181225-MARTES - TUESDAY CHRSTMAS DAY-
Jesus transformed the human experience of what is finite unto the infinite. Jesus expanded our consciousness by his sacred heart. His heart is a beacon for us to express LOVE and LIGHT...Merry Christmas!

wu: 50 airsquats 2 rounds of 20 kb swings #53
metcon: 12-9-6 DT

12  Deadlifts
 9   Hang cleans
 6   Push Press
Five rounds for time  16:53

5k row: 20:45 damper on 10











5161

181225

181224 LUNES-MONDAY
CHRISTMAS EVE

wu
50 airsquats 2 rds 20 kb swings 53# kb
metcon:

every min on the minute (emom)
backsquats #205
10-8-6-8-6
five rounds completed total 38 squats at 205# in 5 minutes.

2 rounds of 20 kb swings 79# kb

NOW TIME TO EAT!!!!!!

181222 - VIERNES - FRIDAY-day after solstice

 

181222 - VIERNES - FRIDAY

-day after solstice

WarmUp: 50 air squats 2 sets of 20 kb swings 53#kb

METCON:

10 PULLUPS

10 MAN MAKERS #35 dumbells

10 BAR DIPS 

10 PUSH UPS

5 ROUNDS

181216 Domingo-Sunday

181216 Domingo-Sunday
wu - 10-10-10-10-10 pushups
metcon:
pullups 10-10-10-10-10
man makers 10-10-10-10
ringdips 10-10-10-10-10
20-20-20 kb swings #79kb




5036

181215 Sabado-SATURDAY

181215 SATURDAY - SABADO

wu: 50airsquats 20kb swings 53# 20-20-20
metcon:
EMOM-every min on the minute
185# back squats 10 emom
7 rounds complete total of 70 squats completed in 7 minutes.

kb swings (53#kb) 20-20-20-20-20 (5 sets)

181214 - Jueves - Thursday

181214 - Jueves - Thursday

12/07/2018 5k row  21:09.2 damper on 10
12/08/2018 5k row  21:15.7 damper on 10
12/09/2018 5k row  20:56.2 damper on 10
12/10/2018 5k row  20:57.3 damper on 10
12/11/2018 5k row  21:13.7 damper on 10
12/12/2018 5k row  21:00.2 damper on 10
12/13/2018 5k row  20:49.7 damper on 10
12/14/2018 5k row  20:36.2 damper on 10

100K meter row complete
12/14/2018



5032

181205 Miercoles - WEDNESDAY

181205 Miercoles - Wednesday
60k meters rowed completed as of 12/06/2018

11/29/2018    5k row  21:20.9 damper on 10.

12/02/2018    5k row    21:09.4 damper on 10.

12/03/2018    5k row    21:13.4 damper on 10.

12/04/2018    5k row    21:04.3 damper on 10.

12/06/2018
10k row 42:14.7 damper on 10.
-PR'd the second 5km row with 20:57.8




4926

30k completed as of 11/28/2018
for a 100k row challenge

Rowing 5k on each of the following dates so far:
11/22/2018   21:57.6 damper on 6
11/23/2018   21:05.8 damper on 10
11/24/2018   rest
11/25/2018   21:28.0 damper on 10
11/26/2018   21:47.8 damper on 10
11/27/2018   21:38.8 damper on 10
11/28/2018   21:30.4 damper on 10



4895

181122 - JUEVES - THURSDAY - THANKSGIVING DAY

181122 - JUEVES - THURSDAY - THANKSGIVING DAY

DAY 1 OF C2 - CONCEPT 2 ROWER- 100K ROW CHALLENGE - 
5K ROW COMPLETED ON 11/22/2018 (TIME: 21:57.6)

NOVEMBER 22, 2018 THROUGH DECEMBER 24, 2018

https://log.concept2.com/assets/pdf/challenges/holiday/2019/poster.pdf

4789

181114 - MARTES - TUESDAY

181114 - MARTES - TUESDAY
wu: 50 punching bag air squats

METCON:
emom - every minute on the minute:
185#    - 10 squats emom
6 rounds completed: 60 squats in 6 minutes @185#

10 pullups
10 bar dips
4 rounds completed

5 rounds of 10 kb swings 79# kb
3 rounds of 10 front squats 185#



4784

181112 - LUNES - MONDAY

181112 - LUNES - MONDAY

warmup: 1500m row
then:
12 deadlifts
7 hang cleans
6 front squats

then:
5 rounds of 20 kb swing (53)

finish with 1500m row





4779

181107-WEDNESDAY-MIERCOLES

181107-WEDNESDAY-MIERCOLES

50 air squats
400m run
4rft
18:25



then
5 rounds of 20 kb swings (53# kb)

181105 - Domingo - SUNDAY

11/04/2018
WU:
emom - 20squats 5 minutes  =  punching bag sq.

metcon:
20 punching bag squats - 3 punch combo
20 kb swing (#53)

5 rounds completed.

cooldown:
1 mile jog with dogs


4654

181030 - MARTES - TUESDAY

10/30/2018 TUESDAY

50 PUNCHING BAG SQUATS
  - 3 punch combos - 2 body 1 hook to head

Every Minute on the Minute (EMOM)

10 weighted squats #185
start clock and perform 10 squats on top of minute

6 rounds completed in 6 minutes
total of 60 squats.
PAIN.






