11/30/2009

30 Nov 09
Man-eater
10,9,8,7,6,5,4,3,2,1 of each
Pull ups
Push ups
Squat jumps

11/25/2009

You have to come to the body shop to find out the WOD. :)

11/24/2009

reBlog from cflumberjack.org: Crossfit Lumberjack | For the families of the fallen

I found this fascinating quote today:



With the help of the CrossFit community, we can assist the men and women at Ft. Hood and Lumberjack CrossFit to raise money for the families of the fallen, and the future needs of the approximately 30 wounded.cflumberjack.org, Crossfit Lumberjack | For the families of the fallen, Nov 2009



You should read the whole article.

Wod 23 Nov
Unworthy
Squats-80,40,20,40,80
KB swings -40,20,10,20,40
Pull-up- 20,10,5,10,20

11/23/2009

Correction Wod: 23 Nov 09-- Heather
3 rounds for time
Row 500 m
12 deadlifts
21 ring dips
Wod: 23 Nov 09
3 rounds for time
Row 500 m
21 deadlifts
21 ring dips

11/19/2009

19 Nov 09 WOD

25 Lungs
20 pull ups
50 box jumps
20 jump ropes
20 KTE
30 KB swings
30 sit up
20 superman
25 wall ball

11/14/2009

WOD: 14 Nov 09

3 Rounds For Time:

- 400m run
- 20 double unders
- 20 knees-to-elbows
- 20 Overhead Walking Lunges ( M:45#, W: 35#)

11/13/2009

River City Massage School


Thanksgiving Food Drive



*** $5 OFF SPECIAL******


Bring 2 non-perishable food items - $5 off any 1 hr massage (swedish, Deep Tissue, Hot Stone, Lava Shells, Pre-natal)

Wednesday 18 Nov 09 from

9:00 am - 8:30 pm

Bring in a 10lb + Turkey and receive a FREE Swedish Message

www.rivercitymassageschool.com

**Gift Certificates for any occasion available**

Price for Gift Certificates is based on Regular Pricing- Not Specials

AVAILABILITY IS LIMITED AND WILL FILL UP QUICKLY!!

CALL FOR APPOINTMENT 210-798-7988


WOD: 13 Nov 09

3 Rounds for time
- 800 meter row
- 30 KB swings
- 30 pull-ups

11/12/2009

Turkey wrap


* 1 (8 ounce) package lite cream cheese with chives

* 2 tablespoons Dijon mustard

* 6 (8 inch) whole wheat tortillas

* 1 1/2 cups finely shredded iceberg lettuce

* 12 slices thinly sliced deli turkey

* 3/4 cup shredded low-fat Swiss cheese

* 1 large tomato, seeded and diced

* 1 large avocado, sliced

* 6 slices turkey bacon, cooked and crumbled

DIRECTIONS


1. Mix together the cream cheese and Dijon mustard until smooth. Spread each tortilla with about 2 tablespoons of the cream cheese mixture, spreading to within 1/4 inch of the edge of the tortillas.

2. Arrange about 1/4 cup of shredded lettuce on each tortilla, and press the lettuce down into the cream cheese mixture. Place 2 turkey slices per tortilla over the lettuce, and sprinkle with 2 tablespoons of shredded cheese. Top each tortilla evenly with tomato, avocado

slices, and crumbled bacon.

3. Roll each tortilla up tightly, and cut in half across the middle with a slightly diagonal cut.

WOD:12Nov09. 21-18-15-12-9-6-3. Sumo deadlift high pull; snatch

11/07/2009

7 Nov 09

Good luck to our nephew on his soccer game today

Good Luck to Melanie on her competition today at Alamo CF

Randolph Air Show is today and tomorrow

We will open at 5 pm today for anyone that wants to get a WOD in

WOD: Elizabeth
For time: 21 - 15- 9
- Squat Cleans (men:135, women: 85lb)
- Ring Dips

11/04/2009

Wod:4Nov09.

Running Helen
400 m run
10 clean& jerk
400 m run
10 clean& jerk
400 m run
10 clean& jerk

11/02/2009

WOD:3Nov-

for time--
row-1000m;
25 double unders,
row-750m,
50 double unders,
row-500m,
100 double unders

WOD: 2 NOV 09

FOR TIME:

For time:
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups