CrossFit San Angelo

Wednesday October 31, 2007

Front Squat 5-5-5-5-5 reps

Post loads to comments.

Happy Halloween!!!

                                                                                                          

Some Of the cars from the SEMA show.

Tuesday October 30, 2007

Rest Day.

My Dad and I are driving from Phoenix to Las Vegas today to go to the SEMA show. SEMA is one of the biggest car shows in the U.S. and the world. I personally am looking forward to Halloween on the strip, I am sure it is going to be interesting. What are you going to do on your rest day?

Monday October 29, 2007

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

                                                   

Raul and Leslie doing KB Swings.

Sunday October 28, 2007

For time:
50 Ring Dips
Run 400 meters
50 Push-ups
Run 400 meters
50 Handstand push-ups
Run 400 meters

Push-ups are honest push-ups. Handstand push-ups are "nose to floor".

Post time to comments.

The workout last night at the park wsa great! A big thank you to everyone that showed up. I am very humbled by the interest that is being shown in these group workouts. I look forward to getting back from my trip so we can continue.

The workout we did was;

5 rounds for time of:

Run the Hill

10 Kettlebell Swings

10 Kettlebell Push Press

10 Abmat Situps

15 Wallball

Everything was scaled accordingly.

Matt 11:40

Chach 11:48

Raul 13:05

Leslie 13:15

Ginger 15:59

Running the Hill.

Saturday October 27, 2007

Clean 1-1-1-1-1-1-1-1-1-1 reps

Post loads to comments.

Take each clean from the ground and catch in a squat.

Watch this awesome video of Thursday's WOD.

http://www.youtube.com/watch?v=c7r80Ml5MF0

Friday October 26, 2007

Rest Day

Finally Friday. Good job to everyone who showed up for the workout yesterday. It was great that there was an even number of people so we paired off easily and could help each other out. It looks like we are going to have a workout on Saturday evening after I get back from Del Rio, again everyone is invited, bring a friend if you want.

The workout we did last night was the following:

1 minute work at each station followed by 1 minute of rest for 3 rounds.

Sledge Hammer swings

Tire Flip

Push Press (95lb) (35lb)

Back Extension

Deadlift (135lb) (65lb)

Add total number of reps in each round for a total score.

                                                                                                                                

 

                        

 

                     

                                                

                      Good Totals Across the group!

                      RD1           RD2         RD3               Total

Eric                 110           113           100                 323

Paula               115           110           100                 325

Rio                  115             86             91                 292

Mario              101              96             97                 294

Trish               127            116            132                375

Nick                  84              83             71                238

Jesse                92            113              92                297

Ginger            115              85              77                277

Thursday October 25, 2007

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

This evening the workout will be at my house. Hope to see you there.

Jimmy Alvarado finding the zone during a grueling set of kettlebell pushpress.

Wednesday October 24, 2007

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Yesterday at the park was awesome. I am truly grateful that so many people showed up and worked so hard. I know the workout was very difficult but you all pushed through and finished. There were eleven people in all but Steph was a little under the weather, (get well soon Steph, hope to see you on Thurs). Thanks to those who took the pictures and videos.

I hope you all make it on Thursday. It will be unlike anything you have ever done before.

                                                                                                                                 

     

                                                                                                        

The workout last night was 5 rounds for time of the following:

15 Medicine ball cleans

Run up the stairs touching each stair with both feet

10 Burpees

Run down stairs touching each stair with both feet

15 Sumodeadlift highpulls

Run up stairs touching each stair with both feet

10 Burpees

Run down stairs touching each stair with both feet

Modifications were made based on each person's ability.

JP 17:52   Ann Marie 18:25     Mario 18:32   Christina 18:44    Paula 18:56  Eric 19:13

Javier 12:11    Terrell 12:53   Drew 13:20  Tommy 19:03

Good job everyone! How do you feel? see you Thursday!   

Tuesday October 23, 2007

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

                                                                                                                                                         

Sunday Dave, Jimmy, Matt, Kelly, and Alma of Leakey, Tx did a WOD strongman style. Good work guys hope to get to do it again soon.

There will be a group workout this evening at 6pm at the city park. I hope everyone can make it. The weather is going to be so nice, I almost wish I could workout with you :)Remember to bring your running shoes.

Monday October 22, 2007

Rest Day!

Learn the Deadlift and use it.

Sunday October 21, 2007

21, 15, and 9 rep rounds for time of:
95 pound Squat clean
L Pull-ups
95 pound Thruster
Handstand Push-ups

Post time to comments.

