Female Strong

Join In!!

2011-05-26T08:45:00.000-07:00

All Elite females, join in and follow this page! You represent a very strong part of the Elite CrossFit foundation, women!! Your strength and abilities set your confidence apart from the rest of the norm-females out there. My page is designed for you, I want to create a community of San Antonio CrossFit chicks who are so badass, they will stop at nothing to be better than they were yesterday. It has to start with you, the women of Elite CrossFit! Comment today on why you CrossFit? What drives you to wake up and look forward to the WODs, or look forward to after-WOD's? What/who motivates you?

CHELEMMINADE CHALLENGE MARCH 27

2011-03-10T10:44:00.000-08:00

HOLA EVERYONE!! Sunday, March 27 is my 25th birthday. What better way to celebrate than with a workout?! Chely and I are hosting the first ever "Chelemminade Challenge" Sunday, 3-27-11, at 10am at DA BOX! (18847 Redland Road)

The challenge is for ALL Elite CrossFit members, young, old, new, veteran, boy, girl! It is free and it will be a partner WOD. The WOD will be a surprise that morning. Although challenging, the workout will have simple movements so even the beginners can participate. Please email me your name and RSVP if you'd like to participate. If you'd like to drag (I mean bring) a friend or family member to get them hooked on CrossFit, please do so!! And email me their name as well. Same-gender partners please! If you don't have a partner but would like to participate, we'll pair you with someone.

Sunday, 3-27-11
9:30am- Sign in and warm up
9:45am- Workout announced and movements covered
10am- First heat begins!!

2011-02-01T10:18:00.000-08:00

CHECK IT!!! see our new pro-mo video below! Elite CrossFit is not for high level athletes (although they are badass) it is for everyone at any fitness level. If you have the motivation and work ethic to improve, be humbled, and get better...then we are for you!

Elite CrossFit - The Misconception of from Glenn Jordan on Vimeo.

you better hide yo kids, hide yo wife, and hide yo huzbands...cuhz chelemmin rapin errbody out here (with these shoes!!!)

welcome back

2011-01-26T09:27:00.000-08:00

welcome back to me!! my apologies for the hiatus from blogging, but i am making my comeback. though my blogs won't be daily, they won't be bi-annually either. i am back to share with you things that are going on, things i think are cool, and aything worth mentioning to all my xfit ladies out there!! coming up on february 13th, elite is having 2 teams and some individuals compete at crossfit central in the fittest games. we are going to represent and turn some heads. click the link for more info.

classes at da box are growing, and quickly!! as a gym, we are getting new equipment weekly. as a company, we have new members almost daily. we are offering new class times at da box, new class options, and a variety of kickass coaches here to help you get better! to anyone interested in joining, our first course is an on-ramp course, offered twice a month, where you will learn the fundamentals for crossfit and get acquainted with our programming. for more info on on-ramp, to sign up, or suggest a buddy signs up, click here.

tis the season

2010-11-19T06:52:00.000-08:00

tis the season for Chelemminade personal id nike's and Cranberry Walnut Pumpkin Bread. Check them out!!

cranberry walnut pumpkin bread
Ingredients
1 cup whole wheat flour and 1 1/4 cups almond flour
1 tablespoon pumpkin pie spice
2 teaspoons baking powder
1/2 teaspoon salt
2 eggs (or 1/2 cup egg substitute)
1 1/2 cups splenda (make sure to get baking splenda)
1 (15 ounce) can pumpkin puree
1/4 cup vegetable oil, 1/4 cup honey
1 cup dried cranberries
1 cup chopped walnuts
Directions
1. Preheat oven to 350 degrees F. Grease and flour 2 9x5 inch loaf pans
2. In a mixing bowl, combine flour, pumpkin pie spice, baking powder and salt.
3. Combine eggs, sugar, pumpkin, honey and oil in small mixing bowl,beat until just blended. Stir the wet mixture into the dry with a wooden spoon until batter is just moistened. Fold the cranberries and walnuts into the batter. Spoon the batter into the prepared loaf pans.
4. Bake in preheated oven for 40ish minutes. (until toothpick comes out
5. With about 5 minutes left of baking, drizzle some honey on the top of the bread and top with extra cranberries and chopped walnuts. The baked honey makes a nice crust.

You ain't CHELEMMINADIN ulness you have THESE SHOES!!!

ISABEL

2010-10-20T05:46:00.000-07:00

WOD
"Isabel" 135/95#
30 Snatches for time

Here are Dave Lipson and Josh Everett (Oly lifting and CrossFit studs) going head to head in an Isabel-Off!!

Every Wednesday from here on will be "Named WOD Wednesday." So get ready to tackle some of your favorite or most feared named workouts each Wednesday :)

my girlfriend can beat up your boyfriend

2010-10-08T08:26:00.000-07:00

THE GIRLFRIEND WORKOUT. This is a new blogsite I found dedicated to females working out, why they should not be scared to strength train, and how important it is to incorporate this into your life. The info is valuable; good, written in similar style to a "Shape Magazine" article, but far less stupid in content.

WOD:
"AM(deadlift)RAP"
in 20 minutes complete as many rounds as possible of:
5 pushups
10 squats
15 situps
**after every 3rd round, you must perform 3 deadlifts at 75% of your 1RM**

High Fran

2010-10-06T08:50:00.000-07:00

SWOD:
Press 5-3-1
WOD:
"Fran" 21-15-9 reps of-
Thrusters 95/65
C2B Pullups

Corn tortillas are paleo, right?!

2010-10-04T10:14:00.001-07:00

The Burgener Warm Up will be part of our warm up all week. So get ready to work on those snatches people!!

