CrossFit San Angelo

Friday November 30, 2007

A true friend never gets in your way unless you happen to be going down.-Arnold Glasgow

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.

                                                   

Round handle KBs are best but square handles will still work, provided you get full ROM in your movements.

Thursday November 29, 2007

Look at your behaviors.
Look at your goals.
Do your behaviors match your goals?

WOD

Run 5k.

Post time to comments.

                                                                                                                                 

Everyone learns the elements of the warmup when they begin doing CF WODs.

Wednesday November 28, 2007

All I really need is love, but a little chocolate now and then doesn't hurt!

Lucy Van Pelt in Peanuts by Charles M. Schulz

WOD

"CrossFit Total"

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

Post total to comments.

                                                   How many flips?

Tuesday November 27, 2007

Champions aren't made in the gyms. Champions are made from something they have deep inside them -- a desire, a dream, a vision. -Muhammad Ali, American Boxer

WOD

Rest Day.

Monday November 26, 2007

Flaming enthusiasm, backed by horse sense and persistence, is the quality that most frequently makes for success. -Dale Carnegie

WOD

Weighted pull-ups 1-1-1-1-1-1-1 reps

Post loads and body weight to comments.

Daddy's little girl! Thanksgiving '07 in the snow.

Sunday November 25, 2007

"If we don't change, we don't grow. If we don't grow, we aren't really living."-- Gail Sheehy

WOD

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time to comments.

Saturday November 24, 2007

"When you do the common things in life in an uncommon way, you will command the attention of the world."-- George Washington Carver

WOD

"Nancy"

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Post time to comments.

Friday November 23, 2007

Rest Day.

Thursday November 22, 2007

Thanksgiving.

Have fun with this WOD.

30 Muscle ups for time.

Substitue 120 Pullups and 120 Dips if you cannot do Muscle ups.

Post time to comments.

Wednesday November 21, 2007

Imagination is more important than knowledge.-Albert Einstein

WOD

"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.

Tuesday November 20, 2007

To be yourself in a world that is constantly trying to make you something else is the greatest accomplishment.- Ralph Waldo Emerson

WOD

Clean & Jerk

3-3-3-3-3 reps

Post loads to comments.

Monday November 19, 2007

"Dreams are renewable. No matter what our age or condition, there are still untapped possibilities within us and new beauty waiting to be born."-- Dale Turner

Rest Day!

I had the opportunity to attend a workshop this past weekend in Austin at Crossfit Central. It was an awesome experience and I gained some very valuable information.Thanks to everyone at Crossfit Central.

Here are a few pics from the day.

Sunday November 18, 2007

"We all have big changes in our lives that are more or less a second chance."

-- Harrison Ford

WOD

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to comments.

Saturday November 17, 2007

A person is a success if they get up in the morning and gets to bed at night and in between does what he wants to do. -Bob Dylan

WOD

"Michael"

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

Post time to comments.

Good luck running in the Turkey Trot!

Friday November 16, 2007

"To be upset over what you don't have is to waste what you do have."- Ken D. Keyes Jr.

WOD

"Fran"

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

Post time to comments.

Thursday November 15, 2007

"A man's greatest strength develops at  the point where he overcomes his greatest weakness." Elmer G. Letterman

Rest Day.

Wednesday November 14, 2007

Don't tell people how to do things, tell them what to do and let them surprise you with their results.

George S. Patton

WOD

"Linda"

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

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

Post time to comments.

Tuesday November 13, 2007

Keep away from people who try to belittle your ambitions. Small people always do that, but the really great make you feel that you, too, can become great.

Mark Twain

WOD

7 rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips

Post time to comments.

Monday November 12, 2007

"Two are better off than one, because together they can work more effectively. If one of them falls down, the other can help him up....Two people can resist an attack that would defeat one person alone. A rope made of three cords is hard to break." - Ecclesiastes 4:9 (TEV)

WOD

Complete as many rounds as you can in twenty minutes of:
5 Handstand Push-ups
10 L Pull-ups
15 Steps, Walking Lunge

Post rounds completed to comments.

This one is going to be fun. Enjoy and good luck!

Sunday November 11, 2007

"You can earn more money, but once time is spent it is gone forever."- Zig Ziglar

Rest Day.

Read this article from crossfit.com to get a better perspective.

http://www.crossfit.com/cf-affiliates/2007/11/sunday_071111.html#more

Saturday November 10, 2007

"Within you is the way to face life as well as the fear to turn away from it."

WOD

Row 1000 meters
25 Double-unders
Row 750 meters
50 Double-unders
Row 500 meters
100 Double-unders

Post time to comments.

Have a great day and an awesome workout!

Friday November 9, 2007

"The Iron is always the great reference point... Friends may come and go. But two hundred pounds is always two hundred pounds."- Henry Rollins

WOD

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

The coversation and pancakes were awesome! ;)

Ginger Bernard 

Thursday November 8, 2007

"A musician must make music, an artist must paint, a poet must write, if he be at peace with himself. What a man can be, he must be." - Abraham Maslow

WOD

Deadlift 3-3-3-3-3 reps.

Post loads to comments.

The workout tonight will be at 6:30pm at the city park. Bring a friend if you can. Hope to see you there.

Street Chaos fight team working out. Thanks guys for letting me get in on the action. See you Sunday!

Wednesday November 7, 2007

"Within you is the will to win, as well as the willingness to lose..."

Rest Day

Good work last night Paula and Steph. The park lights come on at 6:30pm so we will start working out at that time from now on.

The workout last night was the following;

For time:

25 Step Jumps

25 Kettlebell Swings

25 Push Press (30lbs)

25 Deadlift (65lbs)

25 Burpees

25 Sumo Deadlift Highpulls

Paula 8.39

Stephanie 11.32

 

Tuesday November 6, 2007

"The one serious conviction that a man should have is that nothing should be taken too seriously.'

-Nicholas Butler

WOD

Back Squat

1-1-1-1-1-1-1 reps

Post loads to comments.

Rachel Cardenas competed in the DRC Half marathon in Dallas this past weekend. The half is a 13.1 mile run. Rachel finished in 2:11. She trained for 10 weeks, sometimes running as much as 26 miles a week. Good job Rachel!

The workout tonight will be at 6pm at the park instead of the football field. With the time change we may need to start a little bit earlier in the future. The weather should be great tonight. Hope to see you there.

Monday November 5, 2007

"Character gets you out of bed; Commitment moves you to action. Faith, Hope, and Discipline enable you to follow through to Completion." - Zig Ziglar

Four rounds for time:
Run 400 meters
Rest 2 minutes

Post time to comments.

The 400m are all out sprints. It would be better to run at the track so you do not have to slow down to take corners. 400m is one trip around the football field.

New squats racks and kettlebells.

Sunday November 4, 2007

"Nasty Girls"

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

Post time to comments.

Gettin through the WOD!

Saturday November 3, 2007

Rest Day.

Enjoy your weekend.

Chach and Putter

Friday November 2, 2007

"Isabel"

For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

                                                                                                                                                               Las Vegas was great, here are a few pictures of the city!

Thursday November 1, 2007

   "Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Post time to comments.

The SEMA show was cool. The cars were hot. The women were HOTTER!