12-7-2012 Friday Workout

Sprints!!!

Warmup:  400m run

Tabata Sprints
8 20 second sprints with a 10 second rest in between.

You know, those things don't get any easier...we just gradually get better at them.

12-5-2012 Wednesday Workout

Fun with Barbells!!

Warmup:  800m run

3 Rounds of the following, 15 seconds rest in between each station

1:00  Power Cleans
1:00  Push Press
1:00  Deadlifts
1:00  Situps

Just For Fun:  1 Sprint Round, 30 seconds each station
JFF 2:  400m shuffle/walk/jog

The Puke Fairy was flying around Jade Mountain this morning!  She left empty-handed, but the flutter of her wings was pretty loud!  Great job, ladies!!

Workout pics!

12-3-2012 Monday Workout

Coach Anne brings us another good one...

Warmup:  50 Jumping Jacks

The 100 Workout

5 Rounds For Time

20 Woodchoppers (12 lb medicine ball)
20 Situps
20 Box Jumps (up to 24")
20 American KB Swings 35lb/53lb
20 Pushups

Just For Fun:  Plank For Time

Well...at least there were no burpees...

11-30-2012 Friday Workout

"Isabel"

30 Barbell Snatches, 1 round for time.

Short.  Sweet.  Well...not really sweet, but short.

11-28-2012 Wednesday Workout

Warmup:  Jump Rope/Double Under Practice

WOD: 
 
Squat Cleans 1:00 AMRAP
Situps            1:00 AMRAP
Repeat for a total of 3 sets

Push Press 1:00 AMRAP
Chinnies 1:00  AMRAP
Repeat for a total of 3 sets

Just For Fun

100 IGUG Burpees (I go, you go) Partners alternate burpees until they reach a combined total of 100.           

11-26-2012 Monday Workout

Thanks to Coach Anne for throwing this at us...aaargh!!  It was awesome!

The 100 Workout:

100 jumping jacks
90 crunches
80 squats

70 leg lifts
60 jumping jacks
50 crunches
40 squats
30 leg lifts
20 jumping jacks
10 burpees

 

For time.  Which means as fast as you can.  Egads, the Puke Fairy nearly got me today.

11-23-2012 Black Friday Workout

 I hadn't exactly planned to come in today, but we had a handful of fabulous folks who really, really wanted for us to get together and work off Thanksgiving dinner!  So here's what we did...

"Lumberjack 20"

20 Deadlifts up to 275 lbs
     Run 400m
20 American KB Swings up to 70 lbs
     Run 400m
20 OH Squats up to 115 lbs
     Run 400m
20 Burpees
     Run 400m
20 Chest to Bar Pullups
     Run 400m
20 Box Jumps up to 24"
     Run 400m
20 DB Squat Cleans up to 45 lbs
      and of course...Run 400m

 Before...

And after!!

This was a fuuun one!  Everyone did a great job!

11-21-2012 Wednesday Workout

Warmup:
400m run

Skill Work:

Power Cleans

WOD:

'DIRTY 7's'

Three 7-minute AMRAPS with a 1 minute break between.  In teams of two...one partner does the 7 reps while the other does the next exercise, then switch places.  Continue for the duration.  It's helpful to call out "SEVEN!" upon completing your 7 reps.  And, for us, it's also funny. SEVEN!  SEVEN!  SEVEN!

7 Minutes

7 Power Cleans
Jumping Jacks

7 Minutes

7 Burpees
Walking Lunges

7 Minutes

7 American KB Swings
Jump Rope (Singles or Double Unders)

JUST FOR FUN:
800m run

11-19-2012 Monday Workout

Thanks to Coach Anne for a short and challenging workout!