SWOD:
Snatch, 1RM
WOD:
6x200m sprints, 2 minutes rest between

Weekend Breakfast, Mexi-Egg Casserole
**If you want to cheat, but not that bad, here is a great weekend breakfast idea. I wouldn't recommend it every day, but if corn tortillas are the worst thing you eat on the weekends, it's still a pretty good weekend**
In a saucepan, combine ground turkey (or sausage or beef) onions, bell peppers, and spices. Brown turkey. In another bowl combine 5 or 6 eggs, or 2 cups liquid egg whites. In a glass baking dish, spray the sides and bottom and line with corn tortillas. Pour in meat/veggie mix and beaten eggs. Bake at 350 for 30-40 minutes or until eggs aren't runny. Serve with salsa!!

bad blogger

2010-09-27T08:39:00.000-07:00

Work and life got the best of me and I didn't post WODs last week...sorry!! Coach's bad! Thank you THANK YOU to everyone who helped and competed in FGB this weekend. It was a HUGE success and our athletes did great!!

WOD
Snatch 5-3-1
Clean and Jerk 5-3-1
rest 2 minutes between efforts

Last Day

2010-09-17T07:40:00.000-07:00

LAST DAY TO REGISTER FOR FIGHT GONE BAD! September 25th 9am-1pm at the Airrosti Rehab Center on Blanco.

WOD
3x 1-mile run with 5 minutes rest between
record time for each mile separately

Paleo-ghetti and Meatballs

2010-09-16T08:46:00.001-07:00

Paleo Spaghetti Squash and Slow-Cooked Meatballs

Meatballs:
2lb lean ground beef (or ground turkey); 1/3 cup almond meal; 2 eggs; chopped celery, carrots, white onion; spices to taste: garlic powder, oregano, salt, pepper
Sauce:
1 can tomato paste; 1 can crushed tomatoes; 4 cloves garlic roughly chopped; spices to taste: pepper, cayenne powder, basil, nutmeg, salt
Combine:
use your hands!! combine all meatball ingredients in a large bowl and create 2" meatballs. spray the bottom and sides of a crock-pot and cover the bottom with meatballs, stack if needed. combine all sauce ingredients in a separate bowl and cover meatballs with sauce. cook all day (6-7 hrs.) in crock-pot on low with the lid on.
Spaghetti:
1 med-large spaghetti squash; olive oil, salt and pepper
cover the bottom of a glass rectangular baking dish with olive oil, salt, and pepper. cut spaghetti squash length-wise and remove seeds only. place squash rind side up in glass dish and cover with saran wrap. microwave for 7-8 minutes. remove squash and scrape out all insides with a fork..it should come out "stringy." dish up the "spaghetti" with sauce and meatballs and enjoy!!

Crazy Lady

2010-09-15T08:23:00.000-07:00

My own creation, the "crazy lady" wod. Named "crazy lady" because as I was punishing myself through it, Caroline kept calling me a crazy lady for doing this. Give it a try if you've missed a wod this week and need a makeup, or need a good ass whooping!! :)

65 deadlifts at 65 pounds (put 2x 5# plates on each side of the bar and strip as you go to minimize transitions)
55 push press at 55 pounds
45 hang power cleans at 45 pounds
35 dumbbell swings with a 35lb dumbbell
25 walking overhead lunges with a 25lb plate
15 box jumps onto a 15" box
5 burpees

Da Team at Da Box getting ready for FGB5!! Make sure to sign up on mindbody!!

2010-09-10T06:57:00.000-07:00

8x2 Power Snatch

(Mike) "Burgener Warm Up"

SEND ME YOUR PICS!!! Ladies--I change the head picture each week..so if you want to see yourself up there, send me photos of you in action. Bring a camera to class...take pics of you in overhead squat positions in random places...email me workout pics from the past/present. I want to flaunt you all as much as I can!!

Mary

2010-09-08T05:09:00.000-07:00

Zedric's is a company owned and managed by one of our athletes, Zach Lutton, chef. For a weekly fee he will prepare, cook, and deliver healthy meals to you. This is a great and affordable way to ensure you're eating what you're supposed to be, or to mix up the "same old same old" lunch habits. Check him out!!

WOD
"Mary"
20min AMRAP of 5 HSPU, 10 Pistols, 15 Pullups

Don't forget to register for Fight Gone Bad 5 on mindbody online. Or to donate, join my contribution page HERE.

2010-09-03T07:13:00.000-07:00

1 exercise
burpees

1 number
100

2 words
for time

ADVOCARE supplement seminar coming to DA BOX on Saturday, Sept. 11th. If you would like to know more about pre and post workout supplements, vitamins, omegas, and thermogenic aids then this is the place for you. Check mindbody to register for the workshop. Spots will be limited!

1 lap workout

2010-09-01T12:46:00.000-07:00

Skills and SWOD
Split Jerk
1-1-1-1-1

WOD
400m Walking Lunges

Congrats to Chely with the best time of 10:19 and to Itza, finishing with the heart of a lion...and probably legs of a new-born deer :) Great job everyone!!

FGB V

2010-08-30T08:43:00.000-07:00

Fight Gone Bad V is less than a month away. Click the link to donate to the cause, or click the tab on MindBody Online Scheduler to register for the event. Just $50 gets you registered, t shirt, food, drinks, and donates to the 2 foundations. Mark your calendars for September 25th!!! DONATE HERE

WOD 1- 5min. AMRAP
5 burpees
10 box jumps
15 pushups

rest 5 min

WOD 2- 10min. AMRAP
25 V-ups
15 DB swings
5 DB snatch (5 each arm)

2010-08-27T11:44:00.000-07:00

5 sets, 2 min rest between
1 power snatch, 1 hang squat snatch, 1 snatch
1 power clean, 1 clean, 1 split jerk

know your terms and exercises!! check out the link to clarify
http://www.crossfit.com/cf-info/excercise.html

2010-08-25T05:16:00.001-07:00

Skills/Drills
Pressing Snatch Balance, Heaving Snatch Balance, Snatch Balance
SWOD:
Snatch Balance
3-3-3
WOD:
12 min AMRAP
4 burpees
8 V-ups
12 DB swings 53/35#

2010-08-23T05:11:00.001-07:00

Again Faster with the Split Jerk
http://www.againfaster.com/the-micd-instructor/2008/6/1/the-split-jerk.html

