FUN damentals...

Warm up with...
50 Double unders or 200 meter farmer carry....
Then..

25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
35 Squats
35 Push-ups
35 Pull-ups
35 Sit-ups
45 Squats
45 Push-ups
45 Pull-ups
45 Sit-ups
 
*If needed, sub in ring rows or jumping pull ups for standard pull ups

Shout out to Mark Rabago and Juan for coming out today and busting this one out!!!!

GREAT JOB TODAY GUYS!!!

The "Wolfpack" is back!!!

Can't go out cause I have to clean :P...

Today
3 Rounds of...
400 meter row/run
10 Kettle bell clean then press 
(10 on each arm and dumbbells can be subbed for kettle bells)

Thursdays throwdown!

@ Eisenhower Park

Three rounds for time:
Run 400 meters
21 KB swings
12 Pull-ups

Aubre 17 min 54 sec
Matt 24 min 50 sec
Awesome day!

He's.... the fastest kid alive!!!

Today....for time
Run/Row 5k

Post times :)

BALLZ TO THE WALL!!!

Oooh yeah!
50 Wall balls
40 V-ups
30 Burpees
20 Double unders or 60 single skips with a jumprope!

 Aubre 12 min 56sec

On your mark....@ the park!

WOD
4 Rounds for time of...
400 meter run
15 thrusters
12 Pushups
10 Box jumps

Aubre 3 Rnds @:32min 52sec
Matt 3 Rnds @ :42min 11sec



See more pics HERE

Heading to the park!

This Saturday we will be heading to Eisenhower Park on NW Military hwy near Camp Bullis.  If interested email us.  Look forward to seeing you there.  We will begin @ 330pm :)

PALEO....It's whats for dinner!!!!!!!!!!

Looking to see how to get started in eating well.  Here's the blueprint to get you started.  Shop on the perimeter of the grocery store.  Stay away from preserved foods as they are high in sodium and stuff you cant pronounce.  The label should just say what it is...example...almond butter should say Ingredients.."almonds"

1. Base the majority of your diet on garden vegetabls especially greens
2. Eat lean meats
3. Some nuts and seeds
4. Take in very little starch,
5. NO SUGAR.

Best way to determine if the food is paleo or not....if the caveman didn't have the ingredients available to him, you don't eat it. 

This is a hard transition so don't go cold turkey start with lunch or dinner.  Slowly transition, it's not easy but after a week you will see and feel the benefits. 

For further reading google "paleo diet"

It's only 20 seconds ....you can do it!!!!!!!!!

Todays WOD taken from Crossfit.com  main site
"Tabata This!"

Tabata Row or jump rope

Rest 1 minute

Tabata Squat

Rest 1 minute

Tabata Pull-up

Rest 1 minute

Tabata Push-up

Rest 1 minute

Tabata Sit-up



The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals for each task.

Ex. Tabata row is 8 rounds, 20 seconds of work followed by 10 seconds of rest.
      Tabata squat...

Ready to run?

If running the longer distances give you some trouble try today's WOD on for size. This will condition you to eventualy run the longer distances with no problem.

WOD of the day
Run/row 400M (.25 mile)
50 air squats

Here is some interesting stuff on running, this is the same technique as used by USA marathoners.
Pose Method Running

Pick it up and put it down

The deadlift in its simplist for is picking somehting up and putting it down.  Its' application can be seen in our daily tasks as we pick up ...groceries, our kids, moving boxes.  Adding the deadlift to your regemin will increase your core strength and promote efficiency in all other tasks that you perform.

Special of the day...
Deadlift
3-3-3-3-3
* Select a weight pick it up 3 times, rinse repeat, eash set add weight to build on strength
followed by
21-15-9 of...
Pull ups
Push ups
Sit ups
let the games begin!

And just to break in the new C2 rower I decided to row 5 miles (8000 meters) eh why not.
Total time 38 min.


Sorry for the quality

Rained in...no problem

Today's weather inspired WOD should keep you indoors dry and warm...enjoy

21-15-9 of...
Squats
Push ups
Sit ups
post your comments :)

I heart Kettlebells!!!

Today's fun!
AMRAP in 20 min of
20 Kettlebell swings (pick a challenging weight)
15 Sit ups
10 Push ups
* If needed you can susbstitute a standard dumbell for the kettlebell
Post your rounds :)

It's never too late...!

Change is a wonderful thing.  Especially when it effects the ones you care about in a positive way.  My dad was an inspiration for me to workout when I was younger.  In his earlier years running 5 miles a day on hot country roads was the norm.  Life happens, priorities change and things get put on the back burner.  It's never to late to make that change.  My dad's decided to do just that! So Community Xfit would like to welcome Robert Cortez by showing our support for taking the first step to maintaining your quality of life.

Today's WOD

Strict press
3-3-3-3-3

Followed by...
50 Thrusters
25 pull ups
40 Thrusters
20 Pull ups
30 Thrusters
15 Pull ups
20 Thrusters
10 Pull ups
*Squats can be substituted for thrusters

WOD gone bad!

Today's WOD
3 rounds
Each task done for 1 min
Jump rope
Box jumps 20 in (or scale height)
Kettle-bell swing 15 lb
Dead-lift 65 lb
Sit ups

Intensity....there is no tomorrow

Intensity is a factor that must be utilized when performing any of our WOD's.  The programming can be scaled but the demand for intensity is a must.  Its not the workouts that must be intense but the drive to finish that must be present.  Do your WOD like there is no tommorrow.  Strive to finish...faster...stronger.  Every task you do should be for time, finish the WOD's as fast as you can. The effort you put in will be rewarded ten fold. 

There's a WOD for that!

Weather keeping you indoors...there's a WOD for that! :)

Today's WOD

4 rounds of...
 40 Squats
30 Sit ups
20 V-ups
25 Double-unders or 50 Singles with a jump rope

"FRAN" tastic

Thrusters are my favorite.  Its a great full body workout that pushes you to your limits with its demand for full range of motion.

Today's WOD is called...
"Fran"
21-15-9 of....
Thrusters 65lb (scale weight if needed...use med. balls, dumbbells..etc)
Pull ups

If ya did it post your comments let me know what ya think.

Squats...it's whats for DINNER!

The squat is a very fundamental movement that is overlooked by most.  It promotes great flexibility and core strength. Today's focus was to get back to the fundamental squat and work on our foundation. 
Toes and knees angled out allows you to go deeper into the squat without rounding the back and sacrificing range of motion. Read more about the squat in the Crossfit journal I provided on the right side of the blog.

Today's WOD
3 Rounds of...
50 Squats
25 Pull ups
15 Mountain Climbers
Aubre and Nate showed up for today and did an awesome job!!!
GREAT JOB GUYS!