Mr. Seever's Last Stand

WOD
400 m Run
30 Hollow Rocks
15 Deadlifts 250 guys 135 girls
5 Rounds For Time

Kelly 35:39
Stephen 30:40
James 18:46 (Modified for injuries)
Carrie 20:50

Today was Kelly's last workout for several months as he will be in Afganistan working for Blackwater. He left nothing behind and gave his best performance ever! We will miss you Kelly! Be safe!

Tuesday Nov 25th, 2008 "7 Up Yours"

"7 Rounds for Time"
7 Pull-ups
7 Burpees
7 Knees to Elbows
7 Ring Dips
7 Sit-ups
7 Push-ups
7 Jump Squats

Bonnie 15:75
Kelly 19:40

Monday Nov 24th, 2008 "Ninja Mile"

WOD
Run 400m
21 KBS
21 SDHP
21 KB Push press
Run 400m
15 KB Snatch (each hand)
15 Ring Dips
15 Push-Ups
Run 400m
9 Deadlift into Box Jumps
9 DB Clean & Jerk
9 Burpees
Run 400m
Once Through For TIME



I applolgize that there are no pictures from today or Saturday. My camera charger has been onthe blink and finally gave out for good. I have purchased a new charger and the camera is up and running again so bring your smiling facees for tomorrow's fun! Also, to any of Shannon's friends who might read this she did work out today..in fact we finished in exactlly the same time! DAMN GIRL!

Kelly 21:09
Shannon 16:29
Michelle 20:14
Carrie 16:29
Stephen 16:59

TBC CrossFit Hosts CrossFit Families for Transplants for Children

Lastnight,from 6:30 until 8:30, TBC CrossFit hosted a "CrossFit Families" for Transplants For Children. Stephen spent the first part of the class educating the children and their parents on the importance of exercise and nutrition. He also gave them a 101 on CrossFit methodologies. The participants learned the proper mechanics of the squat, the push-up, and box jumps. After the lecture we divided into teams and headed outside to put the new knowledge to the test with a game of baseball. Homeplate was 3 slamballs, 1st base was 15 air squats, 2nd base was 10 box jumps, 3rd base was 5 push-ups. The first team to get all of their teammates across homeplate took the glory. Lastnight it was team 1. Congradulations Team 1 nice job!We had an awesome turn out and lots of eager participants. After the game we all shared a sugarfree treat..sugarfree jello pudding with coolwhip! UMMM!
A special thanks to Bonnie Lundy for letting us assist in educating their group of families!

I wonder why they call it a DEADlift?

WOD 21-15-9
Deadlift
Over Head Squat

Shannon 9:21
Kelly 10:45

Check out today's "Open House"

Tabata Dips
WOD
5 Front Squats
5 SDHP
400m Run
5 Rounds For Time
Shannon 11/16:20 Kelly 10/17:35

Not so pretty in PINK

Shannon 18:55 *Kelly 21:05 *Carrie 17:33

Michelle 16:14 *Stephen 15:50

25 Burpees

25 Boxjumps

50 Sit-ups

50 Push Press

50 Kettlebell Swings

50 DB Snatch

50 Sit-ups

25 Box Jumps

25 Burpees

You won't be COLD long!

Well, Monday has arrived and the weather has finally decided to coinceide with the season. It's COLD! This workout will definitly warm you up..so no worries...you won't be cold long. Kelly braved this WOD on his own this morning..what a guy!

2 Clean & Jerk 135lb

4 L-sit pull ups

8 kettlebell swings 60lb

AMRAP 20 min

Kelly 12 1/3
Shannon 14 (you kicked it!)

Saturday "Breathing is OVER RATED!"

Tabata Situps/ 10,9,8,7,6,5,4,3,2,1 Thrusters, Slamball, Box Jumps

Kelly 12/11:56

Shannon 9/9:37

Juan 5/7:30

Martin 8/7:15

David 9/9:04

Carrie 13/8:33

Stephen 16/8:06

NEW TOYS!

Good morning San Antonio! As promised, our plyo boxes are here and the crying has begun already....20 inches? really? Yes, 20 inches! We have 6 20 inch boxes and for the beginners we also have 4 10 inch boxes. The rings are also up. Our very own Kelley Seevers was the first to use them this morning. He was LOVING it! The bumper plates also arrived but no bars yet...maybe today! If you have never tried CrossFit I encourage you to do so. It is a challenge both mentally and physically and you will yield physical adaptations you never thought possible. Please, join us Saturday at 10am... on the house..and see what you are truly capable of!

Rower, Bumper Plates, Boxes, and Several 8th graders(Heavy Kettlebells)

Hey crew, just FYI our new toys are in-route from PFC in Illinois. The new gear should arrive here at TBC Crossfit in the next seven to ten days. We are very excited to be able to take our Crossfit classes to the next level and incorperate some Crossfit essentials(box jumps, rowing, olympic lifiting). Our pull-up bars are also in the works. I gave the deminsions for our adult sized jungle gym to the steel guy todayand he promises me that they will be up and operational in several weeks..YEAH! Be sure to check out the extended class schedule and pricing changes!

Pictures From Crossfit Central

Crossfit Central's Gymnastics Seminar

Stephen and I attended a Gymnastics seminar at Crossfit Central, in Austin Texas over the weekend. The fundamentals of gymnastics applies to everyday functional fitness as well as all sports. The workshop was created to teach better body awareness, and teach new movement patterns that will increase performance in workouts and overall fitness level.
We learned new approaches to existing techniques, conditioning skills, and ways to increase
power and strength . We have a better understanding of body control and body awareness and we learned exercises you can perform with minimal or no equipment. The class was challenging, enlightning, and fun! Thanks Crossfit Central for always providing top-notch instruction!