For time:
Complete in any order holding the weighted plate
(m:45lb,f:25lb)
400m Overhead Carry (active shoulder)
40 Trucker Squats
40 Ab-mat Sit-ups
40 Walking Lunge Steps
40 Box Jumps (m:20in,f:12in)
40 Dynamic Push-ups
Post time and thoughts to comments.
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If you absolutely had to, do you know how to whoop somebody’s ass to defend your own?
Compare to 5-14-09
“Jackie”
For time:
Row 1000m
50 Thrusters (m:45lb,f:33lb)
30 Pull-ups
Post time and thoughts to comments.
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The new daytime (Tuesdays, Thursdays 10:30-11:30am) Champions Combat Arts self-defense class. Still plenty of room for new students!
Compare to 12-23-09 and 10-2-09
Shoulder Press
5-3-5-3-10
then after a short rest
For time:
Run 1 mile
Post loads, time and thoughts to comments.
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Daytime Combat Arts and Self Defense class starting next week!
Tuesdays and Thursdays at 10:30 a.m.
No nonsense, practical self defense. Read the full description of the course at Champions Combat Arts.
Initial enrollment: $300 – includes starter gear package and 1st month tution.
Monthly Tuition: $100/month ($70/month for active CrossFit Champions members).
Please see CFCMatt to enroll or if you have any questions.
CFC Members:
As a Rest/Skill day you have the options of (a) taking the day off, (b) coming in and working on skill/movement of your choice, (c) making up a WOD from the immediately prior 3-day rotation if you missed it, or (d) just coming in and hanging out with us.
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Ground Dwellers Grand Opening!
Good friends of ours, Ground Dwellers, are having their Grand Opening this Saturday, October 31. Ground Dwellers is where Alyx and Mia are taking Brazilian Jiu-Jitsu!
Ground Dwellers offers Brazilian Jiu-Jitsu, Kickboxing and Mixed Martial Arts.
Saturday:
10:00 a.m. – 11:30 a.m. – Kickboxing/MMA Seminar and Demonstration
12:00 p.m. – 1:30 p.m. – Brazilian Jiu-Jitsu Seminar and Demonstration
1:30 p.m. – 3:00 p.m. – Open Gym
9222 Louetta Rd.
Spring, TX 77379
281-871-9248
CrossFit and combatives training, baby! A perfect combination for being hard to kill.
Katy from CrossFit Nasti: video.
In case you weren’t aware, adult Combat Arts classes are starting next week at Champions Combat Arts.
CFC Members:
As a Rest/Skill day you have the options of (a) taking the day off, (b) coming in and working on skill/movement of your choice, (c) making up a WOD from the immediately prior 3-day rotation if you missed it, or (d) just coming in and hanging out with us.
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My martial arts instructor, and very good friend, Jim Mahan, of LetsGetTraining.net and Harker Heights Martial Arts, recently attended his first Level 1 CrossFit Certification Seminar. Below is part 1 of his experience:
My CrossFit Certification Experience, Part 1
As some of you may know, I had the opportunity to attend CrossFit’s level 1 Instructor/Trainer seminar this past weekend over in Allen, Texas.
Though an amazing turn of events, my duty position at work became that of Battalion Master Fitness Trainer. And not only just fitness, but CrossFit.
I was introduced to CrossFit by my great friends, Matt and Pam Munson of CrossFit Champions several years ago. I had just returned home from a tour in Iraq and was still somewhat injured due to an Insurgent mortar attack. My back was really messed up and nothing really was making it any better.
So, once when I was visiting with Matt and Pam, they said that I really had to start doing CrossFit’s method of exercise specifically using the Ab mat for situps and using the GHD machine. And, it worked. I am back on full duty capacity and going 200 mph on a daily basis.
On to my CrossFit certification. As I said earlier, my chain of command tasked me with establishing a CrossFit program for the Soldiers in our Warrior Transition Unit. Oh yeah, and they wanted it in October this year…
So, I jumped on the phone and called up Matt. He graciously listen to me ramble and excitedly shout, then gave me the information I needed to answer questions that my command had as well as put me in touch with Deana at CrossFit HQ to be able to attend a certification quickly.
Matt also put me in touch with several CrossFit Affiliate Instructors who had a great deal to do with helping other Warrior Transition Units and Wounded Warrriors with CrossFit. I have been in contact with them and am getting tons of information for our Wounded and Injured Warriors.
I had the opportunity to attend the CrossFit Level 1 certification this past weekend at CrossFit FX TX in Allen, Texas. The owner and employess right off were first rate. The seminar signup and other paperwork was done efficiently and quickly.
