Florida!!!

Friday, April 24th

"Honeymoon Vacation"

I want to encourage all of you to come to Crossfit in our absence. Stephen has prepared some kick butt WODS and Patti is going to coach. We will be running the 7am and 4pm class as normal. We will also be running the 9am and 10am classes on Saturday. So, just because we are away does not mean YOU can just PLAY!!! Come to Crossfit and make us PROUD!

We will be posting from a Crossfit location in Florida so stay tuned for a Honeymoon Crossfit style!!!!

Thursday, April 23rd

1. Cals 2x

2. "Filthy Fifty"

50 Box Jumps
50 jumping pull ups
50 KBS
50 walking lunges
50 K2E
50 Push press
50 back ext.
50 wall ball
50 burpee
50 DBL under
Once For Time

Niki 23:05
Rory 11:56 1/2
Stephen 29:25
John 33:53

Wednesday, April 22nd

1. cals 2x

2. wall sits
jumping jacks
30 sec work/30 sec rest
4 X
3. skill work OH squat

4. "Over your head"
15 OH Squats
5X
For Time

Rory 21:27
Niki 29:47
Holly 28:03
Greg 16:27 (visitor from out of town)
Tammy 19:21
Denese 21:59
John
Aubry 22:29

April 22nd

Tuesday, Aprtil 21st

1. Cals 2X
Jumping jacks
Shuffle splits
burpees
pogo jumps
samson stretch

2. Frog Jumps
lunges
25 ft 4X

3. "Angie" "1/2 Angie"
100 pull ups 50 pull ups
100 push ups 50 push ups
100 sit ups 50 sit ups
100 squats 50 squats

once for time

Niki 5:35 1/4 angie
Rory 17:03
Holly 16:52
Denese 15:37

Holly's Birthday....Happy Burpee "50" plus 1 to grow on!

April 21st

Monday, April 20th

Today was alot of fun and a first for several TBC Crossfit clients...Denese, Rory, and Tammy! Today's WOD was a 5K run. Bob and Stephen were out of the gate like race horses. They finished first but we all finished strong....

Click pic below to see some finishes!

"WOD"
5 K

April Fun Run

Monday, April 13th

I have been on hiatus and I appoligize for neglecting the blog for those of you who like the WOD's posted. I am back on track and will do my best to keep the site current. I was talking with a client today about this diet and that diet. She seemed very confused and was getting advice from many sources. The bottom line is any type of caloric restrict will yeild results. Some approaches are better than others but forming a PLAN and being consistant with said PLAN is the key. It is so easy today to obtain diet advice. It is as easy as logging o9n to check your email and magically you are inidated with diet ads and supplements that promise quicjk results with little to no WORK. Some even promise weight loss while you sleep! Ha! Anyway, my point being, form a plan...with some common sence..and follow the PLAN! CONSISTANCY OVER TIME AND HARD WORK! That is the magic answer!


1. 400 m run

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

3. "Magic weight loss.."

box jumps
SDHP
wall ball
thrusters
sit ups
1 min work per exercise
running clock
continous rep count
1 min rest/ 5 rounds

Mike 235
Rory 380
Denese 473
Tammy 426


Click below for today's magic weightloss plan....

April 14th

April 4th "Saturday"

April

April 3rd

April 3rd

April 2nd "Dirty Thirty"

1. cals 2x

2. planks
r,c,l, sit ups
30 sec work, 30 sec rest
4 x

3. "Dirty Thirty"
30 squats
30 box jumps
30 sit ups
30 KBS
30 burpees
30 pull ups
30 wall ball

once through for time

Natalie 12:18
Mariabel 12:30
Lisa 11:11
Denese 11:00
Carrie 10:37
Mike 13:42
Stephen 8:36

Click below to view todays torture....

april 2nd

April 1st "April Fool's"

1. cals 2x

2. mountain climbers
flutter kicks
30 sec intervals
5 x no rest between

3. "April Fool's"
14-10-6
KBS
DB Thrusters
Pull ups
Once through for time

Natalie 4:34
Mariabel 4:20
Denese 3:39
Carrie 3:29
Patti 3:21
Stephen 4:04

Click pic below to view all pics....

