Jan 31st "Angie"

Angie is a killer! The pull ups are by far the worst!

1. jumping jacks
jumping squats
push ups
sit ups
samson stretch
3 X

2. "Angie"
100 pull ups
100 push ups
100 sit ups
100 squats

*Advanced as perscribed complete one series before moving to the next.

S Scaled you can break down the exercises into sets of 5, 10, or 20.

B Beginner break the exercises in half (50) of each in sets.

Patti 21:44 s
Carrie 14:44 s
Stephen 15:37 *
Jimmy 12:06 B
Rachel 14:50 s

Click pic below to see all pics.

Jan 31st

Jan 30th "Whirlwind"

Just wanted to take a moment to say "Hey" to our Crossfit family overseas, Kelly Seevers. Kelly has safely landed at his final destination in Afghanistan somewhere. He repoeted to me yesterday that he is following the TBC Blog and doing the WOD's as well as he can with improvosions based on availabilty of equipment. So this WOD will be a challenge. Here ya go Kelly! Have fun. Work hard! Be safe!

1. Skillwork Double Unders

2. 2 min max weighted situps

3. "Whirlwind"
25 walking lunges
20 pull ups
50 box jumps
20 double unders
25 ring dips
20 Knees to Elbows
30 KBS
30 situps
20 HSC
25 back extensions
30 wall ball

Once for Time

Evelyn 31/14:12
Rodney 31/18:52
Fran 36/17:04
Robert 64/14:28
Carrie 62/12:49
Stephen 67/12:41

Jan 29th "Elizabeth"

You may have noticed that there are two posts for Thursday the 29th. It is because I have been posting entries the day after they actually occur and the computer is smarter than I am! I will do better to keep things current....I Promise...and I will pay the 10 burpee penality! Ha!

1. Skill work
Cleans

2. "Elizabeth"
21-15-9
Cleans 135
Ring Dips
Once for Time

Elaina 4:59 bar
Andy 5:01 65 lbs (Hang squat cleans)

Click the pic below to view all pics

Jan 30th

"We are what we repetedly do. Therefore, excellence is not an act but a habit."
Aristotle

1. 1/2 mile run for time

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

3. "Striving for EXCELLENCE"

10 Wall Ball
10 Push Ups
10 KBS
AMRAP 10 Min

Evelyn 6:43/8 1/3
Holly 7:30/7 2/3
Rodney 5:49/ 6 1/3
Elaina 4:29/ 9
Tammy 4:27/ 10
Andy 3:10/ 9 1/3 Way to smoke that 1/2 mile!!

Click pic below to view all pics!

Jan 28th

Jan 27th "OH MY GOODNESS!"

1. Jumping Jacks
OHS
Push ups
Sit ups
Samson Stretch
3 X 30 sec int

TABATA
2. KB chest press (from the floor)

3. "OH MY GOODNESS!"
30 HSPU
40 Pull ups
50 KBS
60 Sit ups
70 Burpees

Once through for Time
Modified 1/2 reps with altered push ups

Carrie 12/15:45
Stephen 7/15:23
Patti 9/
Rodney

Jan 26,27

Jan 26th "Firebreather"

1. Jumping Jacks
OHS
Burpees
Samson Stretch
3 X 30 sec intervals

2. Push/Pull
30 sec ring push ups
30 sec ring dips
3 X max reps

3. "Firebreather"
15-1 Thrusters
1-15 SDHP
Once for Time

Evelyn 13:58 M
Andy 16:21*
Carrie 14:16*
Elaina 13:02 M
Holly 6:54 M
Rodney 6:55 M
Bonnie 13:25*
Tammy 15:49*

Click on the pic below to view all pics!

Jan 26-27

Jan 24th "Pick Your Poison"

1. Frog Jumps 20 ft
Duck Walks 20 ft
3 X

2. 5 Pass Thru
10 Alt Lunges Steps
15 OH Squats
3 X

"Pick Your Poison"

400m Run
80 Sit ups
70 Walking lunges
60 KBS
50 Slamball
40 Box Jumps
30 KB Good Mornings
20 Pull Ups
10 Burpees
500 m Run

Once Through For time
In order of your choice

Carrie 23:08
Patti 28:20 M
Rachel 24:28
Allen 28:23 M
Greg 31:59

Jan 23rd "Balls of fury"

1. Mile run for time

2. Jumping Squats
Push ups
Back extennsions
Samson Stretch
3 x 30 sec int

3. "Balls of Fury"

5 KB Clean & Press (each side)
10 Single arm OH lunges (each side)
20 Slamballs

5 X For time

Elaina 9:51/14:43 20 lbs
Robert /14:23 25 lbs
Andy 8:42/14:57 20 lbs
Mike 9:13/16:10 35 lbs
Carrie 8:44/11:44 35 lbs
Stephen 7:40/13:25 60 lbs