4625

181029 LUNES - MONDAY

  

10/29/2018 MONDAY

2 mile JOG.  Legs super tight from squats.

24:53

181028 - DOMINGO - SUNDAY

10/28/2018 SUNDAY
10 strict pullups
20 kb swings (53# kb)

3 rounds

50 punching bag squats
- 3 punch combos-alternating
-L-R-L   2 body - 1 hook to head
-R-L-R   2 body - 1 hook to head

              Orson Wells - 1984

181027 - SABADO - SATURDAY

image represents RAIN PATTERN for 10/24/2018 from NWS.


SATURDAY 10/27/2018
12 DEADLIFTS
9 HANG CLEANS
6 FRONT SQUATS

135#
5 rounds completed

181022 - LUNES - MONDAY

181022 - LUNES - MONDAY

2 mile run on beach with dogs.
barefoot.

181019-VIERNES - FRIDAY

10/19/2018
THE CHIEF:

3-6-9
3 push ups
6 power cleans
9 air squats

work 3 minutes
rest 1 minutes

3 rounds - 3 rounds - 3 rounds

total 9 rounds (45 power cleans)

181016 MARTES - TUESDAY

10/16/2018 TUESDAY

10 squat cleans
10 du - double unders
10 kb swings (79#kb)

3rds complete, sore from yesterday


NASA-  ISWA magnetic planet chart.
Black dot with white in center is Earth.

181015- LUNES - MONDAY

EMOM - every min on the minute
10 weighted squats #165
start clock and perform 10 squats on top of minute

7 rounds completed in 7 minutes
total of 70 squats.
PAIN.

THEN:
RING DIPS
10-10-10-10

STRICT PULLUPS
10-10-10-10




MAGNETISM amongst the Planets.

181009- MARTES-TUESDAY

10/09/2018

EMOM-every minute on the minute

10 weighted squats #165
on top of minute running clock
6 rounds completed
60squats in 6 minutes.

181004-Miercoles- Wednesday

10/04/2018

50 AIR SQUATS
400m RUN

4RFT
18:55

181002 MARTES-TUESDAY

       

10/02/2018

12-9-6 DT

5RFT -
12 Deadlifts
9 Hang cleans
6 push press

135#

180818- Sabado- Saturday

                                                                                       

180818 - SABADO-SATURDAY

PARTNER WOD:  SPLIT IN HALF:
100 WB
100 BOX JUMPS
100 KB SWINGS
100 PULLUPS
100 PUSHUPS

400 M run

CF SPORTHALLE, NEW BRAUNFELS, TX 78130

180814--MARTES-TUESDAY

08/14/2018

CF SPORTHALLE, NEW BRAUNFELS, TX 78130

180813-LUNES-MONDAY

                              08/13/2018

 CF SPORTHALLE, NB, TX78130

180811 - SABADO - SATURDAY - NB SPORTHALLE

180811 - SABADO - SATURDAY - NB SPORTHALLE Crossfit

55# kb
20# db russian twists

180809 - JUEVES - THURSDAY

New  Braunfels, TX
warm up:
lunges, stretching, jog

workout:
2.10 mile run

21:10

180807 - MARTES - TUESDAY

180807 - MARTES - TUESDAY
New Braunfels, TX

1 mile run 9:00

180804 - SABADO - SATURDAY - CF Sporthalle N.B.

180804 - SABADO - SATURDAY - CF Sporthalle - Community WOD.
Warmup:
-400m farmers walk with 2 kettlebells 53# each
-400m run with rotating sprints.
-20 kb swings 53#
20 goblet squats 53#
20 push press with kettlebell #53#

METCON:
20minute amrap.
goblet squats - 53#
kb swings - 53#
kb push press 53#
run 1/2 mile.