SWOD
Split Jerks
3-2-1

WOD
5 RFT
400m run
10 HSPU

UNBROKEN

2010-08-20T12:00:00.000-07:00

max reps, unbroken, of each exercise. rest 5 minutes between exercises

THRUSTERS 95/65
PULL UPS
KB SWINGS 53/35
BURPEES

2010-08-18T11:37:00.001-07:00

5 rounds for time
135/95# hang power clean, 10 reps
20/15# wall balls OR 50/35# KB swings, 15 reps (dependant on equipment)
20" box jumps, 20 reps

FIGHT GONE BAD V is next month!! We will be combining with other CrossFit gyms from SA to make a united, big, badass fundraiser event!! Stay posted on the main site for more info

CrossFit Total

2010-08-16T07:19:00.001-07:00

3 attempts at a 1RM of each exercise. Total is combined max weight of each lift.
Deadlift
Overhead Press
Back Squat

Dan: DL-315# P-125# BS-245#
Scott: DL-285#(new PR!) P-110# BS-225#
Lila: DL-185#(new PR!) P-75# BS-145#
Coach E: DL-275#(new PR!) P-90# BS-165#. total 530

Team Elite CrossFit at the Texas Throwdown in Dallas this past weekend!!

20 Min. AMRAP

2010-08-06T10:02:00.000-07:00

As many rounds as possible in 20 minutes of:
20 KB/DB one-arm walking lunges
20 double-unders
20 KB/DB other-arm walking lunges
20 pushups

Thanks Coach Greg for covering the M-W-F 6am classes while I'm out! You're in good hands!!

3x3@MAX

2010-08-05T09:00:00.000-07:00

3 sets of max pullups
strict, kipping, butterfly, get over that bar!!
rest 3 min between

3 sets of max back squats 225/155
rest 3 min between

3 sets of max ring dips
rest 3 min between

RUN

2010-08-04T11:05:00.000-07:00

3 rounds of:
600m run
400m run
200m run
1:1 work to rest ratio on each run

AJ, world champion sprinter
Chely, high school track/cross country supa-star
Emily......hurtin!!

lots of 3's and lots of snatches

2010-08-03T08:31:00.000-07:00

3-3-3
Snatch

3 rounds for time:
3 snatches
3 OHS
30 toes to bar

Thanks Audrey, from CROSSFIT HOUSTON!! You are a great WOD buddy, a strong motivator, and an even better friend. Can't wait til next time!!

2010-08-02T08:35:00.000-07:00

Deadlift--
Heavy singles until you reach your 1RM or time is up

WOD--
15-13-11-9-7-5-3-1 HSPU
1-3-5-7-9-11-13-15 L Pull Ups

Emily: HSPU to a 45# plate on floor and Kipping Pullups (14:37)

workin for the weakness

2010-07-30T08:36:00.000-07:00

Weakness Day: practice/drill anything you want to improve on. 6AM practiced kipping pullups and cleans. Chely and I worked on muscle ups. Wednesday, Chely and I each had to use bands for assistance on our ring dips. I made 1 ring dip by December a goal of mine. Well....today Chely did this

And I did this...

...guess we'll make 10 ring dips our next goal :)

2010-07-29T07:53:00.001-07:00

First...
1RM Clean

GET IT, BARNEY!!!

Second...
Chipper for time:
15 Power Cleans 135/95
25 Burpees
50 Toes to Bar/K2E
100 Double Unders
800m Run

2010-07-28T07:39:00.000-07:00

Back Squats
3-3-3-3-3

7 round for time:
3 muscle ups
1 suicide run
**If you can't do a muscle up, substitute 5 ring pullups/ring rows and 5 ring dips for every 1 muscle up. So, 15 ring pulls, 15 ring dips, 1 suicide run, 7 rounds.

REQUEST LINE!!
Taking requests for t-shirt ideas and photo-shoot ideas. We are going to make an Elite CrossFit calendar!! Details coming soon...

Overhead Series

2010-07-27T07:26:00.000-07:00

Press:
1-1-1-1-1

Push Press:
3-3-3-3-3

Power Jerk:
5-5-5-5-5

Motivation

2010-07-26T12:03:00.001-07:00

Why the ladies really love XFIT.....

800/50

2010-07-26T07:37:00.000-07:00

Skills:
3x through of--
max pullups/kipping practice
10 pistols (5 ea.)

WOD:
800m run
50 ring dips
800m run
50 KB swings 53/35

PISTOL PRACTICE video.

Clean to Thruster

2010-07-23T08:35:00.000-07:00

SWOD:
3 attemps to find 1RM of squat clean to thruster
(coach em-115#)

WOD:
15-12-9
thrusters 135/95
burpees
(coach em w/ 75lbs-7:32)

An article on MENTAL TOUGHNESS. Please read and enjoy. Have a great weekend!

2010-07-21T11:30:00.000-07:00

SWOD
Snatch Pulls
2-2-2-2-2 (mine were 95-115-135-145-155)

WOD
5 rounds for time
10 ring dips
15 wall balls 20/15
20 v-ups
(my time was 11:11 with band-assisted dips, Rx on wall balls)

Check out athlete spotlight HERE

Week...Game On!!

2010-07-19T07:38:00.000-07:00

If this doesn't motivate you I don't know what will!! Preview clip of the 2010 CrossFit Games, this past weekend. Highlight videos to come soon! Coach Glassman had me at "Prove it!"

Game on this week!!
SWOD:
Front Squats 5-5-5
1 min handstand hold between FS

WOD:
600m run
7 rounds for time
10 (5 each arm) single arm DB SDHP
10 single arm DB Snatch
10 single arm DB OHS
Finish with 600m run

Glory Days....

