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A Great Start To The Week
Regionals are now over and the year of training is behind us. We look forward to next year and another 12 months of training for 3 days of competition. Thank you to everyone who joined us at the Freeman Coliseum to support the athletes from Mission who were competing. We definitely had the strongest showing of fans and support of any gym there and that says a lot about who we are and our family. Thank you all again for your support!
You can check out the final results by clicking here.
IMPORTANT!
PALEO CHALLENGE MEASUREMENTS WILL BE DONE IN YOUR REGISTERED CLASS TIME THIS WEEK! Make sure to come in and get the measurements done if you are in the pale challenge! The benchmark workout will be done THIS COMING SUNDAY DURING CLASS. The 9:00am and 4:00pm classes will be the pale challenge benchmark. If you are not in the pale challenge, you can still come to class and do the workout with us!
BUY-IN:
400m Run
Everett Warm-up
Strength WOD:
3 – 3 – 1 – 1 – 1
Clean & Jerk
WOD: 4 RFT (20min Cutoff)
400m Run
Max Reps of C&J at 50% of 1 RM
Check back later today for more pictures from the 2012 South Central CrossFit Regional!
Final Day of CrossFit Regionals!
Tomorrow, Sunday, is the final day of the 2012 South Central CrossFit Regional! We have had great support from our CrossFit Family thus far and wish it to continue!
There are two morning workouts to watch and maybe two in the afternoon if the team and Drew perform as hoped. Come watch their climb to the top!
Amy, Rebekah and Collanne will be competing as a team at 8:00am and Marco, Nick and Ed at 10:00am. Drew will be competing at 11:00am as well. This is the Snatch Ladder! Not to be missed!
If all goes well, both will be competing later in the afternoon, so come make a day of it!
Like I said, we have had such a great supporting group from Mission CrossFit so far, and we would love it to continue. Come out, have fun and support your CrossFit family!
Team Competes at 10:40 for WOD 1
Come check out our affiliate team compete in their first WOD at 10:40am!
Our fans are sitting in section 9! Look for the red shirts!
Two WODs For The Price of One
Regionals starts tomorrow at 10 AM at the Freeman Coliseum! Make sure to get a ticket online if you haven’t already!! We will only have class at 5:30am and 6:30am tomorrow and 7:30am on Saturday! Don’t have your ticket yet? Get your tickets by clicking here!
The Regional Fan Shirts Are In! Please come pick them up today or tomorrow morning in time for the first workout this weekend!
BUY-IN:
400m Run
Grab a Partner for 3 sets:
Plank Walk Down, Walk Lunge Back (while your Partner Holds a Plank)
Power Snatch Warm-up
WOD #1:
10min AMRAP:
30 Double Unders
10 Power Snatches (75/55)
WOD #2:
5 RF Reps:
:30 Hollow Rocks
:30 Sit-up
CrossFit Baseball!!
Don’t forget to get your tickets for regionals! Click Here!
Also, we will have the spectator shirts this evening, so COME PICK THEM UP BEFORE THIS WEEKEND
What happens when the CrossFit Kids Coach takes over the programming for the week? The WODs get a little spicy!!!
Warm-Up
400m Run
30 Wall Squats
30 Good Mornings
30 Lunge-to-instep (total)
30 Arm Circles (15 each)
3 x 10 Pull-ups
Endurance:
Sprint 800m
15 Jump Squats
Sprint 400m
15 Jump Squats
Sprint 200m
15 Jump Squats
WOD:
CrossFit Baseball!
Half the class is team 1
Half the class is team 2
Every athlete must complete a home run:
20 LHPU
20 KBS (24/16kg)
15 slam balls (20/14)
200m Run
The Bear
How hard has Paleo been when the entire city smells like beer for Fiesta? Well, we are almost to the end of the challenge! If you have been rocking total beast mode and kept your cheats to a minimum, then you should be feeling like a monster during the workouts and maybe you are even noticing some new muscles popping up in the mirror. Below is a link to some of the coaches’ favorite Paleo blog to help you mix it up on your last week!
Warm-Up:
Agility Ladder
Skill/Strength:
Pistols
3 x 6 reps
WOD:
“The Bear”
5 Rounds of 7 Complexes:
- Dead-Lift
- Power Clean
- Front Squat
- Push Press
- Back Squat
- Push Press
Regionals Are Friday!
We are only 4 days away from the 2012 South Central CrossFit Regional here in San Antonio! I know a lot of you have been partying it up for Fiesta, so I want that party and fun atmosphere to spill over to our Regional event! This is huge for our athletes and we have been training all year for this. We want all of you to come out and support, so pick up your ticket if you haven’t yet! The spectator shirts should be in Wednesday to give out! Make sure to pick it up Thursday/Friday or Saturday morning!
Class Times For This Weekend:
Thursday: All Regular Class Times
Friday: 5:30am & 6:30am ONLY
(NO afternoon or evening classes)
Saturday: 7:30am ONLY
(NO 8am or 9am classes)
Sunday: No CLASSES
(NO 9am and 4pm classes)
BUY-IN:
3 Rounds:
250m Row
10 LHPU
10 Downward Dawg-to-Cobra
10 Scorpions (total)
Strength WOD:
3 Sets
3 Shoulder Press/5 Push-Press/7Push-Jerks
@ 65-75% of 1RM Shoulder Press
WOD: 4 RFT (25min Cutoff)
200m Run w/ Plate (45/25)
30 Box Jump (24″/20″) or (Plate Step-ups)
20 Plank Up-Downs
10 Plate Burpees
There will be a Mission CrossFit Kids San Antonio class tomorrow from 7:45am-9:15am at the CrossFit Kids location:
7701 Broadway
Suite 5
San Antonio, TX 78209
Grab A Partner!
Regionals is one week from today! Make sure to buy your tickets online if you plan on coming to cheer our team, Drew and Ady on! The workouts are rough, tough and heavy, don’t miss it!
Buy your Regional Tickets Here
WARM UP:
400m Run
PVC
STRENGTH:
3 Sets Of:
Max Ring Dips
**Must Preform A MINIMUM Of 8 Rounds/Set**
WOD:
20 minute AMRAP:
*With A Partner- one person at a time will perform an entire round, then their partner will preform an entire round- repeat until 20 minutes has expired.
5 Burpees Over The Bar
4 Deadlifts
3 Hang Power Clean
2 Thrusters
1 Push Press
How About A Kettlebell-Run Sandwich
We are now selling speed ropes, lacrosse balls and wrist wraps. They are stacked next to the shirts.
The 2012 Reebok CrossFit Regional Workouts have been posted! Check them out!
WARM UP:
:30 Second Drills:
2 rounds of:
Jumping Jacks
Seal Jumps
Gate Swings
Samson Stretch(2x)
Then..
3 rounds of Cindy
Mobility
WOD:
800m Run
10 Rounds of:
10 KBS (24/16)
10 Sit-Ups
800m Run
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- Wednesday 130619 June 19, 2013Hang power clean 3-3-3-3-3-3-3 reps Post loads to comments. Compare to 101118. Enlarge image SnoRidge CrossFit. "Training the Brain" by Chris Cooper, CrossFit Journal article [pdf]
