July 21st, Tuesday

Be sure to watch KSAT12 tonight at 10pm for an interview with myself and a KSAT producer. It is a special on DR. Siegal's Cookie Diet.

July 21st, Tuesday

Friday, July 17th

We are meeting in the morning at 7am at the studio to go on our Saturday run! Anyone who would like to join us is welcome.

DAY 50 OF THE 100DAY BURPEE CHALLENGE....HALF WAY!

Friday, July 17th

Saturday, June 11th

DAY 44 OF THE 100 DAY BURPEE CHALLENGE



I am sorry for the interuption of Bloged WOD's the last few days but as many of you know, I found out I am pregnant! So, needless to say the last few days I have been distracted to say the least. I also confussed our vacation to South Carolina for the 18th of July when in fact it is this week..July 11th-July 15th. I know many of our regulars are out of town as well, but for those of you who are still here our Vacation Schedule is listed below:

SAT July 11th- 10am class
MON July 13th- 4pm class only
TUE July 14th- 4pm class only
WED July 15th- 4pm class only

THURSDAY July 16th Back to normal class schedules.


I have tried to contact as many of you as possible so if someone was missed I hope that this blog explains eveything! See you guys again Thursday the 16th....Keep doing those BURPEES!

July 7th, Tuesday

DAY 40 OF THE 100 DAY BURPEE CHALLENGE

1. cals 2x

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

3. "W.O.D."

20 jumping slamball
20 jumping pullups
20 weighted lunges
5X for time

June 7th & 8th

July 6th, Monday

DAY 39 OF THE 100 DAY BURPEE CHALLENGE!!!!

July 6th

July 3rd, FRIDAY "HAPPY 4th of JULY WEEKEND!"

DAY 36 OF THE 100 DAY BURPEE CHALLENGE!

July 3rd

July 2nd, Thursday

DAY 35 OF THE 100 DAY BURPEE CHALLENGE

1. cals 2x

2. planks 4 x

3. 200 m weighted run
30 pull ups
30 dips
30 SDLHP
3 X for time

June 2nd 1

July 1st, Wednseday

July 1st....I can hardly believe it! Where does the time go? This passing of time so quickly is an affirmation to me, as it should be to you, to make the most of every day and every opportunity to better yourself and to better those around you.

DAY 34 OF THE 100 DAY BURPEE CHALLENGE

Some of you are persevering through the sea of Burpees....To you guys, I say...ROCK ON!

1. cals 2 x

2. L-Sits
30 sec work
30 sec rest
4 X

3. "WOD"

50-40-30-20-10
OH Lunges
sit ups

June 2nd

June 30th, Tuesday

FYI
The 4th of July weekend is upon us and there will be temptations of food and drink all around. Just one day of wreckless abandon can ruin all the hard work you have done during the week. It is ok to treat yourself to something just do so with a specific trest in mind and watch the portion just like you would with anything else during non-holiday times!

There will be no CrossFit classes on Saturday the 4th of July in honor of our nations holiday! So come on Friday!

DAY 32 OF THE 100 DAY BURPEE CHALLENGE

1. cals 2x

2. WOD
800 m run
30 KBS
30 pull ups
5 rounds for time

(OUCH)

June 30th

June 29th, Monday

DAY 33 OF THE 100 DAY BURPEE CHALLENGE!

June 29, Monday

Holly, Marissa, and Isacc pushed hard this morning on a Monday! Good job guys!

June 27th, SATURDAY

1. cals 2x

2. tabata sit ups

3. "What a WOD"
12 KB push press right arm
12 single arm dead lifts
400m run
12 KB push press left are
12 single arm dead lifts
400m run

2 rounds for time

June 27th

June 26th, FRIDAY!

Tomorrow at 7am we are meeting at the studio for our Saturday morning run. Join us! You will be glad you did!

DAY 30 OF THE 100 DAY BURPEE CHALLENGE!

It has been pretty easy up till now..this is where the burpees start to take their toll. Hang in there...finish strong..don't give up!

1. Cals 2x

2. Skill work
Hang squat Clean

3. "TGIF"

7 hang squat cleans
14 box jumps
21 push ups

5 rounds for time

June 26th, Friday

June 25th, Thursday

DAY 29 OF THE 100 DAY BURPEE CHALLENGE

June25th, Thursday

June 24th, Wednesday

DAY 28 OF THE 100 DAY BURPEE CHALLENGE

June 24th, Wednesday

1. CALS 2 X

2. TABABTA DIPS

3. WOD
15 PUSH PRESS
15 BURPEES
5 ROUNDS FOR TIME

ps...these burpees do not count towards todays 28 burpees!!

We had 15 crossfitters today!! You guys ROCK!

June 23rd, Tuesday

DAY 27 OF THE 100 DAY BURPEE CHALLENGE

June 23rd, Tuesday

June 22nd, Monday

DAY 26 OF THE 100 DAY BURPEE CHALLENGE!



I hope you are staying up to date on your burpees...doubling up days at this point gets TOUGH!