Warmup: 

2 Rounds

10 Burpees
25 Jump Rope
               
WOD: "Dumbbell Hell"

5 Rounds For Time

5 DB Deadlifts
5 DB Hang Snatches
5 DB Push Presses
5 DB Squats

Rx=20/35

Just For Fun:

75 Situps

11-16-2012 Friday Workout

100 Burpees For Time!!

11-14-2012 Wednesday Workout

Warmup:

Run 400m

WOD:

"Randy"

75 Power Snatches for Time  75/55

Just For Fun:

100 Situps

Thoughts

You know, it doesn't matter where you start...it just matters that you get up and do something.  Are you going to come up off the couch and suddenly be a CrossFit champion, or a marathoner, or an Olympian?  Ummmm....no.  But what's important is that you take the first steps towards simply improving your life.  Change is always a challenge, but oftentimes, so is staying the same.  

So if you're thinking you'd like to start feeling better, working to get stronger, and to make some positive changes in your life, don't be held back by your starting point.  Just pick a goal and get started as best you can, and if you keep moving towards that goal every day, you might just get there.  Just start with baby steps...before you know it, you'll take enough baby steps to cover a mile or two.

11-12-2012 Monday Workout

Warmup: Run 400m

WOD:

40-30-20-10

Walking Lunges
Pushups
V-Ups
Burpeeeees

Just For Fun: Run 400m

Thanks for the awesome workout, Coach Anne!

Thoughts

10-19-2012 Friday Workout

50-40-30-20-10

Box Jumps
V-ups


10-18-2012 Thursday Workout

Run each interval for time.

Run 1 mile
   Rest 3 minutes
Run 3/4 mile
   Rest 2 minutes
Run 1/2 mile
   Rest 1 minute
Run 1/4 mile

Catching Up

Sorry, we've been a bit lax about posting the WOD's, but rest assured, we've still been doing them!!  Getting back into a groove, posting as we go.  Don't let the WOD's scare you away from coming into class...no 'cherry picking'!  Just come in and do the work.  If there's an exercise that gives you trouble, that exactly what you need to be working on rather than shying away from it...so come on in and get SWEATy!!

10-17-2012 WEDNESDAY WORKOUT

Another one from soon-to-be 'Coach' Anne.

Warmup:  Jump Rope for 3 minutes

WOD:  For Time

Run 400m before each set
21-15-9 of Russian Kettlebell Swings 53/35 and Squats
end each set with 5 Burpees

You gotta love how the each time you run gets more and more...um...interesting.

10-16-2012 TUESDAY WORKOUT

This was Sifu Whit's creation.  Ew, ick. 

10 minute Ladder

Kettlebell Swings 53/35
Burpees
Situps

Egads, this one was ugly/awesome!

10-15-2012 MONDAY WORKOUT

Anne Stalter completed the CrossFit Level 1 course over the weekend, so she's running the workouts this week...here's here first one!

8 minute AMRAP

8 Pushups
10 Medicine Ball Cleans
12 Situps

Yeah, these always sound easy...'It's only 8 minutes,' they said...

SWEAT class takes on the Tough Mudder!

This past weekend, our SWEAT crew attacked the Tough Mudder course in Paige, TX, and had more fun than we knew what to do with!  All those sweaty workouts pushed us through the course with smiles on our muddy faces (well...more or less), and ended with a sprint through the Electroshock wires!  What fun!!  We're already scheduled to do it again in April, so contact us if you want to join our team!!!

Working hard!

Taking it to the streets!

400 m with 12lb medicine balls overhead!

9-5-2012 Wednesday Workout

10 minutes Double-Under practice

WOD:
20 American KB Swings
Walking Lunges
15 KB Swings
Bear Crawls
10 KB Swings
Walking Lunges
5 KB Swings
Bear Crawls

Just For Fun:
100 V-Ups

Train hard...get tired...train harder...

9-4-2012 Tuesday Workout

Ready to work on your Double-Unders?? 

1000 Double-Unders for time

Alternatives...4 singles for 1 DU, or High Knee Tuck Jumps 1 for 1.

Get to Jumping!!

Thanks to Mark for sharing his pain with me regarding this workout over the holiday weekend... 

9-2-2012 Sunday Workout

Run 1 mile for time

Set a personal best today, go get it!!!

9-1-2012 Saturday Workout

Angie-ish

100 Pushups
100 Squats
100 Pullups (Kipping or Jumping)
100 Situps

Get 'em done!!!

