After work special

Today was a nice strength and conditioning comeback!
Thrusters
5 sets of 5 reps
Increase weight each and get a good rest in between each set.

Now go all out with
4 Rounds of
40 skips or 20 double unders
30 squats
20 push ups
10 Turkish get ups 5 on each arm

Playing catch up

Sorry for the MIA but here is Tuesdays WOD
4 rounds
400 meter row
10 kb Cleans (each arm)
20 Sit ups

Run and then run some more :O

The WOD
3 rounds
1 mile run 4 min rest

REST

ZZZZZZzzzzzzzzzz.........

Run/Row

Today's WOD
RUN/ROW
Any distance that challenges you
.5 mile to 8k ...who cares just do it!

Late night endurance prep

I was just sitting there watching TV feeling lazy so i decided to do a late night WOD :)

Row 3 rounds of 5 Min with 3 min rest between rounds.

Woohooo!!!!

Two for Tuesday :P

The WARM UP
3 Rnds of
10 Push ups
10 Squats
10 Back extensions
and
Burgener Warm-up


WOD #1
Front Squat 5 sets of 5 reps each
5-5-5-5-5

WOD #2
10-9-8...1 of
Pull ups
Box jumps
Sit ups

If you are doing this at home do the burnout WOD with Squats, push ups and sit ups.

Rest

Its been a long stretch...
The WOD
Rest!

Sunday warm up

Only one way to stay warm...go faster and go stronger!
The WARM UP
3 rnds of 3 min jump rope

The WOD
4 rnds of...
200 meter run
20 kb swings
10 pull ups

5k prep

The Warm up 
2 rounds
40 skips
10 box jumps
5 burpees

The WOD
Run 5k for time

20/20

The Warm Up
Tabata anything...row/run/bike/jumprope...pick a task and knock it out.
8 rnds
20 sec on 10 sec rest
all out effort

or you can do 20 burpees

The WOD
Complete as many rounds in 20 minutes as you can of:
15 Back extensions
15 Sit ups
15 dead lifts @ 95lbs 

*Weight can be scaled and/or squats can be subbed for dead lift

Just SLAM!!!

Warm Up

Burpees

5 then rest 20 sec...repeat for 5 rounds.

WOD

5 Sets of:

15 Unbroken Knees to Elbows rest 20 sec

40 Unbroken singles or 20 double unders  rest 20 sec

25 Ball Slams rest 20 sec

Unbroken is when your hands leave the pull up bar or you miss a skip.

Sub leg lifts on floor for knees to elbows if needed

Sub squats for ball slams if needed

Preppin for a 5k?

Do this 3 hrs after the wod

8 rounds

30 sec on 20 sec rest

Bike...row...run..pick ur poison!

Rest day

Take a break!
Check out the crossfit main site or crossfit endurance site for tips on excercises you performed during the week.

BURPEEEEEEEES! @ home

This is a great WOD you can do at home.

The warm up
50 Jumping Jacks

The WOD
10..9..8..7...1
of...
Burpees
Sit ups
Back extensions

Do 10 of all task ...do 9 of all tasks...you get the picture.

Post your comments.

SUNDAY SUNDAY SUNDAY!!!! MONSTER WOD JAM!!!

Sunday we will be working out at Medical Center Park @ 1:30pm email if you would like to attend. See you there!

Park is across the street from Cha-Cha's on Babcock rd.

Case of the Mondays...beat it out!

The Warm up
3 rounds of...
5 Burpees
10 Squats
15 Back Extensions

The WOD!
4 Rounds of...
40 Single skips or Double Unders if you can
20 Wall balls
20 Box jumps
10 Pull ups

The After party...ZZZZZZZZZzzzzzzzzzzz

Crossfit Games Sectionals

Here is a shot out to all South Texas Crossfittas' who participated this weekend in Austin Texas...one of them happens to be my brother Robin...BADASS BRO!!!!!!!!!!!!!

Fun in the Sun..day

Today's warm up
200 meter Run
5 burpees
15 Walking Lunges

The WOD
3 rounds of...
20 Jump rope singles or Double unders
25 Squats
15 Pushups
10 Box jumps
20 Sit ups

Attendees were
John
Mark
Jenn
Buddy Lu
Me
Everyone came and gave it their all!!!!