Situps and crunches do not explore the full ROM of the abdominals and therefore by their nature leave something to be desired in the total development of core strength. The Abmat is a tool that is used to get full ROM and only after a few weeks of using one it is easy to see how deficient the situp on a flat surface truly is.   

Saturday October 20, 2007

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Read the following article to understand the goals and rules of the "Total."

http://www.crossfit.com/journal/library/52-2006_CFTotal.pdf

Friday October 19, 2007

Run 10k.

Post time to comments.

If 6.2 miles is a bit much then run 3.1 (5k) or run 1 mile, walk 800m, then run 1 mile.

Enjoy!

Back squats should be part of your workouts.

Thursday October 18, 2007

Rest Day.

Finally, a day to recover and think about whats important in life. I wish you all the best. You are all like gems that enrich my life. May your bodies and minds be refreshed. I encourage you to enjoy the outdoors as much as possible while the weather is so nice. Go for a walk or a nice slow jog and be thankful for all you have.

                                                                                                                                                                Enjoy your rest! Recovery is as important as training.

Wednesday October 17, 2007

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.

Thanks to everyone who showed up yesterday at the park to workout. It was a tremendous success!!!!

I look forward to next week when we will get two days in. Everyone is invited, I hope you will join us.

5 Rounds for time:

Run the Hill

10 Pushups

10 Overheadsquats

10 Step Jumps

10 Wall Ball

Mario 9:18     JP 9:34     Rachel 9:45    Eric 10:03     Paula 11:04   Rio 13:09    Drew (3Rds) 6:53

To Rio's credit, he used the 20lb medicine ball :)

   

   

Tuesday October 16, 2007

Run 10k.

Post time to comments.

I will be having a group workout this evening at 6pm at the city park behind the Subway. We will meet at the pavillion and begin our warmup there. Bring your running shoes. I hope to see everyone there.

Overhead squat.

Monday October 15, 2007

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Post time to comments.

Sunday was Eric Dehoyos' 31st birthday. Happy birthday Eric. Here are a few pics from Saturday night.

                                                                                                                                 

 

Sunday October 14, 2007

Rest Day.

Enjoy your rest.

Who is going to win today? Cowboys or the Patriots?

Post pick to comments.

Double unders are a skill that should be developed. They are more difficult than they sound. The warmup is a great place to incorporate skills that are difficult to do, in order to get better at them.

Saturday October 13, 2007

"Mary"

Complete as many rounds as possible in twenty minutes of:

5 Handstand Push-ups
10 One legged squats
15 Pull-ups

Post round completed to comments.

Mabel & Philip doing thrusters.

Friday October 12, 2007

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Post time to comments.

Raul Perez warming up on the rings!

Thursday October 11, 2007

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 times body weight.

Bench Press: body weight

Clean: 3/4 times body weight

Set up three bars and storm through for time.

Post time to comments.

Lori Howard

Wednesday October 10, 2007

Rest Day.

Happy B-day Sarah! Hope you have a great day.

Enjoy.

Next week starting October 15 I will be have group workouts at the city park, college campus, or my house. I am thinking of a Monday-Wednesday or Tuesday-Thursday format begining at 6pm.

The weather is so nice right now working out outdoors will be very exillarating. I promise you will have the best workouts of your life. I hope you will join me.

New Crossfitter Rio Rodriguez doing Saturday's WOD. He met Pukie twice in this one but stuck it out. Good job!

   

 

Tuesday October 9, 2007

For Time:

"J.T."

21-15-9 reps of:

Handstand Pushups

Rings Dips

Pushups

Using the dip station is good if you do not have access to rings.

Dave Satterwhite and Jimmy Alvarado flipping tires.

 

Monday October 8, 2007

Weighted Pullups

1-1-1-1-1-1-1

Post loads and bodyweight to comments.

I hope everyone has a great week. Things are looking up and change is in the air. The weather has been great and I hope that your life allows you to slow down enough to enjoy it.

For this WOD holding dumbells between your knees or ankles is all that is required. The rep only counts if you are able to go from full extension to having your chin over the bar. Enjoy!

Nick Castano is the new grappling instructor. Check his class out on Tuesday & Thursday at 8pm.

Sunday October 7, 2007

Rest Day!

Enjoy your rest.

What are some of the things you expect to achieve with your training?

Post answers to comments.

Tuesday night CrossFit class.