Jan 23rd

Jan 22nd "Annie"

Their are many examples of people who took up exercise and markedly changed their appearance. But how long does it take? How much time and effort are required? Six weeks? Six months? A year?
Genetic difference aside, it takes a significant period of training. Six months is a good rule of thumb. That is with regular strength and conditioning training and a drastic change in diet in most cases. Yes, you can change the way you look. You can improve your health. You can even reverse some common diseases like diabetes, hypertension, and high cholesterol...BUT...it is consistency over time. You can not change your body overnight, or in 2 weeks, or whatever the latest diet scam claims. It takes hard, consistent work! So, stop looking for the quick, easy solution...There is not one! Bottom line...NO SHORT CUTS!

Click the pic below to view todays WORK!

Jan 22nd

Jan 21st "Bodyweight Fran"

1. High Knees
Tuck Jumps
Samson Stretch
30 sec int 4 x

2. Tabata Push-Ups

3. "Bodyweight Fran"
21-15-9
Pull-Ups
Burpees

Once For Time

Evelyn 9/5:58
Elaina 10/5:53
Stephen /4:43
Tammy 9/7:50
Carrie 10/7:18
Andy 4/9:52

Jan 20th "Heartfelt"

"Where is your HEART?"
The outcome of both sports competition and actual combat are decided largely by one's mental attitude. To be sure, superior firepower, whether physical or technical is a determining factor but the "heart" governs the application of resources, which makes spirit the most powerful force on the field. Acquiring the spirit necessary to win, which includes a positive acceptance of pain is difficult in a society where comfort is more highly regarded than capacity, where genuine physical fitness is the norm for less than 15% of the population. A visit to any normal gym that is open to the public offers an idea of what modern society thinks it means to be fit; magazines are read while "running" or "biking," weights are lifted by isolated muscles, often in a seated position, intensity is distinctly lacking, and "aerobics" classes are nothing more than jumping jacks set to music. Modern fitness is defined by appearance rather than actual horsepower. A training environment contaminated by this attitude cannot produce superior fitness, physical or mental. (compliments of Gym Jones)

1. High Knees
Tuck Jumps
Samson Stretch
30 sec int 4x

2. Sit ups
Back extensions
30 sec int 4x

3. "Heartfelt"
400m Run
21 KBS
12 Knees to Elbows
4 X for time

Michelle 22:13/25 lbs
Bonnie 19:17/20 lbs
Andy 17:19/35 lbs
Stephen 19:30/50 lbs
Greg 18:20/35 lbs M

Jan 17th "10 to WIN"

1. High Knees
Tuck Jumps
Samson Stretch
4x 30 sec intervals

2. Jump squats
max reps 1 min

3. "10 to WIN"
10 ring dips
10 thrusters
10 pull ups

10 x For Time

Andy 29/20:26 m
Holly 20/18:23 m
Greg 36/
Stephen 62/19:28 *
Tammy 34/13:30 m

Jan 17th "Heavy Fran"

Stephen was the only attendee at at 9am class this am so....I decided he needed to get WORKED! Heavy FRAN is 135lb thrusters coupled with 45 lb weighted pulls ups 21-15-9. WOW! He did it...he nearly died, but he did it! Great work Big Stevie!

1. Cals 2x

2. Thruster warm-up

3. "Heavy FRAN"
135 lb Thruster
45 lb weighted pull-ups
21-15-9

One round for Time

Stephen 12:36

Jan 16th "Frantic Friday"

1. Cals 2x
2. Planks R-C-L leg raises
4x 30 sec intervals
3. "Frantic Friday"

10 Burpees
20 Box Jumps
30 push ups
40 squats
50 Lunges

3 x For Time

Eliana 20:15
Mike 25:287
Andy 24:48

Jan 15th "Double Trouble"

Another great day at TBC Crossfit! Todays WOD made everyone appreciate their professions and very glad that they are not farmers.

1.) Cals (30 sec intervals)3x
--------
jumping jacks
shuffle splits
push ups
sit ups
samson stretch

2.) Tabata Sit-ups

3.) "Double Trouble"
15 KBS (using 2 bells)
15 Thrusters (using 2 bells)
100m Farmers Walk (carrying 2 bells)
------------------------------------------
5 rounds for TIME

Michelle 12/ 9:10 m
Evelyn 7/9:33 m
Bonnie 13/8:47 m
Andy 9/16:00
Jeff 8/9:44 m
Tammy 8/ 16:20

Great Work..Keep coming back..it works if YOU work!

