Attention:
The Saturday CFC WOD, 3-6-10, will not be at the CrossFit Champions gym.
It will be held at the HeatherWood Village Community Center.
15018 Willow Branch Drive
Houston, TX 77070
(MAP)
Class times are still 8:30am – 9:30am and 9:30am – 10:30am. You will probably want to show up a little early.
YOU DON’T WANT TO MISS THIS ONE!
For time:
Run 6 miles (trail run!)
Post time and thoughts to comments.
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Trail Running Tips/Guidelines
1. Wear good sturdy shoes. If you have not run on trails before then wearing a good set of running shoes is a good idea. Vibrams are not recommended unless you have been working on building up your mileage off road. Having good traction on the trail is important.
2. Look where you are running. Trail are not maintained and are not smooth, Roots, rock, holes, small tree stumps and uneven running ground is very common. You need to keep your eyes on the trail in order to keep from doing a face plant, twisting an ankle and stubbing a toe.
3. If you do a face plant try not to land on your hand but rather it is best to tuck you arms in to your body to keep your wrist safe.
4. Run with a friend. In case something happens such as getting lost, hurt or anything else that could happen.
5. Bring some water with you on the run. Typically, hand held water bottle is ideal rather than a large bottle.
6. Expect to get a little dirty, there could be mud or water crossings.
7. No Bathrooms or port-a-potties on the trail.
Running on trails can be a lot of fun. It can be more entertaining than running on the road and a sense of freedom and connection can come from running in the woods away from the stresses of the busy world. Enjoy it and look for animals that may be out such as deer, hawks, buzzards, snakes, and other animals. Most all have fun running on the trails!!!!!!
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The Atkins Diet Revamped?
By JENNIFER LARUE HUGET
The Washington Post
For half a century, we’ve been told that saturated fats are bad for our hearts. That belief led to what many now consider the disastrous switch from saturated-fat-filled butter to trans-fat-filled margarine as the bread-spread of choice. It also led to the government’s recommendation, through its Dietary Guidelines for Americans, that we limit saturated fat to less than 10 percent of our daily calories.
But the latest science has many experts reconsidering saturated fat. A study published in the March issue of the American Journal of Clinical Nutrition, for instance, found insufficient evidence linking saturated fat intake to cardiovascular disease or coronary heart disease. Another study in that issue suggested refined carbohydrates and being overweight are the true culprits. And they’re just the latest to suggest that sat fat has gotten a bad rap.
Feel free to post thoughts to comments.
3 rounds for reps of:
1 minute of Deadlifts (m:205lb,f:135lb)
1 minute of Bench Press (m:135lb,f:95lb)
1 minute of Cleans (m:115lb,f:75lb)
There is no rest between stations and no rest between rounds. Score equals total reps from all rounds. Post score and thoughts to comments.
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A great read about LDL and “bad” cholesterol on MSNBC:
(thanks BJ for sending this one in!)
Bad cholesterol: It’s not what you think
It’s time to rethink the halo-and-pitchfork view of our blood fat levels
By Paul Scott
Two laboratory machines have played a role in perhaps the greatest medical misadventure of our time: the indictment of a villain — LDL cholesterol — with the ultimate crime of the heart, coronary artery disease.
…read the full story here.
Skill Day / Level Test Day
Today CFC athletes can come in and work on whatever you choose, but the emphasis is working on movement deficiencies or testing out on items on your Athletic Skill Level Sheets.
Choices include:
- Work on new movements and/or skills you are having trouble with.
- Test out on items on your Athletic Skill Level Sheets.
- Work on a new PR on a given lift or movement.
- Perform a WOD you have been wanting to try or repeat.
The CFC Instructors will be on hand all day to help you with whatever you wish to work on. But, again, understand that the emphasis of the day will be skills/movements and testing. If you wish to perform a WOD, please do your best to get everything set up on your own but have an Instructor sign off on the WOD and your set up and/or weights before you actually start.
Post your days activities and thoughts to comments.
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Paintball!
We have one full paintball team (10 members) filled but we still need one more team! Jamie of the Wrecking Crew is the first member of the 2nd team and is calling on CFC athletes to help fill it up (he specifically called out the Wrecking Crew to step up!).
