Wednesday 11-30-11

This is a benchmark WOD. It’s much shorter in time than what we’ve been doing but nonetheless bring your A-game. We will take a few minutes at the top of class and make sure everyone is comfortable with the lift. Make sure this one makes it in the PR book. If you do not have a page in the PR book, let’s get one, just bring it to my attention. 


For time:
135/90 pound Clean and Jerk, 30 reps

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Theresa “the graceful flamingo” (everyone that saw the pre-step dance gets it lol!) illustrating how to do an overhead walking lunge.

Tuesday 11-29-11

We will do a serious WOD overview at the top of class for this one. Weather could be a determining factor on the run and to do this one RX will be beyond some of our abilities. No worries though, it will be all good. Remember that’s what we do; strengthen our weaknesses. 


Five rounds for time of:
15′ Rope climb, 3 ascents
10 Toes to bar
21 Walking lunge steps with 45lb plate held overhead
Run 400 meters

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U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.

Monday 11-28-11

I wanted to bring up the importance of not only the warm up and mobility before the WOD (which most everyone has been good at lately) but also understanding the exercise options for the WOD. Even though many of us are good at CrossFit and we don’t like the thought of not doing the WOD as prescribed there will be times for all of us when a weakness surfaces. This doesn’t mean you’re weak, only that there is always room for improvement. Accept it, get over it, improve it and get on with it. If CrossFit were easy it too, like most everything else out there, wouldn’t be so effective. We must always take a few minutes at the top of each class to prepare for what’s in store. If you understand the exercises and are completely capable of them then please extend to those who don’t or can’t the courtesy of a few uninterrupted minutes to find their modification.

Three rounds for time of:

30 Wallball shots, 20/14 pound ball (10.5/9.5 foot target)
75/50 pound Squat snatches, 30 reps (movement initiates with barbell below the knees)

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Learning a new lift and setting a new PR puts a smile Annette’s face. Way to go!

Friday 11-25-11

Hope everyone had a great Thanksgiving! I ate way too much and I know if you all ate anything like me, portion control and balance went right out the window. I’ve got just the WOD to work off all those built up calories from Wednesday night and “Turkey Day”. 

One WOD today at 10 a.m.


In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was originally named “Body Armor”. Now it is referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

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Wednesday 11-23-11

For Time:

Row 300 meters
135 pound Push press, 20 reps
Row 300 meters
135 pound Push press, 15 reps
Row 300 meters
135 pound Push press, 10 reps
Row 300 meters
135 pound Push press, 5 reps

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I have to mention Justin’s determination. He doesn’t know the word quit. When he falls off the horse he gets right back on again (pun intended lol!). Keep on keeping on!

Reminder: Regular hours today and one WOD on Friday (10 a.m.) and Saturday regular time (9 a.m.)

Tuesday 11-22-11

I wanted to remind everyone that can make it, Zapata’s Wednesday @ 6:30 for a CrossFit Thanksgiving diner and hang out. Give me an idea of who can make it. Just let me know at the box. We want to get a section reserved if need be.

We will make modifications for this one. For the GHD sit ups and the muscle-ups.

For time:

25 GHD sit-ups
1 Muscle-up
20 GHD sit-ups
2 Muscle-ups
15 GHD sit-ups
3 Muscle-ups
10 GHD sit-ups
4 Muscle-ups
5 GHD sit-ups
5 Muscle-up

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Everyone that has made it to the back of the box has discovered that Brandon is hella good at more than just CrossFit and moving a ridiculous amount of weight. Our new bathroom looks great and it isn’t even completely done yet. Give him a pat on the back and a thank you, he deserves it!

Saturday 11-19-11

Open Gym 

9 a.m. til our team WODs are over

Wednesday we are getting together for a CrossFit Texarkana Thanksgiving get together. Everyone that is available can meet us a Zapata’s after the 5:30 p.m. WOD (@ 6:30). 
Next weeks’s hours will only change for Thursday & Friday. We will, of course, be closed Thanksgiving Day and only make one WOD available for Friday at 10 a.m.

Friday 11-18-11

It’s great to see a good turn out for mobility days. It always works out that some of our athletes learn something new. I had time to work with several today on many things and I know I will see improvement in their WODs as a result. Kudos to you that showed up!

My focus as the trainer/coach is to make sure that everyone is performing the exercises correctly. I’m sure some wonder why I “harp” on full range of motion, good set up and proper body mechanics, but there are also those that “get it”. I got a great question from one of the ones that gets it. The question went something like “I know everything we do is supposed to mimic natural movement, but where does the overhead squat come in?” An overhead squat done properly is the ultimate functional movement. It takes mobility, flexibility, core strength and stability, balance, and the strength to control external objects to the highest level. No other single exercise we do will generate as much total body strength. This total body strength and mobility translates into better movement. However, this one single exercise also exposes more strength and mobility weaknesses than any other exercise we do. You could look at the overhead squat as a test of your fitness as we view it. So to answer the question, of course we don’t usually on any given day just bust out in an overhead squat outside of the box but the ability to overhead squat eases the moves that we do use on any given day. On that note, those of you that don’t “get it” and continue to disregard the necessity of full range of motion will never be able to advance to a proper overhead squat and thus never pass a true fitness test as we view it. It’s okay, and even preferred, to scale and modify to your abilities and actually increase your work capacity gradually and properly rather than to use diminished movement and never truly advance. I want to see you still making improvements a year from now but that starts with making improvements now and improvement is not always more weight and new exercises in your arsenal. If you’re not ready for them it could mean a step back. Be smart and succeed.

5 Rounds for Time:

40 m overhead walk – weight to be determined at WOD time

30 wallball shots 20/14 lb med ball 

40 m farmers walk – weight to be determined at WOD time

40 meters will be starting at one end of the box and walking to the other end. 

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