WOD 11/5

5 Rounds
50 M run 50 M Backpedal
20 Jump Squats
15 Push-ups

Nick 7:13
Dave 8:10
Patrick 6:41
Marcos 8:50
Jerry Finished (10 JS, 10 PU x 5 rounds)
Annie 7:14 (Knee Push-ups)
Emily 9:50 (Knee Push-ups)
Garret 6:55
Ben 5:32
Lyssa 7:52
Tristy 8:42 (Knee Push-ups)
Boone 7:20
Wes 6:57

Adversity has the effect of eliciting talents, which, in prosperous circumstances, would have lain dormant.
– Horace 

Winners of CrossFit Texas’s Fight Gone Bad Competition, benefitting The Healing Garden.  Congrats Wes on your impressive performance!

WOD 11/4

2 Pull-ups 14 DB Swings
4 Pull-ups 12 DB Swings
6 Pull-ups 10 DB Swings
8 Pull-ups 8 DB Swings
10 Pull-ups 6 DB Swings
12 Pull-ups 4 DB Swings
14 Pull-ups 2 DB Swings
Lyssa  6:17 (Jumping, 2 sets 35 LB, Finish 20 LB)
Boone 6:07 (50 LB)
Wes 7:13 (50 LB)

Nothing great was ever achieved without enthusiasm. -Ralph Waldo Emerson

Monday Night’s Crew

WOD 11/3

“It was character that got us out of bed, commitment that moved us into action, and discipline that enabled us to follow through.” – Zig Ziglar

3 rounds for time

400 meter run
15 Goblet Squats
15 Push-ups
15 Sit-ups 

Marcos  8:15  50 LB
Tori 9:10 15 LB (Knee PU) 
Jamie 8:53 15 LB (Knee PU)
Annie 8:03 15 LB (Knee PU)
Emily 10:52 25 LB (Knee PU)
Debbie 9:34 15 LB (Knee PU)
Jared 8:38 50 LB 
Garret 8:40 50 LB 
Brendon 8:01 35 LB 
Lyssa 8:14 35 LB (Knee PU)
Nick 7:31 50 LB
Patrick 7:55 50 LB
Ben 6:55 50 LB
Boone 8:09 50 LB
Wes 9:24 50 LB


Big thanks to CrossFit Texas for having us out for the Fight Gone Bad this weekend. We had a great time and helped out a great cause

WOD 11/1


Fight Gone Bad

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions. The stations are:

  1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
  2. Sumo deadlift high-pull: 75 pounds (Reps)
  3. Box Jump: 20″ box (Reps)
  4. Push-press: 75 pounds (Reps)
  5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

“In the middle of difficulty lies opportunity.” – Albert Einstein

Friday’s AM Crew, 5 gold stars to Emily for perfect attendance this week!


WOD 10/31

10 Rounds for time

3 Pull-ups
4 Dips
5 Double Unders

Emily  9:04  (Jump, Chair, and Singles x 4) 
Boone 5:31
Wes 6:53

The only way of finding the limits of the possible is by going beyond them into the impossible
-
Arthur C. Clarke


Some good lookin CrossFitters!

WOD 10/30

Max rounds in 10 minutes* 

Overhead Lunges 10 yards
5 Burpees

Nick 14
Dave 13
Shane 14
Tristy 9
JZ 12
John 12
Marcos 9
Emily 9
Patrick 15
Randy 11
Carla Finished
Boone 14
Wes 12

“Difficulties strengthen the mind,
 as well as labor does the body” –
Seneca

WOD 10/29

**ANNOUNCEMENT- We will not be holding a Saturday workout this weekend, Boone and I will be participating in the Fight Gone Bad at CrossFit Texas in Round Rock. The first Saturday workout will be next Saturday November 8th**

200 M Run
21 Dumbbell Swings
21 Squats
200 M Run 
15 Dumbbell Swings
15 Squats
200 M Run
9 Dumbbell Swings
9 Squats
200 M Run

Team Time Dumbell Weight
Brook & Berry 8:01 25lb, 20lb
Tori & JZ 8:14 20lb
Ben & Marcos 7:53 50lb
Patrick & Jared 7:32 50lb
Lyssa & Emily 7:45 25lb
Tristy 8:17 35lb, 25lb
Boone & Wes 5:29 50lb

“Lack of will power has caused more failure than lack of intelligence or ability.”
– Flower A. Newhouse

WOD 10/28

Tabata 

Squats
Push-up

A Tabata consists of 8 intervals, 20 seconds of work followed by 10 seconds of rest.  Scores are tallied as total reps completed and lowest number of reps in a single set.  

  Squats Push-ups  Total
Emily  15  15  14  13  12  12  11  12 15  12  10  3  163 (Knee PU)
Boone  17  18 17 15 14 14 14 15 22  18  15  12  7  221
Wes 20  19 19 18 18 18 18 18 23  12  10  5  224

We are what we repeatedly do. Excellence, therefore, 
is not an act but a habit –
Aristotle

 

WOD 10/27

“This journey of a thousand miles begins with a single step.” – Lao Tzu

7 Rounds for time

9 Flutter Kicks 
6 Pull-ups
3 Burpees

Emily 7:28 (Jump)
Jared 6:48 (Jump)
Patrick 5:27 (Dead hang)
Boone 5:07 (Kip)
Wes 6:11 (Kip)
Ben 4:27 (Dead Hang)

Thanks to Emily, Jared, and Patrick for coming to our inaugural workout great job tonight!

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