Tuesday, January 31, 2012

January 31st 2012

  The Paleo Potluck + Recipe Share is this coming Saturday, February 4th! There will be NO CLASSES held at the gym on Saturday. 

EVERYONE (entered in the paleo challenge or not) is invited to do a beach WOD this Saturday & hang at the potluck.  We will meet at 9AM at Kit’s house (13938 Primavera Dr., Corpus Christi TX, 78418) before we caravan over to the beach.  This gives people the opportunity to drop their food items off at Kit’s before the WOD.  If you are not at Kit’s by 9:15AM WE WILL LEAVE WITHOUT YOU.  If you plan to attend the potluck, BRING A PALEO FOOD ITEM & A RECIPE TO SHARE.  Don’t be the jerk who shows up to the potluck without food, or even worse, with something that isn’t paleo.

See you Saturday, 9AM, at Kit’s place!  Get ready for a fun beach WOD!



Skill: Hang Squat Clean 5 x5


Met Con:

10!
box jumps 24"/ 18"
KB Swing 53/35

Monday, January 30, 2012

January 30th 2012

Strength:
Wendler program
Back Squat 5x5x5 @ 75%80%,85%

Met Con:

4RFT

each round you run an additional 50m, round 1 50m, round 2 100m, round 3 150m, and round 4 200m

5 MU's*
10 DL 245
15 GHD Situp*
50 meter shuttle run

*never done a muscle up? sub 2 burpees
*never done a GHD situp? sub 2 regular situps

Sunday, January 29, 2012

Rest Day....

Hey Gang, Coach Tim here. I wanted to take a moment to congratulate the many athletes who have been coming to the gym recently. I often hear coaches or trainers say they are proud of their clients or athletes. I don't really care for that phrase, it sounds like a parent talking to a child, and after all, you are all adults. So I'd rather say I'm impressed, encouraged, and inspired, by the performances I've been seeing. This is true across all levels. True grit can be shown by the novice as well as the experienced. I want to express both appreciation and admiration for those of you who are regularly doing the following:

  • Sticking with this Paleo Challenge!
  • Taking responsibility for your fitness and progress
  • keeping a journal or notebook
  • giving absolutely 100% and nothing less
  • showing up on time
  • using the reservation system
  • cleaning up after yourself in the gym
  • being a positive, encouraging force in the gym 
  • making time to get to the gym in spite of a busy schedule

I could go on, but these are some key things that I'm seeing. These are the habits of success. If you're doing these things, thank you, and keep up the good work. You know who you are. If you're not doing these, you also know who you are! 

For my part, my pledge to you is to continually strive to bring you an excellent CrossFit experience. This includes providing quality coaching, mentorship, and guidance. It means running the gym in an organized manner, providing for well thought out programming, and surrounding you with great coaches. It's my job to show you what you're capable of, and to elevate your level of self confidence. Ultimately, as the owner and head coach, I must foster a spirit of community, to show leadership in creating a welcoming, supportive atmosphere. 

I believe it also includes "walking the walk" if you will, and taking the same medicine I prescribe for you. That's why I've already created my profile and am registering  for the 2012 CrossFit Games. I encourage you to do the same, no matter whether you feel you're competitive or not, nor whether you think you'll be able to complete all the wods or not. It's an important step and there's no doubt in my mind that if you do it, you'll be glad you did. 

See you in the gym!
Coach Tim






Saturday, January 28, 2012

January 28th 2012

"Burpees Matter"

5-  Three minute rounds   1 minute rest between rounds:

  • 12 pullups
  • 6 KB Clean and Press 70/45  (that's 6 with each arm, 12 total)
  • 4 DL 245#

You will start a 3 minute round doing the above. Once done start doing as many burpees as you can do before the 3 minutes is up. Your score is the total number of Burpees you can get done.

Friday, January 27, 2012

January 27th 2012

Skill/Strength:

We all have a nemesis in some of the WODs we do. Whether it be Double Unders, Cleans, Snatch, Kipping Pullups..... well here is your chance to get some extra practice. Take 20 Minutes and work on your nemesis. Chew it up and spit it out!!


AMRAP 8 Minutes

  • 5 "Clapping" Push Ups
  • 10 Situps
  • 15 Air Squats
It's only 8 minutes so don't hold back. Give it all you got!

