31 December 2009

No WOD

Remember the good times you had in 2009 and relax and celebrate for the great times to come in 2010!

WOD
"Diane"
21-15-9
DL (225#/185#)
HSPU

Zach 6:58 (Sc'd: assisted HSPU)
Dennis 9:22 (Sc'd assisted HSPU)
Don 11:38 (Rx'd)
Ana 7:15 (Sc'd: 135# DL, assisted HSPU)
Amanda 6:03 (Sc'd: 85# DL, assisted HSPU)
James 7:57 (Rx'd)
Jeff 6:34 (Rx'd)

"Speak softly and carry a big stick; you will go far."
~ Teddy Roosevelt

Sectional WOD
5 RFT
10 Back squat (135#)
10 Burpees

Team WOD
Complete 100 Thrusters (95#/65#) & 100 Pullups per team. Each person must complete 50 reps.

Jeff & James 6:32
Liz & Ana 15:34
Don & Rick 15:34
Adrian & Donnie 17:28
Dennis & Zach 14:38
Amanda 11:40

Skills WOD
Snatch

WOD
5 RFT
5 Hang cleans (135#/95#)
10 Pushups
15 Squats

Don 5:57 (Rx'd)
Caroline 7:32 (Rx'd)
Ana 6:08 (Sc'd: 65# hang clean)
Dennis 7:52 (Rx'd for 2 rds, then Sc'd to 115# hang clean)
Mark 4:23 (Rx'd)
Donnie 7:07 (Rx'd)
Jeff 3:31 (Rx'd)

WOD
2.5 mile jog

WOD
Enjoy the Holiday!!

WOD
1000m row
rest
5 sets of 100 Jump Rope
rest
Back Squats 10-8-6-4-2
Increase weight each set apprpriately.

“To every man there comes in his lifetime that special moment when he is figuratively tapped on the shoulder and asked to do avery special thing—unique to him and his talents. What a tragedy if that moment finds him unprepared or unqualified for that work.”
~Winston Churchill

Sectional WOD
5RFT:
Thrusters, 15 reps (135#)
400m run

Jeremy 21:31
Jeff 23:46

WOD
"Death By Tabata"
Perform: Alternating Tabata Deadlift(275/185) and Burpee*
Start the clock and perform as many reps as possible for 20 seconds of deadlifts. Rest 10 seconds. Then perform as many burpees as possible in 20 seconds. Rest 10 seconds. Repeat this 14 more times for a total of 16 sets. Your score is counted by the total number of reps in 16 sets; 8 alternating sets of deadlifts and burpees

Dennis 81 reps
Zach 76 reps

Sectional WOD
Squat Cleans 7x1

Jeremy 265#
Jeff 240#
Emily 115#

WOD
For time:
50 Box jumps (24"/20")
40 Burpees
30 Chest to bar pull ups
20 DB thrusters (55#/35#)
10 HSPU

WOD
5 min row for max meters
4 min Squat for max reps
3 min db Swings for max reps (55#/35#)
2 min sit-ups for max reps
1 min push-ups for max reps

Sectional WOD
20 min AMRAP:
Row 500 meters
25 Turkish Get-ups (60#)

Jeff 1 rd + 500m row and 8 TGUs
Jeremy 1 rd + 500m row and 23 TGUs

WOD
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able

"It takes struggle, a goal and enthusiasm to make a champion."
~Norman Vincent Peale

Sectionals WOD
"CrossFit Total"
Max rep of:
Press
Back squat
Deadlift
You have 3 attempts to reach a 1RM; add weight together for your CrossFit Total.

Emily 525
Jeff 860
Jeremy 1070

WOD
4 sets:
50 double unders
40 sit ups
30 lunges
20 pushups
10 Turkish get ups
Do one set and rest 1-2 minute

WOD

Skills: Snatch then...
"The O.G"
10 min AMRAP -
5 pushups
10 squats
15 situps

WOD

5k

MORNING WOD:

10 Squat clean (135#)
50 Sit-ups
8 Squat clean
40 Sit-ups
6 Squat clean
30 Sit-ups
4 Squat clean
20 Sit-up
2 Squat clean
10 Sit-ups

EVENING WOD:

3x15 of -
Granny toss (20#/15#)
Side toss (both directions)
Chest pass
Overhead pass
then..
Row 1000m

WOD

20 min AMRAP:
6 two pushup burpees
9 db swings (55/35)
12 prisoner lunges
15 v ups

Wednesday Elite Quote:
"If they talk s***, nobody's above an ass whoopin'."
`Adrian

8 December 2009

WOD:
OHS 3x10
L-pull ups 3x10
then...
For time -
HSPU 10-8-6-4-2
Box Jumps (24"/20") 2-4-6-8-10

Tuesday Quote:
Continuous effort - not strength or intelligence - is the key to unlocking our potential.
~Liane Cordes

Jeff 1:49 (Rx'd)
Emily 2:58 (Sc'd - Double pushups)
Rick 4:08 (Sc'd - Double step ups)
Those of you that did the WOD and are not listed please post times to comments!

