May 30th, Saturday "10 to win!"

Day 3 of the Burpee challenge....do those burpees!

1. cals 2x

2. partner slamball
30 sec work
30 sec rest
4 X

3. "10 to win!"
run 200m
10 tire jumps
10 KBS
10 SDLHP
10 jump squats
run 400m
10 tire jumps
10 KBS
10 SDLHP
10 jump squats
run 800m
10 tire jumps
10 KBS
10 SDLHP
10 jump squats

Once for Time

Carrie 13:46
Kelly 17:36
Niki 23:01

May 30th

May 29th, FRIDAY "What wall?"

Today is day 2 of the 100 burpee challenge. If you missed day 1 you can buy in today at the cost of 3 burpees. Tomorrow is day 3 all crossfitters present can, in unison, do the prescribed burpees for day 3. Anyone wishing to join the challenge can join in by doing 6 burpees. After day 10 no one else will be allowed to officially join. The 100 days will go quickly and the feeling of a sh*t load of burpees will last much longer but the party on day 101 will be worth all the pain.

PASSION....a strong feeling about a subject, activity, or person, usually of intense desire and attraction. Find your passion in life and persue what makes you happy life is too short for regret and sorrow! Be passionate about fitness..lust for life and all it has to offer!

Todays WALL!

1. cals 2x

2. 25 ft frog jumps
25 ft duck walks
4 x

3. "What Wall?"
25 wall ball
25 ring dips
25 sit ups
25 DBL unders (100 singles)
4 X for time

Rory 16:49
Niki 17:36
Carrie 15:11
Kelly 22:37 * (as perscribed!) stud!
Tammy 12:22
Ripsime 20:51
Bob 14:13
Amber 13:07

MNay 29th

Thursday, May 29th "Run for it..."

Today was a pretty shor WOD but if you really pushed yourself it was also pretty intense! Today we started the 100 days 100 BURPEE challenge. It is just like it sounds...1 burpee on day 1...2 burpees on day 2...3 burpees on day 3... 50 burpees on day 50 ect. You do not have to be present at TBC Crossfit every day to participate. This is the honor system. If you sign up we will post your name on the board and check in periodically to check progress. At the end of the 100 days TBC Crossfit will be hosting a party for all the athletes that complete the challenge!

Now for todays results...

1. cals 2x

2. tabata push ups

3. "Run for It..."

400 m run
50 squats
50 weighted lunges g-20 b-50
50 sit ups
400 m run
50 squats
50 weighted lunges
50 sit ups
400 m run
once through for time

Rory
Niki
Holly
Carrie
Denese
Tammy
Angel

May 29th

Wednesday, May 27th "Jump for Joy"

Today was a great day at TBC our long lost friend Kelly Van Seevers is back from over seas. Ther 4pm class had a great turn out and everyone worked exceptionally hard. Evelyn, FYI you are being graduated to a big box 20" for box jumps from now on. This was decided by Tammy!
Great job crew!

1. cals 2x

2. flutter kicks
1 min work
30 sec rest
4 X

3. "Jump for Joy"
10 pull ups
20 box jumps
30 push ups
20 slamball
10 push press

4 X for time

May 27th

Tuesday, May 26th "Punishment"

1. cals 2x

2. planks
r,c,l,
leg raises
4 x

3."Punishment"

10 pull ups
10 front squats
10 burpees
3 rounds for time
*if WOD is modified run 1 mile immediately afterwards

Denese 6:03 1 mile run

May 26th

Thursday, May 21 st "Wholy poo"

1. cals 2 x


2. Frog jumps 25 ft
Duck walks
4 rounds


3. "Wholy poo"
5 deadlifts
15 pull ups
25 slamballs
35 sit ups

5 rounds for time

Niki 21:42
Stephen 16:50

Great effort this am Niki! We are gonna make you STRONG!

Wednesday, May 20th "Annie"

1. cals 2x

2. planks
r,center,l
leg raises
30 sec int
4 X

3. "Annie"
50-40-30-20-10
DBL Unders
Sit-Ups

Once for Time

Rory 10:03 s
Niki 11:25 s
Ripsime 16:31 s
Issac 10:17 s
Evelyn 12:22 s
Marissa 10:32 s
John 17:48 s
Holly 20:08 s
Denese 12:00 s

Wed 20th

Tuesday, May 19th "A Game"

This is a reminder about the CrossFit class schedule over the Memorial Day weekend. We will have regular classes at 6,7,11am, and 4pm on Friday. We will not have any classes on Saturday, May 22nd or Monday, May 25th. The class schedule will resume Tuesday, May 26th at 6am as normal.
I want to wish everyone a safe and fun Holiday and I hope that everyone takes the time to do something active outdoors! The weather has been beautiful, hopefully it will hold out through the weekend. I also want to congratulate Rory for her completion of the "Muddy Buddy" bike and run event in Austin last weekend! Rory has been an inspiration here at TBC Crossfit. Her enthusiasm is contagious and her determination unmatched! Keep it up! Rory, you rock!


1. cals 2x

2. L sit
10 sec work
20 rest
5 rounds

3. "A Game"

20 thrusters
20 pull ups
400 m run
20 KBS
20 box jumps
2 rounds for time

Niki 15:53

Wednesday 20th

Saturday, May 16th "Big balls"

1. Cals 2x

2. push/pull
30 sec/30 sec
30 sec rest
4 X

3. "Big balls"

10 burpee high jumps
20 single arm OH lunges
30 dips
100 m run with med ball
5 rounds for time

Rachel 20:51
John 19:40
Niki 25:37

Saturday May 16th

Friday, May 15th "Round for Round"

1. Cals 2 X

2. Planks
right
center
left
leg raises
4 X for time

3. "Round for Round"
7 KBS
14 push ups
21 squats
AMRAP 20 min

Issac 14
Marissa 14
Holly 11
Stephen 17
Evelyn 17
Tammy 16
Rory 13
Niki 13

Click below for todays butt shots...ha!