April 1st, April Fools

March 31st "Spring Fling"

1. cals 2x

2.tabata push ups

3. "Spring Fling"
400 m run
20 OH walking lunges(10 each side)
25 tire jumps
4 x for time

Jessica 12/16:15
Dru 6/17:32
Carrie 9/18:38
Stephen 17/17:42
Allen 8/28:51
Cindy /22:52
Rachel /21:24
Tammy 8/24:03

Click pic below to veiw todays outdoor adventures...

march31 st

Saturday, March 28th

1. cals 2x

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

3. "Oh my aching legs.."

35 squats
35 knees to elbows
35 squats
35 situps
35 lunges
35 squats
3 X for time

Rachel
Saundra

Click on the pic below to see the ladies in action! Also, we had a special guest today..Mikey. Mikey is 6 yrs old and is the son of Stephen's client, Blanca. Mikey is an inspiration and proof that there is hope for the future. He embraced the Cindy style WOD that Stephen created for him. This kid loves pullups!!

March 28th

March 26th "Short and sweet"

1. Cals 2X

2. skill work
push jerk

3. "Short and sweet"

5 push jerk (heavy)
10 burpees

5 X for time

Carrie 6:29
Denese
Patti
Stephen 6:16

March 26th

March 25th "Couplet Count Down"

1. Cals 2X

2. Frog Jumps
Walking Lunges
25 ft each
3 X

3. Mile run for time

4. "Couplet Count Down"

Strict Press
Jumping Squats
10,9,8,7,6,5,4,3,2,1
Once Through For Time

Evelyn 9:57, 2:49
Denese 13:58, 3:42

March 24th Double's

1. cals
2X

2. russian twists w/med ball
30 sec work/30 sec rest
5 X

3. "Looking Back"
21 back/hip extensions
14 push ups
7 pull up
7 X For Time

Carrie
Denese
Stephen
Patti
Tammy

Click the pic below for todays WOD

March 23rd Looking Back

Saturday, March 21st

Robb Wolf Nutrition Certification
Austin, Tx CrossFit Central

Thursday, March 19th

1. cals 2x

2. skill work double unders

3. "Double Dutch"
20 push jerks
40 DBL unders
20 SDHP
5 X For Time

Mike 24:24 S
Bobby V 24:50 S
Elaina 21:35 S/DBL
Denese 18:38
Patti 12:41
Tammy 15:24 S (Mastered the DBL Under today!)

Click pic below to view today's work....

Misc March1

March 18th "The Count Down"

1. cals 2x

2. planks
r,c,l, russian leg raise
3 x 30 sec intervals

3. "The Count Down"
10,9,8,7,6,5,4,3,2,1
thrusters,burpees,knees to elbows
once through for time

Carrie
Denese

March 18th 2

Tuesday March 17th "Happy Murph"

1. cals 2x

2.

3. "Murph"

1 mile run
100 pull ups
200 push ups
300 squats
1 mile run

Modified 1/2 Murph

1/2 mile run
50 pull ups
100 push ups
150 squats
1/2 mile run

Monday, March 16th

Spring Break has come and gone and the summer is quickly approaching, are you where you want to be physically? It is so important ot take your health and fitness seriously. Time goes by so quickly and tomorrow never comes...so, if you are the person that always puts off till tomorrow the workout you should do today you will not reach your fitness goals whatever they maybe! Live for today and use your body as it was designed to be used...to do WORK! The WOD's are hard and it is easy to miss day....after day...after day until weeks, months, even years go by. Seize the day and the WOD! You only get one body and one lifetime...make the best of everything you have been given.


1. Cals 2x

2. PVC Work
5 pass throughs
10 OH Lunges
15 OHS
3 X

3. "Shakey Legs"
20 box jumps
15 OH Squats
3 X For Time

Elaina 5:33
Tammy 7:20

Click the pic below to see who seized the day!

Monday March 16th

March 14th "Billy.....are you ok?"

1. cals 2x

2. frog jumps 25 ft
walking lunges 25ft
3 X

3. "Billy...are you ok?"