What are the paintball teams for, you ask? To benefit William Serrato of the CrossFit Clear Lake family! We have 1 10-person team formed already and are wanting at leaset 1 more full team. Team members don’t have to be CFC members. The sign up sheet is in the lobby.
More on William and his family HERE.
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Raw Milk!
Want to learn about Raw Milk. Start with this page, About Raw Milk from www.raw-milk-facts.com. Fantastic reading.
And, if you weren’t already aware, you can buy Raw Milk from Yonder Way Farm, of which CrossFit Champions happens to be an order pickup location (1st Thursday of each month!).
“Sandy”
5 rounds for time:
7 Medicine Ball Clean Wall Ball Shot 2-for-1s
21 Ab-Mat Sit-ups
Post time and thoughts to comments.
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CrossFit Champions hosted our first Yonder Way Farm pick-up tonight. It was great seeing so many of our members, and new faces, picking up orders of grass-fed beef, pasture raised pork, honest to goodness free-range chickens and eggs, and raw grass-fed dairy milk.
Matt and Pam of CrossFit Champions with Jason and Lynsey of Yonder Way Farm:
Compare to 10-21-09
Front Squat 3-3-3-3-3
then after a short rest
1 minute max reps Burpees
rest 1 minute
50 seconds max reps Burpees
rest 50 sec.
40 seconds max reps Burpees
rest 40 sec.
30 seconds max reps Burpees
rest 30 sec.
20 seconds max reps Burpees
rest 20 sec.
10 seconds max reps Burpees
Post front squat loads and total burpee reps and thoughts to comments.
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From the Summary page of SoyOnlineServices, one of the many sites I have bookmarked highlighting the dangers of soy:
SOY DANGERS:
- High levels of phytic acid in soy reduce assimilation of calcium, magnesium, copper, iron and zinc. Phytic acid in soy is not neutralized by ordinary preparation methods such as soaking, sprouting and long, slow cooking. High phytate diets have caused growth problems in children.
- Trypsin inhibitors in soy interfere with protein digestion and may cause pancreatic orders. In test animals soy containing trypsin inhibitors caused stunted growth.
- Soy phytoestrogens disrupt endocrine function and have the potential to cause infertility and to promote breast cancer in adult women.
- Soy phytoestrogens are potent antithyroid agents that cause hypothyroidism and may cause thyroid cancer. In infants, consumption of soy formula has been linked to autoimmune thyroid disease.
- Vitamin B12 analogs in soy are not absorbed and actually increase the body’s requirement for B12.
- Soy foods increase the body’s requirement for vitamin D.
- Fragile proteins are denatured during high temperature processing to make soy protein isolate and textured vegetable protein.
- Processing of soy protein results in the formation of toxic lysinoalanine and highly carcinogenic nitrosamines.
- Free glutamic acid or MSG, a potent neurotoxin, is formed during soy food processing and added to many soy foods.
- Soy foods contain high levels of aluminum which is toxic to the nervous system and the kidneys.
SOY INFANT FORMULA — BIRTH CONTROL PILLS FOR BABIES:
- Babies fed soy-based formula have 13,000 to 22,000 times more estrogen compounds in their blood than babies fed milk-based formula.
- Infants exclusively fed soy formula receive the estrogenic equivalent of at least five birth control pills per day.
- Male infants undergo a “testosterone surge” during the first few months of life, when testosterone levels may be as high as those of an adult male. During this period, baby boys are programmed to express male characteristics after puberty, not only in the development of their sexual organs and other masculine physical traits, but also in setting patterns in the brain characteristic of male behavior.
- Pediatricians are noticing greater numbers of boys whose physical maturation is delayed, or does not occur at all, including lack of development of the sexual organs. Learning disabilities, especially in male children, have reached epidemic proportions.
- Soy infant feeding—which floods the bloodstream with female hormones that inhibit testosterone—cannot be ignored as a possible cause for these tragic developments. In animals, soy feeding indicates that phytoestrogens in soy are powerful endocrine disrupters.
- Almost 15 percent of white girls and 50 percent of African-American girls show signs of puberty such as breast development and pubic hair, before the age of eight. Some girls are showing sexual development before the age of three. Premature development of girls has been linked to the use of soy formula and exposure to environmental estrogens such as PCBs and DDE.
Feel free to post thoughts to comments.