2010-07-14T13:31:00.000-07:00

Taking a moment to recap on some glory days. As coaches of Elite CrossFit, we all come from different backgrounds and bring strengths and talents to the table that not another can precisely match. I was a synchronized swimmer for the university, All-American 4 years, and on Team USA for 3 years. Anjanette Kirkland was an American hurdler who won the World Championships and World Indoor Championships in 2001...not too shabby for a workout buddy! CLICK HERE for her own wikipedia page :) Jeremy comes from a DI football background and has built his business from nothing into the Elite Strength and Conditioning you all love today! Chely just kicks ass at everything, Jeff resides with the US Army, the list goes on and on!! I am very lucky to be surrounded by people who simply ROCK!

What is Fit?

2010-07-14T07:03:00.000-07:00

WHAT IS FITNESS? the age-old question of what is fit, who is fit, and what does a person need to do to become fit? There are 10 recgonized aspects of fitness (cardio-resp. endurance, strength, stamina, speed, power, agility, accuracy, balance, coordination, and flexibility) and the CrossFit programming builds broad improvement in all 10 areas.

Strength: Bench Press
3-3-3-3-3

WOD: 20min AMRAP
800m run
20 ring pullups

2010-07-12T07:34:00.000-07:00

Strength:
3x max strict pullups
WOD:
400m run
25 burpees
400m run
25 burpees
400m run

Which One?

2010-07-09T10:12:00.000-07:00

Which one was rougher, the warm up or the WOD? Intensity is relative. The term "relative" means "dependant," on many factors: your age, your fitness level, eating habits, sleeping habits, your strengths or weaknesses, mental factor to push yourself, illness/injury...the list goes on and on. Perhaps in the warm up this morning you were fresh, rested, so you went "balls to the wall." It was hard for you. When the WOD came around, for whatever reason (insert reason from list above), the relative intensity was lower and the WOD was seemingly easier. I tell my athletes all the time, "the body will do it!" It is your mind who is in total control over how well and to what degree your body will do it. Pushing your limits and reaching outside your comfort zone, continuously, is the only proven way to form long-lasting results!! Either that....or the warm up was too hard. (which I have thought of too!) great job!! Enjoy the weekend.

WARM UP
5 min jog
4 min situps
3 min squats
2 min DB swings
1 min pushups

rest

WOD
5 rounds with partner
10 partner feet-to-feet med ball situps
10 partner med ball chest pass
tag team 2 laps around bball court

the HILLLL

2010-07-07T06:56:00.000-07:00

3x max handstand holds

WOD
3 rounds for time
1 hill run (downhill
1 hill run (uphill)
21 KB swings (53/35)
21 pushups

How is your recovery!!! Rest, hydration, nutrition, vitamins, and antioxidants are all a VITAL part of proper recovery. Click the Advocare link on the home page for more info!

as American as apple pie, and hang cleans

2010-07-02T15:00:00.001-07:00

3 attempts to find your 3RM back squat
WOD
max hang cleans @ 40% body weight
rest 2 mintues
max hang cleans @ 50% bw
rest 2 minutes
jump up 10% of body weight each set until you can no longer complete max reps at that weight

How lucky we are to live in a country which absolutely rocks! No doubt that Sunday, Americans will fly the flag proud. The American Flag is fore-front, it stands before financial downfall, it preceeds oil spills, wars, poor schools, and severe weather. The flag flies high, above gas-guzzlers, crappy food, and divorce. The very thing that symbolizes us choosing our diversity as individuals also allows us to come together as a United Nation. Have a safe and happy 4th weekend and be proud for all we fight for and all we are!!

Slow coach, Late post

2010-07-01T08:26:00.000-07:00

Wednesday WOD
20 minute AMRAP
20 DB/KB swings 53/35 UNBROKEN
20 pushups UNBROKEN
20 wall balls 20/15 UNBROKEN

**Each set of 20 must be unbroken, so don't begin number 1 until you can commit to finishing number 20.

2010-06-28T06:23:00.000-07:00

SPEED/AGILITY
8x
20-yard shuttle sprints
90 sec. rest inbetween

WOD
200m run
30 burpees
400m run
20 burpees
600m run
10 burpees

2010-06-25T05:53:00.001-07:00

3x through
8 strict pull ups
max pushups
1 minute rest between efforts

WOD
4 rounds for time
25 overhead lunges
1 basketball shuttle sprint
25 dumbbell swings

j-e-l-l-o :)

2010-06-23T07:05:00.001-07:00

how those legs doin??

WOD
Karen
150 Wall Balls for time 20/15#
Congrats to Adam with the best legit-weight-time this AM, 6:58 :)

rest

Cooper's 2 Mile Run

2010-06-16T13:12:00.000-07:00

3x max handstand holds

then:
10-->1 burpees
1-->10 deadlifts (225/155)
superset burpees and deadlifts. so first round will be 10 and 1, then 9 and 2, so on until your final round consists of 1 burpee and 10 deadlifts. GO FOR SUB 10 MIN!!!

2010-06-14T07:25:00.000-07:00

Drills: Snatch

Coach Jeff and his snatch set up

SWOD: Push press 3x5
WOD: 12 min AMRAP
5 HSPU
10 box jumps
15 air squats

9-6-3

2010-06-09T07:53:00.000-07:00

Strength:
3x10 Front Squats

WOD:
9 rounds for time
6 burpees
3 hang power clean 155/105#

The Emily and Chely WOD for the day was
For time:
750m row
75 chest to overhead 65/55#
750m row

Da WOD

2010-06-07T14:43:00.000-07:00

Happy Birthday to the big man!!! Jeremy turns 35 today!

5x5 OHS
20 v-ups between each set of 5

5 rounds for time:
10 HSPU
20 air squats

Inagural WOD

2010-06-04T07:01:00.000-07:00

Breakin in the NEW UIW WEIGHT ROOM!!!! Had to test out the new racks and platforms with a 1RM clean and jerk!