7 December 2009

WOD:
5 rounds for time -
15 one arm thrusters right (45#/20#)
15 one arm thrusters left (45#/20#)
20yd shuttle run

James 13:06 (Rx'd)
Caroline 10:02 (Rx'd)
Mark 11:33 (Rx'd)
Joe 17:00 (Rx'd)
Vic 12:55 (Sc'd - 40#)
Dennis 11:45 (Sc'd - 30#)
Derek 18:41 (Sc'd - 30#)
Jeff 15:51 (Rx'd)
Adrian 18:05 (Rx'd)
Ana 11:39 (Rx'd)
Don 17:06 (Rx'd)

Congrats to Mark and Caroline for showin' us how it's done! Elite!

6 December 2009

No WOD

Check out this video of the bossman Jeremy Tucker at the USAW Club Coach Workshop/Certification explaining how CrossFit has impacted his role as a NCAA Strength & Conditioning Coach.

5 December 2009

"Lumberjack 20"
20 Deadlifts (275lbs)
400m run
20 KB swings (2pood)
400m run
20 Overhead Squats (115lbs)
400m run
20 Burpees
400m run
20 Pullups (Chest to Bar)
400m run
20 Box jumps (24")
400m run
20 DB Squat Cleans (45lbs each)
400m run

Don 36:25 (Rx'd)
Jeff 29:28 (Rx'd)
James 33:00 (rx'd)
Adrian 36:04 (Sc'd - 95# OHS)
Dennis 35:07 (Sc'd - 205# DL, 95# OHS)

4 December 2009

WOD
Row 1000 meters
Then 21, 15, and 9 reps of:
GHD Situps
Back Extensions

Goodluck to Jeremy and Emily at the USAW Club Coach Certification!

Also of note, CFHQ developed a WOD entitled, "Lumberjack 20", in order to commemorate the 4 Soldiers that were lost and the 11 additional casualties at Fort Hood, TX from the local CF Affiliate known as Lumberjack CF (http://lumberjackcrossfit.blogspot.com/2009/05/lumberjack-20-crossfit-challenge.html), but lets not forget about the other 8 Soldiers lost and 20 others injured. This event will also be a fundraiser to assist the families and loved ones involved in this tragedy. We will attempt "Lumberjack 20", along with most CF Affiliates, on 5 December 2009. Money and/or a WOD will not bring back those brave men and women we lost on 5 November 2009, but it is an opportunity for us to get togther as a CF community to pay homage to their memory and lend some strength to the families left behind. I hope to see everybody there and ready to rock-n-roll!

3 December 2009

WOD:

For time -
21 HSPU
6 DB Hang Squat Cleans (40#/25#)
15 HSPU
9 DB Hang Squat Cleans
9 HSPU
15 DB Hang Squat Cleans
6 HSPU
21 DB Hang Squat Cleans

20 minute cut off

2 December 2009

No WOD

1 December 2009

WOD:
3x8 of DB Snatches then...

15min AMRAP -
5 DB Swings (75#/55#)
10 Burpees
15 V-ups

Tuesday Quote:
People are always blaming their circumstances for what they are. I don't believe in circumstances. The people who get on in this world are the people who get up and look for the circumstances they want, and, if they can't find them, make them.
~G.B. Shaw

30 November 2009

WOD:
3x max pullups (strict)

Rest 3 minutes, then...

"Karen"
150 wall balls (20#/15#)

Great Job Caroline! 7:24

29 November 2009

WOD:
"Linda" aka "3 Bars of Death"
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 of
Deadlift (1.5xBW)
Bench (BW)
Clean (0.75xBW)

28 November 2009

WOD:
500m run

40-30-20-10 of
Overhead lunges (25#/15#)
Pushups
Box jumps
Push press (75#/45#)
Situps

500m run

Canadian (Nikki): 33:05
Dani: 39:49
Adrian: 40:41
D Bo: 45:02
Will: 46:57

Too easy for the Elite!

Happy Thanksgiving!

Enjoy turkey and family!

25 November 2009

WOD:

15 minute AMRAP -
10 ring body weight rows
10 pushups
10 squats

Don't forget, my first monthly topic will be posted on 1 Dec (this Tuesday)! I will continuously add information to it on a weekly basis and answer all questions!

24 November 2009

WOD:
Tabata deadlift (315#/185#)
8 rounds of 20s of work,10 of rest, complete as many reps as possible

Rest 5 minutes, then

5 RFT
5 overhead anyway (155#/95#)
10 pushups
15 box jumps

Tuesday Quotes:
"Use the pain as fuel, as a reminder of your strength.”
- August Wilson

23 November 2009

WOD:
For 20 min -
1 min of Burpees
1 min of Rest
1 min of Pull ups
1 min rest

-Post total reps to comments.