Oh how fun it was :P

John is thinking that was the most fun he never wants to have LOL

Few more pics HERE

Ron-Racer

Community Xfit would like to give our support to Ron who will be participating in the 2010 University Oaks Criterium Cycle race this Sunday WOOOHOOO!!!!
Ron is a long time friend of mine and I know it's been a while since we have seen each other buddy but I am sure you will excel this Sunday.  Go cream'em Ron-Racer!!!!!!

For more info on Sundays race click HERE!

10-1

Today will be...

10-9-8-7...1 of

Burpees
Sit ups
Deadlift 135lbs
Dips
Ring rows

Ex. do 10 of all tasks...then do 9 of all tasks...u get the picture..until you end up @ 1

Sure why not?!

WOD
200m Row/Run
20 kb swings
20 Push ups
20 Sit ups
20 Squats
20 Ring rows
200m Row/Run

Whew...Rest

Today is rest day for me....NO working out.
Read up on Crossfit.com or Crossfitendurance.com and check out a few things they are doing there.
Crossfit Endurance is a wonderful site to look at if you enjoy running, biking or swimming.  This site is good to check out if you are looking to build on your longer distance athleticism.

Knowledge is power!

It's my Berf-day WOD

Turning 34...there's only one way to roll it in...berf-day WOD WOOOHOO!

3 Rounds of  7 tasks

34 Pull ups/ringrows/jumping pullups
34 KB swings
34 Push ups
34 Wall balls / thrusters
34 Box jumps / step ups
34 Burpees
34 Double unders / 68 singles

YUP Happy b-day to me...happy b-day to......RAAAAAAAAAAAALPH....me
See all the fun we had HERE

Why so chipper?

You can do this from home :)
For time
100x Jump rope singles
30x Squats
30x Reverse lunges
30x Push-ups
30x KB swings (53#/36#
30x Wall ball (20#/14#)
30x Push press (95#/65#)
30x Burpees
30x Dips
100x Flutter kicks

WOA!!!

Today I was able to participate in a WOD with my brother Robin and a few of his friends from Alamo Crossfit.

Good times...nothing more fun than meeting new folks and doing a WOD together.
 
3 roundsof
60 yrd sprint
10 Handstand pushups
10 Clean and jerk 135lbs
60yrd sprint
15 Deadlifts 135lbs
yeah that was one round!

This was a benchmark for me since i have really never done a clean and jerk yet alone 10 consecutive @ 135lbs...talk about going mental.  Robin was a great supporter and motivator!

Dangit and I am still working out tomorrow.  OUCH!

More pics here!

SOUTH CAROLINAAAAAAAAAAAAAA!!!!!!!

Let's show support to "Mr Mike" Sanchez as he represents CommunityXfit and runs a 5k @ Riverbanks Zoo in South Carolina.  Bad ass Mike you started the B-day celebration a day early!!!!!!!!!!

Best Friends!

Q:What's your favorite WOD...
A: "Bear Complex"
Q: Do you subscribe to the Crossfit Journal...
A: YES!
Q: Do you have a Concept 2 rower...
A: Yup
Q: Did we just become best friends...
A: YES WE DID!

Q: Do you want to practice CROSSFIT @ the park Sunday March 7th...
A: HELL YEAH!

Rest day

Today REST...u deserve it!

Sunday I will be turning 34....woa! lol I will be celebrating with a WOD at the park...if you would like to participate please email to confirm your attendance so I can make sure to have enough equipment available.  The workout will be posted Sunday and as long as weather is permitting we will begin at noon.

Come on down if ya wanna wanna!

Hint...
the WOD will include the following #'s
34-3-7
hmmmm...

Intervals YAY!

Today
8 rounds of:
Run/Row 400meters = 1 lap around track
Rest 90 seconds

each lap should be done at 85% plus effort.

Total of 2 miles.
This interval training should get your heart PUMPING!




For tips on running search "Pose Method" within this blog using the google search at the bottom of this page.

For tips on rowing click rowing link. :)

Burpees...nuff said!

Burpees...hate to do them but love the burn.  Burpees incorporate so many movements that make it so beneficial to anyone that performs them.
Remember when doing burpees to take that chest to the floor!

for today....
Deadlift strength training
5-5-5-5-5
5 rnds of 5 reps
Increase weight each round to increase strength.
This is not a burnout! 
Do 5 reps...rest ...walk away 3-5 min come back for next set, rinse and repeat!

AMRAP (as many rounds as possible)
in 20 min of...
5 Burpees
10 Sit ups
15 Back Extensions

Post your rounds!