--each person gets 3 single attempts at max weight for the clean and jerk. Highest load achieved is your 1RM.
Dan-155#
Scott-145#
Rebecca-100#
Mandee-95#
Lila-85#
Carolina-85#
Michelle-80#
Martha-55#

Followed by 1 mile run for time

happy late Memorial Day

2010-06-02T08:34:00.000-07:00

A little late, but in honor of Memorial Day, I heard a great quote. "All gave some, some gave all." I hope you all had a great weekend and took the time to remember just why it is we celebrate Memorial Day (no..it's not for 3 days off!) For the countless men and women who gave all; so many times, in so many ways, and throughout so many years and wars. We honor their courage, bravery, and strength in life's most difficult of situations and we shall never forget or take for granted what they denied themselves so we could live in safety and comfort.

Wednesday WOD
800m run
25 ring dips/10 burpees
15 ring dips/15 burpees
10 ring dips/25 burpees
800m run

20min AMRAP

2010-05-26T06:50:00.000-07:00

20 minutes as many rounds as possible
10 single-arm DB sumo deadlift high pulls 45/25
20 DB weighted situps
10 burpees

Good Hormones, Bad Hormones, an article from the CrossFit Journal we preech to all our first time athletes. Many of you are not first-timers, but it may be a good refresher.

MIND BODY ONLINE!!!! Make sure you are on there or there will be a burpee penalty!

2010-05-24T06:37:00.000-07:00

SWOD
3-3-3-3-3 Overhead squats

WOD
5 rounds for time of:
5 deadlifts 275/225
10 burpees

Elizabeth

2010-05-21T08:16:00.001-07:00

21-15-9 reps of
Squat Cleans 95# (or modified)
Ring Dips (modified w/ bands)

Congrats Itza--for the best time and best technique!

It's been a rough week of workouts, great efforts pushing through!! Lovin what I'm seein! Keep it up everyone :)

A-B-C

2010-05-19T07:31:00.001-07:00

3 mini WODs today...LOVED the efforts!!!

A- 4 rounds, rest 1 min between rounds
8 overhead squats (mod. heavy)
25 v-ups

B- 3 rounds, rest 1 min between rounds
10 UNBROKEN pullups
15 low back extensions

C-
25 unbroken burpees, not fast...just continuous

I'd like to take a second and brag about myself... :) I passed the Certified Strength and Conditioning Specialist exam!!! The National Strength and Conditioning Association, NSCA, is one of the highest governing bodies in the strength world, and their CSCS exam is the top of their game! Your coach is now a legit, certified, coach!!

CrossFit Total...not a breakfast cereal

2010-05-17T07:01:00.000-07:00

The CrossFit Total is the sum of 3 1RM of: deadlift, overhead press, back squat. You get 3 attempts at a 1RM on each exercise, in that order. Once a max is achieved or 3 attempts have passed, your total load is your total score for that exercise.

DL+Press+BS=CrossFit Total

Gym Rat

2010-05-14T07:10:00.000-07:00

10 minute AMRAP mini-Cindy
5 pullups
10 pushups
15 squats

Then...open gym! Work on your weaknesses and get them to not be a weakness any longer! Don't forget about the 11AM Bootcamp class tomorrow, May 15th, at the UIW Wellness Center!! Kick-off to the summer bootcamp program. Be there for a great workout and to meet your summer coaches!!

The Triplet

2010-05-12T07:41:00.000-07:00

5 sets of the triplet of:
1 press
1 push press
1 push jerk

GO HEAVY OR GO HOME!! :) great job this morning everyone. big class today, that's a good problem!!

Vince Lombardi, What it Takes to be Number 1
Winning is not a sometime thing; it's an all the time thing. You don't win once in a while; you don't do things right once in a while; you do them right all the time. Winning is a habit. Unfortunately, so is losing.
There is no room for second place. There is only one place in my game, and that's first place. I have finished second twice in my time at Green Bay, and I don't ever want to finish second again. There is a second place bowl game, but it is a game for losers played by losers. It is and always has been an American zeal to be first in anything we do, and to win, and to win, and to win.
Every time a football player goes to play his trade he's got to play from the ground up-from the soles of his feet right up to his head. Every inch of him has to play. Some guys play with their heads. That's O.K. You've got to be smart to be number one in any business. But more importantly, you've got to play with your heart, with every fiber of your body. If you're lucky enough to find a guy with a lot of head and a lot of heart, he's never going to come off the field second.
Running a football team is no different than running any other kind of organization-an army, a political party or a business. The principles are the same. The object is to win-to beat the other guy. Maybe that sounds hard or cruel. I don't think it is.
It is a reality of life that men are competitive and the most competitive games draw the most competitive men. That's why they are there-to compete. To know the rules and objectives when they get in the game. The object is to win fairly, squarely, by the rules-but to win.
And in truth, I've never known a man worth his salt who in the long run, deep down in his heart, didn't appreciate the grind, the discipline. There is something in good men that really yearns for discipline and the harsh reality of head to head combat.
I don't say these things because I believe in the "brute" nature of man or that men must be brutalized to be combative. I believe in God, and I believe in human decency. But I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is that moment when he has worked his heart out in a good cause and lies exhausted on the field of battle - victorious.

Fifty...but not Filthy

2010-05-10T07:25:00.000-07:00

Skill Transfer:
2x5
pressing snatch balance, heaving snatch balance, snatch balance
(the shorter the name, the more complex the move)

SWOD:
4x5 snatch-grip deadlifts (intro to HOOK GRIP)

WOD:
50 box jumps/step ups
50 single-arm DB snatches
50 DB swings
50m DB farmers carry each hand
50m bounding for distance
50m sprint

BOOTCAMP

2010-05-09T15:32:00.000-07:00

Contact me to lean more about Elite CrossFit summer bootcamps!!! They begin May 17th and end August 13th!

2010-05-07T13:05:00.000-07:00

WOD
2x max handstand (or inverted) hold
1x mas sconds L-sit hold in 90 seconds
then...
400m run
21 DB press
400m run
21 DB push press
400m run
21 DB push jerk

Power-Hang-Full x5

2010-05-05T07:19:00.000-07:00

5 rounds of the triplet of:
1 power clean
1 hang squat clean
1 clean
rest 2min between rounds

WOD:
Dumbbell Thrusters (45/25)
10-8-6-4-2
Sit Ups
50-40-30-20-10

Here's a picture with the Elite crew who participated in the Komen Race for the Cure last Saturday. Thanks for supporting a great cause!!

