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.
Overhead Squats
You will have 1 minute for warm up reps and 6 minutes for the max rep WOD.
Perform 1 rep every minute on the minute for 6 minutes. Increase weight as desired. Only 1 attempt per minute. Score = total amount of weight lifted through all 6 minutes.
then after a short rest
AMRAP in 10 minutes of:
Run 200m
Max reps of OHS (m:75lb,f:55lb)
Score = total number of rounds and total of OHS reps.
Post both scores and thoughts to comments.
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Vegan Nut-Jobs Attack Lierre Keith
From www.fathead-movie.com
(thanks for this one BJ!)
As you’ve probably heard by now, Lierre Keith, author of the fabulous book The Vegetarian Myth, was attacked by three vegan nut-jobs on Saturday while giving a speech. They threw a pie laced with cayenne pepper in her face. If that doesn’t sound like much of an attack, keep in mind that it’s nearly the equivalent of being attacked with pepper spray. And frankly, I’d be outraged even if the pie was made of whipped cream. (No wait … that would be a dairy product; the vegans would never stoop to such cruelty just to assault a human being.)
Read full article HERE.
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 11-14-09
“Helen”
3 rounds for time:
Run 400m
21 KB Swings (m:53lb,f:35lb)
12 Pull-ups
Post time and thoughts to comments.
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Pretty good article by Dr. Jolie Bookspan, MEd, PhD, FAWM
(thanks Stephanie R. for this one!)
How To Fix Your Own Neck, Upper Back, and Shoulder Pain
Bad Cervical (Neck) Discs, Nerve Impingement, Reduced Cervical Lordosis (forward head), Round Shoulders, Upper Crossed Syndrome, Muscular Pain, Rotator Cuff, Numb Fingers, and “Stress” Pain
Neck Pain and Upper Back Pain – Why?
Neck and upper back pain are not difficult to prevent or fix. People do an astonishing number of things every day to strain, weaken, and slouch their neck and upper body. They stand, bend, sit, and let their head slouch forward, and shoulders round all day, every day, then compound the problem with the usual exercises that round the upper back further. They may do physical therapy or exercises, but not be aware that strong muscles will not automatically give you good posture, make you stand and move properly, or make up for all the things you do the rest of the day to hurt your neck. It is no wonder why they still get pain even though they “do their exercises.” Many wind up in surgery, taking pain pills, or long term or recurring pain, not understanding why their physical therapy or exercise program, or pills, or yoga “didn’t work.” Luckily, neck pain is usually easy to understand and fix yourself. Here is how:
Read the FULL ARTICLE HERE
Feel free to post thoughts to comments.
Compare to 10-16-09 (1s)
Thrusters
3-3-3-3
then after a short rest
5 rounds for time of:
10 Sumo Deadlift High Pull (m:95lb,f:65lb)
10 Front Squats (same weight)
10 Overhead by any means (same weight)
Post thruster loads, metcon time and thoughts to comments.
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Final standings from the 2010 CrossFit Games South Texas Sectionals HERE.
Stay tuned for my review later this week of the event, post weekend thoughts from Paul Thomas (CFC competitor) along with pics and video.
Compare to 5-1-08
For time:
In any order
Row 500 x3
Run 400m x3
200 Jump Rope x3
Group them together or split them up in any combination you choose.
Morphed “Murph”
For time:
50 Pull-ups
100 Push-ups
150 Squats
Run 2 miles
50 Pull-ups
100 Push-ups
150 Squats
You can partition the reps of the 1st and 2nd round of pull-ups, push-ups and squats however you like; but the run has to be in the middle of the workouts total reps.
Post time and thoughts to comments.
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The South Texas Sectionals!
The South Texas Sectionals (their Blog) for the 2010 CrossFit Games is this weekend, in Austin TX. One athlete from CFC, Paul Thomas, will be competing and I will be there to support and encourage him along with a couple other CFC members.
Please watch the CFC Blog this weekend as I will be posting updates as often as possible and Tweeting as well.
CFCMatt
Weighted DEAD HANG Pull-ups
3-3-3
then after a short rest
21-15-9 for time of:
(see notes below)
Burpees
Cleans (up to* – 95lb,f:65lb)
(*Time limit on this workout is 5 minutes. Select a weight that you can perform at maximum intensity and come in under 5 minutes. For every 1 minute you go over the 5 minute limit, perform 10 penalty burpees.)
