Thursday, May 26, 2011
Join In!!
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?
Thursday, March 10, 2011
CHELEMMINADE CHALLENGE MARCH 27
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!!
Tuesday, February 1, 2011
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!
you better hide yo kids, hide yo wife, and hide yo huzbands...cuhz chelemmin rapin errbody out here (with these shoes!!!)
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!!!)
Wednesday, January 26, 2011
welcome back
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.
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.
Friday, November 19, 2010
tis the season
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!!!
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!!!
Wednesday, October 20, 2010
ISABEL
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 :)
"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 :)
Friday, October 8, 2010
my girlfriend can beat up your boyfriend
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**
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**
Wednesday, October 6, 2010
Monday, October 4, 2010
Corn tortillas are paleo, right?!
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!!
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!!
Monday, September 27, 2010
bad blogger
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
WOD
Snatch 5-3-1
Clean and Jerk 5-3-1
rest 2 minutes between efforts
Friday, September 17, 2010
Last Day
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
WOD
3x 1-mile run with 5 minutes rest between
record time for each mile separately
Thursday, September 16, 2010
Paleo-ghetti and Meatballs
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!!
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!!
Wednesday, September 15, 2010
Crazy Lady
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!!
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!!
Friday, September 10, 2010
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!!
(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!!
Wednesday, September 8, 2010
Mary
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.
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.
Friday, September 3, 2010
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!
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!
Wednesday, September 1, 2010
1 lap workout
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!!
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!!
Monday, August 30, 2010
FGB V
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)
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)
Friday, August 27, 2010
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