SAVE 2nd BASE!!!! :)

2010-05-03T07:15:00.000-07:00

DRILLS:
Handstands, Kipping Pullups, Band Pullups

WOD:
6x200m sprints with 2-3min rest between

AFTER-WOD:
50 KBS for time

How is everyone's nutrition? HERE is a helpful link to healthy eating, and above is what your food pyramid should look like. The OLD food pyramid...designating 6-11 grain servings per day...is also the same food pyramid created by the US Department of Agriculture and distributed and supported by our US Government. Both companies are striving to support the agricultural farmers of America, as well as turn packaged foods and grains into a high-selling (low-health) industry...no wonder they want you to eat so much bread!!

elbows up!!

2010-04-30T06:45:00.000-07:00

500m run, 40 situps, 30 squats, 20 pushups, 10 pullups, 10 FS with bar
...and that's just the warm up!!

Front Squats
5x3

AMRAP 3 minutes---double unders

Komen 5k tomorrow! For those of you running with the Elite CrossFit team, we will meet at UIW at 7am! Wear pink!! And imagine...a world without breasts! RACE FOR THE CURE! <3

you go girl!!

2010-04-29T08:57:00.001-07:00

more chicks!! hopefully coming to elite crossfit soon :)

AMRAP's across the board

2010-04-28T10:04:00.000-07:00

5 min AMRAP
20 wall ball shots 20/15
20 double unders (or 50 singles)
5 min rest
8 min AMRAP
5 hang squat snatch 95/65 or 5 hang squat clean 95/65/45
10 burpee box jumps
15 ring pushups or pushups

POD's

2010-04-27T07:17:00.000-07:00

pictures of the day!!

license plate and all!

zach lutton--95lb snatch and 1st place finish on the WOD

Ana's CrossFit booty!

265! new PR

i'ma show you how great i am!

2010-04-26T06:15:00.000-07:00

our deepest fear is not that we are inadequate, but we are powerful beyone measure!!

STRENGTH:
5x3 push press

WOD:
5 rounds for time of--
5 deadlifts 275/185
10 handstand pushups, or inverted pushups
20 air squats

crossfit chicks are HOT

2010-04-23T06:03:00.000-07:00

True, sincere, and hella SWEET article HERE from the CrossFit Journal. Thanks Tim!! If you are a woman, please read! If you are a man...PLEASE READ! The desires of women to increase their work capacity, which leads to heightened confidence, are far more than a "want"...they are critical! There is absolutely no scientific background that states a woman has to do long-drawn out bouts of cardio, or has to use light-resistance machines, or pink or purple rubber-coated dumbbells. Biologically, women possess the SAME potential for fitness gains as men; yet may never get there if they result to "girl pushups" each time they hit the gym. Independant strength and beauty can go hand-in-hand for the female population...and should! Enjoy the article and enjoy being a strong, hot, chick!!

That being said, how about some new PR's yesterday in deadlift!! Caroline tops the female list at 315#. I increased my previous max by 10lbs and hit 265#!!

Friday WOD
10x 100m stride run @ 70%..working on technique
3x20 box jumps with 3min rest between..go HARD!

2 WODs...1 DAY

2010-04-21T06:54:00.000-07:00

Love your hometown!! Cause I HELLA love mine!!

There were 2 workouts today..
A) 3 rounds of:
5 back squat
20 double-unders
rest 2 minutes between rounds

B) 3 rounds of:
10 stability ball dumbbell chest press
10 clapping pushups
10 pushups
rest 10 seconds between exercises and 1 minute between rounds

You were not born a winner, and you were not born a loser. You are what you make yourself be.--Lou Holtz

Dumbbell Fran

2010-04-19T09:09:00.000-07:00

Great to be back with you all after my week at US Nationals with the synchro swim team! We ended the year with a hit and placed 2nd in team, 2nd in combo, 3rd in duet, and 3rd overall!! I am such a proud coach of all of you, and my synchro girls!! Check out Elite CrossFit main page for new shirts!! Pre-order is just $18.00.
Today's Workout started with mile jog and PVC pipe HANG POWER SNATCH drills. WOD was:
Dumbbell Fran
21-15-9 reps each of:
dumbbell thrusters 45/30
pullups

love your medicine ball

2010-04-11T18:12:00.000-07:00

warm up with medicine ball
swings x20
diagonal chops x20
rotations x20

EVERY snatch progression and skill transfer exercise you can think of :)

WOD=5 rounds for time
20 wall balls
20 med. ball situps

Coaching Chely (one of Elite's newest members..and bad-ass by the way) on the clean and jerk. Get it girl!!

This is gonna suck....follow me!!

2010-04-09T08:40:00.001-07:00

Strength:
5x5 deadlift

Conditioning:
1 mile run for time

Challenge yourself daily. Embrace the pain. Yes, it sucks..that's what's so great! You are all ATHLETES; the moms are athletes, the professors, the young, old, the first-timer, the veteran, from the weak to the strong, from beginner to advanced, you are ATHLETES. KNOW THIS!! You are awesome and amazing DAILY and your desire to push yourselves (or allow me to push you) is what makes you better. Day by day, you are improving and making your way to a greater life, hands down!! You will be better not because of CrossFit; but because you are dedicating yourself, your time, your body to a program and coaches that are determined to continuously increase your helath, fitness, and overall quality of life. We change lives daily, challenge yourself to let that happen!! Much love for a great weekend! -Coach Em

Muscle-Up Mayhem

2010-04-08T17:29:00.000-07:00

Starting last Monday, and everyday without question, I vow to do: assisted ring dips, assisted still dips, transition drills, negative dips, jumping pullups, recline ring rows, pullups, static holds on the rings, false grip holds, jumping transitions...whatever I can possibly think to do in order to get MY FIRST MUSCLE UP!!!