3 Hang squat clean
6 push ups
9 squats
AMRAP 3 min
1 min rest
5 Rounds

Denese 3 1/3, 3, 4, 4, 4 2/3
Billy 3, 2 1/3, 2 1/3, 2, 2 1/3

March 14th

"Friday the 13th"

Here it is Friday and I was just looking at the blogspot realizing I have not posted since Monday. Where does the time go? I suppose I could blame the rainy, cold weather or say that I have been busy with a very important project....but...no. I have just been caught up in all the activity around TBC that I totally forgot about updating the blogspot! For those of you who endured Spring Break and overcame the cold to come out and do the WOD's this week I personally commend you for your perseverance and dedication! I will get the site up to date today...I promise!

MIsc march

March 9th "Manic Monday"

Summer is approaching quickly are you where you want to be when bathing suit weather rolls around? If so, keep up the hard work...if not...we can help. Stop in and check out what CrossFit has to offer. If you sign up now you might be ready for that itty, bitty, teeny, weeny, yellow polka dot bikini!

We offer unlimited classes as well as programs for two or three days a week. At TBC CrossFit we have a plan for every BODY and every BUDGET!

Click the pic below to view todays "Manic Monday!"

1. cals 2x
jumping jacks
ski jumpers
burpees
squats
sit ups

2. partner slam ball
4 30 sec work sets
4 rest sets alternating

3. "Manic Monday!"
400 m run
25 thrusters
15 pull ups
3 X For Time

March 9th

March 7th "Child's play"

March 7th Child's Play

March 6th "The great outdoors!"

Today we took the workout outside. It was a beautiful day and all the TBC Crossfitters put forth their best effort! Bob Schultz joined our team today and experienced his first Crossfit WOD. Bob has an extensive running background so he did very well for a newbee. This guy will be hard to beat on any WOD with a large amount of running! Great work Bob!

1. Cals 2x

2. Skill work Turkish getups

3. "The great Outdoors!"
400m run
50 squats
50 kettlebell swings
3 x for time

Becky 14:18
Rodney 17:00
Holly 18:26
Carrie 14:44
Bob 9:11 (modified 25 squats 25 KBS)
Amber 14:18
Tammy 15:05

March 6th The great outdoors!

March 5th "Hail to the lunge"

1. cals 2X

2. Planks
R,C.L, leg raises
4 x 30 sec intervals

3. "Hail to the lunge.."
100 ft lunges
21 pull ups
21 sit ups
100 ft lunges
18 pull ups
18 sit ups
100 ft lunges
15 pull ups
15 lunges
100 ft lunges
12 pull ups
12 sit ups
100 ft lunges
9 pull ups
9 sit ups
100 ft lunges
6 pull ups
6 sit ups

Once through for time

Michelle 13:04
Elaina 12:16
Rodney 19:16
Becky 13:04
Naomi 15:40
Tammy 12:43
Denese 18:31
Katy 13:46

Click below to see todays lungers in action!

March 5th

March 4th "Breath in...breath out.."

We tried a new 400m route today instead of running circles around the building. Everyone seemed to like it much better, so this will be our new 400m course. I want to commend Mike...you did a great job Magic Man! Keep pushing! Good Times!

1. Cals 2x

2. PVC work
pass throughs
OH lunges
oh squats

3. "Breath in ...breath out.."

400m run
21 push press
400m run
18 push press
400m run
15 push press
400m run
12 push press
Once For Time (perscribed weight 115 lbs)

Mike 13:56
Stephen 11:25 *
Rodney 15:26
Elaina 12:40

Click pic below to view todays heavy breathers....