Jan 14th "Frangelica"

We had an awesome group of CrossFitters today! The camera was on the blink again...Ok I forgot to charge the battery so we do not have pictures of everyone but we had a great turn out. If things continue to grow as they are we will be moving the crossfit aspect of TBC into a 3000 sq ft space next door. We are in the market for several Concept II rowers and have on order new...bigger....better pull up bars! Fun Fun Fun!! Anyway, keep coming and bring your friends!

1. Cals 2x
2. frog jumps/duck walks 4x
3. W.O.D.
"Frangelica
21-15-9
Front squats
Strict Press
Overhead Squats
Knees-to-Elbows

For Time

Michelle 9:42
Elaina 9:40
Andy 10:10
Holly 11:13
Robert 6:45
Jeff 11:22
Tammy 7:03
Evelyn 10:28

Jan 13th "Vanwinkle.."

Sorry for the delayed post. I had a late night at the studio and did not finish my last tortute session until 9:30 pm. No, that is not whinning...I am happy to stay and dispurse misery until there is no one left to receive it. We have been building momentum and our client base is quickly growing as are the CrossFit classes. Everyone who walks through the door and gives Crossfit a try walks, crawls, or is carried away but, they always come back for more! I love this stuff! It is the REAL DEAL! So, if you want a taste of CrossFit...it can be humbling...embrace the challenge and join us!

Today's WOD "Vanwinkle" is a named WOD developed for our very own KELLY Vanwinkle Seevers. It contains all the exercises that Kelly truly loves...RUNNING, BOX JUMPS, and WALL BALL. Kelly is leaving for Afganistan tomorrow and we could not send him away without letting him do all the CrossFit exercise that he so enjoys!! Bye Kelly, STAY SAFE...see ya in four months!

1. Cals 2x
2. Planks r-c-l leg raises 4x
"Vanwinkle"
400m run
30 box jumps
30 wall ball
5 Rounds For Time

Andy 7:35/17:11/26:24/35:25/44:54 (way to push Andy!)
Kelly 6:34/13:35/21:33/29:31/37:12
Stephen 4:58/10:32/16:00/21:45/27:11

Jan 12th "Straight from the THE GAMES 2008"

This particular WOD came straight from the CrossFit Games 2008. It was one of the featured events and it is no joke!
1.) Skill work
deadlifts, med ball cleans, press, push press, pusk jerk
2.) Strict Press (max reps 1min)
3.) W.O.D.
5 Deadlifts
15 Burpees
5 Rounds For Time!!

Carrie 37/ 205 lb 6:34
Kelly 33/ 275 lb 8:22
Andy 25/ 70lb bell 8:22
Holly 30/ 20 lb med ball 5:48 (3x)
Stephen 56/ 275 lb 3x (injury)


As we have done here several times..today we did a second WOD..yes..thats right a second WOD!
"Running Sellout Tabatawhata"
20 sec pull ups
800m run
20 sec push press
800m run
20 sec sit ups
800m run
20 sec squats
800m run

Once For Time

Carrie 63/29:13
Stephen 80/26:29
Kelly 52/29:39

Jan 10th "Slammin Glelen"

All I can say is, what a way to spend a Saturday monrning! We had a great turn out this morning. Welcome back Jimmy you put forth a great effort. Arron and Elan also a great effort...Way to go crew!
Cals 2x
Tabata Squats (OUCH!)
"Slammin Glelen"
400m Run
21 Slamball (g 10 b 12)
12 Clean & Jerk (g 65 b 95)
3 Rounds For Time
* Carrie 22/16:03
* Kelly 12/16:57
Andy / 17:27
Elaina 15/21:17
Jimmy 15/17:32
* Stephen 23/14:30
Aaron 9/25:16
Robert 15/15:29

Jan 9th "Swing Low"

Andy join TBC Crossfit today...Welcome Andy..we are glad to have you as a part of the TBC Crew! As noted below, Andy did a modified WOD for his first offical workout and his times are for that WOD. As for the rest of us it was swing low!

"Swing Low"

Cals 2x
1 mile Run for time
50 Double Unders (150 single)
10 KBS
40 Double Unders (120 single)
20 KBS
30 Double Unders (90 single)
30 KBS
20 Double Unders (60 single)
40 KBS
10 Double Unders (30 single)
50 KBS
Once For Time

*Michelle /16:00
Carrie 8:42/12:21
Kelly 8:44/12:30
*Stephen 8:40/13:53
1/2 Cindy
5 pull ups
10 push ups
15 squats
AMRAP 10 min
Andy 6 1/3

Jan 8th 2009 "CINDY"

Today we are doinfg a Crossfit "Named" WOD..CINDY. Mastering these three bodyweight exercises-squats,push-ups, and pull-ups-can help prepare the non-fit for full blown CrossFit, and make a great WOD for anyone!

