Tuesday was a beautiful day

Warm-Up

500m row

3 rounds of

20 line leg kicks

20 scorpion kicks

PVC pipe drills on overhead squats and sumo deadlift high pulls

Work Out

4 rounds of

300m run

25 push ups

Results

Anna 19:02

Kathleen 17:48

Jennifer 19:26

"Muscles don’t get leaner—you do." - Mark Rippetoe

Monday

Warm-up

3 rounds of

10 push ups

20 squats

3 laps around gym

WOD

10 Dumbell Push Presses

20 sit-ups

30 walking lunges (15 each leg)

Results

Anna 10:30

Jennifer 11:00

Kathleen 12:24

Liz 12:35

Yvonne 12:48

Luck? I don’t know anything about luck. I’ve never banked on it and I’m afraid of people who do. Luck to me is something else: hard work - and realizing what is opportunity and what isn’t

Thursday

"Today was a good day" - Ice Cube

Warmup:

3 laps around basketball court

25 sit-ups

TABATA Squats for 3 minutes of 20 seconds max rep, 10 seconds rest at bottom position.

20 Scorpion kicks

20 Line leg kicks

PVC drills for squats and power cleans

Workout:

5 rounds for time of:

15 Wall Balls

15 Medicine Ball Slams

Results:

Kathy 5:53

Liz 5:58

Anna 5:43

"There is no secret routine, there is no magical number of reps and sets. What there is, is confidence, belief, hard work on a consistent basis, and a desire to succeed. This is what I mean when I say accept your limits and when the time is right, you will push right through your limits time and time again, mentally and physically." - Steve Justa

Wet Wednesday

Today was a very tough day for me. I buried a classmate, friend, a brother. The mass was held at Our Lady of Guadalupe Church located on the West Side of San Antonio. For those of you who are not familiar with San Antonio, the West Side is predominantly Hispanic and most of the population speak spanish. At the service the priest spoke in both English and Spanish. The priest was talking about using our "talentos" in this life to make this world a better place than how you found it. I will always remember this word, "talentos". I believe that the "talento" that God has gifted me with is one of athleticism. But not the kind that will make me lots of money, or make me a professional athlete. I mean the kind that every day people can look at and relate to. The kind of person that people look at and respectively ask their self, "If James can do it, than why can't I?" I hope to teach anyone who comes forth with questions about fitness and guide them to an overall healthier and happier life through fitness that works. I will use my "talento" to make one person better at a time, hopefully one day affecting the world.

RIP Michael Gres

Monday has arrived

Warm-up

400m run

3 rounds of

25 squats

25 25 superwomans

Workout

7 rounds for time of

7 Dumb bell push presses (15-20 lbs)

7 weighted sit-ups

7 jumping pullups

Results

Liz 10:50

Jennifer 11:43

Anna 11:49

Thursdays Thriller!

Warm-Up
3 Rounds of
20 Line Leg kicks
20 Scorpion kicks
30 Superwomans

WOD
4 rounds for time
25 Box Jumps
25 Sit-ups
300m run

Results:
Kathleen 19:57
Anna 23:25

"Most of the problems with the bodies and minds of the folks occupying the current culture involve an unwillingness to do anything hard, or anything that they’d rather not do. I applaud your resolve, and I welcome you to the community of people who have decided that EASY will no longer suffice." - Mark Rippetoe

Have a great weekend ladies! It was a tough week but you ladies rocked it!

Don't ever quit!

Ladies,

I know at times some things just seem impossible. Sometimes you feel as if you can't go anymore, you get so fatigued and winded that your body is telling you to stop. This is where the mind comes in and takes over. Crossfit will build mental toughness if you allow it. Just think of studying. There have been plenty of nights where my body is telling me to just stop and go to sleep. But what about that patient that I will have in the future? Am I going to be able to better his/her quality of life if I just went to sleep and did not study the drug therapy that could possibly save them? I know each of you can relate to this. So keep pushing!

Warm-up

2 mile bike ride at low resistance

Rest 2 minutes

1 mile bike ride at medium resistance

Rest 1 minute

1/2 mile bike ride at high resistance

Rest

Practice Press form. Emphasizing head through the shoulders at the top locked out position.

WOD

Team effort to complete 120 pulldowns (60-90 lbs)

120 Push-Ups

Each individual must do 120 of each

Results

Anna and Liz 14:15

Jennifer and Yvonne 20:21

Pain is something to carry, like a radio. You feel your strength in the experience of pain. It’s all in how you carry it. That’s what matters. Pain is a feeling. Your feelings are a part of you. Your own reality. If you feel ashamed of them, and hide them, you’re letting society destroy your reality. You should stand up for your right to feel your pain. -Jim Morrison

Thighs and Shoulders

Warm-up

50-40-30-20-10

Squats - Situps - Line Leg Kicks - Superwomans - Pushups

Elements review of dead lift, thrusters, and sumo dead lift high pulls

WOD

30 Thrusters

7 Sumo Deadlift High Pulls

5 rounds for time! Muahahahaha

Results

Anna 13:07

Kathy 10:38

Yvonne 14:01

Liz 13:59

"A goal properly set is halfway reached"

Football Season is here!

Thursday 9/10/09

Warm-up:

Practice techniques for each of the following for 30 minutes

Dead-lifts

Sumo Dead-lift high pull

Overhead Squats

WOD: Quarters

250m Row

25 Overhead Squats

25 Pull downs (70 lbs)

25 Presses

25 Burpees

250m Row

Results:

Anna 11:29

Kathleen 10:43

Liz 10:44

Jennifer 12:25

Victory is won not in miles but in inches. Win a little now, hold your ground, and later, win a little more. –Louis L’Amour

Post Holiday Tuesday

Welcome back from Labor Day Weekend. Lets get motivated to excel past our expectations of personal fitness!

Warm-Up

Row 500 meters

25 squats

2 rounds

Practice more squats, front squats, dumbbell swings.

WOD

30 Wall Balls

30 Dumbbell Swings

3 Rounds for time

Results

Anna: 11:52

Kathleen: 10:15

Liz: 11:12

Yvonne: 11:28

Jennifer 10:58

"I made up my mind, if I ever have to make a decision to work or be stressed out...Im going to go do Crossfit!" - Jennifer Cook

Thursday 9-3-09

Warm-up
Tabata Bicylce 5 minutes of 20 seconds hard, 10 seconds slow.
Practicing Squat techniques
Squats
Front Squats (FS)
Overhead Squats (OHS)

WOD
15-12-9-6-3
Front Squats
Pull-downs
Push-ups

Results:
Anna: 10:46
Yvonne: 10:54
Kathleen: 10:52
Liz: 10:43

If there is no passion in your life, then have you really lived? Find your passion, whatever it may be. Become it, and let it become you and you will find great things happen FOR you, TO you and BECAUSE of you. - Lance Armstrong

Tuesday was nice! I couldn't even walk out the same way I walked in!

Warm-up : Lots of practice with Squats, Overhead Squats, and Front Squats. Then we did 2 rounds of 30 squats, 20 front squats, and 10 overhead squats.

WTF!? That was just the warm-up?

WOD

50 weighted sit-ups

50 regular situps

50 knees to elbows holding the weight above the chest

Results

Kathleen = 9:15

Anna = 11:09

Yvonne = 11:21

Liz = 10:30 (Good job for this being your first Crossfit WOD)

Jennifer = 10:17

Awesome job ladies! Here's a little humor from a conversation that a person had for Mark Rippetoe

"Newb: Got any good ab exercises?
Rip: Got any better questions? "