March 3rd "Barbara"

1. cals 2x

2. "Barbara"
20 pull ups
30 push ups
40 sit ups
50 squats

5 rounds(each round is timed)
3 min rest between rounds
(This WOD had everyone crying!)
Best round Time
Evelyn 3:13
Stephen 2:51
Becky 3:14
Holly 4:21
Francses 4:43
Stacy 4:33
Diana 3:56
Neomi 3:57
Denese 4:10
Allen 4:03

Feb 3rd

March 2nd

1. CALS 2x

2. Planks
R,C,L,
4 X

3. Skill work (deadlifts, cleans, push jerk)

4. "W.O.D."
15 Deadlifts
12 power cleans
8 front squats
6 push jerks

5 X For Time

Evelyn 11:42
Rodney 17:04
Becky 8:11
Elaina 10:08
Tammy 14:32
Denese 16:13

Feb 2nd

Feb 28th "Walk in the park"

1. 1 mile run for time

2. cals
jumping jacks
shuffle splits
push ups
sit ups
samson stretch
3 X For time

3. "Walk in the Park"
10 ring dips
15 wall ball
20 DBL unders
5 X For time

Holly 12:07/11:58
Rachel 12:02/8:41
Stephen 7:40/8:01

Click pic below to view all pics!
Great work crew...way to push!

Feb 28th

Feb 27th "Change!"

Change is constant and it should always be for the better. That takes focus and a desire to get beyond your current state. Anybody that want to improve their current level of fitness can, it just takes heart!

Being Fit carries into other areas of your life. Awareness of yourself and elevation of your own potential comes from many different arenas. When I see someone who is striving for greater fitness, I know much more about their approach towards improvement in other areas. I also know that it will be more likely for them to excel greatly in those areas.

Developing A sense of Self Mastery truly must start with a foundation of your physical well being.

Today we did a Fight Gone Dab style WOD. Its is comprised of 5 exercises performed for 1 min each then a 1 min rest...3 rounds. One would not think 15 mins of work could be so hard!

1. Cals 3x

2. strict press 1 min max

3. "Change!"

push press
slamball
wall ball
dips
ring rows

one min of work...with a running clock
count reps for a total each round
followed on one min rest
repeted 3 X

Becky 44/371
Carrie 34/459
Denese 41/351

Feb 26th "Over your head..."

1. cals 3 x
sissor jacks
high knees
fast feet
squats
samson stretch

2. max rep jumping squats
1 min clock

3. "Over your head.."
10 OH Squats
10 Box Jumps
10 OHKBS
200m run
3 X for time

Evelyn 50/ 11:45
Becky 60/8:48 (Highest number of Jump Squats!)
Katie 42/10:22 (Best female time WOD done as perscribed!)
Patti 38/10:04
Tammy 42/9:26

Feb 26th

Feb 25th " Shakey Legs"

At first glance it looks like a rugged cannon ball spouting a handle. It is called a kettlbell. It is an unsuspecting tool that is toning and shaping many people's bodies in ways they didn't think possible.
Kettlebells are popping up in gyms around the globe and have gained recent fame on "E Entertainment" and Men's Health Magazine from athletes and celebrities sharing their training "secrets", known to the rest of us, as Kettlebell Training.
"I would say the biggest benefit of kettlebell training is that you gain strength without gaining weight. This type of training allows you to get the most potential at your current body weight. You get strong and hard and ketlebells give you a powerful punch." says Chris Hartwell, Kettlebell Coach.
Despite their recent fame, many people may not know that kettlebells have a lengthy history. As far as researchers can determine, kettlebells were first seen in a Russian dictionary in 1704. The Russian army readied its troops for battle using the kettlebell and strongmen and weightlifters in Tsarist Russia were called a "girevik" or "a kettlebell man".
It has been said that the simple kettlebell is so powerful a tool it has the ability to support all modalities of training. It can be used for sport specific training and will produce world class results. In 1983 Voropayev, a man who studied "kettlebell men", tested two groups of subjects in 4 exercises: pullups, a standing broad jump, a 100m sprint, and a 1k run. The control group trained using a program that emphasized the above exercises; the experimental group only trained with kettlebells. The result - the kettlebell group scored better in every one of the exercises.
Kettlebells are used by people of all ages and for many different reasons.This February Lance Armstrong was featured in Men's Health magazine using kettlebells as a part of his training. Some train with kettlebells to gain lean muscle, while others to slim down and lose body fat, and some use kettlebell to train for a a specific sport or goal. For example, kettlebell training can be used to train for a triathlon, marathon, decrease back pain, or to become faster and stronger in a particular sport
"I think Kettlebell Training is a great class to add to your regular fitness routine. If you're already in a boot camp or CrossFit class and are looking to take things up a notch you should look at adding a kettlebell class." Chris Hartwell.


