WOD 6/27

Warm Up

PVC Work

WOD

"Suck It Up"

1 mile run
20 thrusters (45,75)
30 back squats (45,75)
800m run
20 thrusters
30 back squats
400m run backwards
20 thrusters
30 back squats

Scaled 1

Work with a partner.  Both run but split thrusters and back squats.

Scaled 2

800m run
15 thrusters
20 back squats
400m run
15 thrusters
20 back squats
200m run backwards
15 thrusters
20 back squats

July Calendar!

The July Calendar is up.  You will notice that there are not as many classes as last month.  There are a few reasons, we have our family vacation this month (July 10-13) and at some point during this month we will be moving.  We are very sorry for the inconvenience so we have a few ways to help make up for it or even change it (especially for future months)...
1.  Anytime you feel the need for a workout call us and we can arrange for a WOD just for you that consist of moving, painting, and flooring.  I promise you will get one heck of a workout! : )
2.  Check out the Crossfit Endurance website.  They always have an endurance WOD that you can do that will help get you ready for the Tough Mudder.
3.  Bring lots of friends (young and old) to Roustabout and we will have to have more classes.  If you bring enough we would be forced to run Roustabout full time.  The ball is in your court!! : )

Many of you have asked me about the schedule once school starts.  We are looking at running classes on Monday, Wednesday, and Friday at 5:30 and 6:30.  DeWayne will also run some 10:30 classes on his days off, and of course we would continue or Saturday WODs (time may change depending on the kids sports schedule).  There is a possibility that I may attempt a few early (and I mean early, 5:45) morning classes during the week at our house.  If this is something you are interested in let me know.  I would be dressed and ready for school, so I would strictly be leading the WOD.

All kidding aside, we love running the gym!  We believe in our methodology and are passionate about making Bandera a fitter community!  Thank you all for your support, dedication, and hard work! 

3-2-1 Go!!!

Roustabout is gettin' Organized!!!

Okay, starting tomorrow Roustabout is getting organized.  Each Roustabout Member will have a file (they are in ABC order of course).  Each file folder has your medical release (for easy access if ever needed, let's pray we never need it) and a stack of notebook paper to keep track of WOD's and times.   It will be your job at the end of each WOD to write down the workout and your time (don't forget the DATE!!!).  That way it will be much easier to find your time when we benchmark.  The outside of your file is for PR's (Personal Records) on lifts, runs, max pull-ups, etc...  I am very excited about the new way of keeping track, I think it will help you see your progress!

And the Winner Is....

Summer Shape-Up Nutrition Challenge-Raegan Mazurek

Summer Shape-Up Pull-Up Challenge-Olivia Bennett

Way to Go!!!  We are very proud of all the participants!!!  More Challenges coming soon!

Food Blog 6-10-11

Breakfast-2 eggs, 2 pineapple wedges, 6 almonds, 1 cup of coffee with 2 tbsp. coconut cream

Lunch-Pei Wei-Kung Pow Chicken, with stock velvet chicken, add broccoli, no rice and no peanuts, 2 glasses of unsweet tea

Snack-about 2 oz. turkey, dried fruit and nut mix (guessing about 1/4 cup), bottle of water

4 bottles of water (it was hot at the gym today)

Dinner-Goat Cheese Salad with chicken, dressing on the side (this way I use less), herbal tea, I must confess I ate a piece of Mack's leftover cheese pizza because I was still hungry (probably because I eat way to fast).  I don't feel to guilty (and you shouldn't either when you splurge), I don't do it very often, and it was tasty!

Well this will be my last food log blog for a bit, tomorrow is the end of our six week Summer Shape-Up Challenge.  I hope it helped you see that this is a very doable life style.  I cannot stress to you how important proper nutrition is, so please continue to make good choices, and let me know if I can help in any way!  It has been a fun journey!

What got you hooked?

So this is the video that DeWayne showed me to get me interested in Crossfit and the Roustabout way of training!  I was drawn to the intensity, strength, and determination of these athletes!  I watched it again today and it still gets me motivated!  I can't wait to WOD at 5:30!http://vimeo.com/3354545

Food Blog 6-9-11

Breakfast-1 organic chicken sausage, 2 pineapple wedges, 6 almonds, 1 cup of coffee with 2 tbsp. coconut cream, sparkling water

3 caffeine free hot teas (in-service, in a cold room)

Lunch-Salad with blackened tuna and balsamic vinaigrette, unsweet tea

Snack-about 2 oz. smoked turkey, about 1 cup grape tomatoes, 6 almonds, sparkling water

Dinner-organic chicken sausage stuffed with spinach and bell peppers (this is a yummy, easy, healthy protein source from Cost-Co), roasted okra, roasted zucchini, water

Food Blog 6-8-11

Breakfast-2 eggs scrambled with pico and about 2 tbsp. guac., 2 cups of coffee with 2 tbsp. coconut cream, water

Lunch-Sparkling water, left over turkey spaghetti (no noodles), 1 pineapple wedge, 6 almonds

Snack-Couple ounces of smoked turkey breast, 6 almonds, 1 apple, sparkling water

sparkling water, bottle of water (2)

Dinner-brisket, one pork rib, coleslaw (without mayo), onions, 1 pepper, and 3 pickle slices

Food Blog 6-7-11

Breakfast-1 link of organic chicken sausage, 4 or 5 almonds, 1 cup watermelon, 1 cup of coffee with coconut cream

Sparkling water, 2 bottles of water

Lunch-Chipolte-Salad with beef, guac., and salsa, bottle of water

Fiesta Texas-1 apple, 3 or 4 almonds, water, Diet Coke (tired of water, needed some flavor, no sparkling water)  (Didn't have popcorn, yeah!!!!)