Thursday, January 26, 2012

January 26th 2012

Skill/Strength:
Snatch
5,5     60%
3,3     80%

Met Con:

Snatch:  135lb/95lb
*30 Reps for time

In this workout the weight has to go from ground to overhead. A full "Squat Snatch" is not necessary
use any of the variations: Squat snatch,Split Snatch,Power Snatch.

Please enjoy this video of the workout   :-)
http://www.youtube.com/watch?v=PWNoy3RLmEY





















Now that is hip Extension!!

Wednesday, January 25, 2012

January 25th 2012



"Yup It's a Chipper"

**This is pretty straight forward. Just be sure if you are doing "RX" that you perform the toes to bar as they should be done. DON'T cut yourself short**

50 Air Squats
40 Situps (Standard: touch hands to ground behind you and in front of your feet)
30 Push Ups
20 Pull Ups
10 Back Squat 225lbs/155lbs
20 Toes 2 Bar
30 Box Jumps 24/18
40 Push Press 45/25
50 DU's

Tuesday, January 24, 2012

January 24th 2012

Buy In:
200 DU's                                                      Modified

Met Con:

5 Rounds:

400m Run
12 Pull Ups
 6 HSPU


                                                                             
                                                                                                              
                                                                   Standard





Monday, January 23, 2012

January 23rd 2012

Strength:
OH Squat
5              70%
3,3           80%
1              90%

"Nasty Girls"

3 Rounds:

50 Squats
7 Muscle Ups
10 Hang Power Clean  135lbs

















If you see these folks in the gym, welcome them to the family!  They are our latest Foundations 'grads.'  Welcome Steven, Sonia, Roxanne, and Biko (not pictured)!

Saturday, January 21, 2012

January 21, 2012

*** Today we will be having a farewell potluck for Tim G. and Jess!  THERE WILL ONLY BE A WOD AT 10AM TODAY.  A potluck will follow at NOON, giving people time go grab showers if they please.  If you plan to attend, BRING A FOOD ITEM! ***

 "The Seven"


7 Rounds For Time:



·  7 Handstand push-ups

·  135 pound Thruster, 7 reps

·  7 Knees to elbows

·  245 pound Deadlift, 7 reps

·  7 Burpees

·  7 Kettlebell swings, 2 pood

·  7 Pull-ups


Tighten your belts Ladies and Gentleman. This is a good chunk of work.

Friday, January 20, 2012

January 20, 2012

*** This Saturday, the 21st, we will be having a farewell potluck for Tim G. and Jess!  THIS SATURDAY THERE WILL ONLY BE A WOD AT 10AM.  A potluck will follow at NOON, giving people time go grab showers if they please.  If you plan to attend, BRING A FOOD ITEM!  See you all Saturday for a hard workout, and an even harder goodbye. ***

 Strength:
Deadlift
5x5   @55-60%

Met Con:

3 Min AMRAP 
Rest 1 Minute
Then repeat for a total of 5 Rounds

3 Power Cleans  @ bodyweight
6 Air Squats
9 Pushups (Chest to Deck)

Thursday, January 19, 2012

January 19, 2012

*** This Saturday, the 21st, we will be having a farewell potluck for Tim G. and Jess!  THIS SATURDAY THERE WILL ONLY BE A WOD AT 10AM.  A potluck will follow at NOON, giving people time go grab showers if they please.  If you plan to attend, BRING A FOOD ITEM!  See you all Saturday for a hard workout, and an even harder goodbye. ***

 Skill:
Snatch Progressions

Met Con:

"Annie"
50-40-30-20-10
Double Unders
Situps


Wednesday, January 18, 2012

January 18, 2012

*** This Saturday, the 21st, we will be having a farewell potluck for Tim G. and Jess!  THIS SATURDAY THERE WILL ONLY BE A WOD AT 10AM.  A potluck will follow at NOON, giving people time go grab showers if they please.  If you plan to attend, BRING A FOOD ITEM!  See you all Saturday for a hard workout, and an even harder goodbye. ***

 Strength:
Push Press
5x3 75%-85%


Met Con:

1.5 Mile Run For Time

What does it mean to "RX"

Today's WOD is pretty straight forward so we won't spend any time on it other than PAY ATTENTION TO THE ROUTE.

     I want to discuss a subject that  has been brought up among CrossFitters since I have been doing it and well before then. This article from CrossFit Hollywood is a really great read about doing a work out RX'd. Please take a couple minutes and read it. And as always, everyone is doing great with the WOD's. You appear to be having fun and getting the work done. I have seen numerous people make great strides in their fitness and appearance. We as coaches couldn't ask for more. Thanks for hanging in there.