Thursday, May 14th "Is it Friday yet??"

1. cals 2x

2. skill work
push jerk

3. "Is it Friday yet?"
50 squats
20 push jerks
400m run
3 rounds for time

Denese 17:03
John 16:31
Rory 20:26
Niki 23:18
Carrie...out with a nose bleed....ouch!

Thursday May 14th

Wednesday, May 13th "WTF"

1. cals 2 x

2.PVC work

5 pass throughs
10 OH lunges
15 OH squats

3. "WTF"
15 OHS
30 BoxJumps
5 rounds for time

Rory 9:43
Niki 9:50
John 14:57
Denese 12:50

Click below for todays pain....

Tuesday, May 12th "Thirty something..."

1. cals
2 x

2. tabata DIPs

3. "Thirty Something..."

400 m run
30 KB Deadlifts
30 sit ups
30 push ups

5 Rounds for time

Rory 21:25
Niki 23:08
Adam 13:05
Denese 19:54
Tammy 17:13
Holly 22:28
Evelyn 17:51
Mike 20:56

Tuesday May 12

Monday, May 11th "Heat Wave"

As the Texas weather does what it always does this time of year....gets blistering HOT. It is crucial to stay hydrated. Hydration begins in the morning when you wake from your slumber. It is recommended to consume 1 liter of water during the first hour of the morning and 3 more throughout the day. Drinking water during and after your workout is great but if you come in dehydrated that will not be enough. If you are doing CrossFit or other strenuous activities outside adding an electrolyte mix to your water bottle. Heed by Hammer Nutrition is my favorite and it comes in several different flavors. Sports drinks like Gatorade are worthless and full of sugar so don't be suckered in by expensive advertisements and gimmicks!

1. Cals
2 x

2. Skill work
POWER CLEAN

3. "Heat Wave"

100 m run
10 power cleans
10 burpees
10 rounds for time

Evelyn 24:03
Stephen 23:33
Marissa 17:29 1/2
John 35:06
Aubrey 25:48
Adam 30:20
Rory 30:29
Niki 30:02


Click the pic below for todays HEAT...

Monday Heat Wave

Saturday mayham.....at TBC Crossfit

Today we had a awesome group of die hard crossfitters! The WOD was long and the heat was high but our determined clients pushed through to the end!

1. cals 2 x

2. 100 sit ups
for time

3. "Saturday Mayham"
50 yrd lunges with med ball toss
15 tire jumps
100 yrd sprint

10 (yes 10) rounds for time

Bob 28:00
Holly 44:27 YOU ROCK!
John 36:12
Marissa 39:50 Welcome to our newest Crossfitter!
Niki 40:47
Rochelle 1/2
Sydney 1/2
Scott 1/2

Saturday Mayham

Thursday, May 6th

For the runners in the TBC family...Rory, Tammy, Denese...and any one who wants to participate, Saturday morning the 9th at 7am, myself and several other will be meeting at the intersection of Western Skies and Western Sun for an early morning run. I will bring all the supplies...water, towels, ect...just show up and run as much or as little as you like! 7am! If you are down with your fitness...show up.



Driving directions to Western Sun & Western Skies, San Antonio, TX 78240
4.6 mi – about 15 mins
12227 Huebner RdSan Antonio, TX 78230

1. Head southwest on Huebner Rd toward Moonlight Way 1.2 mi
2. Turn right at Fredericksburg Rd/TX-345 430 ft
3. Turn left at Prue Rd 2.9 mi
4. Turn left at Westfield Pl 0.3 mi
5. Continue on Western Skies 0.1 mi

Western Sun & Western SkiesSan Antonio, TX 78240

1. warm up
cals 2 rounds

2. 400m run with med ball

3. "WOD"

30-20-10

slamball
wall ball
push press

Rory
Niki

Wednesday, May 6th

Today there were 2 different warm-ups. One was 1000 single unders and the other was the basic calisthenics. Evelyn "Haul-Ass" was the only client that completed the 1000 single unders then completed the WOD! Evelyn you are my HERO!

1. warm up

1000 single unders
or jumping jacks
shuffle splits
squats
sit ups
samson stretch
30 sec intervals
2 rounds

2. max push ups 1 min
max pull ups 1 min

3. "WOD"

15 front squats
20 SDHP
35 sit ups
5 rounds for time
push : pull : WOD
Evelyn 64,32 17:57
Niki 41,22 25:27
Rory 36,34 17:48
John L 63,38 14:41
Aubrey 23,31 14:52
Holly 38,36 15:09
Denese 51,36 14:59
John 29,25 19:14
Issac 19,14 First Crossfit WOD! Great job Issac!

may11

Tuesday, May 5th

1. 800 m run

2. skill work pull-up

3. "Cindy"

5 pull ups
10 push ups
20 squats
AMRAP in 20 min

Rory 5:48/16
Nikki 6:37/12

May 4th 2009, Monday

1. cals 2x 30 sec intervals
jumping jacks
shuffle splits
squats
flutter kicks
samson stretch

2. Tabata Sit-ups

3. "WOD"
7 deadlifts
14 jumping lunges
21 push ups
7 rounds for time

Stephen 15/7:32
Evelyn 9/7:54
Holly 3/15:18
Denese 13/12:00
Tammy 10/10:03
John 10/9:38
Ripsime 8/10:44

May 4th