3966

180731 MARTES - TUESDAY

180731 MARTES - TUESDAY
Favorite travel wod.


50 AIRSQUATS
400M RUN

4RFT

18:50

New Braunfels, TX







3866

180704 - APHELION - MIERCOLES-WEDNESDAY

 50 AIRSQUATS
400M RUN

4RFT

18:02

180630 Miercoles - Wednesday

180630 Miercoles - Wednesday

wu:
21 clockwise spins
21 neck extensions/rotations
21 back arches
21 leg lifts
21 yoga pushups


METCON:
50 Squats
400m Run

4 RFT (rounds for time)

18:05

2 semanas de olas buenas

Tropical Storm Activity
06/11/20118 - 06/26/2018

surf










3663

180609-SABADO-SATURDAY

CROSSFIT SPORTHALLE NEW BRAUNFELS, TX
wu: air squats and 10 each of the below exercises

60 Wallballs
50kb swings #55 unbroken
40 burpees
30 med ball situps #12 medball
20 pushups
20 lunges
400 m run

22:10


3535

180607-JUEVES- THURSDAY

180607-JUEVES- THURSDAY

Warmup
21 spins
21 spine extensions movement
21 t2b
21 back bridges
21 downward dog
50-punching bag air squats
\
METCON
every minute on the minute (EMOM)
#155 10 back squats
8 rounds completed
**IT WAS ROUGH.
COOL DOWN - 1 MILE JOG to loosen up.

180530 - MIERCOLES - WEDNESDAY

180530 - MIERCOLES - WEDNESDAY

2 - mile jog

not timed.











3432

180528 - LUNES-MONDAY

180528 - LUNES-MONDAY
Memorial Day
In honor of the faithfully departed.


FITNESSLAB CROSSFIT,
New Braunfels, TX
https://goo.gl/maps/Gg1fXRoaEsT2

52:00

180525 VIERNES - FRIDAY

180525  VIERNES - FRIDAY

WARMUP
50-Airsquats - punching combinations right jab-left hook, left jab-right hook

400m jog
10 ring dips
21 downward dog

METCON:

"DT" DID NOT RX (155#)

Five rounds for time of:
135 pound Deadlift, 12 reps
115 pound Hang power clean, 9 reps
115 pound Push jerk, 6 reps

not for time (SLOW AF)


3432

180522 - MARTES - TUESDAY

180522 - MARTES - TUESDAY

Warmup:
50 punching bag combo - right jab - left hook
50 air squats

METCON:
every minute on the minute (EMOM)
10 Squats (135# barbell) on squat rack

8 rounds.  moving up in weight next time to #155








3316

180519 SABADO gigante - SATURDAY B2B

43rd ANNUAL - BEACH TO BAY
180519 - B2B RELAY

Leg 3 = 4.36 mi

Start: Below North Side of Causeway Bridge

Exchange Point: Waldron Road near N.A.S. Drive “Y

42 MINUTES

VIERNES - FRIDAY 180514

180514- VIERNES - FRIDAY

100 BURPEES FOR TIME


New Braunfels office.

6:45

180430 SABADO - SATURDAY

180430 SABADO - SATURDAY

50 Air squats
400m run
 4rft
16:55

180413 - Viernes - FRIDAY

180413 - VIERNES - FRIDAY Zach's Garage
Warmup:push ups, kettle bell swings, bench
METCON:
Benchpress #205 - 8 REPS
Bent over rows #185 - 8 reps
Strict Pulllups - 6 reps.
4 Rounds.
then:
20 kettle bell swings - russian
farmers carry - 55 dumbell ( 53# kettle bell)
10 each arm single arm kettle bell cleans
farmers carry
5 each arm single arm kettle bell snatch
farmers carry
-RESTED
5 each arm - overhead squat (53# kettle bell)

Xochicalco ruins Morelos, Mexico

https://goo.gl/maps/TMbHjp6aBn32

3189

180410 - Martes - Tuesday

 180410 Martes - Tuesday

warm up:
lunges, arm swings, air squats jab-hook combo,

Every Minute On the 2Minute (EMO2M)
 10 weighted squats at 135#

10 rounds TOTAL 100 SQUATS

EMOM
PUSHUPS
12-12-12-12-12-12 (TOTAL 60 PUSHUPPS

180409 - LUNES MONDAY

180409 LUNES - MONDAY
BAR DIPS
10-10-10-10-10-10

alternating 1-2 combo punch-then squat
50-50-50-50
jab-hook alternating hands

Nazca Lines Peru -  Thunderbird (aerial image)

180213 Wednesday - Miercoles

 

180213

BAR DIPS - RING DIPS
10-10-10-5-5-5

180402 - LUNES - MONDAY

180402 Lunes - MONDAY

50 AIR SQUATS
400 M RUN
no warm up, started first round slowly:

4RFT
18:23

180306 Lunes - Monday

180326 LUNES - MONDAY

No warm up.  started first round slowly.
50 air squats
400 m run
4rft
19:15