WOD
3RFT:
500m row
30 Box jumps (24")
25 Back extensions
20 DL (205#)
Post WOD nutrition:
90g Carbohydrates (CHO)
32g Protein (PRO)
Food:
Gatorade Recovery (14 CHO, 16 PRO)
2 cups of skim milk with 2 servings of strawberry mix added (54 CHO, 16g PRO)
1 cup of blueberries (22g CHO)
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Sign up for classes each week
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!
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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
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About Me
Birthday WOD
For time: 34 DL, 34 Burpees. Don't we all love birthdays!
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