21-15-9 for time of:
Kettlebell Swings (m:53lb,f:35lb)
Dumbbell Thrusters (m:45lb,f:25lb)
Knees To Elbows
Post time and thoughts to comments.
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Great post on YonderWayFarm.com about cooking grass-fed beef:
5 Ways To Achieve Grass-Fed Beef Cooking Nirvana
Upon discussing the topic of nutrition and making the switch from a grain and sugar based, typical American diet to a more Paleolithic, protein, healthy fats and vegetables based diet, one of the questions/statements we often hear at the gym (www.crossfitchampions.com) and our periodic Nutrition Seminars is:
“Yeah, but what do I feed my kids because they won’t eat that.”
or
“Yeah, but it’s going to be hard to now cook two different ways in the house, because my kids won’t eat that.”
or
“Yeah, but my kids only eat such and such. I mean you don’t understand, I’m talking tears and tantrums and all day/night fights if I try to make them eat this or that.”
My response; Are you freakin’ kidding me?! Your kids will eat what you damn well tell them to eat!
Now, look, I try to be understanding when it comes to making a sometimes difficult switch from the crack to real food, but the above questions/statements really, really piss me off.
After you have learned what you learned that made you want to make the switch to healthier eating and ditch the poison that fills the typical American diet and the factory food chain, you would still allow your kids to keep eating the junk?
Seriously?
Would you let them ride around in a car without a seatbelt on? Would you let them ride a motorcycle without a helmet? Would you let them handle your firearms without any instruction on what to do when they see a firearm and no trusted adult around? Would you instruct them to talk to strangers as often as possible?
You see where I’m going here?
The health and welfare of your kids is your responsibility! You would take that matter seriously in all areas except nutrition? You would do everything you can to protect them and raise them well and make them aware of the dangers of the world, in all matters except the actual substances they put in their bodies on a daily basis?
Health and wellness starts with food. And your kids are relying on you for proper guidance whether you like it or not.
Sourced from: MatthewMunson.com (© Copyright All Rights Reserved 2010.)
Compare to 12-28-09
Bench Press
5-3-5-3-10
then, after a short rest
AMRAP in 10 minutes of:
7 Burpees
7 Kettlebell Swings (m:45lb,f:30lb)
Post bench press loads, number of rounds and thoughts to comments.
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Kevin, a relatively new CFC member let us know this evening that he found a great Paleo alternative to traditional 1/2 & 1/2 coffee creamer; Coconut Milk Creamer. He found it at Whole Foods.
So…share! Those of you that have adopted the Paleo lifestyle (SHOULD BE ALL OF YOU!); share with us in comments your best Paleo finds and alternatives. And, in doing so, think about how you will be contributing to the nutrition/paleo website we are still (yes STILL!!!) in the process of developing.
7 Rounds for time of:
7 Knees to Elbows
14 KB Swings (m:53lb,f:35lb)
21 Box Jumps (m:30in,f:24in)
Post time and thoughts to comments.
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Each cube is a teaspoonful. Post thoughts to comments.
Got a question for you all. As you know, we are about to launch a nutritional resource website. We have narrowed down many of the name suggestions to the following and we would like your vote.
Loading ...For time:
1 DB Renegade Man-Maker (m:40s,f:25s), 10 Ring Dips
2 DB Renegade Man-Makers, 9 Ring Dips
.
to
.
9 DB Renegade Man-Makers, 2 Ring Dips
10 DB Renegade Man-Makers, 1 Ring Dip
then after a short rest
8 Tabata Rowing Intervals for total calories
Post time, calories, and thoughts to comments.
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A fantastic article and study review by Dr. Eades, author or my favorite nutrition book, Protein Power Lifeplan.
Feel free to discuss in comments.
Ladies and gentlemen,
If you have not watched the movie, Food, Inc., I am requesting/asking/begging/insisting that you watch it…right now!
In fact, who’s up for a screening of the movie?
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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In case you didn’t already see it:
November 21, 2009
CFC Nutrition Seminar
Learn the keys to a lifetime of healthy eating. We will cover the why, how and what to eat following the Paleo diet, the exact same nutritional protocol used by humans for 2.5 million years. For a full description of the seminar, please see the Schedule page under Seminars and Clinics.
When: Saturday, November 21, 2009. 11:00a.m. – 2:00p.m.
