1153 N Academy Ave, New Braunfels TX 78130

April 23rd-28th

//April 23rd-28th

April 23rd-28th

This week is action packed.

This is a big week at Sporthalle. So busy we needed to make a graphic to keep it all organized.

Firstly there is a social bike ride on Monday night. Bring your bike and enjoy a fun ride through New Braunfels.

On Tuesday, Thursday and Friday this week there are work nights to build our “Thru the Chute” cardboard boat. If you have seen the huge pile of cardboard on the gym floor and thought ” I could do better”, well now is your chance. Come in and help the team put together a winning boat.

On Wednesday there is Run Club. Bring your running shoes and enjoy a quick run (or a long one).

This Saturday there is a lot going on. Community Workout at 930am.

Also happening is:

Thru the Chute Boat Race. Meet at Prince Solms Park. (More information here.)

ComalFit Games and 5k. We have several people Judging and helping put this event on. (More information here)


I Stumbled across this and I wanted to share it.

Blog by one of my favorite authors Ryan Holiday

Whatever is rightly done, however humble, is noble. (Quidvisrecte factum quamvis humile praeclarum.) — Sir Henry Royce

Whatever you’re doing right now, chances are you’d probably rather not be doing it. Even if you’ve got your dream job, it’s very likely that right now you could still be on a conference call you’d rather skip, scheduling some meeting you’re doing as a favor to someone else or dealing with some administrative detail you wish someone else would handle.

Or maybe you’re home from work and you’re picking up around the house. Maybe you’ve got some writing to do and the resistance is setting in. Or you’ve got homework, an application to fill out or someone to fire or need to have difficult conversation with your significant other.

It’s easy to blow these things off. It’s tempting to phone them in. But you can’t.

Because how you do anything, is how you do everything.

Long past his humble beginnings, President Andrew Johnson would speak proudly of his career as a tailor before he entered politics. “My garments never ripped or gave way,” he would say.

On the campaign trail, a heckler once tried to embarrass him by shouting about his working-class credentialsJohnson replied without breaking stride:That does not disconcert me in the least; for when I used to be a tailor I had the reputation of being a good one, and making close fits, always punctual with my customers, and always did good work.

Another president, James Garfield, paid his way through college in 1851 by persuading his school, the Western Reserve Eclectic Institute, to let him be the janitor in exchange for tuitionHe did the job every day smiling and without a hint of shame. Each morning, he’d ring the university’s bell tower to start the classes — his day already having long begun — and stomp to class with cheer and eagerness.

Within just one year of starting at the school, he was a professor — teaching a full course load in addition to his studies. By his twenty-sixth birthday he was the dean.

This is what happens when you do your job — whatever it is — and do it well.

These men went from humble poverty to power by always doing what they were asked to doand doing it right and with real pride. And doing it better than anyone else. In fact, doing it well because no one else wanted to do it.

Sometimes, on the road to where we are going or where we want to be, we have to do things that we’d rather not do. Often when we are just starting out, our first jobs “introduce us to the broom,” as Andrew Carnegie famously put it. There’s nothing shameful about sweeping. It’s just another opportunity to excel — and to learn.

But we are always so busy thinking about the future, we don’t take enough pride in the tasks we are given right now. Too often we phone it in, cash our check, and dream of some higher station in life. Or we think, This is just a job, it isn’t who I am, it doesn’t matter.

This is foolishness.

Everything we do matters whether it’s making smoothies to save up money or studying for the bar — even after we’ve already achieved the success we sought. Everything is a chance to do and be our best. Only self-absorbed assholes think they are too good for whatever their current station requires.

Wherever we are, whatever we’re doing and wherever we are going, we owe it to ourselves, to our art, to the world to do it well. That’s our primary duty. And our obligation. When action is our priority, vanity falls away.

An artist is given many different canvases and commissions in their lifetime, and what matters is that they treat each one as a priority. Whether it’s the most glamorous or highest paying is irrelevantEach project matters, and theonly degrading part is giving less than one is capable of giving.

Same goes for usWe will be and do many things in our lives. Some areprestigious, some are onerous, none are beneath us. To whatever we face, our job is to respond with:

  • hard work
  • honesty
  • helping others as best we can

We should never have to ask ourselves, But what am I supposed to do now?Because we know the answer: our job.

Whether anyone notices, whether we’re paid for it, whether the project turns out successfully — it doesn’t matter. We can and always should act with those three traits — no matter the obstacle.

There will never be any obstacles that can ever truly prevent us from carrying out our obligation — harder or easier challenges, sure, but never impossible.Each and every task requires our best. Whether we’re facing down bankruptcy and angry customers, or raking in money and deciding how to grow from here, if we do our best we can be proud of our choices and confident they’re the right ones. Because we did our job — whatever it is.

Yeah, yeah, I get it. “Obligations” sound stuffy and oppressive. You want to be able to do whatever you want.

But duty is beautiful, and inspiring and empowering.

Steve Jobs cared even about the inside of his products, making sure they were beautifully designed even though the users would never see them. Taught by his father — who finished even the back of his cabinets though they would be hidden against the wall — to think like a craftsman. In every design predicament, Jobs knew his marching orders: Respect the craft and make something beautiful.

