1153 N Academy Ave, New Braunfels TX 78130

Sept 17th to Sept 22nd

//Sept 17th to Sept 22nd

Sept 17th to Sept 22nd

 

Look out. Its happening.

Its a special time of year in New Braunfels. Its time for basically all the holidays. Back to back to back. Labor Day, Columbus Day,Halloween, Wurstfest,Veterans Day, Thanksgiving and then its time for a whole month of ” A Christmas Story” (You’ll shoot your eye out). Anyways we here at Sporthalle are here for you.

In order to help you prepare for the Hoildays Whirlwind we are having.

CROCKTOBER FEST.

NEXT MONTHS BIG EVENT!
Join us for Sporthalle’s 1st Annual Paleo Crocktoberfest crock-pot cooking contest! Bring your favorite crock-pot creation and compete against your fellow athletes for the title of SPORTHALLE Ultimate Crocktologist.
What we need from you is to vote on the time of the event.
(ALL THE DETAILS)
Compete in Three Categories!


There will be 3 categories of competition – Entrees, Desserts, and Crocktails. There will be a winner in each category as well as an overall crowning of the 2018 SPORTHALLE Ultimate Crocktologist. Entries are judged by our all-star panel of paleo culinary experts based on taste, creativity, and presentation.


Don’t Want to Compete? – Come Socialize and Eat!
We encourage everyone to come, whether or not you’re entering a dish.Please come join us, even if you don’t plan on entering a dish to mix, mingle, and try all of the fantastic entries. Please bring a dish or drink to share!
So the meat and potatoes…
Judging starts promptly at the beginning of the event. Any entries that arrive after the start will be enjoyed by all but will not be in the running for the title. Eating begins as soon as the judges have had an opportunity to try each entry.
All ingredients must be paleo approved (no grains, no dairy, no legumes). Paleo gray area including, maple, honey, agave, and alcohol can be included but must be disclosed. If you are unsure, ask. We will be happy to approve recipes. Please feel free to post any ingredient questions to comments.
All ingredients must be cooked in the crock-pot (cannot bbq, fry, wok, etc. prior to going in the pot… searing or browning is ok)
Your crock-pot creation will be judged solely on the contents of the crock-pot. Accoutrements and pairings will only count toward presentation points.
Bring your A game and be prepared to share the family recipe (yeah, yeah, you can leave out a key ingredient or two to maintain your edge for next year).

 

On top of that we are also  having our :

2nd Annual Costume Contest Oct 27th

Come in costume and get your pumpkin on. Maybe you can out do Uncle Dave. But probably not.

 

This weeks Workouts.

New Braunfels Crossfit
September

Monday

WARM-UP:

5 min AMRAP easy pace

200m Run

10 KB Swings (light)

10 KB Reverse Lunges

10 Scap Pull Ups

Then….

5 inch worms

10 Rollie Pollie

10 Banded Goodmornings

6 World’s Greatest

 

PREP:

Deadlift Review and Empty Bar work. 2 sets of warm-up.

Pull-Up and scales. Looking for strength development. Looking for tough scales from 5-10 reps,

 

STRENGTH:

3 x 5 Deadlift

Building until you reach 70% of last week’s 5 rm.

3 x Max Effort Strict Pull-Ups

Notes: DEADLIFT = FOCUS on the concentric acceleration.

  • Regrip after each rep while maintain thoracic engagement.
  • Quiet Game (Controlled lowering. No bouncing.)

 

CONDITIONING:

5 rounds for time.

12 Barbell Walking Lunges

12 Ring Push Ups

250m Row/200m Run

Rx 115/85 Fitness 95/65

Notes: Pick the correct to be able to move quickly.

 

Tuesday

WARM-UP:

W/ Partner

10 L/R Lateral Throws

10 Overhead Throws

10 WallBall Push Up Rolls

10 WallBall Squat Throws

10 Sit-up Throws

Then- 400m run while throwing ball.

 

STRENGTH: (15 min)

5 rep Max Bench Press

 

CONDITIONING:

400m Run

20 DB Burpee Clean and Press

40 Toes to Bar

20 DB Burpee Clean and Press

400m Run

Rx: (50/30) Fitness: (35/20)

 

COOL-DOWN:

Lying Handcuffs

T-Spine Extension

Twisted Cross

Wednesday

WARM-UP:

3 rounds 5 reps Empty Barbell

Deadlift

Hang Power Clean

Front Squat

Press

Back Squat

 

STRENGTH:

16 min EMOM

Even: 6 Burpees over the Bar + Max Hang Squat Clean

Odd: Rest

Rx (135/95) Fitness 95/65 Notes: focus on good recovery from the rack position. Practice barbell cycling.

 

PREP:

3 building sprints to get legs prepped for all out sprinting.

 

CONDITIONING:

10 x 100m Sprint

1 sprint every 1 min for 10 minutes.

NOTES: Go all out on these sprints. Listen for your time and try not to deviate more than 5 seconds.

 

COOL DOWN

Couch Stretch

Wall Calf Stretch

IDO Squat

 

Thursday

WARM-UP:

2 min Jump Rope Work

Then – 2 rds

30 sec Bear Crawl

30 sec Shoulder Touches

30 sec Cossack Squats

30 sec Tricep Box Dips

 

PREP:

Handstand Work

 

STRENGTH: (20 minutes)

Part 1) 2-4-6-8-10 +++ HSPU

Take 4 minutes and see how far up the ladder you can get. Must reset after each set. Scale as needed.

 

Part 2) 3 rounds

7-10 Pendlay Row

10 Cross-Body Hammer Curls

 

Part 3) 3 rounds

30 sec Dead bugs

30 sec Russian Twist

30 sec Plank

NOTES: Working on the small parts that will make our bigger lifts better.

 

CONDITIONING:

8 min AMRAP

5-10-15-20…..reps

KB Swings

Single Arm KB Push Jerk

Double Unders

NOTES: Total reps on the Push Jerks.

 

COOL DOWN

Roll Upper Thoracic

Banded Shoulders

Friday

WARM-UP

Tic-Tac Toe Game

Then: 2 rounds

10 Pass Throughs

10 Overhead Squat

10 Goodmornings

10 Kipping Swings

 

SKILL: (15 minutes)

Muscle Up Transitions

Practice Strict Muscle Ups

 

CONDITIONING: game day!

ATHLETE CHOICE

Pick the “Girl” ( These are classic CrossFit “girl” workouts“) you want to Test.

Hellen

Karen

Fran

Christine

NOTES: test day. Talk with your coach and make a plan. You will retest this “Girl” workout later this year.

 

COOL DOWN:

IDO Squat

Thoracic Flow

Foam Roll everything

 

 

 

 

 

 

 

 

 

2018-09-16T20:52:56+00:00

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