Where: Greater Houston Pool Management Office
12227 Old Huffmeister Road
Cypress, TX 77429
Directions
Cost: $30 per person
[quickshop:CFC Nutrition Seminar Nov. 21:price:30:shipping:0:shipping2:0:end]
(Clicking the above button will open a cart at the top of the sidebar to the right, where you can check out through Paypal with a Paypal account or credit card.)
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May 1, 2010
Warrior Dash
Warrior Dash is the ultimate event for thrill-seeking athletes. This running series is held on the nation’s most demanding and unique terrain. Participants will conquer extreme obstacles and celebrate their feat with music, beer, warrior helmets and muddy shorts.
Texas Location
Warrior Dash lands in Texas for the first time in 2010 where 14 obstacles from hell await along this 3.51 mile course. Are you a warrior?
Register Here!
(we are all signing up for the 1:00 pm wave!) (A BUNCH OF US ALREADY REGISTERED!)
Date: May 1, 2010
Location:
Cousins Paintball
8975 FM 740
Forney, Texas 75126
(972) 900-5846
(20 minutes East of Downtown Dallas just off Interstate 20)
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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We’ve posted this before, but it’s worth posting again.
Paleo In A Nutshell:
Feel free to discuss.
From: http://www.fourhourworkweek.com/blog/2009/09/06/saturated-fat/
Written by Tim Ferriss
I’ve invited Dr. Michael Eades and Dr. Mary Dan Eades, two of my favorite bariatric (obesity treatment) doctors in the US and the first to introduce insulin resistance to the mainstream, to explain the facts and benefits of increased saturated fat intake…
The sub-headings are mine, and a few edits have been made for space and context. Please see Dr. Michael Eades’ references and responses to questions in the comments.
Mid-Section Fat Loss: Problem Solved?
A couple of generations ago two physicians—one on the East Coast, one on the West—while working long hours with many patients, serendipitously stumbled onto a method to rapidly decrease fat around the mid-section. We’re sure that other doctors figured out the same thing, but these two were locally famous and published their methods. Interestingly, neither was looking to help patients lose weight.
Blake Donaldson, M.D., who practiced in Manhattan, was looking for a treatment for allergies; Walter Voegtlin, M.D., a Seattle gastroenterologist, was trying to figure out a better method for treating his patients with Crohn’s disease and ulcerative colitis. Dr. Donaldson got his inspiration from a meeting he had with the aforementioned Vilhalmur Stefansson; Dr. Voegtlin came up with the same idea based on his knowledge of comparative anatomy. Though they came at two different questions from very different angles, they arrived at the same dietary answer. Both solved the problems they were seeking to solve and, coincidentally, noticed that their overweight patients lost a tremendous amount of fat from their abdominal areas while undergoing the treatment. As happened later with us and with Dr. Atkins, word of their success in combating obesity spread rapidly, and before long both physicians were deluged with overweight patients seeking treatment, completely changing the character of their medical practices. In retirement, both wrote books about their methods. Donaldson’s was published in 1961; Voegtlin’s in 1972. And as far as we can tell, although their years of practice overlapped, they never knew one another.
What was their secret? What did these two men independently discover? What kind of nutritional regimen did they use to bring about such great results in their patients?
Both had their patients follow an all-meat diet.
An all-meat diet?
Yes, an all-meat diet. Remember that when these physicians were in practice, there hadn’t been all the negative publicity about saturated fat and red meat that there has been in recent years. At that time, most people considered meat as simply another food, just like potatoes, bread, or anything else. No one worried about eating it. The (misguided) hypothesis that fat in the diet causes heart disease hadn’t reared its ugly head, so telling people at that time to go on an all-meat diet didn’t provoke the same sort of knee-jerk emotions that it does—at least in some quarters—now.
The patients who followed these all-meat diets rapidly lost weight from their midsections and improved their blood sugar and blood pressure problems if they had them. Calculations of cholesterol in all its various permutations was still decades away, but both doctors even used the all-meat diet for their patients with heart disease without problem. The all-meat diet proved to be a safe, filling, rapid way to help patients lose abdominal fat while improving their health. And remember, one of these diets was developed to treat GI problems, the other to treat allergies. The rapid weight loss that followed was a surprising, but welcome side effect.