I want to encourage all of you to post comments to one another on the blog under the comments section after each posting. It is a great way to encourage one another or give eachother a hard time!

June 22nd, Monday Grind

June17th, Wednesday

DAY 21 OF THE 100 DAY BURPEE CHALLENGE



1. CALS 2X

2. SKILL WORK DBL UNDERS

3. WOD

30 DBL UNDERS
20 KNEES TO ELBOWS
10 HSPU

5 ROUNDS FOR TIME

Marissa
Rory
Niki
Javier
John L
Tammy

June17th

June 16th, Tuesday

DAY 20 OF THE 100 DAY BURPEE CHALLENGE


I wanted to acknowledge Holly for her efforts today. Holly came to the 7am class and again to the 4pm class. I had to do a double take as I was confussed about what day it was as I was sure I had seen her already today. Also, she beat her times from the 7am WOD by quit a bit! You go girl! You are an inspiration.

1. cals 2x

2. 100 sit ups for time

3. WOD
15,13,11,9,7,5,3,1
SDHP
Box Jumps

June 16th

June 15th, Monday

DAY 19 OF THE 100 DAY BURPEE CHALLENGE!

June 15th

DAY 17 OF THE 100 DAY BURPEE CHALLENGE

1. cals 2 x

2. planks
r,c,l,situps
4x no rest

3. "Hell walk"
100 ft weighted lunges
20 box jumps
20 knees to elbows
100 ft weighted walking lunges
20 pull ups
20 burpees
100 ft weighted walking lunges
20 ring rows
20 push ups

2 X for time

Niki
Stephen
Carrie
Kelly
John L
Adam

June 13th

June 12th, FRIDAY "TGIF"

We are meeting at the studio at 7am for our Saturday morning run at Salado Creek Greenbelt. It is a fun group run and I encourage you to get out of bed and embrace the morning by challenging your self to do something physical!
DAY 15 OF THE 100 DAY BURPEE CHALLENGE
Denese...Tammy..no slacking!

1. cals 2x

2. skill work
push jerk

3. "TGIF"
5 push jerks
10 push ups
20 squats

5 X for time

June 12th

June 11th, Thursday

DAY 15 OF THE 100 DAY BURPEE CHALLENGE

Todays WOD was taken directly from CrossFit Main site (www.crossfit.com). The perscribed weight was 115 lbs. Kelly and Stephen were the only two athletes that did the work as perscribed. Javier learned to clean today for the first time as did LJ. Great work guys!

1. cals 2x

2. skill work
hang clean

3. 21 hang cleans
12 ring dips
21 sit ups
20 min AMRAP


Rory 7
Niki 8
Stephen 6*
Kelly 4*
Javier 5
LJ 6
Carrie 7
Angel 7
Tammy 8

June 11th

Wednesday, June 10th "Neck Killer"

DAY 14 OF THE 100 DAY BURPEE CHALLENGE!!!

1. CALS 2X

2. RING ROWS
30 SEC WORK
30 SEC REST
5X
3. "Neck Killer"
20 pull ups
20 push press
20 sit ups
20 OH Lunges
5 X For Time

Holly 18:20
Denese 13:36
Rory 17:50
Niki 18:44
Marissa 17:20
John L. 17:58
LJ 17:39
Javier 18:12
Tammy 14:48
Evelyn 15:02

June 10th

1. cals 2x

2. skill work
dead lift

3. 21 deadlifts
21 ring dips
400m run
15 deadlifts
15 ring dips
400m run
9 deadlifts
9 ring dips
400m run
once for time

Rory 12:08
Holly13:45
Niki 12:08
Carrie 10:47
Stephen 11:34
Kelly 12:59
Javier 15:00
LJ 13:54

June 9th

Monday, June 8th " Double your pleasure"

Sorry this post is a day behind but Monday hit us hard and it was an exceptionally long day. Anyway..better late than never!!



The workout today included a wonderful thing called the double under utilizing a jump rope. The video above is the best description on the web for doing a double under. This guy is amazing! Stephen...you better get to practicing!!!

1. cals 2x

2. skill work
thrusters
double unders

3. 21 thrusters (95 lbs)
21 DBL unders
5 X for time

Kelly 22:28*
Stephen 11:49*
Evelyn 26:54* you are the MAN!
Marissa 14:09
Holly 14:08
Niki 15:47
Rory 11:11
John L. 14:52
Aubrey 19:27
Tammy 19:42* Evelyn look out!!
LJ 22:52
Javier 30:19

Sunday, June 7th

DAY 11 OF THE BURPEE CHALLENGE!!!

June 6th, Saturday "A whole lota Tabata"

The run went great this morning. The weather was perfect. The humidity was low and the air was nice and cool. Mike Kwan, Cindy Tate, Stephen, Rory Seifer, and myself meet at 7am and hit the Salado Creek green belt. Stephen and Mike ran 6.4 miles. Rory ran 5 miles and Cindy and I ran 6.2 miles. I want to encourage all of you to take advantage of ther group setting on Saturday mornings and join us for our run next Saturday. We will meet at the studio and go over the route.