1. Cals 3 X
sissor jacks
high knees
squats
sit ups
samson stretch
30 sec intervals

2. superman
leg raises
30 sec intervals
30 sec rest
4 X

3. Skill work Deadlifts

4. "Shakey Legs"
75 deadlifts
once for time

Stephen 225 lb 7:38
Holly 65 lb 6:02
Becky 65 lb 3:30
Denese 65 lb 9:09
Carrie 135 lb 6:32

Feb 25th

Feb 25th2

Feb 24 th "Helen"

1. cals 3x

2. planks
r,c,l, glute bridge
30 sec intervals
3 X

3. "Helen"
400 m run
12 pull ups
21 OHKBS
3 X For Time

Elaina 14:45
Evelyn 15:54
Diana 16:13
Denese 20:19
Neomi 19:15
Tammy 16:45
Frances 14:55

Click pic below to view all pics..

Feb 24th Helen

Feb 23rd "Renagade"

1. Cals X 3

2. TABATA sit- ups


3. "Renagade"

20 weighted lunges
15 thrusters
10 renagade rows (each arm)

5 X For time (M 3 x)

Holly 9/ 9:18 M Great effort Holly...keep coming back!
Becky 9/11:54
Tammy 10/10:05
Denese 8/6:40 M

click pic below to view all pics...

Feb 23rd

Feb 20th "Snatch"

Today was Becky's first offical WOD after completing her Elements class. Great job Becky! We are glad to have you as a part of the TBC CrossFit community! Keep up the good work!

1. cals 3x

2. frog jumps
crab walks
3 x

3. "Snatch"

10 Barbell Snatch
20 Burpees
3 X For Time

Evelyn 8:05
Becky 11:50
Tammy 7:31
Holly 7:10
Patti 5:35

Click pic below to veiw all pics....

Feb 19th " Lets Run!"

1. Cals 3x

2. partner slamball
30 sec work
pass to partner
3 x

3. "Let's Run!"
100 m run
50 push ups
50 dips
50 sit ups
200 m run
40 push ups
40 dips
40 sit ups
300 m run
30 push ups
30 dips
30 sit ups
400 m run
20 push ups
20 dips
20 sit ups

Once For Time
Elaina 19:47
Evelyn 24:15
Allen 35:12*
Diana 25:52
Neomi 28:25
Denese 29:42
Stephen 21:43*

Click pic below to veiw all pics

Feb 19th Let's Run!

Feb 18th "Count Down"

1. sissor jacks
ski jumpers
squats
push-ups
samson stretch
30 sec intervals
2 rounds

2. Planks
R,C,L situps, leg raises
30 sec intervals
3 rounds
3. "Count Down"
10,9,8,7,6...
barbell snatch
OH Squats
lunges
Once for time
Elaina 8:11

Modified WOD
Box Jumps
Knees to Elbows
30 sec work
1 min rest
7 rounds (count reps each round for total)
Mike 199
Bonnie 221
Holly 188
Evelyn 257
Denese 167
Michael 233
Click pic below to view all pics...

Feb 18th Count Down

Feb 17th "Filthy Fifty"

WE have our shirt desing finally and we will be taking pre-orders for the shirts in the office for the next week or so. Once we get a handle on who wants what we will place the order. So, before the WOD come in and order your shirt. If you wait until after you might forget....
We had a great effort today and Denise completed her first offical WOD..great work Denise. We will be following your progress. I feel you have the drive to accomplish great success.

1. sissior jacks
ski jumpers
mountain climbers
push-ups
30 sec int 3 X
2. "Filthy Fifty"
50 Jumps
50 pull-ups
50 KBS
50 K to E
50 walking lunges
50 push press
50 Back Ext
50 wall ball
50 burpees
50 DBL unders
(modified is 25 reps and 100 single jump rope)

Diana 13:39 M
Neomi 14:24 M
Stacy 11:50 M
Frances 12:20 M
Patti 10:55 M
Tammy 14:15 M
Denise 14:57 M
Robert 29:23 M(only the jump rope was modified)

Click pic below to view all pics...

