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.

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.

——————————————–

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

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.

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.

——————————————–

If you absolutely had to, do you know how to whoop somebody’s ass to defend your own?

Champions Combat Arts

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.

——————————————–

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!”

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.

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.

——————————————–

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!!!!!!

——————————————–

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.

Read the full article here…

Feel free to post thoughts to comments.

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.

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.

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.