Day 10 of the BURPEE CHALLENGE!

1. cals 2x

2. frog jumps
duck walks
20 ft each
3 X

3. "Whole lota Tabata"
squats
push ups
sit ups
push press

June 5th, Friday "You Jerk"

We will be running tomorrow at 7am. We will be meeting at the studio then heading down Heubner just a bit to the greenbelt. It is a perfect 5K. So, you can run it once....or twice if you like!

DAY 9 OF THE 100 DAY BURPEE CHALLENGE!!!

1. cals 2x

2. skill work
split jerk

3. 15 split jerks
21 pull ups
5X for Time

Rory 15:18 30lbs
Denese 15:06 30 lbs
Stephen 16:23 80 lbs
Issac 12:31 20 lbs
LJ 25:05 30 lbs

June 5th

June 4th, Thursday "OUCH!"

1. cals 2x

2. planks
r,c,l, leg hold
30 sec intervals
4 X no rest
3. "Ouch"

400m run
10 sit ups 1 thruster
10 sit ups 2 thrusters
10 sit ups 3 thrusters
10 sit ups 4 thrusters
400m run
10 sit ups 5 thrusters
10 sit ups 6 thrusters
10 sit ups 7 thrusters
400m run
10 sit ups 8 thrusters
10 sit ups 9 thrusters
10 sit ups 10 thrusters
run 400 m

once through for time

Holly 24:17 30 lbs
Rory 19:57 40 lbs
Allen 21:21 70 lbs
Stephen 14:57 95 lbs
Carrie 17:03 65 lbs
Kelly 19:29 95 lbs
LJ 16:14 30 lbs
Evelyn 18:47 40 lbs
Angel 20:05 24 lbs
Shiney Shoes(ISSAC) 20:06 20lbs

June 4th

June 3rd, Wednesday "Sweat and Tears"

Today's WOD includes an exercise many of us have executed many times during Crossfit workouts. Below are the elements of a wall ball shot and some information about it's functionality and purpose. Dynamax sells the balls on their website in various increiments and they can be purchased realitivly enexpensivly and they make a great addition to any home gym set up. They can be used virtually anywhere and take up very little space.


Here are technique fundamentals:
*Each rep begins with a rock bottom squat, with feet flat on the floor
*Keep the elbows down and in
*Keep the ball low to the chest
*Don’t let the ball obstruct view of target
*Launch with little finger roll and push
*Make ascending and descending movements the same
*Minimize breathing and ball contact noise
*Breath deeply and attempt to synchronize breathing to shot rate
*The wall-ball drill comprises two highly functional classical weightlifting movements (the front squat and the push-press) brought together at light loads and extended duration to create a super-potent metabolic conditioning tool with an enormous potential for increasing athletic performance.

1. cals 2x

2. 20 Burpee broad jumps

3. "Sweat and Tears"

100m Farmers walk
50 wall ball shots
50 slam ball
100m farmers walk
50 ring rows
50 push ups
100m farmers walk

Once for Time


Evelyn 13:26
Holly 13:31
Rory 14:31
Carrie 13:50
Kelly 14:17
John C 20:19
Denese 20:02
Tammy 15:35
Marissa 17:11
Stephen 11:47

June 3rd 2009

Tuesday, June 2nd "Triplets"

Today is day 6 of the Burpee Challenge! Don't forget to do those burpees!

1. cals 2x

2.tabata sit ups

3. "Triplets"

do each set of triplets twice

400m run
20 handstand push ups
20 pull ups

20 med ball cleans
20 thrusters
200m run

For Time

Holly 10/ 23:33
Rory 10/20:54
K Bomb 13/28:02
John L. 8/20:18
John C. 8/23:37
Denese 13/22:29 (Damn Girl!)
Tammy 13/ 17:30
Jordan 11/17:27

I want to encourage all of you to work on your form. It is critical especially when you are doing exercies at an accelerated rate. If your form is not good...slow down and work on it. It is more important to dothe exercises correctly then to get a lower time!

June 2nd

Monday, June 1st

Another month has come and gone if you are waiting for the right timew to get in the best shape of your life, the time is NOW! TBC Crossfit provides cutting edge athletic programming that will change your body and your life. Come in today and schedule your Elements classes so you can start your journey!

Day 5 of the Burpee Challenge

1. cals 2x

2. PVC work
5 pass throughs
10 OH lunges
15 OHS
4 rounds

3. "Over your head!"

15 OHS
30 box jumps
3 rounds for time

Evelyn
Rory
Niki
Carrie
Stephen
Kelly
Ammie
Ripsmie
Marissa

June 1st

Sunday, May 31st

Today is day 4 of the 100 day burpee challenge. Have some fun today..you deserve it!Do your 4 burpees and then relax a bit. We are spending the day at Medina lake with friends. Stephen is going to attempt to ski. We will let you know how it goes. See ya Monday....bright and early!

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