"Is there a Doctor in the House?"

1.) Calisthenics 2x
2.) 1 mile run for Time
3.) WOD
30-25-20-15-10-5 Box Jumps
5-10-15-20-25-30 KBS
One Round For Time
Mile Time/WOD Time
Kelly 9:11/12:46 70lb KB
Carrie 8:47/10:28 35lb KB
Stephen 7:54/6:59 70lb KB
Mike 8:44/15:55 45lb KB
Francsis 8:44/10:43 25lb KB
Sean /10:38 20lb KB

Dec 9th, 2008 "Pain Storm"

1.) Calisthenics 2x
2.) WOD
200m Run
50KBS
50 KSDHP
50 Squats
Run 200m
40 Push Press
40 Push ups
40 DB Squats
Run 200m 3
0 Burpees (OMG!)
30 Hollow Rocks
30 Sit ups
Run 200m
20 Box Jumps
20 Push up 20
Squats Run 200m
One Round For Time!!
Michelle 33:48
Kelly 45:40
Stephen 25:35

Dec 8th, 2008 "Manic Monday"

1.) Calisthenics

2.) MAX Push-Ups 2 min
MAX Sit-Ups 2 min
3.)WOD
7 Thrusters
14 SDHP
21 Slamballs
AMRAP 20 Min

Push/Sit WOD
Kelly 61/67 4 1/3
Bonnie 42/53 5 1/3
Carrie 58/67 7 1/3
Stephen 100/76 6

This Blows! Dec 6th 2008

50 Back extensions
50 Sit-ups
40 Slam Ball
40 Box Jumps
30 KBS
30 Push Press
20 Walking Lunges w/weight
20 OHS
10 Thrusters...HEAVY
10 Burpees

Shannon 11:21
Carrie 12:08
Stephen 12:31
Robert 13:45

What The HELL?

KBS Burpees
20-1
19-2
18-3
17-4
16-5
15-6
14-7
13-8
12-9
11-10
10-11
9-12
8-13
7-14
6-15
5-16
4-17
3-18
2-19
1-20
Michelle 41:38
Stephen 32:37

Tabata Something Else Dec 2, 2008

Tabata Push press
Tabata Push Ups
Tabata Sit Ups
Tabata Squats

No rest Between exercises!

Shannon
Bonnie
Tammy
Cindy
Rachel
Stephen

2 Days with Coach Rippetoe

November 29th and 30th Stephen and I attended a Basic Barbell Crossfit certification held at Crossfit, The Woodlands. It was two days of lecture and hands on training of the squat, bench press, and the power clean. The information was first class covering barbells and the primary reasons for their use. We learned alot and will bring that knowledge back to our clients at TBC CrossFit. Thanks Coach Rippetoe and Scott at the Woodlands CrossFit!