8-31-2012 Friday Workout

1 mile 'Indian Run'

100 Situps

8-30-2012 Thursday Workout

Warm Up:  H2H Kettlebell Swings

WOD (Courtesy of CrossFit Detonate):

21-15-9

Double KB Thrusters 53/35
Double KB Clean & Press
Run 400 m

Just for Fun:

100 V-Ups

Thanks Mark!  This one's rough!!!

8-29-2012 Wednesday Workout

Passthroughs, Shoulder Mobility Drills

Skills Work:

Overhead Squats

WOD:

"Karen"

150 Wall Balls for time

I believe every single person in class stuck their tongue out at me at least once today.

8-27-2012 Monday Workout

 1 round for time

50 Situps
50 Ring Pushups
50 Jumping Pullups
50 Box Jumps
50 Burpees

Thoughts

One of the few times I accept the word "can't."

What is a SWEAT Angel?

For those of you who grew up where snow was plentiful, the idea of a Snow Angel is a familiar one.  Well, here at Jade Mountain, we don't have Snow Angels...we have SWEAT Angels instead. Most of us end up on the floor after our workouts at some point, and here is the result.

8-24-2012 Friday Workout

More Sprints!!

We 'liked' this one so much (and had a different crew in here today) we did this one again!

Sprint like your behind is on fire for 20 seconds
rest 10 seconds

repeat for a total of 8 sprints


Oh, yeah, we were burning up the sidewalk out there!!

8-23-2012 Thursday Workout

Surfer on Acid

(No, I didn't name this one.)

3 rounds for time

400 meter run
21 burpees

Simple...right?

8-22-2012 Wednesday Workout

1 minute at each station, 15 seconds rest in between.

Shoelaces of Victory
Box Jumps
Situps
Pullups
American Kettlebell Swings
Squats
Back and Forth Sprints
Pushups
Chinnies

3 minute rest

5 sets of 5 Fast-As-You-Can Burpees

then EITHER

5 more sets of 5 F-A-Y-C Burppes

OR

Run 800 meters for time

8-20-2012 Monday Workout

Warmup:  5 minutes Jump Rope

Bear Crawl
5 pushups
5 squats
Bear Crawl
10 pushups
10 squats
Bear Crawl
15 pushups
15 squats
Bear Crawl
20 pushups
20 Squats

Team Workout:
12 minute AMRAP
Member 1:  Run 800m
Member 2:  American Kettlebell Swings
Member 3:  Squats

When Member 1 finishes run, he/she starts squats, while Member 2 starts to run and Member 3 moves up to Kettlebell Swings. Continue this rotation throughout the 12 minutes.

8-17-2012 Friday Workout

800 m run
Rest 2 minutes
800 m run

Just for fun: 100 situps

8-15-2012 Wednesday Workout

"Helton"

3 rounds for time

Run 800m
30 Dumbbell Squat Cleans
30 Burpees

Workouts don't have to be complicated to be effective.  Ouch.

Thoughts

8-14-12 Tuesday Workout

Tabata Sprints + 2

Sprint like your behind is on fire for 20 seconds
rest 10 seconds

repeat for a total of 10 sprints

If you run on a road or sidewalk, and choose to lay down immediately upon completing this workout, don't be surprised if folks pull over to see if you're ok.  Thank them for their concern and tell them that you're just SWEATing!

8-13-2012 Monday Workout

20 minutes AMRAP (As Many Rounds As Possible)

10 burpees

10 chinnies
10 squats
10 pushups

 

C'mon, it's only 20 minutes, right?  Get to work!

8-10-2012 Friday Workout

Warm up:

50 jumping jacks
10 divebombers
15 squats

Workout:

4 rounds for time

12 burpees
24 pushups
36 squats
Run to Landry's sign and back

Have fun!!!

8-8-2012 Wednesday Workout

5 minutes Double Under practice

10 minute AMRAP

6 burpees
12 pushups
18 squats

2 minute rest

12 minute AMRAP

3 Back-and-Forth Sprints
1 Bear Crawl (wood and back)
15 situps

Then you may make SWEAT Angels.

