LCRA rockin' the bells

6:15-7:15 M/W/F

Hit me up for a free class!

Work Out Loud.

LCRA ROCKSTARS!!

the serious one

and the zaney one!
M/W/F 6:15-7:15 COME GET YOU SOME!!

LCRA WOD 2/22/10

"The Ladder"

50 situps
40 shoulder press (pvc)
30 squat jumps
20 sprawls
10 push ups
...then back up

LCRA WOD 2/17/10

2 Laps
50 Med ball extensions
40 OH squats
30 American Swing
20 Russian twist
10 burpees
2 Laps

2rds

LCRA WOD 2/5/10 PHYSICAL ASSESSMENT

PHYSICAL ASSESSMENT

Today was dry so we were able to do our long awaited assessment which included

4 tabata rounds of air squats

1min max effort push-ups

1min max effort sit-ups

1 mile run


Bonus work: Dumbbell swings and variations

LCRA WOD 2/1/10

20 DB Deadlift
20 Russian Twist
20 DB Squat Clean
20 Push Press
1 Lap

4rds

(sorry , no pic. still in recovery...)

LCRA WOD 1/25/10

5 push ups
10 sit ups
15 squats
2 laps

AMRAP20

LCRA WOD 1/22/10

50-30-20
OH Squats
Russian Twist
American Swing (with kettlebell or dumbbell)

"The Hopper"

LCRA WOD 1/18/10

15 OH Squats
1 Lap (with Kettlebell)
15 in and outs
15 med ball slams
1 Lap (with slosh pipe)
15 push ups

2 rds

Bonus: Kettlebell circut

LCRA 1/13/10 WOD

Renegade Row 20
L/R/Dbl Med. Ball Knees 20
Squat Snatch 20
1 Lap

3rds

Strength and Speed Work:

Hyper Acceleration Training with resistance bands. Enhancing the fast twitch muscles..

LCRA 1/11/10 WOD

25 DB Squat Clean
50 Russian Twist
25 DB Thrusters
50 Russian twist
1 Lap

3 Rounds

Fade Into You..

LCRA 1/6/10 WOD

The Ladder

50 situps
40 pvc shoulder press
30 squat jumps
20 sprawls
10 pushups
...then back up the ladder

done for time.

LCRA WOD 1/4/10

PHYSICAL ASSESMENTS!!!!

4 RDS OF TABATA SQUATS
MAX PUSH UPS IN 1 MIN.
MAX SIT UPS IN 1 MIN.
1 MILE RUN

MED CLEAN
OH SQUAT
10X3

REVIEW AND GOALSETING FOR THE GREAT THINGS TO COME!!

TO GET IN ON THIS CONTACT ME AT 512-921-7563

LCRA Relentless Workout 12/9

Med. Ball Clean
20,18,16...
Burpee
1,2,3....10
Russian Twist
20 (constant between each set)

Get Fit. Here's how..

M/W/F 6:15-7:15AM LCRA BOOTCAMP
T/TH 5:30-6:30AM BRENTWOOD BOOTCAMP
contact me for details: 512-921-7563

Looking Lean and Mean @ the LCRA AM Bootcamp

M/W/F 6:15-7:15AM FOR INFO GO TO CROSSFIT CENTRAL

Health Fair @ the LCRA

Zach and myself represented Crossfit Central at the LCRA Health Fair yesterday. Zach teaches a M/W/Thr 5-6pm class and I teach a M/W/F 6:15-7:15am class on location. We answered questions about how to get started, what it is we have to offer, and what we can to for you. It was a great deal of fun for us both.