Every situation is different, obviously. We’re probably not inventing the next iPad or iPhone, but we are making something for someone — even if it’s just our own resume. Every part — especially the work that nobody sees, the tough things we wanted to avoid or could have skated away from — we can treat same way Jobs did: with pride and dedication.

The great psychologist Viktor Frankl, a survivor of three concentration camps, found presumptuousness in the age-old question: What is the meaning of life?” As though it is someone else’s responsibility to tell us. Instead, he said, the world is asking you that question. And it’s our job to answer with our actions.

In every situation, life is asking us a question, and our actions are the answerOur job is simply to answer well.

Right action — unselfish, dedicated, masterful, creative — that is the answer to that question. That’s one way to find the meaning of life. And how to turn every obstacle into an opportunity.

If you see any of this as a burden, you’re looking at it the wrong way.

Because all we need to do is those three little duties — to try hard, to be honest, and to help others and ourselves. That’s all that’s been asked of us. No more and no less.

Sure, the goal is important. But never forget that each individual instance matters, too — each is a snapshot of the whole. The whole isn’t certain, only the instances

How you do anything is how you can do everything. We can always act right.


CrossFit Programming:




3 min of Sprint work.

Then 2 rounds of

20 Banded Good mornings

10 Kasack Squats

5 Spider-Man



Review movement with empty bar.



Spend 20 minutes building up to a tough 1 rep Deadlift (perfect form!)

(Recommended rep progression 5-3-2-1-1-1)


Notes: the month of May and June you will need the DL weight to follow the upcoming strength program.

The 1 rep should be smooth and fast with perfect form.



6 min AMRAP

12 Wall Balls

8 V-Ups

6 Deadlift

Rest 2 min

4 min AMRAP

8 Wall Balls

6 V-Ups

4 Deadlifts

Rx 185/135, Fitness: 135/115

Notes: Choose a weight that you can move unbroken with perfect form!



1:00 Pigeon Stretch R/L
10 Slow Hip Switch

1:00 Roll Upper Back



400m Run

Then: 3 rounds

10 Kick Throughs

10 Reverse Hand Position Push Ups

10 Single Arm Ring Rows L/R



7 min EMOM

5 Pull Ups

10/7 Push Ups

Notes: Chest to Bar if possible especially if scaling to jumping pull ups.

If push ups are easy then BAND or CLAPPING. Preparing for Murph at the end of May.



4 rounds of 40 sec WORK and 20 sec Rest

Front Raises with Empty Bar or Band

DB Bent Over Rows

Bicep Curls with Empty Bar (and band for spice)

Banded Tricep Extension

Notes: Find a weight that you can do continuously for 40 seconds. Rotate station after each 40 secs.



1:00 Dead hang on Bar Focus on deep breathing
10 T Spine Opener L/R

10 Shoulder Wall Slides



5 rounds 30/30

Double Unders (Nasal Breathing only)

(Sub- singles or tall Jumps without rope)


Then: 3 rounds of Banded Monster Walks

10 x Left/Right/Forward/Backward



Review Back Rack position

10 empty Bar Reverse Lunges

2 building set to find first working weight.



Back Rack Reverse Lunge DYNAMIC (tempo 31X2)

5 x 5 (L/R)

3 x 30 sec Weighted Planks (on elbows)

Notes: Focus on good spinal position and being DYNAMIC coming out of the lunge. Rest 15 seconds between legs. Rest 90-120  sec between sets). Plank Weight 45/25 or heavier at coaches discretion.



4 rounds for time. (15 min CAP)

12 Front Rack DB/KB Lunges

100m DB/KB Mixed Carry (1 overhead/1 suitcase)

12 DB/KB Renegade Rows

NOTES: Switch carry position at the 50m mark.



10 R/L T-spine opener
1:00 Pigeon Stretch R/L
1:00 Couch Stretch R/L



3 rds

10 Ring Rows

10 Fall Outs

Bear Crawl

—- then: TABATA

Plank Rotations



10 Strict Press

10 Push Press



Spend 15 minutes finding a TOUGH 5 rep Push Press

Then: Every 15 for 3 mins perform 3 Push Press

Notes: Challenging athletes ability to move weight efficiently and recover fast.



8 min AMRAP

Single DB Bear Crawl

10 Alt DB Snatch (every round ADD 2 reps)

Notes: Bear Crawl is one Length of the Gym.



1:00 Dead Hang on Bar with deep breathing
Foam roll

Friday (Game Day!)


Indian Run

Then: 3 rds

10 Goblet Squat

10 KB Swings

10 Around the world



Pistol or Shrimp Squat Work

Spend 15 minutes practicing different progressions.



400m Run

40 Box Jumps

30 Thrusters

30 Barbell Step Ups (front rack)

20 Hang Power Clean

20 Burpee Box Jump Overs

10 Snatch

400m Run

Rx: 95/65 Fitness: 75/55 power snatches.



Coaches choice!



Foam roll and work on you 100m goal.


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