Going to Be a Great Fight!!!

I say GSP all the way....... Let you know!

January 31, 2009

Saturday 090131
Rest Day

as rx'd: snooze!!!!!!!!!!!!

It's a New Day My Friend

Not many people get to do what we do. We are truely the lucky ones. For that I am thankful.

MY WOD

January 29, 2009

Thursday 090129
"Elizabeth"
21-15-9 reps of:

Clean 135 pounds

Ring dips

as rx'd; 6:09(pr)

GOT DUMBBELLS???

Crossfit Central hosted a workshop for all the "I AM Crossfit" participants this past weekend that covered pullups and dumbbells. Leaning how to safely and effectively use dumbbells in your workout can be extremely beneficial to your overall fitness. Why???
Because you can do almost every movement with dumbbells that you can with a barbell, and then some. Pictured are just a few of the many exercises to choose from. Dumbbells are small, easy to store, easy to put in your vehicle and workout while you travel. Not so much in your suitcase or carry on, but other than that, sky is the limit.

January 28, 2009

Wednesday 090128
Thruster 1-1-1-1-1-1-1 reps

185

195

205

215

225f

220f

220f

Awesome Job Runners of Austin!

We had several of our clients and one of our coaches run the 3M half marathon today. Awesome job to all the competitors for putting out an amazing effort. I would love to hear how you did, and, if you think Crossfit has helped your running in anyway.

Special thanks to Nicole Hughes for showing up early at our gym where all the runners ran past as they had a grueling 5miles to go.

MY WOD:

Made up the Crossfit Total

All PR's, so I was stoked about that.

Squat- 345

Press- 180

Deadlift- 395

Kings of Leon say it best.... Use Somebody

Love This Song by Manu Chau

Juat wanted to say thank you to all of my family, friends, and clients I get to spend time with. You guys truly make the day for me, and I know I am not a man of big words, or many at all for that manner, but thanks for being so great!

Today-

Rest Day; but I did the gym workout today with JDP, our time was 21:40...I think.

Tomorrow is the Crossfit Total, should be fun.

An Awesome Class

This is a group photo after the class went through a grueling workout on Catherine's Bday. This is and awesome class and I am excited to be coaching them.


MY WODs FOR THE LAST 3 DAYS;


January 20, 2009

Tuesday 090120
"Mr. Joshua"
Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps

not rx'd; 24:55... finished the last half of the 4th round and all of the 5th on the ab mat.

January 21, 2009

Wednesday 090121
For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups

rx'd: 17:00

January 22, 2009

Thursday 090122
Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees
Let trailing knee gently kiss the ground on each lunge.

rx'd: 8:34

I Train Hard to Live, Just Like These Poeple

The Silvers", Freedom CrossFit - video [wmv] [mov]

MY WOD

January 16, 2009

Friday 090116
For time:
10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 30 reps
50 Pull-ups

30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 20 reps
35 Pull-ups

50 GHD Sit-ups
50 Hip & Back Extensions
95 pound Thrusters, 10 reps
20 Pull-ups


as rx'd with chest to bar pullups- 23:27