I challenge you to do the same! Pick one thing, just one, you want to improve on or "get"...your most important goal, and PUSH IT, WORK IT, DRILL IT, PRACTICE IT every day!! Even 3-5 minutes, that's all you need. Work on your goal each day, in no time you will achieve it and be in search of the next best thing!!

2010-04-07T05:11:00.000-07:00

SUSAN KOMEN RACE FOR THE CURE is Saturday, May 1st! Please sign up under the Elite CrossFit team and join us afterwards for margaritas on the riverwalk!!

Wednesday WOD:
20min AMRAP
20 DB/KB swings
20 DB/KP one-arm push press
20 Double unders/ 60 singles

Our deepest fear is not that we are inadequate,
Our deepest fear is that we are powerful beyond measure.
It is our light, not our darkness, that most frightens us,
Your playing small does not serve the world.
-Marianne Williamson

Drills, Drills, Drills

2010-04-05T05:13:00.000-07:00

Whoever said an 8oz PVC pipe wasn't heavy? Whoever claimed they didn't get a good workout "just drilling" skills and technique? :) man I love crushing you in unexpected ways...in a loving sort-of way!!

press, push press, push jerk
squat, front squat, overhead squat
deadlift

crossfit for the handyman's soul

2010-04-04T17:04:00.000-07:00

my weekend binge of chips and salsa was neutralized not by a crossfit wod..nope..the Jesus WOD friday did it in for me...but by hours of yard work. hard work and sweat pay off...whether it's Fran, 1RM deadlift, 5k run, or shoveling mulch and picking weeds. thanks to my amazingly high crossfit work capacity...which is directly related to power, and thus, intensity...i was able to sustain a few hours in a 1/2 squat, 1/2 deadlift position plucking weeds from their roots and loading, unloading, dumping and shoveling 40lb bags of mulch. crossfit is not a workout program. it will not call for cardio, resistance training, m-w-f back and legs, tues-thurs arms and chest, but it will utilize all possible modes and domains in conjunction with full-body, compound movements that branch across a lifetime...forever safely and effectively bridging the gap between fitness and health. skinny is not fit. healthy is not disease-free. if you can move large loads, long distances, quickly, you are FIT AND HEALTHY. you are CROSSFIT! needless to say, the front yard looks great, i was able to increase my work capacity "WOD-free," and the poop smell inside my car thankfully didn't last too long!! hope everyone had a great weekend!! happy easter!!

Jesus WOD

2010-04-03T09:10:00.000-07:00

scaled:
45lb barbell
5- 1pood kettlebell turkish get-ups
barbell definitely touched the ground!!
took me 1 HOUR to complete 10 rounds plus 10 deadlifts and 10 squat cleans, DNF 14 rounds.

HAPPY EASTER!!!

Workin for the Weekend

2010-04-02T05:21:00.001-07:00

May 1 Elite CrossFit it entering a team in the Susan Koman Race for the Cure!! It's a 5k walk/run starting downtown at the Alamo Dome and you know we will represent well and have a good time afterwards!! Click HERE to register as part of the Elite CrossFit team.

I strongly encourage you all to register with Beyond The Whiteboard. It's a CrossFit online tracking site for workouts, meals, journals, etc. The link to sign up with our gym is HERE

FRIDAY WOD:
4 rounds for time
6 man-makers
6 turkish get-ups

Gotta Love My MOM and Birthday Tees!!!

2010-04-01T14:11:00.001-07:00

75-75

2010-03-31T05:11:00.000-07:00

I really enjoyed class today, you all pushed hard and that "fire-breather" mentality came through! Thanks for the hard work and encouraging me as a coach to do better. I will from now on be RUTHLESS in your squats, we must get them better. That is my lag in coaching, not your fault as athletes, so be on the lookout for more squats!!

WOD Wednesday:
75 dumbbell/kettlebell single-arm snatches
75 wall balls

“Regardless of what the problem is, the answer is to squat.” --Greg Glassman, CrossFit founder

a day late...

2010-03-30T07:31:00.000-07:00

Monday Warm-up:
3 minute bike ride
tabata bike
3 minute cool down

Strength:
2-4-6
press, push press, split jerk
5 roudns, rest 2 minutes between rounds

Met-con WOD:
3 rounds
20 pushups
20 v-ups

Thanks to EVERYONE who came out to help me celebrate my 24th birthday!! 30 women working out at one time...nothin but hot!! :) click here for all the photos

Angie!!

2010-03-26T15:41:00.000-07:00

WOD today was Angie:
100 pullups, 100 pushups, 100 situps, 100 squats. you must complete all 100 before moving on to the next! we had a few new faces, so welcome everyone!!

later, i hit the track with my mom. while she walked and jogged the bleachers, i did "the angie 800"
800m run
100 pushups
800m run
100 situps
800m run
100 squats
not one of my greater workout creations, but i feel i did pretty well :)

tomorrow, march 27, is my 24th birthday all-women birthday workout!! see everyone at the uiw football field at 9am!

CROSSFIT AND SEX APPEAL ARTICLE, HERE!

Forearms!!!!

2010-03-24T05:15:00.000-07:00

Warm Up:
Russian Dumbbell Swings, 30sec. of each. 2 rounds.
R arm
L arm
switching
switching walking lunges

PVC drills for press, push press, and push jerk

WOD:
max deadlifts 225/155
3min rest
max pullups
3min rest
max hand stand push ups or handstand hold

Push Press Medley

2010-03-22T05:02:00.000-07:00

Sounds nice and harmonic...right??!! :) Grab a set of dumbbells that are relatively heavy for you. Push press dumbbells, CONTINUOUSLY, as many times as you can. Once you break continuity or can't lock out overhead, you're done. Record that # and rest 3 minutes. Grab another set of dumbbells slightly lighter than your first round, and repeat until failure. Rest another 3 minutes. Weight goes down again and you push press continuously until fatigue one more time.

Total: 3 rounds, rest 3 minutes between each, weight decreases each round

Wash the push press medley down with some TABATA SQUATS!! 20 sec of work, 10 sec of rest for 8 rounds.

level 1 certification this past weekend! Try and find me!!

