Tuesday, 03.09.10: Wednesday WOD

Clean and Jerk max effort-you have 20 minutes to get a good number.

WOD:

GRIFF

Run 800 meters/400 meters backwards    Run 800 meters/400meters backwards    for time. 

post max effort lift and also Griff time to comments

 

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In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.

Monday, 03.08.10: Tuesday WOD

NOTE: A spam virus is attacking our website and our host server and wiping the comments off our site as well as many others.  They are working on it.

 

Class cadence push ups

Then:

As Many Rounds As Possible  (AMRAP) in 20 Minutes of;

3 HSPU (handstand push ups)   6 Chins    12 Pistols   Shuttle Run

 

For those of you who have met Carson, and in case you did not hear, HE ROCKED in his fight Saturday night.  Aaron and Carson have been working very hard to get ready for the fight, but after watching Carson work, it is clear he has awesome skills.  Those guys/gals at Twin Wolves in Harker Heights know their stuff !

Talk about calm in the face of danger.  Carson was fighting a very good, experienced fighter and he made it look like this fighting thing is easy.  Allow the video to load before watching, as the Purefight website server is slow. (press play and then pause it and wait a few moments then play)

 

 

 

Mixed Martial Arts Videos on Purefight

Sunday, 03.07.10: Monday WOD

Strength:  Shoulder press  3   3   3   3   3

WOD:     5 Deadlifts 10 burpess 5 rounds for time (another workout straight from the 2009 CrossFit Games)

Before we dive into this one, we are going to preach technique first.  If your deadlifts are not strong, or lack safe form, DO NOT attempt the prescribed weights.  It is not about doing it as prescribed as much as it is about using great form on the deads then smashing the burpees.  

Deads should stay close to your general center of mass, right next to the shins, with backs arched, shoulder blades pinned back, head up and hamstrings involved.

Burpees should include a push up with chest to deck and feet off the ground, hips open at the top of the rep.

Your coaches will stop you if form degrades enough to be worrisome.  RX Men 275  Women 185 

 

Paleo challenge ends this week, women meet at Shirley's Tuesday evening at 7pm, Paleo Pot Luck (bring something to share)  Men, we will knock out your photos on Wednesday during the day as you have time, just let me know your schedule.  Or see me for alternative arrangements.

 

Friday, 03.05.10: Saturday WOD

Saturday 7:30 am we will run hills at the spillway.  We are leaving the GYM at 7:15.

I know I have said this before, but I have to say it again.  Especially after watching everyone work so hard this AM, I LOVE being around you guys/gals. 

When Mike J and I started CrossFitting in my garage or at Greg Collier's GYM, I struggled through workouts (Fran was 15 plus minutes) and I "cherry picked" the easier WODs.  Then Mike and I would do WODs at The Source and have people think we were nuts (they really did).  Some would ask questions, others would keep doing their "heavy"  1/4 inch leg presses and watch themselves do curls in the mirror. 

Then our hobby began to spread and others joined in.  I remember a few mornings just Blaine and I or Aaron and I would grind through workouts.  Then the community began to grow.  Now we are group of like minded maniacs who know true fitness comes from challenging yourself.  Nothing less will ever do.  We have changed.  Blood, sweat (Kevin) and tears are common.  Results are earned, excuses are never heard.  I LOVE being around people like you.  You all make me a better person.

I really would like to point out specific efforts, but my list would be endless.  I have seen a monumental effort from everyone at some point in time, if not everyday.  For those who keep pushing, keep practicing, keep showing up even when they know it is difficult, keep attacking their weaknesses, keep muffling the urge to doubt themselves, keep practicing the impossible until it is possible, the rewards are ten fold. 

For those of us who have not yet found the edge of the pain abyss and jumped in, you owe it to yourself.  You will never know much about yourself until you find the extra gear and push beyond your comfort zone.  Once you find yourself gasping for breath after a WOD while flat on your back, or unable to find comfort because your arms are "blown up", or pusing through to the end of a WOD even though you are bleeding, then you know you are beginning the transformation.  You are as much a CrossFitter as the 2010 CrossFit Games champs; Miko Salo and Tanya Wagner.

I speak for the Coaches when I say "I LOVE being around people who give their ALL"    You are CrossFit CenTex!

Thursday, 03.04.10: Friday WOD

3x8 @ 60% power clean shrugs 45 sec breaks, barbell rows 5x5 (work up, add weight to each set),    WOD  3 rounds 500m row 10 squat cleans storm through for time (135m  95w)

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