Enjoy!!!

8-6-2012 Monday Workout

IKFF Level 1 Kettlebell Test

This is the fitness test administered by the IKFF to its Level 1 Certified Kettlebell Teachers.

44lbs/26lbs

100 Hand to Hand Swings
16/16 Clean & Press
30/30 Snatches
30 Squats w/ Kettlebell

Ya know how sometimes workouts look easy on paper...?

Use What You've Got, and Don't Say 'I Can't'

I've been watching the Olympics constantly, and was thrilled to see the story of the first double amputee Olympian, Oscar Pistorius, who is a world class sprinter.  Using Cheetah Blades prosthetics on both legs, Oscar glides around the track with athletic grace and power...he was a joy to watch.  I never would have thought I'd see such a thing.

What strikes me about his story is the fact that he never said those dirty words 'I can't'.  How easy would it have been his whole life to say that he couldn't do something because he had prosthetic legs?  If he had, think of all the things that he'd never have achieved.  I guess he'd never have played rugby (yes, he sure did).  He was fortunate to have a Mom who, every morning, told his brother to get on his shoes, then told him to get on his legs, and that's the last she wanted to hear about it.  He grew up believing that he was capable of doing whatever he wanted to do.

Oscar Pistorius

 
We all have challenges.  Allow yourself to believe in what might be possible.  We are all capable of far more than most folks think, even if it takes time.  If we condition ourselves to think 'I can,' or 'I'll find a way around that problem,' or maybe even 'I'm not there yet, but I'll get there eventually,' instead of 'Wellllll, I just can't because of xyz', then suddenly, the possibilities are endless. 

So remember...don't just say 'I can't', unless you put a 'yet' on the end of that sentence.  Allow yourself to see what you can really do...and then see where your legs, whether made of flesh or carbon-fiber, might carry you.

8-3-2012 Friday Workout

Helloooooo Friday!!

3 Rounds

45 seconds at high intensity, 15 seconds rest, move to the next station.

Shoelaces of Victory (Firehose Funky Monkey)
Squats
Power Wheel Ab Rollouts
Pushups
Situps
Pullups
Box Jumps 18"/24"
Kettlebell American Swings 53/35

Not Every Day Is Your Best Day

You know, everyone has 'those days' now and then.  It could be caused by a variety of things...nutrition, lack of sleep, stress, illness...there are any number of reasons that you might have a less than stellar workout.  Sometimes, you find yourself hanging your head after training, thinking that you should have done better, it should have been easier, and certainly you shouldn't be this DEAD after that little workout.

Whatever the reason for a lackluster day, the most important thing to do is remind yourself of something my son said when he was only 4.  I don't remember exactly what occurred, but it was something we thought would be hugely disappointing for him.  We were trying to let him down easy, but he really didn't need that...instead, he shrugged his little shoulders and simply said, "Sometimes...that happens."  And he was right.  No need to dwell overlong on a rough day or a bad performance.  Take a note if you can on what might have caused it and start looking to the next day, the next challenge...and meet it head on.

So the next time you have a day when you get knocked down by your workout, your work, or anything at all for that matter, then just look that day over and then remember the simple wisdom of a little kid.  Say to yourself, "Sometimes...that happens."

Thoughts

Pics from Wednesday Class!

Derek, Traci, Ann, Jacob, Victoria, and The Mighty Terry

Ground to Overheads

 Ruuuuuun, folks...ruuuuuuun!!!

 Derek shows his speed.

 Finishing strong!

 Thoroughly SWEATy!  Great job, folks!

8-1-2012 Wednesday Workout

5 rounds

10 Dumbbell Ground-to-Overheads Left Hand
120 meter shuttle run
10 Dumbbell Ground-to-Overheads Right Hand
120 meter shuttle run

--------------------------------------------

50 Pushups

--------------------------------------------

100 Situps

It was a hot one today...but summer in Texas is like that, y'all...

Greatness is within you.

This commercial really moved me.  You may not be an Olympian, but there's still greatness in you.  It may be only a spark at first, but nurture it, and it can become a bonfire. 