Dinner- Pei Wei-Chicken Terr. Bowl (velvet chicken, sauce on the side, and no rice), side of steamed veggies, 2 glasses of unsweet ice tea

Snack-All that swimming made me really hungry!!!!  I had some chicken (about 2 oz) and a couple watermelon chunks

Food Blog 6-6-11

Breakfast-1 scrambled egg with pico and about 1 tbsp. guac., 1 cup of coffee with tbsp. coconut cream

sparkling water

Lunch-Salad with chicken, vinaigrette dressing, unsweet tea

1 cup black coffee

Snack-1 link organic chicken sausage, 1 cup watermelon, sparkling water

Dinner-*Chicken and Italian Sausage Spaghetti with spaghetti squash (no noodles), YUMMY!!!

Food Blog 6-5-11

Breakfast-1 organic chicken sausage, 1 apple, 1 tbsp. almond butter, 2 coffees with 2 tbsp. coconut cream (and then the rest of Mack's chicken sausage)

2 sparkling waters

Lunch-large salad with ham, egg, lots of veggies and vinaigrette, water

Snack-1 oz. grilled pork

Dinner-*Okay, so my family is out of town and it is just me, so do as I say and not as I do! : )  I ate only smoked chicken (what can I say I didn't want to cook for just me, so I ate left overs, thanks John!)

Food Blog 6-4-11

Breakfast-1 small pork chop (about 3 oz.), 2 pineapple slices, 5-6 almonds, sparkling water (can you tell I love this stuff), 1 cup coffee with 2 tbsp. of coconut cream

2 bottles of water

Lunch-roasted chicken, about 1/2 cup steamed broc., 2 mini sweet peppers, handful (9-10) black cherries, unsweet tea

Snack-1 oz. pork chop, 1 apple, 3 almonds, sparkling water

Dinner- chicken and veggie lettuce wraps (no rice or sauce), sparkling water

Movie Snack-black cherries

Again not a perfect day, but not terrible either. 

No 10 am WOD on Monday

Sorry, but I found out at 3:30 on Friday that I have a School meeting on Monday, so there will be no 10 am workout.  All other WOD's are as scheduled.  Sorry for any inconvenience!!!  3-2-1-Go!

Food Journal 6-3-11

Breakfast-1 link organic chicken sausage, 1 apple, about 1tbsp. almond butter, 2 cups of coffee with 2 tbsp. coconut cream

sparkling water

Lunch-Last nights dinner (turkey spag. sauce and broc.), sparkling water

bottle of water

Snack- 1 oz grilled pork chop, 3 almonds, 3 mini sweet peppers, sparkling water

2 sparkling waters

Dinner-smoked chicken, roasted sweet potatoes, spinach salad* (this was not my best meal, but I am human and it is the start to my Summer,  yeah!!!)

Food Journal 6-2-11

Breakfast-1 link of organic chicken sausage, 1 pineapple slice, couple almonds. 2 cups of coffee (needed extra caffeine today) with 2 tbsp. of coconut creamer each

Lunch-1 small pork chop, roasted brussel sprouts (guessing about 1.5 cups), bottle of water

Snack-sparkling water, about 1 oz. brisket, 3 almonds, 12 grape tomatoes (I usually don't count but I did today so I would be able to tell you) . 

Dinner-sparkling water, turkey spaghetti (no noodles), brussel sprouts, and broccoli

Other drinks thru out the day- 2 more sparkling waters and a bottled water

June Benchmark WOD

So we are starting something new, the first workout of the month will always be a benchmark workout.  We will repeat the same workout the last WOD of the month.  You are going to be amazed with how much you improve!  It is time to go to work!

June Benchmark

100 Single Jump Ropes
15 Front Squats (95, 65)
10 SDHP (95, 65)

4 Rounds

Wednesday 6-1-11

Okay, when I first started eating Paleo/Zone I discovered a blog where a Crossfit coach would post what she ate each day for two weeks.  This blog really helped me see how to eat, but more importantly I was able to see that this type of lifestyle is doable!  Many of you have asked in the past if I would post what we ate each day and for whatever reason I never committed to it, until now!  We are in the middle of our Summer Shape-Up Challenge and I thought it might be a great way to help the participants stay focused.  So for the next two weeks I will post what I eat each day (the good and the bad).  Hold me accountable if I start slacking!!!

Breakfast-Organic chicken sausage, one small apple with about a tbsp. of almond butter, one cup of coffee with 2 tbsp. coconut creamer

Snack-4 boiled shrimp, about 1/2 cup tomatoes, 3 almonds, sparkling water

Lunch-A stuffed poblano pepper (ground sirloin and spicy salsa), about 1-2 cups steamed broc., sparkling water

Snack-4 boiled shrimp, 2 grape tomatoes, 3 almonds, 2 Sparkling waters, 2 bottles of water

Dinner-Chicken breast, roasted brussel sprouts, 3 black cherries (needed something sweet), sparkling water

WOD 5/30

Murph Day

Run 1 mile
100 Pull-Ups
200 Push-ups
300 Squats
Run 1 mile

Can be done with a partner.  Only one man works at a time.