Monthly Archives: December 2011

Friday 12-30-11

I appreciate everyone's enthusiasm with all the new and crazy things I put you through. All the Gymnastics/Mobility stuff will pay off just keep it up. We will spend a few minutes in the warm up going over a new core killer and a new level of Handstand Push Up. 7 Rounds for time: 155 lb Power Cleans, 3 Reps 4 Handstand Push Ups Post time to comments When the clock stops all is well. Each of you should be proud of what you just accomplished Read More...

Thursday 12-29-11

  I know New Year's is here and many of you have already mentioned you're ready to get serious about setting some goals and, of course, getting your nutrition lined out. We will set up some seminars and open gym settings with learning groups over the next several weeks. Keep in mind the most effective way, hands down, to drop body fat percentages is to eat prescribed - meats, vegetables, nuts and seeds, some fruit, little starch and no Read More...

Wednesday 12-28-11

Kudos to Annette. She and Charlie were the only ones to follow through completely with the challenge, points and all. I got to tell you she kind of proved it's not about how much you eat as it is what you eat. Her points were really low because she stuck with prescribed nutrition entirely and didn't get all the extra points for zoning and such. She dropped 9% in the 9 weeks!! That's good. Everybody should give her a Read More...

Tuesday 12-27-11

Back on track through Friday. We will post hours for Saturday and Monday if we have any but we will schedule the same holiday hours for New Year's as we did CHRISTmas - closed Saturday and Monday. 20 Minute AMRAP: Run 400 meters 10 Burpee box jumps, 24" box 95 pound Sumo-deadlift high-pull, 10 reps 95 pound Thruster, 10 reps Post rounds to comments This picture demonstrates to me some serious CrossFit - mobility, strength and balance. Read More...

Monday 12-26-11

For all you who want to meet for some CrossFit today, we will open the box at 9:30 a.m. This will be an Open Gym setting. Joe will come up with a WOD for those who don't already have something they want to work on. Regular hours will resume tomorrow 12-27-11 until this coming New Year weekend. Read More...

Friday 12-23-11

Great turnout for the CHRISTmas WOD! It was a tough one but it looked like everyone enjoyed themselves.Today and Saturday we will have an open gym setting. Mobility, make up a missed WOD, skills and drills or even pick our brain for a WOD. Saturday Joe will be there at regular Saturday hours (9 - 10 or so). So if you're in town and free, come on.  Everybody enjoy these last few days of  "free for all". The first is coming and Read More...

Thursday 12-22-12

We wanted to have a good time with a WOD for CHRISTmas. Friday was going to be the day but then the question came up what if many athletes are out Friday for CHRISTmas, so here goes. This one will be completed in a fashion that coordinates with the song "12 Days of CHRISTmas". "12 Days of CHRISTmas" 1 muscle up 2 hspu 3 ghd sit ups   4 turkish get-ups 1.5/1 pood 5 kettlebell swings 1.5/1 pood 6 pull ups 7 squats 8 push presses 95/65 9 sumo dl Read More...

Wednesday 12-21-11

Warm Up: Pose Method drills Complete as many rounds as possible in 15 minutes of: 15 foot Rope climb, 2 ascents 20 Wall ball shots, 20 pound ball Run 200 meters Post rounds completed to comments. Charlie we've been blessed to have you as a part of our community. Thank you for all your hard work. Show Lubbock what's up and keep in touch! Read More...

Tuesday 12-20-11

Warm Up - 2x: down mat and back with butt-kickers and 10 moderately heavy kettlebell swings. Find corners and get hips open and thoracic oscillations with the peanut. This one has two new exercises in it. We will cover these at the beginning of class. 5 Rounds for Time: 5 Ring Extensions (left + right = 1) 10 Abmat Sit Ups 50 Double Unders 10 Sots Presses 45/30 lbs Post times to comments Great visual for the sots presses. Read More...

Monday 12-19-11

For Time: 225 pound Deadlift, 21 reps Handstand walk 21 meters 225 pound Deadlift, 15 reps Handstand walk 15 meters 225 pound Deadlift, 9 reps Handstand walk 9 meters Post time to comments We have several ways to modify the handstand walks. Women's RX weight for this one will be 155. Give her a neutral neck and this is picture perfect! Read More...