Saturday October 6, 2007

For Time

Run 400 meters

75lb Powerclean 50 reps

40 L-Pullups

Run 400 meters

75lb Powerclean 40 reps

30 L-Pullups

Run 400 meters

75lb Powerclean 30 reps

20 L-Pullups

Run 400 meters

Post time to comments.

Mabel pulling 190lbs in the Deadlift a personal record (PR)!

Friday October 5, 2007

Back Squat

3-3-3-3-3

Post loads to comments.

Attempt a weight that is a challenge to lift for 3 repetitions. Adjust loads up and down as necessary.

Rest ~3 minutes between sets.

Eric DeHoyos

Thursday October. 4, 2007

Rest Day

Rest days are important to allow your body time to heal. If you fail to get adequate rest you fail to train and perform at your maximum ability. It is a common belief that you should be in the gym everyday doing something. However, with Crossfit you will learn to exert your body so much that rest becomes critical. Don't overtrain, it will take you in the wrong direction.

So enjoy your rest, you deserve it!

The Tuesday class is going to be re-structured. It will still be at the same time and all are welcome, it just needs to be tweaked a little bit to maximize the potential of the class. Check back later for more details.

Wednesday October 3, 2007

For Time:

Run 400m

60 Wallball Shots 20lb Ball

30 Handstand Pushups

Run 400m

40 Wallball Shots 20lb Ball

20 Handstand Pushups

Run 400m

30 Wallball Shots 20lb Ball

15 Handstand Pushups

Run 400m

Our alley/track is still under construction, so again we have to run the 400m on the treadmill, remember to set the incline to 2.

There are 3 of the big Dynamax medicine balls. The WOD calls for using a 20lb ball but scaling back to the 10lb or even the 4lb is going to be fine. The high volume of squats in this workout will challenge you.

The handstand pushups are done against the wall with full range of motion (ROM). That means touching your nose to the floor and pushing all the way up till your arms are fully extended, while being vertical against the wall. These are extremely challenging but fortunately they can be modified. The Smith Machine is great for doing modified handstand pushups. Just adjust the bar height so you can get your toes on it then push your back and butt up where you are in a piked position. This position reduces the amount weight applied downward and allows you to work up to the full HSPU.

Enjoy the WOD, let us know how it makes you feel.

Post results to comments.

Thanks everyone for showing up last night and making the class a success. Everyone did fantastic. Don't forget to post your results to the comments section. I am already brewing something up for next Tuesday. I promise it will be fun! Have a good week.

Tuesday October 2, 2007

3 rounds for time of:

35 Double Unders

25 Thrusters 95lbs

15 Pullups

Post time to comments.

Double unders are done using a jump rope. For each jump the rope travels twice around. Technique is the key, just do the best you can and you will get there.

Thrusters will need to be scaled back in weight except for the few who have been doing this awhile. Women should go with 65lbs. Men should scale back to 75lbs if thrusters are a new experience, these things will chew you up.

Just get through the pullups, the practice will pay off in the long run.

Good work last night on the deadlifts everyone. Some strong work!!!!! I wonder who the first one to pull 400lbs is going to be.

6:30 pm class

We are excited and appreciative of everyone's enthusiasm over the class. You all will be happy to know that there isn't any running tonight. Mabel thought up this workout just special for tonight. You can thank her after class :)

As many rounds in 15 minutes as you can of:

15 Dumbbell Swings

10  Dumbbell Thrusters

5 Burpees

The weight will be according to each person's abilities. Burpees will be explained tonight. Have a great day , we look forward to seeing you all tonight.

Post number of rounds completed to comments.

Monday October 1, 2007

Deadlift

1-1-1-1-1-1-1

Lift heaviest weight possible for each attempt. Post loads to comments.

The idea is to try to lift your one rep max 7 times. Each set is only one repetition followed by ~3 minutes of rest. We do not follow the isolation theory of exercise and we do not do multiple lifts for each body part. I promise you that if you work on your mechanics with lite loads, then increase your weight, you will get to a place where you can lift weights so heavy that you will fry your body and force an adaptive response. The first priority should be technique, because lifting 2 x bodyweight is alot and injury prevention is key.

If pulling a one rep max 7 times is to difficult then adjust the weight up and down on each lift but try to go as heavy as possible. I will be in the gym this evening helping with technique if you need it.

The deadlift is a lift everyone should be doing. You really need to take the time to learn it and do it.

Enjoy!