7 Reasons to Eat More Saturated Fat
In the not-so-distant past, the medical establishment considered all fats equally loathsome: all fats were created equal and they’re all bad for you. Things have changed in that quarter, if only slightly. You have no doubt heard the drumbeat of current medical thinking on fats: some fats are now good for you—olive oil and canola oil*—but others are bad for you—trans fats and all saturated fats. That’s an improvement from the old cry, but far from the truth.
It seems that no matter how the story spins from the denizens of the anti-fat camp, one piece of their advice remains staunchly constant: “You should sharply limit your intake of saturated fats.” The next admonition will invariably be, “which have been proven to raise cholesterol and cause heart disease.” Their over-arching belief is that saturated fat is bad, bad, bad.
You see with just a glance at [our suggested meal plans] that we’ve included fatty cuts of meat, chicken with the skin, bacon, eggs, butter, coconut oil, organic lard, and heavy cream in the plan. Aren’t we worried that these foods will increase your risk of heart disease and raise your cholesterol? In a word, nope. In fact, we encourage you to make these important fats a regular part of your healthy diet. Why? Because humans need them and here are just a few reasons why.
1) Improved cardiovascular risk factors
Though you may not have heard of it on the front pages of your local newspaper, online news source, or local television or radio news program, saturated fat plays a couple of key roles in cardiovascular health. The addition of saturated fat to the diet reduces the levels of a substance called lipoprotein (a)—pronounced “lipoprotein little a” and abbreviated Lp(a)—that correlates strongly with risk for heart disease. Currently there are no medications to lower this substance and the only dietary means of lowering Lp(a) is eating saturated fat. Bet you didn’t hear that on the nightly news. Moreover, eating saturated (and other) fats also raises the level of HDL, the so-called good cholesterol. Lastly, research has shown that when women diet, those eating the greatest percentage of the total fat in their diets as saturated fat lose the most weight.
2) Stronger bones
In middle age, as bone mass begins to decline, an important goal (particularly for women) is to build strong bones. You can’t turn on the television without being told you need calcium for your bones, but do you recall ever hearing that saturated fat is required for calcium to be effectively incorporated into bone? According to one of the foremost research experts in dietary fats and human health, Mary Enig, Ph.D., there’s a case to be made for having as much as 50 percent of the fats in your diet as saturated fats for this reason. That’s a far cry from the 7 to 10 percent suggested by mainstream institutions. If her reasoning is sound—and we believe it is— is it any wonder that the vast majority of women told to avoid saturated fat and to selectively use vegetable oils instead would begin to lose bone mass, develop osteoporosis, and get put on expensive prescription medications plus calcium to try to recover the loss in middle age?
3) Improved liver health
Adding saturated fat to the diet has been shown in medical research to encourage the liver cells to dump their fat content. Clearing fat from the liver is the critical first step to calling a halt to middle-body fat storage. Additionally, saturated fat has been shown to protect the liver from the toxic insults of alcohol and medications, including acetaminophen and other drugs commonly used for pain and arthritis, such as nonsteroidal anti-inflammatory drugs or NSAIDs, and even to reverse the damage once it has occurred. Since the liver is the lynchpin of a healthy metabolism, anything that is good for the liver is good for getting rid of fat in the middle. Polyunsaturated vegetable fats do not offer this protection.
4) Healthy lungs
For proper function, the airspaces of the lungs have to be coated with a thin layer of what’s called lung surfactant. The fat content of lung surfactant is 100 percent saturated fatty acids. Replacement of these critical fats by other types of fat makes faulty surfactant and potentially causes breathing difficulties. Absence of the correct amount and composition of this material leads to collapse of the airspaces and respiratory distress. It’s what’s missing in the lungs of premature infants who develop the breathing disorder called infant respiratory distress syndrome. Some researchers feel that the wholesale substitution of partially hydrogenated (trans) fats for naturally saturated fats in commercially prepared foods may be playing a role in the rise of asthma among children. Fortunately, the heyday of trans fats is ending and their use is on the decline. Unfortunately, however, the unreasoning fear of saturated fat leads many people to replace trans fats with an overabundance of polyunsaturated vegetable oils, which may prove just as unhealthful.
5) Healthy brain
You will likely be astounded to learn that your brain is mainly made of fat and cholesterol. Though many people are now familiar with the importance of the highly unsaturated essential fatty acids found in cold-water fish (EPA and DHA) for normal brain and nerve function, the lion’s share of the fatty acids in the brain are actually saturated. A diet that skimps on healthy saturated fats robs your brain of the raw materials it needs to function optimally.
