TBC CrossFit is moving its BLOG

TBC CrossFit is in the process of moving the blogspot to www.TBCcrossFit.com.
Please bear with us as we make this transition. The new site will have a new look and feel. It will have interactive areas for clients as well as a weekly newsletter you can sign up for. We should be up and running by the week ending on Dec 18th. Stay close by to experience the new site!!

Wednesday, December 2nd 2009

Wed, Dec 2nd

Holiday WOOs....

If Thanksgiving has left you feel like a fat man in a little boat, come see us at TBC Crossfit! We have the perfect strength and conditioning program just for you!!

Mon & Tue Nov 16th Nov 17th

Carrie (6.5 months pregnant) & Cindy
finish the SA Rock N' Roll 1/2 Marathon
in 2hrs 51min 23 sec 2:51:23!!


Click below for Monday and Tuesday's Crossfit

Nov 16-17th

Nov 9th-Nov 12th

Mon Nov 9th- Thur Nov 12th

November 5th, Thursday

November 5th, Thursday

Tuesday, November 3rd

Wednesday, Nov 3rd

Monday, November 2nd

November 2nd

Friday, Oct 30th

HERO WEEK....AKA HELL WEEK!

Fri-SAt-Mon Nov2

Thursday, October 29th

1. cals

2. 30 box jumps
20 push press (95,65)
30 pull ups

AMRAP 20 min

Thursday, Oct 29th

Monday, Oct 26th

Monday, Oct 26th

FRIDAY!! Oct 23rd

Great job on the DBL unders guys....you all rocked the WOD!

Friday, Oct 23rd

Thursday, October 22nd

1. cals x2

2. "OH Crap"

3. 15 burpee to box jumps
8 push press
5 OHS
20 slamball
5 Rounds For Time


Clint
Stephen
Kelly
Rory
Jackie
Denese

Thursday, October 22nd

Wednesday, October 21st 2009

1. cals

2. warm up

3. "Tabata Something Else"
pull-ups/push press
sit-ups
push-ups
squats
Once For Rep Count Score

OH MY SWEET RIPS!!!

Oct 21, 2009

Sept 30th

Wednesday, Sept 30th

Sept 29th

SEE NO EVIL, HEAR NO EVIL, SPEAK NO EVIL

Sept 29th

Friday Sept 25th, FGB, Sept 28th

Monday, Sept 28th
1. warm up

2. planks

3. 25 pull ups
10 push jerks (135, 95)
5 rounds for time

Sept 28th 2009

1. warm up

2. 50 knees to elbows

3. "ANNIE"
50-40-30-20-10
DBL Unders
sit ups

Sept 25th

Sept 21st & 22nd

Sept 22nd

Sept 17th, Thursday

Sept 17th, Thursday

Sept 16th, Wednesday

HAPPY BIRTHDAY STEPHEN!!! Finally 18!!

Sep 16th wod

Sept 15th, Tuesday

Sept 15th, Tuesday

Sept 14th, Monday

Welcome back Holly! We missed you!

Monday, Sept 14th

Saturday, Sept 12th 2009

We had a great turn out today at both the 9am and 10am classes. It was great to feel the energy between athletes and to here people encourage one another! I apprectiate everyones dedication to their fitness and the choice to persue it here, at TBC Crossfit!

Sat, Sept 12th 2009

Sept 8th- Sept 10th

Tue, Sept 8th_1

Wed, Sept 9th

Thur, Sept 10th

Saturday, Sept 5th

Saturday, Sept 5th

Sept 4th, Friday

TBC Crossfit will be closed Monday, Sept 7th in observation of the Lador Day Holiday! I want to wish everyone a safe and healthy holiday. See ya Tuesday!

Friday, Sept 4th

Thursday, Sept 3rd

INFO FOR ANY TBC CROSSFITTER WHO IS INTERESTED IN PARTICIPATING IN FIGHT GONE BAD!

Fight Gone Bad IV Saturday September 26, 2009
Hosted by Elite CrossFit, this small portion of the Global CrossFit fundraiser will be held Saturday September 26, 2009.
The event will run from 9:00am-1:00pm.
Location: 19314 US HWY 281 N, San Antonio, TX 78259!!

We will have several heats based on total number of participants. Each particpant will be placed in a heat based on their Division Class (see below). Each participant will recieve a shirt and bag of goodies.
Elite CrossFit and it's partners will provide water and other refreshments for the participants.

