Here is a quick rowing tip for y’all.
Feel free to share thoughts to comments.
http://www.vimeo.com/10205099
Sandy sent a link to a youtube video from our very first ever free workout. Oh the memories. He commented on how far we’ve come regarding holding folks to movement standards and in our defense I have to respond…it was a free workout. A try us and this CrossFit stuff out. We did end up getting 2 folks who were willing to drive from downtown Houston out to our house in Spring for Elements but that was the end of that event’s effectiveness.
For me, that video was more of a snapshot of where CrossFit in Houston was in 2006. At that time, there was only us in the entire Houston area as an affiliate. When we had gone out for our first level 1 cert. in San Diego, CA in July of ‘06 we fully intended on utilizing crossfit training as a conditioning program for our martial arts. We knew of Coach Glassman and had seen Nicole Carrol in a video or two, but really had no idea of who most of those folks were. Looking back on the weekend there are lots of names that had their hand in the running of the cert or were there attending for the first time like we were. Jeff Martin of BrandX Martial Arts/CFBrandX/CFKids (this is pre-CFKids) was there as an instructor. Tony Budding of CFHQ staff and the man behind the media of CrossFit was there gently prodding us into an affiliation. Nicole Carrol, of course, was there steering Coach and keeping him on track as well as being the demo person. Dr. Mike and Lisa Ray, owners of CFFlagstaff,Rob Miller, big time free climber, and Eddie and Lisa Lugo, owners of CF San Diego were all there on the instructing end. Coach Burgener stopped in (we had no idea who he was). FreddieCamacho ofCrossFit One World ,Kelley and Steve Rakow of CrossFit Ocean City, andSkip Miller of Front Range CrossFit were all there on their first level 1like us. There are several other gym owners there that I can’t place with their faces at this moment. It’s been a little while. When you’re looking at the list of affiliates on cf.com’s front page you see the group in the order of affiliation over on the right side under upcoming certs. Check out where we are on that list. In relation to the length of the list, we’re close to the top.
If you know who you’re looking at, you will see Carlos and Lisa Ibarra in that video. They are the owners of CFHouston. Most of the people that day were their clients pre-crossfit. We’ve all grown as trainers since then.
David Cogswell with Houston’s Kettlebell Club was there doing a free demo after our workout. He, his wife Miriam and a handful of clients participated. They did well. It was a beginning for us.
Two other attendees came for the kettlebell demo, having never heard of CrossFit, and ended up being the first folks who went through our Elements program. If you follow the CFEndurance forum or cf.com’s forum you might have seen the name Shawn McDonald. He works with athletes in and around Houston and was one of those two adventurous souls. I ran into him again last year at the Endurance Cert at GSX in June and he judged at our Oktoberfest Obliteration event in October. He also was kind enough to hold the recent William paintball fundraiser.
It was our first shot at holding an event and I have to say we didn’t sleep much the night before and quite literally made ourselves sick with nerves before starting it. It’s one of those things that you look back on after and say that wasn’t so bad but at the time you wonder how you’ll get through it. Good stuff overall.
Thanks for finding it, Sandy!
Sourced from: PamMunson.com (© Copyright All Rights Reserved 2010.)
Compare to 1-22-10
Deadlifts 3-3-3
then after a short rest
3 rounds for reps of:
1 min. of Deadlifts (m:65lb DBs,f:45lb DBs)
1 min. of Box Jumps (m:24in,f:20in)
1 min. of Row (calories)
30 sec. of rest
Post deadlift loads, metcon score and thoughts to comments.
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Ran across this today while explaining to the kids some of the older cartoons. See what happens when the Abominable Snowman finds out that Daffy isn’t actually a bunny rabbit? From now on this is what we will do to you when you aren’t actually doing good squats!
Team WOD
with 4 athletes
AMRAP in 25 min of:
Box Jumps (m:30in,f:24in)
Burpees
Pull-ups
Row 200m
WOD procedure: Team will rotate every time the rowing team member completes 200m. The order stays the same; box jumps to burpess to pull-ups to rower, etc.
Team score = total number of reps completed (not counting the row – the row just sets the pace).
Post team score and thoughts to comments.
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Will Smith on life and work ethic:
Good stuff. Feel free to post thoughts to comments.