Death by Clean & Jerk

2010-03-19T05:53:00.000-07:00

With a continuously running clock, perform one clean and jerk on the first minute, 2 clean and jerks on the second minute, 3 on the third..etc. Until you can't complete the required # of clean and jerks and the coinciding minute.

Great job guys, such a fun workout!! CrossFit level 1 coaches cert this weekend, I'll see you Monday morning better, smarter!! Have a great weekend!!

Modified Murph

2010-03-17T05:33:00.000-07:00

("Murph" as Rx calls for 1mile run, 100 pullups, 200 pushups, 300 squats, 1mile run.)

6am Modified Murph:
1500m run/row
100 pushups
200 squats
300 situps
1500m run/row

GREAT JOB!!! Seriously, this workout is one of the toughest and longest we've done maybe ever. You all did great and pushed your level of fitness to a new level, along with your mental toughness! Congrats Adam with the time-to-beat of 38:04!!

24th Birthday Workout

2010-03-16T17:47:00.000-07:00

Saturday March 27th, is my 24th birthday!! I will be hosting a birthday workout challenge open to LADIES ONLY!!! This workout will have the opportunity to be scaled or modified for injuries, new-comers, so there is NO EXCUSE for not coming to participate. Should be a lot of fun and there are lots of new women signed up, so the Elite CrossFit female community should be growing!!
University of the Incarnate Word Track and Football Field
Saturday, March 27th 9am sharp(for waiver signing, going over the exercises, and group warm up)
Registration by email please, emily@elite-crossfit.com, by Tuesday March 23rd
WORKOUT (able to modify weights and height of boxes)
400m walk/jog/run
24 box jumps
24 push press
24 dumbbell or kettlebell swings
24 burpees
24 walking overhead lunges with a weighted plate
400m walk/jog/run

21 years away from the 24th birthday workout challenge!!

working wod

2010-03-15T10:53:00.000-07:00

today was more of a "work" day, then a "workout of the day" day.
5x100 efforts at jump rope
3x10 efforts of kipping pull-up practice
3x max handstand holds
3min as many situps as possible
3min as many L-sit seconds possible
3x20 unbroken dumbbell swings

I want to let you all know UIW synchro re-gained its 3rd place national finish this past week!! It has been 3 years since we were on the podium, way to go girls!! I'm such a proud coach.

And I want to STRONGLY ENCOURAGE all of you to please, please make sure you are registered with mindbodyonline. It is critical you do so in order to maintain your spots in class.

KAREN

2010-03-08T05:24:00.000-08:00

WOD: Karen-150 wall balls for time! 20/15# or modified

Also drilled front squat, back squat, overhead squat

"If you seek compliments, you're too focused on criticism. So ignore both." -Sean Penn

"Quality of Life" article by the CrossFit Journal. What makes our value of life different than the sedentary person?

Expect Greatness!!

2010-03-07T13:24:00.000-08:00

This week there is a lot going on!! I will only be here Monday, then I am taking the UIW synchronized swim team to the collegiate national championships at Stanford. Men's and women's UIW swimming is on their way to the DII national championships too. And Jeremy and Jeff are competing in Austin at the CrossFit Sectionals. Top 30 men and women qualify for Regionals, in hopes to make the CrossFit games this summer. Wish us all luck as we dive into hopefully a successful, prideful, accomplished week of competition!!

2010-03-05T08:18:00.000-08:00

wise words by will smith!! please listen to all, it's really something amazing!

POSE running drills
1-1-1-1-1 bench press! (Adam was top with 310#) way to go!!
4 rounds with 90 sec rest between
25 box jumps
bear crawl width of court
sprint width of court

Former mentor of mine, Byron Craighead, was the athletic trainer for the US men's bobsled team this past Olympics!! He is the head athletic trainer at the Santa Rosa Junior College, I job shaddowed under him for a year. From small town Santa Rosa to the 2010 Winter Olympics!! Check out the article HERE

2010-03-03T14:08:00.000-08:00

Jump Rope, single, and double under drills.

L sit progressions

Weighted Pull-Ups 1-1-1-1-1-1-1

3k run for time!! Congrats Stephen, best time with 14min flat!! Keep up the good work everyone. Your ability to tackle challenges is motivational!

6 Years in a ROW!!!!

2010-03-01T14:56:00.000-08:00

The University of the Incarnate Word synchronized swimming team captured their 6th straight South Regional Championship title this past weekend!! Congrats girls for donminating!! Teams went 1 and 2. Trios 1 and 2. Solos 1-5!!! And duets went 1, 2 and 4. Job well done team!! Next stop is Collegiate Nationals next week.

Strength!!!

2010-02-24T05:22:00.000-08:00

Drill:
snatch progressions with PVC pipe

4x8
Back Squats--moderate/heavy weight. This exercise is for strength, but high volume of reps so consider that when choosing weights.

4x8
Bench Press--same ideas as back squats

Then we drilled kipping for pullups

SQUAT!! It's good for you-READ!!

DL and BW

2010-02-22T05:01:00.000-08:00

Deadlift and Body Weight WOD this morning.
1 round=
5 BW deadlifts
2x through of 5 pushups, 10 situps, 15 squats

AMRAP for 10min. Great job 6am crew!! Last week of the paleo challenge, you are rockin it, keep it up!!

the 6pm crew gettin down with Helen underneath the bleachers!! haha

Friday Funday!!

2010-02-19T06:24:00.000-08:00

You missed out on the team relays if you weren't here. Coach even had to jump in to make the numbers even!!

20min AMRAP, one person per team at a time, alternating each round
1 lap around basketball court consisting of:
1st length: sprint half court, back, full court
1st corner: 25 v-ups/sit-ups
1st width: push-up position walk about crawl
2nd corner: 25 squats
2nd length: same sprint
3rd corner: 15 double-unders/50 singles
2nd width: burpees w/ bounding jump for distance

Michelle/Adam--4 1/2 rounds
Emily/Itza--4 rounds