6) Proper nerve signaling
Certain saturated fats, particularly those found in butter, lard, coconut oil, and palm oil, function directly as signaling messengers that influence the metabolism, including such critical jobs as the appropriate release of insulin. And just any old fat won’t do. Without the correct signals to tell the organs and glands what to do, the job doesn’t get done or gets done improperly.
7) Strong immune system
Saturated fats found in butter and coconut oil (myristic acid and lauric acid) play key roles in immune health. Loss of sufficient saturated fatty acids in the white blood cells hampers their ability to recognize and destroy foreign invaders, such as viruses, bacteria, and fungi. Human breast milk is quite rich in myristic and lauric acid, which have potent germ-killing ability. But the importance of the fats lives on beyond infancy; we need dietary replenishment of them throughout adulthood, middle age, and into seniority to keep the immune system vigilant against the development of cancerous cells as well as infectious invaders.
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The above post is an exclusive excerpt from Dr. Eades’ newest book, which is directed at people who want to reduce abdominal fat. Despite the title, the principles it details are ideal for anyone who wants to decrease both visceral (internal) and subcutaneous (under the skin) fat in the abdomen.
Feel free to discuss in comments.
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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What Supplements Should I Take?
As you are all aware, CrossFit Champions and its owners and staff are strong advocates of the Paleo Diet, the Protein Power Lifeplan and the Zone approaches to nutrition. All of them emphasize the importance of focusing on natural foods, controlling your body’s hormonal responses to foods and avoiding grains/grain based foods and artificial ingredients.
With that being said, we want to address something that we get asked about often;
What about nutritional (and/or performance) supplements?
Well, that’s not an easy answer. On the one hand, we always want to you to focus your nutritional efforts on real foods. And, in addition, many (most) nutritional supplements are worthless, often a waste of money, and sometimes dangerous if taken without caution.
On the other hand, we believe that some nutritional supplements can certainly contribute to your improved nutritional profile, health and performance.
So, with all that being said, I am in the process of writing a nutritional supplement guide. The guide will not necessarily be an A-Z what-to and how-to of all the nutritional supplements on the market. In fact, I will only be discussing the supplements and supplement categories that actually have merit and potential to help you. Lastly, the guide will not be a clever disguise to talk you into buying the supplements we carry at the gym.
I’ll end this little post with this question:
Let’s say you have a car that has been used hard and abused for years, has sludge for oil and transmission fluid, is not running on all cylinders, has rust in the gas tank, needs a complete tune up and in fact many new parts just to run correctly.
What good would a bottle of octane booster do for this car’s performance in its next tank of gas?
Please feel free to share your comments.
The first ever CrossFit Champions Paleo Dinner Party was a good time with really great food! We will be adding the recipes to the comments on this post for anyone interested. Any and all recipes are pre-taste-tested by people you actually know and they were all wonderful! We hope for these parties to become a regular occurrance for CFC and hope you join us next time!
With no pushing of our own (we, the trainers), a group of CrossFit Champions athletes thought it would be a good idea to put together a little Fitness/Nutrition Challenge. What a great community!
Here are the details of this athlete run challenge:
Crossfit Champions Fitness Challenge
3 Week Challenge: March 9 – March 30
Requirements:
1. Record initial and final stats:
(get with CFCMatt or CFCPam for BW, BF% and before and after pics)
2. Record benchmark workout (your choice) and repeat at end of challenge to track improvement.
3. Follow the Rules.
The Rules:
1. Eat Paleo.
2. Workout at least 3/week.
3. Post progress in comments (to this post) and white board (at the gym).
Location: Champions Athletics, 12034 Spring Cypress Rd., Tomball TX 77377
Prize: Winner will receive free CFC T-Shirt and a free 1 hour 1-On-1 tTraining session with the trainer of your choice.
If you would like to participate, comment to this post and we will forward your email to the CFC athlete coordinating the challenge. You also need to fill out the sign up sheet AT THE GYM so the athlete coordinating this can track everyone.
Hey eveyone,
Please note: we are having to reschedule the Nutrition Seminar that was scheduled for this Saturday, February 28.
Please watch the Upcoming Events post above for the new date.
Thank you.
Matt & Pam