Compare to 4-9-09
“Grace”
For time:
30 Clean & Jerk (m:135,f:95lb)
(*Note: No sloppy technique allowed. Full squat cleans on every rep. No thruster-ing to overhead; a proper jerk is required for the rep to count!)
Post time and thoughts to comments.
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It’s Not About The War…It’s About The Warrior:
Here is another great example of how NOT to deadlift:
(thanks for finding this one BJ!)
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Found this comic a few days ago. Have a friend or loved one sitting on the fence? Push ‘em on to our side!
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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Check out these awesome pics (slideshow) from the max height box jump attempts from November 19:
Ryan put together a great video for us of just CrossFit Champions members at the October 10 Oktoberfest Obliteration CrossFit competition.
http://www.vimeo.com/7686715Take a look at the Oktoberfest Obliteration video created by our new video man, Ryan Conrey!
http://www.vimeo.com/7440859CFC 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.
Split Jerk
5-4-3-1-1-1
(Introduction to the Split Jerk, Coach Mike Burgener)
Post loads and thoughts to 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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Adaptations, Part 1, Coach Greg Glassman
Adaptations, Part 2, Coach Greg Glassman
Adaptations, Part 3, Coach Greg Glassman
Post thoughts to 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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CrossFit…The Evolution (video), by CrossFit by Overload.
If this doesn’t motivate you to train your butt off…I don’t know what will.
Some good joking around at the gym lately brought up a classic movie, “House Party.”
The dance off scene:
Feel free to discuss.
The CFC NO EXCUSES! Challenge is over and here are the results.
Of all who started the challenge, 39 participants completed the before and after workouts AND recorded beginning and ending stats.
39 participants lost a combined 206.25 lbs and 40.5 waist inches!
Winner for Most Improved Body Composition – Male: Mike Thomas
Mike lost 26lbs and 2 inches off his waist.
Winner for Most Improved Body Composition – Female: Tami Thomas
Tami lost 10 lbs and 1.5 inches off her waist.
Winner for Most Improved Performance – Male: Jose Espinosa
Jose improved his performance by 50.35 watts, or 45%.
Winner for Most Improved Performance – Female: Lindsay Ledbetter
Lindsay improved her performance by 44.79 watts, or 70%.
Winner for Most Improved Overall – Male: James Breaux
James lost 20 lbs and 3.75 inches off his waist, and increased his performance by 60.83 watts, or 41%.
Winner for Most Improved Overall – Female: Mary Sall
Mary lost 6.5 lbs and 2.25 inches off her waist, and increased her performance by 22.93 watts, or 45%.
Each winner will receive 1 month free training at CrossFit Champions, a $50 Gift Card to Luke’s Locker and a free 30 minute Sports Massage.
Congratulations to all the winners!
Here are some pics from the After Party:
Remember: CrossFit classes on observed Memorial day are at 8:30am, 9:30am, 4:15pm and 5:15pm only.
Burpee Challenge day 36
“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
Post time and thoughts to comments.
http://www.vimeo.com/50240314 CrossFit Champions members, and Harris County Sherriff Deputies doing “Helen” in full gear!
Check it out:
http://www.vimeo.com/4739930“The World Rowing Challenge is officially over. Our team rowed 640,249 meters (that’s over 345 miles) and ranked 104 out of 230 teams. While we may not have rowed the most meters it was great to see everyone come together and work towards a common goal…isn’t that what CrossFit is all about; the community coming together to help each other reach our goals. Thanks to everyone for rowing right up to the end, even knowing that it was an uphill battle; It’s what we are trained to do – persevere in the face of adversity and finish what we started. There are still 2 drawings that concept2 will hold for a free rower so cross your fingers that we get lucky! If not we can always try again in the fall team rowing challenge.
Great Job Everyone!”
–Lana
We may not have “won” a new rower through the challenge, but you all have certainly earned one…so, we are buying a new rower!
CFCMatt & CFCPam
http://www.vimeo.com/4135346For time, 21-15-9 of:
Squat Clean (m:135lb,f:95lb)
Pull-ups
Post time and thoughts to comments.
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Check out our latest videos (thanks James!):
http://www.vimeo.com/4138504 http://www.vimeo.com/4135346