After one of the first lectures, Pat, Chuck and the other Instructor Ninjas offered us our first “treat” of the weekend. A introduction to the Tabata Protocol, Air Squat Tabata’s to be exact. Just at 10 body shaking minutes later, we were ready to listen to the next lecture. Gotta love CrossFit!
Part 2, Introduction to the 9 Principal Movements of CrossFit tomorrow!
Champions Combat Arts will begin Adult Combat Arts classes the first week of October.
Sign up early for discount on enrollment!
Save $50 on enrollment by signing up for Adult Combat Arts classes (to begin first week of October) by Saturday, September 19th.
Special enrollment price is $250 (normally $300) which includes your first month’s tuition and your starter gear package (gloves, shin guards, mouth piece, fight shorts and school t-shirt).
Visit Champions Combat Arts for more information about the program.
Come by the gym and sign up by Saturday, September 19th to get in on the Pre-Launch Enrollment discount!
Congratulations to everyone that attended and completed the Basic Stick and Basic Knife Courses taught by Master Instructor Jim Mahan.
We’ve only got a few spots left in the Combative Applications courses coming up this weekend. See the Schedule page for details on signing up!
HAVE YOU REGISTERED YET? DON’T WAIT TO LONG. SPOTS ARE LIMITED SO DON’T WAIT TILL THE LAST SECOND!
May 8-10, 2009
Combat Arts Weekend!
See below for details about the courses. Register early (see buttons below) for discounted price!
If you have any questions, please don’t hesitate to Contact Us!
Instructor: Jim Mahan
Martial Arts Master Instructor
Military Combatives and Firearms Instructor
Chief Instructor, Combative Applications Training Group
President of the American Combat Arts Federation
1999 World Combat Self Defense Instructor of the year
- Certificates of Attendance will be presented to all participants
- Certificates of Proficiency will be offered to those qualified
- Instructor Certificates will be offered to those qualified
Schedule:
Basic Single Stick Fighting Course
Friday, May 8, 2009, 6:00 – 9:00 p.m.
- Basic striking angles
- Basic blocking techniques
- Basic weapon disarming techniques
- Basic joint locking techniques
- Basic standing grappling integration
- Basic sparring introduction
Price: $25 (early registration), $30 day of
[quickshop:Basic Single Stick Fighting:price:25:shipping:0:shipping2:0:end]
(once you have added items to cart, you will see your cart in one of the sidebars to the right)
Basic Knife Fighting Course
Saturday, May 9, 2009, 8:00 – 11:00 a.m.
- Basic Knife slashing and stabbing angles
- Basic Knife interception techniques
- Basic Knife disarming techniques
- Basic Knife standing grappling integration
- Basic Knife ground fighting
- Basic Knife sparring introduction
Price: $25 (early registration), $30 day of
[quickshop:Basic Knife Fighting:price:25:shipping:0:shipping2:0:end]
(once you have added items to cart, you will see your cart in one of the sidebars to the right)
Personal Protection Course Level 1
Saturday, May 9, 2009, Noon – 5:00 p.m.
and Sunday, May 10, 2009, 8:00 – Noon & 1:00 – 5:00 p.m.
Principles of Multilayered Personal Protection:
- The Fighting Frame
- Body Tool Development
- Spontaneous Strike Defense
- Defensive Tools Introduction
- Combative Anatomy Applications
Combative Applications Against:
- Strikes
- Chokes
- Grabs
- Knives
- Guns
- Grappling
- Ground Fighting
Price: $75 (early registration), $100 day of
[quickshop:Personal Protection Level 1:price:75:shipping:0:shipping2:0:end]
(once you have added items to cart, you will see your cart in one of the sidebars to the right)
Attention CFC Fight Fans:
(and party fans!)
CFC Athletes Shane and Allison will be hosting a UFC party for UFC 96!
The fight card starts at 9:00 p.m., but the party starts at 7:00 p.m. If you intend on coming, you need to RSVP by contacting us by email or by using the form here; use UFC 96 as the subject line and indicate how many will be coming.
Shane and Allison live just a couple minutes from they gym. Friday night, they day before the party, we will email the address and directions to all who have RSVP’d.
Much food & beverage will be provided but you will need to bring your favorite appetizer/snack and anything specific you would like to drink.
Please get back to us ASAP so we can start building an accurate head count.
Hope to see you all there!
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Congratulations to Champions Combat Arts students Christian, Buddy and Matt on earning their Sil-Jeon Mu Sool Yellow Belts!
Outstanding job guys.
