Sectional WOD
Warm-up:
2 Barbell Complexes
2 sets of 3 Press (135#), Manmaker (35#),9 Burpees, 9 KTE
Work:
3 RFT- 50 Wallball (15#), 50 Situps, 25 Squats
Durability: 1 mile run. 1K row.
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For time: 34 DL, 34 Burpees. Don't we all love birthdays!
Strong people are harder to kill than weak people, and more useful in general.
The Future
Currently at Fort Gordon, GA. I will continue to post my workouts and additional information as time permits, please post all questions to comments!
Athlete & Coach Periodic Updates
October 23, 2010
CrossFit FXTX Games Unleashed II
This event was brutal. 4 WODs in one day with exercises that most athletes have never seen! Great job Elite!
Chely Galvan placed 4th
Corey Carmack placed 29th
October 9, 2010
Oktoberfest Obliteration II in Houston, TX.
Competitors and placement:
Chely: 6th
Corey: 24th
Jeff: 26th
Jeremy: had to drop out due to an injury, however, on the WOD he did complete he had the FASTEST Elite CrossFit time! The students have not surpassed the teacher just yet. Great job coaches!
September 25, 2010
FGB5 was a success!
Congratulations goes out to Chely Galvan for placing 3rd overall!
Other athletes and coaches:
Women
Nikki 25th
Caroline 26th
Jennifer 41st
Katy 41st
Tina 44th
Valerie 45th
Cassandra 46th
Pam 47th
Yvonne 48th
Lila 49th
Men
James 8th
Jeff 9th
Adam 33rd
Tim 40th
Adrian 42nd
Greg 47th
Dennis 57th
Stephen 59th
Scott 71st
Bill 73rd
Rick 73rd
Daniel 78th
Joe 81st
*Corey did not participate in our event, however, he did do FGB at another box and scored 344! This is an Elite record on FGB for males!
June 27, 2010
Big thanks to Get Lifted in El Paso, TX for letting me join them for a WOD and hosting a Paleo Diet Seminar that I attended June 26.
June 22, 2010
Congrats to Tim, Crystal, & Dennis for becoming official USAW Sports Performance Coaches!
CrossFit FXTX Games Unleashed II
This event was brutal. 4 WODs in one day with exercises that most athletes have never seen! Great job Elite!
Chely Galvan placed 4th
Corey Carmack placed 29th
October 9, 2010
Oktoberfest Obliteration II in Houston, TX.
Competitors and placement:
Chely: 6th
Corey: 24th
Jeff: 26th
Jeremy: had to drop out due to an injury, however, on the WOD he did complete he had the FASTEST Elite CrossFit time! The students have not surpassed the teacher just yet. Great job coaches!
September 25, 2010
FGB5 was a success!
Congratulations goes out to Chely Galvan for placing 3rd overall!
Other athletes and coaches:
Women
Nikki 25th
Caroline 26th
Jennifer 41st
Katy 41st
Tina 44th
Valerie 45th
Cassandra 46th
Pam 47th
Yvonne 48th
Lila 49th
Men
James 8th
Jeff 9th
Adam 33rd
Tim 40th
Adrian 42nd
Greg 47th
Dennis 57th
Stephen 59th
Scott 71st
Bill 73rd
Rick 73rd
Daniel 78th
Joe 81st
*Corey did not participate in our event, however, he did do FGB at another box and scored 344! This is an Elite record on FGB for males!
June 27, 2010
Big thanks to Get Lifted in El Paso, TX for letting me join them for a WOD and hosting a Paleo Diet Seminar that I attended June 26.
June 22, 2010
Congrats to Tim, Crystal, & Dennis for becoming official USAW Sports Performance Coaches!
Elite CrossFit Member Links
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Sign up for classes each week
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Quotes
If I’m going to do something, I do it spectacularly or I don’t do it at all.
- Prince Alwaleed Bin Talal Alsaud
- Prince Alwaleed Bin Talal Alsaud
Contact Info
- Jeffery Heileson
- jeff@elite-crossfit.com
Followers
Blog Archive
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2010
(85)
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January
(18)
- WODMax vertical jump, box jump, broad jump, then 2...
- Sectional WODStrength: Work to 1RM Overhead SquatW...
- Sectional WODWork:5 RFT of500m row7 Thrusters (95#...
- Sectional WODWarm-up: 2 Barbell Complexes2 sets of...
- WODStrength: 4x5 SnatchesDirty South WOD 13 min ma...
- Sectional WOD30 min AMRAP:3 Clean & Jerk (135#/95#...
- WOD12 min AMRAP:5 Hang squat cleans (155#/115#)15 ...
- WODFor time:100 BurpeesOnce again, Rick's a beast ...
- Sectional WODActive Recovery: 2 mile run at a mode...
- WOD"Grace"For time:30 C&J (135#/95#)8 x 40yard spr...
- WODStrength: Bench press 4x5Work Capacity:"Fran"21...
- Strength: Front squat 4x5WOD3 RFT:50 double unders...
- WOD3 sets of:1 Power snatch2 Rack jerks3 OHSRest 9...
- Sectional WOD“Linda” aka "Three Bars of Death"10, ...
- WOD3 RFT:200m sprint7 DB swings (55#/35#)7 Burpees...
- Sectional WOD5 rounds, not timed:3 x SC @ 90% 1RM1...
- Sectional WODWarm Up: Row 2,000 M or 1 mile run @ ...
- WOD"Filthy Fifty"50 Box jump (24"/20")50 Jumping p...
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▼
January
(18)
About Me
Birthday WOD
For time: 34 DL, 34 Burpees. Don't we all love birthdays!
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