20 November 2009

WOD:
5 x 500m row (1:1 work-to-rest ratio)

19 November 2009

Morning WOD:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
DB Front Squat (40#/25#)
Burpees
DB Press (40#/25#)

Evening WOD:
"Elizabeth"
21-15-9
Squat Clean (135#/95#)
Ring Dips

18 November 2009

WOD:
50 C2B Pullups
50 Burpees

17 November 2009

WOD:
800m run
21 Presses (95#/65#)
800m run
21 Push Presses (95#/65#)
800m
21 Push Jerk (95#/65#)

16 November 2009

WOD:
DL - 1RM (3 attempts)

14 November 2009

WOD:
3 RFT -
8 DL (315#/225#)
400m run

13 November 2009

WOD:
Power Clean 5x5

11 November 2009

WOD:

10x40yd sprints
(rest 45sec between efforts)

Part of The Elite CrossFit Crew: Congrats to Adrian, Don, Donnie, and James for competing on Saturday at Alamo CrossFit!

10 November 2009

WOD:
"JT"
21-15-9
HSPU
Ring Dips
Pushups



"A HERO is an ordinary individual who finds the strength to persevere and endure in spite of overwhelming obstacles.” - Christopher Reeve

September 28, 2009

WOD
10 RFT: 5 HSPU, 5 DB Snatches each arm (45#/25#), 15 V-ups

September 15, 2009

WOD:
30 Muscle ups

September 14, 2009

WOD:
5 RFT -
30 Wall Balls (20#, 15#)
7 SDHP (95#, 65#)

September 9, 2009

WOD:

250m run
25 deadlifts (185#, 135#)

25 pull ups

25 ring dips

25 burpees

250m run

September 8, 2009

WOD:
5 RFT -
30 Wall ball shots (20#, 15#)
30 DB Swings (35#, 25#)

Happy Labor Day!

"CrossFit Total"

Back Squat - 1 rep
Shoulder Press - 1 rep

Deadlift - 1 rep

September 6, 2009

6 RFT:
Run 400m
25 Burpees

September 5, 2009

"Fight Gone Bad"
3 rounds
Wall Ball (20#/15#)
SDHP (75#/55#)
Box Jumps 20"
Push Press (75#/55#)
Row (kcal)

For all, max reps for one minute and rest one minute between rounds. Count the number of reps/kcals to determine overall score.

September 3, 2009

WOD:
5k

Wednesday

"Elizabeth"
21-15-9:
Squat clean (135#,95#)
Ring dips

Saturday WOD

"Diane"
21-15-9
DL (225#, 185#)
HSPU

Friday WOD

TEAM WORK:
100 Wall Balls (20#, 15#)
100 Box Jumps (20")
100 DB Hang C&J (25#, 15#)
100 Calorie Row

Friday

WOD:
3 RFT -
7 pullups
14 burpee box jumps
21 push press

Great job Joe and April!!

Will and myself puttin' in work!

Monday


Warm up:
3 x 5 on each side - Turkish Get Ups
3 x 5 on each side - DB Hang Squat Snatch

WOD:
For time - 100 OHS (96#,65#)

Fight Gone Bad IV

Come join myself and the Elite Crossfit crew on September 26, 2009 at the parking lot of Scout's Bar, Mulligans, Tattoo Nation, and Klusoz (19314 US HWY 281 N, San Antonio 78259) for Fight Gone Bad IV! The event is a fundraiser for Athletes for a Cure and the Wounded Warrior Foundation!

To compete: register as soon as possible by going to www.elite-crossfit.com. Fee is a $25 donation.
Just to donate: click on the Fight Gone Bad Flyer in the upper right!

Thanks for you support!

WOD

100 Burpees for time!

Monday WOD

21-15-9
Thrusters
Burpees

Weekend WOD

For time:
10 Shoulder press
20 Burpees
30 Push ups
40 Squats
50 Sit ups

Announcement

Friday's class will be moved to Thursday at 5 pm. This will hopefully be the last change that we make.

Wednesday WOD

Warm up
Skills work

Monday WOD

For time:
800m row
40 Push press
20 OHS
10 Burpees

After a great weekend there's nothing like a tough WOD to kick start the week! Be ready to work hard. Drink plenty of fluids.

TIME CHANGE FOR THIS WEEK

There will be no Friday class. It has been moved to Thursday at 5 pm to accommodate a group of Elite Crossfitters headed to Crossfit Houston for the competition!
Goodluck to Jeremy, James, Emily, and Adrian!

Thursday WOD:
5 RFT:
15 Thrusters
15 Sumo deadlift high pull (SDHP)

Ring Intro
WOD:
21-18-15-12-9-6-3
Overhead Squats (OHS)
Sit-ups

Thruster Intro

WOD:
21-15-9
KB Swings (35#)
Burpees

WOD
15 min AMRAP:
15 Deadlift
15 Pushups

Turkish Get-Up

Great Job the past two weeks!!

Here is a video to reference on the Turkish Get Up - http://www.youtube.com/watch?v=tojfaIBZ4bs