Feb 17th Filthy Fifty

Feb 16th

World Class Fitness In 100 Words
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, clean & jerk, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.

"Fran's step-sister"

1. sissor jacks
shuffle splits
ski jumpers
pogo jumps
samson stretch

2. 2 min max
sit-ups
push-ups

3. "Fran's step sister"
21-15-9
Slamball
pull-ups
SDLHP
once for time

Bonnie 47/51/6:30
Mike 70/59/7:05
Elaina 59/56/5:27
Holly 20/33/7:04
Andy 46/63/7:05
Tammy 39/51/6:12
Robert 64/76/6:15
Click on pic below to view all pics....

Feb 16th Fran's step-sister

Feb 15th "Texas Mavericks"

1. sissor jacks
high knees
fast feet
burpees
windmill stretch
30 sec intervals 3x
2. Tabata squats

3. "Texas Mavericks"
10 tires Jumps
25 yrd sprint
10 burpees
25 yrd sprint
5 rounds for time

Chris 9/7:58
Jerry 16/6:19
Sal 11/6:34
Ivan 10/18:33
Click pic below to view all pics!

Feb 15th

Feb 14th "Cindy"

Happy Valentines Day..can you feel the love? We love Cindy!

1. sissor jacks
squats
flutter kicks
samson stretch
3 X for Time

2. PVC Work
10 pass throughs
10 alternating lunges
10 OHS

3. "Cindy"
5 pull ups
10 push ups
15 squats

AMRAP 20 min

Rachel 18 (Great Effort!)
Jimmy 12 1/3
Allen 11
Chris 11 2/3
Natalie 16
Jay 6 2/3
Click pic below to view all pics!

Fed 13th

Feb 12th "Lucky 7"

1. sissor jacks
squats
flutter kicks
samson stretch

2. L-Sit 10sec on 10 sec rest
5 rounds

3. "Lucky 7"

7 clean&jerk (each hand)
7 OHL (each hand)
7 pull ups
7 X For Time

Carrie 17:08
Stephen 16:16
Patti
Andy 14:43

Feb 11th "Kris Kross Applesauce"

1. Cals
jumping jacks
flutter kicks
squats
samson stretch
30 sec intervals 3 X

2. Tabata Push Press

3. "Kris Kross Applesauce"
Modified Perscribed
150 single/50 double unders
25 Extensions/50 Extensions
25 GHD Sit ups/50 GHD sit ups
3 X For Time

Elaina 11/25:01
Holly 10/23:28 M
Denise 7/ 20:35 M
Andy 8/29:27 M
Patti 10/24:14 M

click pic below to view all pics

Feb 11th

Feb 10th "Seeing Stars"

1. cals 3 X
jumping jacks
side to side
push ups
samson stretch

2. Skill Work

3. "Seeing Stars"
5 burpees
10 pull ups
15 box jumps
20 squats
5 X for time

Rodney 14:10 3x

Click pic below to view all pics!
Great effort Rodney!

Feb 10th

Feb 9th " Elaina loves to clean"

1. cals 3x

2. Cleans--Skill work

3. "Elaina loves to clean"

45 sit ups
30 hanging cleans
200m run
5 X for time

Rodney 37:14 45 lbs
Holly 33:12 15 lbs
Elaina 31:16 55 lbs
Mike (4 rounds)
Andy 28:47 65 lbs
Patti 26:15 15lbs
Will 10:55 M
Carrie 26:49 65lb
Stephen 25:21 95 lbs

Click pic below to veiw all pics!

Feb 9th

Jan 5th "100 Plus"

Just a friendly reminder that there will be no Saturday classes this weekend. Stephen and I are going to the CrossFit Affiliate gathering in Austin. We will be back to regularly scheduled classes Monday Feb 9th. Have a great weekend!