 

What does it mean to Rx?

A lot of people have been putting pressure on themselves to Rx the WODs. I understand this. Everyone wants to see that little star up next to their time. It means something. It signifies that you can run with the big dogs. But are you really ready? I want you to want to Rx. It's a great goal to have, and you should try to Rx whenever you are able, but there-in lies the rub. Are you able? Are you able to do a prescribed weight in a reasonable amount of time? If you struggle with this weight will your body be ok to work out tomorrow? Are you able to have solid form and not be on the verge of hurting yourself, or others around you? Are you able to complete full range of motion on every rep with the prescribed weight? If the answer to any of these is NO then maybe you're not ready to Rx this workout. But that's ok. At Crossfit, we are concerned with 2 things: intensity and progress. As long as you are pushing to your limit and continuously improving, than we are happy. If today you are averaging around 90% of the prescribed weight but 2 months ago you were only at 75%, then you are crushing. Keep up the good work. You'll get there soon enough. Remember: Rome wasn't built in a day.

Now, for those of you who are consistently doing the WODs with prescribed weights and movements, there are some fundamentals to review. Just because your bar has the prescribed weight on it does not mean you are automatically Rx-ing that movement. Are you doing the lift with a decent amount of proficiency? Are you completing the full range of motion on every rep? Are you handling the weight in a safe way, both for you and for those around you? If the answer to any of these is NO, then you are not Rx-ing the WOD. If you start out a chest-to-bar pullup WOD with good C2B pullups, but 2/3 of the way through you're not really hitting your chest off the bar, you are not Rx-ing the WOD. If your arms are not locking out every single rep of any kind of pressing movement you do, you are not Rx-ing the workout. If your thighs touch the floor during a push-up and your chest comes off the floor before the rest of your body, you are not Rx-ing the WOD. If your hip crease is not below the top of your knee on every single squat, you are not Rx-ing the WOD. Get the idea? So the next time we call you out on poor range of motion, don't say we didn't warn you. As I said before, we have standards, and so should you.

Tuesday, January 17, 2012

January 17, 2012

*** This Saturday, the 21st, we will be having a farewell potluck for Tim G. and Jess!  THIS SATURDAY THERE WILL ONLY BE A WOD AT 10AM.  A potluck will follow at NOON, giving people time go grab showers if they please.  If you plan to attend, BRING A FOOD ITEM!  See you all Saturday for a hard workout, and an even harder goodbye. ***




"Kalipa vs. Spealer"

One Clean and Jerk 155lbs/95lbs
Do one round of Cindy (5pullups, 10 pushups, 15 Air squats)

2 C&J
Round of Cindy.........

3 C&J........All the way until you get to 10 C&J's
Round of Cindy........

Finish with a round of Cindy

You will do a total of 10 rounds of Cindy plus the C&J's plus 55 C&J's

Video of the WOD:
http://www.youtube.com/watch?v=Lo5hnONjRSs

GET SOME!

Monday, January 16, 2012

January 16, 2012

Strength:
Front Squat
7,7 @45-50% (warm up)
5,5 @55-60%
3,3 @75-80%
1,1 @90%

Escalating Intensity (Version #2)
12 Min AMRAP:

Do 1 of each then 2 of each all the way to 5 then start over. That is one round.

  • -Deadlift 225/155
  • -Pullup (Chest to bar which means the bar touches between the collar bone and Pectoral)
  • -Pushup (Hands off)

Saturday, January 14, 2012

Jan 14, 2012 WOD

***Today is the last day to register for the paleo challenge.  Come at the regular class time (0900) to get set up and do your baseline conditioning workout: Fight Gone Bad!  On Monday, you will do the CrossFit total (during any class time) to get baseline numbers for your strength.  You will also have your bodyfat measured, and 'before' pictures taken today.  If you have any questions, please speak to Tim or Maggie in person.***



The regular WOD class will run as scheduled at 0900:


Strength
* Snatch grip deadlift 5,3,1,1 working up to 85-90% 1RM.  Remember, for most of us humans out there, our snatch grip DL is going to be 10%+ lower in weight than our traditional deadlift.  Do your math accordingly!

Metcon 
* 800 m run 
* 30 power snatches (110/75#)
* 800m run


How bad do you want it?

How Bad Do You Want It from Greyskale Multimedia LLC on Vimeo.

