CrossFit San Angelo

Thursday january 31, 2008

Why is it, when I am in Rome I'd give an eye to be at home,

But when on native earth I be, my soul is sick for Italy?

And why with you, my love, my lord, am I spectacularly bored,

Yet do you up and leave me - then I sceam to have you back again?

Dorothy Parker (1893-1967)

WOD

Three rounds for time of:
225 Deadlift, 15 reps
15 Handstand push-ups
15 Pull-ups
95 pound Thruster, 15 reps

Post time to comments.

Are you a Zoner? Here is a 4 block breakfast that is easy and delicious.

3 eggs = 3 protein blocks

3 pieces of turkey bacon = 1 protein block

1 cup oatmeal with cinnamon 3 carb blocks

1/2 cup blueberries 1 carb block

1 1/2  tablespoon of olive oil = 4 fat blocks

Easy and as you can see it there is a lot of food here. The great thing is that it is nutrient dense and caloricly low. You will feel great after this meal. Enjoy!

Wednesday January 30, 2008

When you wake up, seek the courage and strength
to do the right thing. Decide that this will be
another day in which you… Walk The Talk.
-- Eric Harvey and Steve Ventura

WOD

Rest Day!

135lb cleans

Tuesday January 29, 2008

I think we all have a little voice inside us that will guide us…
if we shut out all the noise and clutter from our lives
and listen to that voice, it will tell us the right thing to do.
-- Christopher Reeve

WOD

"Grace"

135 pound Clean and Jerk, 30 reps

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

Are you ready to drink the Kool-Aid yet?

Monday January 28, 2008

It's not what you are going to do, but it's what you are doing right now that counts. - Napolean Hill

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.

 

Sunday January 27, 2008

You are the way you are because that's the way you want to be. If you really wanted to be any different, you would be in the process of changing right now. Fred Smith

WOD

"CrossFit Total"

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

Post total to comments.

   

Modified Nasty Girls at the "Y".

If they only had a bar high enough to do Muscle Ups!

Saturday January 26, 2007

REST DAY!

IF

If you can keep your head when all about you are losing theirs and blaming it on you;

If you can trust yourself when all men doubt you, but make allowance for their doubting too:

If you can wait and not be tired by the waiting, or, being lied about, don't deal in lies,

Or being hated don't give way to hating,

And yet don't look to good, nor talk too wise;

If you can dream - and not make dreams your master;

If you can think - and not make thoughts your aim,

If you can meet Triumph and Disaster and treat those two imposters just the same:

If you can bear to hear the truth you've spoken twisted by knaves to make a trap for fools,

Or watch the things you gave you life to, broken, and stoop and build 'em up with worn-out tools;

If you can make one heap of all your winnings and risk it on one turn of pitch-and-toss,

And lose, and start again at your beginnings, and never breathe a word about your loss:

If you can force your heart and nerve and sinew to serve your turn long after they are gone,

And so hold on when there is nothing in you except the Will which says to them: "Hold on!"

If you can talk with crowds and keep your virtue, or walk with Kings-nor lose the common touch,

If neither foes nor loving friends can hurt you, if all men count with you, but none too much:

If you can fill the unforgiving minute with sixty seconds' worth of distance run,

Yours is the Earth and everything that's in it,

And - which is more - you'll be a Man, my son!

Rudyard Kipling (1865-1936)

Me and Kelly Starrett of Crossfit San Fransico, amazing coach

Friday January 25, 2008

Goals are for the future; values are for now.
Goals are set; values are lived. Goals change;
values are rocks that you can count on.
-- Sheldon Bowles

"Nasty Girls"

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

Post time to comments.

GSX Athletics in Ft. Worth, Tx. Awesome gym, great people, go see 'em and work on your gymnastics skills but stay away from Fran :)

Thursday January 24, 2008

"Pork skins ain't cracklins!"-Barry Serrotte

Snatch 1-1-1-1-1-1-1 reps

Post loads to comments.

                                                       400 m intervals @ the San Angelo Stadium. Can you see the Painstorm WOD?

Wednesday January 23, 2008

Why does the thrill of soaring have
to begin with the fear of falling?
-- Mother Eagle

WOD

Four rounds for time:
Run 400 meters
Rest 2 minutes

Post time to comments.

Daniel Ehrlic

Tuesday January 22, 2008

The way to get started is to quit talking and begin doing.-Walt Disney

Rest Day.

Squat mechanics.

Monday January 21, 2008

"If you do not love what you do and do what you love, you have chosen mayhem over music." Wayne Dyer

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.

Me and Robb Wolf at the CF Level I Cert. Hosted by GSX Athletics.

Sunday January 20, 2008

"Laugh and the world laughs with you; Weep and you weep alone.

For the sad old earth must borrow its mirth, But has trouble enough of its own.

Sing, and the hills will answer; Sigh, it is lost on the air.

The echos bound to the joyful sound, But shrink from voicing care."

Ella Wheeler Wilcox

WOD

Deadlift

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

Post loads to comments.

Saturday January 19,2008

Eighty percent of success is showing up.-Woody Allen

WOD

"Nancy"

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

Post time to comments.

Friday January 18, 2007

"All man's miseries derive from not being able to sit quitely in a room alone."-Blaine Pascal

Rest Day.

Nitro.

Thursday January 17, 2008

"For of all sad words of tongue or pen, the saddest are these: 'It might have been!'"-

John Greenleaf Whittier

Don't make the mistake of living a half-lived life. Do the things that you you feel inside, don't get to the end of the road a look back with regret.

WOD

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

Post reps for both exercises in all rounds.

Wednesday January 16, 2008

You see things; and you say 'Why?' But I dream things that never were; and I say 'Why not?'

George Bernard Shaw

WOD

Run or Row 5k

Post time to comments.