Dec 29th, 2008 "Visions of Sugar plums..."

1.) Mile run for time
2.) Planks
R,C,L Sit-ups
30 sec each, 30 rest
4 rounds
3.)20 SDHP m 95 f65
20 push-up (guys weighted 45lb plate girls 25)
5 x rounds for TIME

Carrie 8:29/11:45
Kelly 8:12/18:31
Stephen 7:49/8:59

Dec 26th, 2008 Saturday

Today was a fun..but very challenging day! We attended a group WOD at Crossfit Champions, in Spring, Tx. Matt and Pam put together their own rendition of "The 12 Days of Christmas" Crossfit style. The WOD went like this:
12 Box Jumps
11 Single arm snatches
10 Hip extensions
9 Wall Balls Shots
8 Pull Ups
7 OHKBS
6 Push-Ups
5 Slamball
4 Knees to Elbows
3 Dead Lifts
2 Burpees
1 100M run

The exerices are preformed just like the song is sung...1..2,1..3,2,1..4,3,2,1..5,4,3,2,1..6,5,4,3,2,1.. GET IT?
It was a grueling experience but tons of FUN the group of athletes who participated were awesome!
A special thanks goes out to Matt& Pam, owners of Crossfit Champions, for organizing and hosting the event. Also, thanks to Crossfit Houston, Atomic Crossfit, and Black & Gold Crossfit for welcoming us and making the event a great success!
In about 1.5 hours, 56 athletes ran through the workout and everyone did an amazing job! It was a pleasure attending this and we hope to see all of you again soon!

Dec 25th, 2008 Christmas Day!

I hope that everyone had a wonderful Christmas full of friends, family, and fun. I know that we did and have enjoyed our time here in the Houston area. We will be returning home late Sunday and resume business as usual on Monday morning at 5am. Hope to see you Monday!

Dec 24th, 2008 Christmas Eve

Merry Christmas San Antonio, especially to the TBC Crossfit Crew! Stephen and I are in Houston, as most of you already know. However, I wanted to make known, to all of those who sweat on our floor daily, that we are not here slacking off. In fact, tonight..Christmas Eve..Stephen and I attended a WOD at CrossFit Houston! A special thanks to Carlos for having us and also for kickin our asses!!
200m Run 50 lb Sand Bag
10 HSPU
15 Box Jump to Burpee
5 Rounds For Time
DAMN!!!!!!!
Anyway, Saturday we are all headed to Spring, TX. to hang with the folks from CrossFit Champions. We look forward to it, and for us..this is vacation at its best..good friends...hard work...and yes...food! We indulge in that too but offset it with some good ole fashion HARD WORK! CrossFit for Life!

See you all Monday..Enjoy your HOLIDAY..MERRY CHRISTMAS ALL...and to all.A GOOD NIGHT!

Dec 22nd, 2008 "Go Heavy..or go HOME!"

1.) Cals 2x
2.) Knees to Elbows
Glute Ham raises
Sit-Ups
(30 sec each then 30 sec rest 3x)

3.) W.O.D

45 lb shoulder press 5 reps 3x
75 lb Shoulder press 5 reps 2x
95 lb shoulder press 3 reps 1x
115 lb shoulder press 2 reps 1x
135 lb shoulder press 5 reps x3

Carrie max weight 115 5x3
Kelly 135 5x3
Stephen 165 5x3

Dec20th, 2008 "Manimal"

1.) Calisthenics 2x
2.) 20 Turkish getups(10 each side)
3.) W.O.D.
Run 400 m
21 Thrusters
Run 400m
15 Thrusters
Run 400 m
9 Thrusters
Run 400 m

Once Through For Time

Stephen 15:47
Kelly 19:01
Jimbo 23:31 (Fist Full WOD!!Way to Go!)
Carrie 17:25

Dec18th, 2008 "Dirty Thirty"

1.) Calisthenics 2X
2.) Partner Slamball 6 rounds (30sec each)
3.) W.O.D
30 Push Press
30 Push Ups
30 Thrusters 95guys 65girls
30 Dips
30 Jumping Squats
30 Hollow Rocks
30 Front Squats w/KB
30 OH Lunges 15 each arm
30 Wall Ball
30 Box Jumps
ONCE THROUGH FOR TIME

Kelly 21:54
Carrie 13:41
Stephen 13:27

Dec 17th, 2008 "I Smell Snatch"

1.) Calisthenics 2x
2.)Tabata Sit-Ups
3.)50 Kettlebell Snatches (25 each arm)
10 push-ups
40 Kettlebell Snatches (20 each arm)
20 push-ups
30 Kettlebell Snatchs (15 each arm)
30 push-ups (Modified Stops here)
20 Kettlebell Snatches (10 each arm)
40 push-ups
10 Kettlebell Snatches (5 each arm)
50 push-ups
One Round For Time

Kelly 13/17:08
Carrie 12/14:53
Bonnie 9/15:23
Stephen 16/13:44
Shannon 15/16:24