Friday, January 13, 2012

Jan 13, 2012 WOD


Strength
* Jerk 5,3,1,1 working up to 85-90% 1RM (if you don't know your 1RM, work up to a weight that is heavier than the weight you will use for the workout)

Metcon
'DT'
5RFT-
* 12 Deadlift
* 9 Hang power clean
* 6 Push jerk (155/105#)

Thursday, January 12, 2012

Jan 12, 2012 WOD

For time: 

* 200 double unders 
* rest 1 minute 
* 100 squats 
* rest 1 min 
* 75 pull ups 
* rest 1 min 
* 50 push ups

score = total time to complete workout (with rest)

 

Wednesday, January 11, 2012

Jan 11, 2012 WOD

Strength

* Overhead Squat 5,3,1,1 working up to 90-95% 1RM

'Death by power clean'


(155/115#)

Start a timer and do 3 burpees at the top of each minute + 1 power
clean on the first minute, 2 on the second... etc. until you cannot
complete the 3 burpees plus the appropriate number of power cleans
within the minute.

Tuesday, January 10, 2012

Jan 10, 2012 WOD

5RFT:
* 300m run
* 15 wall ball (20/14#)

Cash-out: 100 Double Unders or 20 pistols (10 per leg)

Compare to 7.27.11


Monday, January 9, 2012

Jan 09, 2012 WOD

CrossFit Total!

Establish 1 Rep Max:
* Squat
* Strict Press
* Deadlift

BE ON TIME!  15 minutes to warm up, and 15 minutes to establish a 1RM in each lift.  You need every minute to succeed at this one.  Get pumped!

Compare to 4.30.11 

Saturday, January 7, 2012

Jan 07, 2012 WOD

***Schedule change for today***
0900- CrossFit CANCELLED for Paleo Kickoff
1100- Barbell Club CANCELLED for Fight Gone Bad
If you aren't doing the Paleo Challenge, but you want to come in for Fight Gone Bad, come for an 1100 start!

 
'Modified Fight Gone Bad'


In this workout you move from each of the four stations after one minute. This is a four-minute round from which a one-minute break is allowed before repeating.  There will be a total of 3 rounds. The stations are:
  1. Wall-ball: 20/14 pound ball, 10/9 ft target. (Reps)
  2. Sumo deadlift high-pull: 75/55 pounds (Reps)
  3. Box Jump: 20" box (Reps)
  4. Push-press: 75/55 pounds (Reps)
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for a good score. One point is given for each rep.


 

Friday, January 6, 2012

Jan 06, 2012 WOD

Don't forget to sign up for the Paleo Challenge, it's TOMORROW!
If you are signed up for the paleo challenge and are planning to do today's WOD, consider scaling so you are fresh and ready for fight gone bad! 

***Schedule change for tomorrow***
0900- CrossFit CANCELLED for Paleo Kickoff
1100- Barbell Club CANCELLED for Fight Gone Bad
If you aren't doing the Paleo Challenge, but you want to come in for Fight Gone Bad, come for an 1100 start!


Strength
* Deadlift 5x5 @60-65% 1RM

Metcon

3 RFT
* 12 Front Squats (165/105#)
* 12 Burpee pullups

Compare to 7.12.11

Thursday, January 5, 2012

Jan 05, 2012 WOD

Don't forget to sign up for the Paleo Challenge, starting THIS SATURDAY!


10 x 100m "tempo runs"

A good goal on these is to finish the first 4 about 20 sec or under, and the last 4 around 15 sec. NOT an all out sprint.

Compare to 10.31.11 

Wednesday, January 4, 2012

Jan 04, 2012 WOD

Don't forget to sign up for the Paleo Challenge, starting THIS SATURDAY!
 
Strength

* Press 1x3 @ 85-90% 1RM



Metcon

* 100 Thrusters (65/45#)

Every time you put the bar down, run 300m.  You can rest with the bar in the front rack position, you can put it on your back, you can rest with it in your hip crease... you just can't put the bar down unless you want to take a jog.

Tuesday, January 3, 2012

Jan 03, 2012 WOD


Strength

* Establish max rep pull ups (kipping)



Metcon

AMRAP 12

* 7 KB swings (70/53#) 
* 10/10 OH walking lunges (45/25)
* 25 Double unders


Monday, January 2, 2012

Jan 02, 2012 WOD


Strength
* Squat 2x5 @ 80-85% 1RM

Metcon
21-15-9
* Deadlift (225/155#)
* Box jump (24/20")