1.) Cals 2x
2) Planks R,C,L- situps 3x no rest
3.) W.O.D
"CINDY"
5 pull-ups
10 push-ups
15 squats
AMRAP 20 min

*Carrie 21 2/3
*Kelly 14 1/3
Bonnie 16 1/3 (jumping pull-ups)
Franses 14 2/3 (jumping pull-ups)
*Stephen 23 2/3

MURPH Crossfit Vancouver

Jan 7th, 2009 "Counting the minutes..."

1.) Cals 2x
2.) Frog jumps / Walking lunges 3x
3.) 1 push up/ 1 box jump
2 push up/2 box jumps
3 push up/3 box jumps
every min on the min until work can not be completed in that time

Kelly 15
Carrie 15
Cindy 15 (small Box)
Rachel 17 (small box)

Jan 6, 2009 "Can you count to 10?"

1.) Cals 3x
2.) Medicine Ball Drills
3.) W.O.D
10,9,8,7,6,5,4,3,2,1
Box Jumps
OH KBS
ONCE FOR TIME

Carrie 11:03 45 lb KB
Kelly 12:40 70 lb KB
Stephen 9:18 70 lb KB
Darci 4:10 M
Bonnie 11:44 20lb KB

Jan 5th, 2009 "Fran"

Today we did a benchmark Crossfit staple WOD named "FRAN". Fran is relatively short in duration but she packs one hell-of-a-punch. Fran holds true to her name sake. Hurricane Fran was the strongest hurricane to make a direct hit on North Carolina since Hazel in 1954.The eye of Fran passed over Cape Fear, North Carolina at 8:30 p.m EDT on September 5th, 1996. "FRAN" the WOD is no differnt...fast...furious...UGLY!
Check below for todays furry....

1.) Cals 3x
2.) W.O.D
"FRAN"
21-15-9
Thrusters/Pull-Ups
M 95 lbs W 65 lbs

Carrie 4:52*
Stephen 3:54*
Kelly 8:36*
Tammy 9:23 M

Jan 3rd, 2009 "Seeing Double"

The crew at TBC Crossfit having some good clean fun! This workout as written appears deceptively easy....That is not the case once the timer starts! This is the first time I have done double unders and let me tell you in is no small task. They are exhausting! Check the pics below for todays double vision WOD.

1.) Calisthenics 2x
2.) Planks R,C,L sit-ups 30s each
2x no rest
3.)Partner PUSH-PULL
ring push-ups/ring rows
30s each of each then switch 4x
4.) WOD
15 Double Unders
75 Single Unders
50 Squats
25 Knees to Elbows
ONCE THROUGH FOR TIME

Carrie/Stephen 221
Kelly/Aaron 203

Carrie 15:17
Stephen 13:54
Aaron 16:43
Kelly 15:48

Jan 2nd..ROUND 2..Pull-up Maddness!

For the three HARDCORE CROSSFITTERS...Myself, Stephen, and Kelly..we came back to try out the new pull-up bars...

50 Wall Ball substitute
50 Pull-Ups
35 Wall Ball substitute
35 Pull-Ups
20 Wall Ball substitute
20 Pull-Ups

Once For Time

Carrie 17:48
Kelly 28:48
Stephen 20:33

Jan 2nd, 2009 "10 rounds of Hell"

Hey TBc Crossfit and to those who maybe looking but have not yet joined the TBC Crew...we have pull-up bars! Yes, functional, tall, long, and very cool..pull-up bars! Get ready for a week of WODS all about pull-ups.
Todays work below..
1.) calisthenics 2x
2.) L sit 30sec work 10 sec rest 3x
3.) WOD Push Press 30 sec
Burpee to Boxjump 30 sec
1 min REST
10 ROUNDS
PP Totals/BJ Burpee Totals
Kelly 147/58
Carrie 183/38
Stephen 244/62
Kimberly 125/45 (1/2 WOD)
Jeff 93/49 (1/2 WOD)

Jan 1, 2009 Happy New Year San Antonio!

Happy New year..Crossfit Style

1.) Calisthenics 2x
2.) WOD
10 Squat Cleans (Boys 135 lbs) (Girls..and Kelly 95 lbs)
50 Sit-ups
8 Squat Cleans
40 Sit-Ups
6 Squat Cleans
30 Sit-ups
4 Squats Cleans
20 Sit-ups
2 Squats Cleans
10 Sit-Ups
ONCE FOR TIME

Kelly 9:59
*Carrie 9:29
*Stephen 9:13
Mike 10:21