Monthly Archives: January 2012

Tuesday 1-31-12

Last day of January. A new month to set new goals. We have but a short time before summer madness is upon us. I want to officially announce that Daylon and I are taking on personal sessions (which will also make it official on the web page) for members and non-members. I have conversed with many people on the phone and via email lately that have brought it to my attention that we really need to expand what we Read More...

Monday 1-30-12

20 mins: Warm Up, Deadlift Strength Percentages and WOD Overview. 21-15-9: Clean, 40% of DL max Dips Post time to comments Ready for the next few days! I feel a nutrition/metabolic conditioning workshop coming on. Read More...

Saturday 1-28-12

Workshop from 8:30-9:30. Foundations Open Gym 9:30-10:30. Games-Style WODs Read More...

Friday 1-27-12

Saturday from 8:30-9:30 we will have another workshop for everyone that can make it. Foundations. WOD from 9:30 till finished 20 mins: Warm up, WOD overview and work on finding and recording a one rep squat max. If the squat for you is something that needs to be improved then we will do so during this time that some will find their max. A true squat max is one that actually constitutes a rep.  In fact, this applies to all of our lifts. What we Read More...

Thursday 1-26-12

All the strength training seems to be going good. I need help managing the time with it. Next pre-WOD strength day (Friday) I want to run the clock on the warm up and finding our max (squat). When we roll this into our week it will have to be more structured than it has been in some classes or we may have to abandon it in those classes. I'm sure we can make it work and I really feel Read More...

Wednesday 1-25-12

We will take 10-15 mins at the top of class to find our overhead press max and record it. "Nate" Complete as many rounds in twenty minutes as you can of: 2 Muscle-ups 4 Handstand Push-ups 8 2-Pood Kettlebell swings Post rounds to comments Chief Petty Officer Nate Hardy was killed Sunday February 4th 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. Read More...

Tuesday 1-24-12

It was good to see the weights getting "thrown around" Monday. I hope everyone had a good time and recorded their max. I will show everyone how to use the percentages of that max for strength training 3-4 times a week before the WOD and of course in the WOD we will begin prescribing percentages off of that max. Let's get strong Crossfit Texarkana! 3 Rounds for Time: 400 Meter Run 30 Box Jumps, 24" 30 Wall Ball Shots, 20 lb  Post time to Read More...

Monday 1-23-12

We will spend only 15 minutes at the top of class finding our deadlift max. Everyone needs to track this number, your future WOD loads will be determined by this number. We will find other maxes this week and keep those numbers as well. 10 Rounds for time: 135 lb. deadlift, 15 reps 15 push- ups Post time to comments Justin gets a little motivation CrossFit Texarkana style. Read More...

Saturday 1-21-12

Open Gym Seminar at 8:30 a.m. WOD at 9a.m. Read More...

Friday 1-20-11

I wanted to re-post this to catch anyone that may have missed it. I would like everyone making it Saturday to feel free to bring someone. This Saturday and the next few Saturdays in fact we will hold sessions before the WOD for any and all new athletes and anyone that wants to understand what we do and why do it or get educated on some lifts/exercises etc. The WOD is usually about 9. They may get pushed back just a few minutes to Read More...