Join our team or make a donation today!!!

All money raised from the program goes directly to the Wounded Warrior Progam and the Prostate Cancer Foundation.

The CrossFit workout will be ‘Fight Gone Bad’. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. This event calls for 3 rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point. The stations are:
Wall-ball, 8 ft target (Reps)
Deadlift high-pull (Reps)
Box jump (Reps)
Push-press (Reps)
Row (Calories)

To compete in the workout, all participants must complete each of the following:
Register with Elite CrossFit by Friday, September 13, 2009
Sign waiver and mail to:
Elite CrossFit
918 Steubing Oaks
San Antonio, TX 78258

All additional donations counting toward the awards must be received by 5 pm CDT September 27, 2009.

The four divisions are:
Class A: Standard Men = 75 lb PP and High Pull, 20lb Wall Ball and 20in Box
Class B: Modified Men/Standard Women = 55 lb PP and High Pull, 14lb Wall Ball and 20in Box
Class C: Intermediate = 35 lb PP and High Pull, 8lb Wall Ball and 20in Box (step ups are okay)
Class D: Beginner/Kids = 15lb PP and High Pull, 4lb Wall Ball (can be lowered 2in from standard height) and 10in Box


To register go HERE and make a minumum a donation of $25. This $25 minimum is the registration fee, but feel more than welcome to donate more. Once you've donated, shoot Jeremy an email at jeremy@elite-crossfit.com and you're set to go!


You can also register by mail by downloading the registration form and mailing payment and additional donation. Please make checks payable to Sportsgrants Foundation.
Registration Form

Fight Gone Bad

One Day, One Workout, One Cause
Support Our Troops


Elite CrossFit
Home
Fight Gone Bad main

Sept 4th, Thursday

Sept 3rd, Wednesday

sep 3rd, 2009

Tuesday, Sept 1st

1. warm up

2. "Running Fran"

400m run
21 thrusters
21 pull ups
400m run
15 thrusters
15 pull ups
400m run
9 thrusters
9 pull ups

Once for Time

Tuesday, Sept 1st

Monday, August 31st

There is simply no other exercise, and certainly no machine,
that produces the level of central nervous system activity,
improved balance and coordination, skeletal loading and
bone density enhancement, muscular stimulation and growth,
connective tissue stress and strength, psychological demand and
toughness, and overall systemic conditioning
than the correctly performed full squat.


Coach Rippetoe.....

Monday, August 31st

Saturday, August 29th

Our long, lost friend Kelly Seevers sent us a challenge today from overseas!
The challenge was (150 KB swings) or (30 tire flips)or (feed the baby pizza)! I opted for feed the baby pizza BUT Rory took the challenge of 150 KB Swings. She used the 25lb bell and did the challenge in 9:50! Great work Rory!

We miss ya Kelly Vanderbelt Seevers!

Saturday, August 29th

Friday, August 28th

Thanks for the comments..It's nice to know you guys are veiwing the blog. We are looking for a better camera so the action pics will be clearer and better for posting!! Thanks for your hard work and support!!

Friday, August 28th

Thursday, August 27th

Is anyone looking at this??? Please post name in comments!

Thursday, August 27th

Wednesday, August 26th

Wednesday, August 26th

Tuesday, August 25th

August 25th, Tuesday

1. cals 2x

2. planks
l,c,r twists

3. "WOD"
15 OH KBS
10 Push Press
5 Burpees
5 X For Time

*women 35 kb 65 pp
*men 50 kb 95 pp

Monday, August 25th

Friday, August 20th

1. Cals 2x

2. Planks
R,C,L sit ups
30 sec work intervals
30 sec rest
4 X

3. "Karen"
150 wall ball shots
For Time

Rory 7:56*
Nico 8:27
Jackie 8:27*
John 8:34*
Amber 9:37
Monica 8:32
Denese 9:52*

* 12 lb women
* 20 lb men

Wednesday, August 19th

1. cals 2x

2. "WOD"
Thrusters
Burpees
Knees to Elbows
10-9-8-7-6-5-4-3-2-1-

once for time

Melissa 14:44
Maggy 16:00
Tammy13:37
Nico 14:45
Jackie 16:26
Monica 16:37

Thursday, August 20th