1. jumping jacks
mountain climbers
push ups
samason stretch

2. Bottom to Bottom
Tabata Squats

3. "100 Plus"
25 push ups
25 KBS
25 hollow rocks
25 Knees to Elbows
2 X For Time

Elaina 12/8:57
Rodney 7/10:38
Stephen /9:28

Feb 4th "No Name"

1. jumping jacks
high knees
tuck jumps
samaon stretch
3 X 30 sec intervals

2. 5 pass throughs
10 OH lunges
15 OH squats
3 X
3. "No Name"
21 Deadlifts
21 push press
run 400 m
15 deadlifts
15 push press
run 400m
9 deadslifts
9 push press
run 400m
Once For Time

Elaina 14:17
Bobby V 14:01
Holly 22:28
Rodney 21:28

Click pic below to view all pics!

Jan 4th

Just a RANT.....

Why CrossFit? What is CrossFit?

Contemporary fitness doctrine is unable to help us reach our innate athletic potential. It has isolated us in a single direction - slow and steady exercise is "safe" and everything else is dangerous, high carb & low fat is ideal, women will “bulk up” if they lift weights, and the list goes on and on and on and on....

We have also been isolated from each other as individuals. We go to the gym and we plug into our headphones with the TV in front of our treadmill, and right back into self-isolation. We really want group interaction, an opportunity to get to know others, and be part of a team again, but we don’t know how to get it! The conventional gym does not, and will not provide it. Visit your mega-fitness center and see what we mean.

One by one, we see people are waking up, canceling their globo gym memberships, and are coming over to CrossFit.

CrossFit is a back-to-basics strength and conditioning program. It combines constant variation, intensity, and functional movements in Workouts-of-the-Day (WOD's) to produce dramatic changes in strength, stamina, and body shape. We don’t use isolation machines and the most abundant and important strength and conditioning tool at our facility is open space. We employ dumbbells, kettlebells, barbells, olympic lifting, pull up bars, joint mobility,tumbling, sandbags, tires, and anything else that will increase strength and freedom in your everyday movements.

TBC CrossFit is a community. When you join TBC CrossFit, you are enrolling in a complete program with a community of like-minded individuals who will challenge you and support you in your growth. It is much more than just a workout!

Feb 3rd "Michael Phelps"

When we posted this WOD on the white board the response from the athletes was..."Are you HIGH?" So naturally, the WOD was named accordingly!Great job Michael! You make America proud! As for the clints at TBC they got smoked too!

1. jumping jacks
jumping squats
push ups
samson stretch
3 X 30 sec intervals

2. Planks
R-C-L leg raises, russian twists
3 X 30 sec intervals 30 sec rest

3. "Michael Phelps"

4 KB Thrusters
4 KBPP (push press)
4 KBS (over head)
4 KBGS (goblet squats)
4 KBSDHP (sumo deadlift high pull)
4 X For time
(2 min rest)
21-15-9
Slamball
Burpee to Box Jump
1 X For time

Andy 4:53/10:31
Greg 4:17/
Tammy 3:45/7:02
Katie 3:44/5:30
Patti 4:57/

Click pic below to view all pics!

Feb 3rd

Feb 2nd "Karen"

1. jumping jacks
high knees
jumping squats
samson stretch

3 X For Time

2. "Karen"
150 Wall Ball Shots

1 X For Time

Holly 10:47 4 lb
Eliana 8:26 8 lb
Andy 11:24 20 lb*
Robert 7:16 12 lb
Tammy 7:31 6 lb

Click pic below to view all pics!

Feb 2nd

Feb 1st "Kelly at CrossFit Central"

Stephen, Patti, and I traveled to Austin, Texas around 1pm today to get some schooling from the pros at Crossfit Central. We meet with Big Mike or Michael Gregory as you may know him to set some insight into their elements programs and learn more about the internal structure of CrossFit Central. After about an hour of talking Mike looked at Stephen and said, "So, you wanna work out?" The answer was yes and the WOD was Kelly!

400m run
30 box jumps
30 wall ball

5 X for time

Stephen 27:20 24in Box 20 lb ball
Carrie 30:27 20in Box 14 lb ball
Big Mike 29:58 24in Box 20 lb ball
Patti 15:58 10 in box 6 lb ball (3x)