Monthly Archives: November 2011

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.  "Grace" For time: 135/90 pound Clean and Jerk, 30 reps Post times to Read More...

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.  "White" 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 Post times to comments U.S. Army First Lieutenant Ashley Read More...

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 Read More...

Saturday 11-26-11

I survived black Friday!... but not "Murph" haha! Great effort on "Murph" everyone. We had some good times. "Open Gym" 9 a.m.  We will WOD around the weather but it looks like we're indoor bound. Nonetheless it will be a great one. All Crossfitters and guests welcome. Read More...

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. "Murph" 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 Read More...

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 Post times to comments  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.) Read More...

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 Post time to Read More...

Monday 11-21-11

Seven Rounds: 35 Double Unders 1 Snatch Make one snatch attempt per round. Post time and total weight snatched in all seven rounds. Daylon working with two of our newest CrossFitters, Nathan & David. Everyone look for Daylon's group to grow by leaps and bounds. Read More...

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. Read More...

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 Read More...