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 offer.   We seem to point out the classes and leave it at that but there are many people who need one on one attention and they shouldn’t be left out. Rates will vary based on your goals so spread the word.

I know I haven’t seen many athletes working on our pose method drill lately but today we’re putting them to use.

6 rounds of:

Run 400 meters
Rest 90 seconds

Post total time to comments not including 8th rest.

We’re so good at wallball shots we do them for warm up.

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 are looking for is not how much weight can you move but how much weight can be moved properly. The squat does seem to pose the most trouble for the most of our athletes. What we are about here at CrossFit Texarkana is finding our weak links and making them stronger to create better functionality.

Five rounds for time of:

12 Wallball shots, 20 pound ball

12 Toes-to-bar

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Last round of Tabata. Michael’s face says it all.

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 like we would all benefit from making it work.

We will work on some lifts and go over the mechanics for a few minutes and then:

Tabata:

Row

rest 1 min

 Pull up

rest 1 min

Push Up

rest 1 min

Sit up

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Something’s going right. More and more athletes are owning the muscle up.

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

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SOC-Nate-Hardy-th.jpg

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.

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 

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We are fired up about Saturdays! Keep coming, invite everyone you know.

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

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Justin gets a little motivation CrossFit Texarkana style.

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 more like 9:30. We will begin session at about 8:30. I really encourage everyone to make it.

We will have a Super Bowl party at the Byrd’s. Lot’s of CrossFit camaraderie and good times. More details on time and what to bring as the day approaches.

We have another opportunity to get Olympic great Kendrick Farris to visit the box and “school” us on some lifting. We are looking at the end of March. To lock it down we need to generate @ $2,000. That’s 10 athletes willing to do $200 each. It would be well worth it. Get in touch with me or Joey for some details.

For Time:

20 Squat Cleans 135 lbs.

20 Box Jumps 24″

20 Overhead walking lunges 45 lbs.

20 Box Jumps 24″

20 Squat Cleans 135 lbs.

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It’s catching on. Do the scorpion!