The SWEAT Logo

Designed by Mr. Bryan Leach...our official SWEAT logo!!

7-31-2012 Tuesday Workout

2 Mile Run

Wow...that was just plain awful...let's do it again!!

Getting There

Progress.  That's what it's about...not perfection.  Improving your fitness level doesn't happen overnight, and it can be a difficult to do something that's so physically challenging that you end up on the floor, panting and sweating each day.  In our world of instant gratification, we get used to having things NOW, and when we don't get what we want NOW, we can get antsy.  Or frustrated.  Or maybe feel like we'll NEVER get where we want to be.  "I can barely do regular pushups, and those guys are doing handstand pushups!  That's crazy!" It can seem like an impossibility to many of us, as far away as the moon from where we stand today.

The good news is that making progress is really pretty simple.  Just get started, and don't quit.  If you have to take a break, or get sidelined because of your job, work, a vacation, whatever...just start again.  That's not quitting, that's just a bump in the road.  Just...keep...going.  It doesn't matter where you start, only that you actually start and then keep going!

So what if you're only using an empty bar for push presses when 'that guy' is using a massively loaded barbell?  Who cares if  you're winded after your first 15 squats?  Your squat may not be as low as it should be, but hey, you're squatting!  What matters is that you're DOING something, you're working hard at your level, striving to get better each time.  Just allow yourself to do what you can do.  Your intensity can be just the same as 'that guy's'.  He's been at it longer, and can do more work, but you're working just as hard, even if your run is a slow shuffle and you have to modify the exercises.

Because when you simply do what you can do, day in and day out, when you stick with it and just give it what you've got, a funny thing happens.  After a while, that empty bar just feels too light, so you add weight to it.  You start feeling a breeze in your face when you run, not because it's windy, but because you're faster.  With a knowing smile, your coach asks you to deadlift more weight than you've ever considered lifting in your life...and you actually DO it.  Old clothes feel too big on you, your step is springier, and carrying groceries into the house just isn't a big deal anymore.

Progress...every day, just a tiny bit of progress.  Days go by, then weeks, and months...and before you know it, the moon doesn't seem quite so far away.

7-30-2012 Monday Workout

Warmup Run to the Landry's sign and back.

10-8-6-4-2

Woodchoppers w Medicine Ball
Divebomber Pushups
Chinnies
American Kettlebell Swings

2 minute rest

4 minutes Tabata sprints

The Olympics are on!!  Watching those athletes give their all in competition always inspires me...can't wait to get my SWEAT on today!

Thoughts

7-27-2012 Friday Workout

While some folks caught up on FRAN from last week, the rest of us were hauling up and down the sidewalk next to the freeway...yes, that was us you saw running next to I-10! 

1 Mile Run for time

Sweat was dripping, lungs were heaving, everything felt like it was on fire, but there was no quit out there today...great job, folks!!

7-26-2012 Thursday Workout

Let's keep it simple today...

100 Burpees for Time!!!!

3...2...1...GO!!!

7-25-2012 Wednesday Workout

Run 1/2 mile

50 Squats
40 Hand-Release Pushups
30 Wall Balls 20lb/12lb/9 lb
20 Kettlebell Swings 53/35
10 Pullups
20 Kettlebell Swings 53/35
30 Wall Balls 20lb/12lb/9 lb
40 Hand-Release Pushups
50 Squats

Some days, workouts are short, fast, and furious.  Others take a bit longer, so you just dig in and keep hacking away at it, rep by rep.  Pause if you must, but just...don't...quit. Go get it, folks!!

7-24-2012 Tuesday Workout

10 Sprints

20 Seconds All Out Sprint, 10 seconds rest

After sprints....75 Pushups

7-23-12 Monday Workout

10 minute AMRAP

10 American KB Swings
3 Shuttle Sprints
10 Squats
3 Shuttle Sprints

2 minute REST

4 Minute AMRAP

Burpees!!

Welcome to the Jade Mountain SWEAT Class!

FRAN

21 - 15 - 9

Barbell Thrusters 95/65
Pullups

Yes...FRAN is paying us another visit!  Post your times!