Post weighted pull-up loads, metcon time and thoughts to comments.
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 2-27-10 (5s,3s)
Snatch 3-3-3-3
then after a short rest
3 rounds for time of:
20 1-Arm DB Snatch (10 each arm) (m:35lb,f:25lb)10 each arm- One arm DB snatch
20 Ab-mat Sit-ups
20 Walking Lunge Steps
Post snatch loads, metcon time, and thoughts to comments.
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Kyle Update: CrossFit Brasil
“My first WOD in over a month was full Murph – at CrossFit Brasil here in Sau Paulo. It was raining pretty heavily the entire time (the weather typically isn’t nice in Sau Paulo).
I’m pretty sore, but I’ll live. Nothing some R&R on the beach can’t fix!”
4 rounds of:
Run 400m within 3:00 minutes
- with the remaining time, complete AMRepsAP of:
Kettlebell Swing (m:53lb,f:35lb)
or
Wall Ball Shot (m:20lb,f:14lb)
- 1 minute rest between rounds
You can start with WBS or KB Swings, but you must complete 2 rounds of each.
Post number of reps of each movement from each round and thoughts to comments.
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.
Compare to 2-22-10 (3s)
Bench Press 1-1-1
then after a short rest
Short “Lynne”
3 rounds of:
Max reps Bench Press (70% bw)
Max reps Pull-ups
There is no rest between Bench Press and Pull-ups, but you can rest briefly between rounds. There is no time component to this workout.
Post bench press loads, short Lynne reps (both bp and pu) and thoughts to comments.
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.
Compare to 2-25-10 (3s) and 1-7-10 (5-4-3-1-1-1)
Deadlifts 1-1-1
then after a short rest
Gymnastics Work
- Choose ONE of the following movements that you are unable to complete 30 unbroken reps, and use it in the workout below.
Push-ups/Ring Dips/Muscle-ups/HSPU/Pull-ups
(NO MODS ON MOVEMENTS)
For time, 5 rounds of 30 total reps of:
Gymnastics Movement
Box Jumps (m:30in,f:24in)
(EX: Round 1 – Pull-ups unbroken reps = 15, then move to Box Jumps for 15 reps. Round 2 – Pull-ups unbroken reps = 8, then Box Jumps for 22 reps…etc.)
Post deadlift loads, metcon time and movement selected, and thoughts to comments.
Hi CrossFit Champions!
This is a friendly reminder that we have a delivery coming up on Thursday March 4th at CrossFit Champions from 5:30 to 6:30 pm.
You will have until midnight tonight to get your orders placed for Thursdays delivery.
Thank you so much for your support! This group is our BIGGEST by far!
See you all on Thursday!
Thanks,
Yonder Way Farm
979-530-4444
(credit to CrossFit Calgary for this one!)
3 rounds for time:
Row 300m
15 Toes To Bar
then after a short rest
For time:
150 Jumping Pull-ups
Post both times and thoughts to comments.
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Congratulations to Tracy G., now a Level 1 Certified CrossFit Instructor!
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.
Compare to 12-14-09 (1s)
Power Snatch 5-5-5
Snatch 3-3-3
then after a short rest
1/2 “Randy”
For time:
35 Power Snatch (m:75lb,f:55lb)
Post power snatch loads, snatch loads, 1/2 Randy time, and thoughts to comments.
Compare to 3-18-09
“Chelsea”
With a continuously running clock, complete 1 round each minute for 30 minutes:
5 Pull-ups
10 Push-ups
15 Squats
Once you are no longer able to complete a round in the current minute, finish the workout with AMRAP in the remaining time.
Post number of completed minutes, and additional rounds, and thoughts to comments.
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Another update from Kyle in Brazil:
“All,
A little info on Foz do Iguacu. Brazil and Argentina share the falls. Both sides have national parks (Argentina’s park is better – about 75% of the waterfalls are on that side). It is pretty amazing. I believe it was Depeche Mode that said “Words are so very unnecessary.” See the pics.
Brazil and Paraguay built a US$18 billion dam on their border a couple of miles away. It produces the most power of any hydroelectric facility in the world. Very impressive, but not comparable to the falls.
-Kyle”
