“Fight Gone Bad“
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions. The stations are:
Wall Ball Shots, (m:20lbs,f:14lbs) (Reps)
Sumo Deadlift High-pull (m:75lbs,f:55lbs) (Reps)
Box Jumps, 20? box (Reps)
Push Press, (m:75slb,f:55lbs) (Reps)
Row for calories (Calories)
The clock does not reset or stop between exercises. On call of “rotate,” the athlete(s) must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
Post total score to comments.
Remember; we are having free (for registered CFC Team Athletes) FGB practice here at the gym every Saturday at 10:00 a.m. from now until the Fundraiser event on September 29th.
If you are going to participate and want to come to the practice but haven’t signed up, come to the practice anyway and we’ll get you signed up while you are here!
3 rounds for time:
Run 800 meters
21 Thrusters (m:95lb,f:65lb)
Post time to comments.
Five rounds for time:
45lb barbell Overhead Walking Lunges, 50 feet
21 Burpees
Post time to comments.
Take a rest. Take it easy.
While you are resting, take up a little reading.The greatest thing you can possibly do for your overall health, wellness, fitness and athletic performance is get your nutrition in proper order.
To do so, it is CrossFit Champions’ ongoing recommendation that you read these 2 outstanding books:
The Protein Power Life Plan by Dr. Michael Eades and Dr. Mary Eades.
The Zone by Dr. Barry Sears.
If you missed our last Nutrition Seminar, stay tuned for the next date. In our seminar, we go over nutritional basics from these 2 books and provide ample material and resources to get you on the right nutritional path.
For time:
30 Handstand Push-ups
10 Pull-ups
20 Handstand Push-ups
20 Pull-ups
10 Handstand Push-ups
30 Pull-ups
Post time to comments.
The 1 Year Anniversary CFC Pool Party this past weekend was a blast! Thanks to everyone who came.
And a special thank you to April and her parents for hosting the party!
You can check out all the pics from the party HERE.
Free Fight Gone Bad practice!
From now until the Fight Gone Bad II – Prostate Cancer Foundation Fundraiser on September 29th, CrossFit Champions will be holding a free Fight Gone Bad practice every Saturday at 10:00 a.m. here at the facility.
This invitation is only for those that will be competing in the event. Get yourself signed up here as a member of the CrossFit Champions team and start accumulating donations.
Hope to see you on the team and hope to see you Saturday!
“CrossFit Total” (read)
Back Squat, 1 rep max
Shoulder Press, 1 rep max
Deadlift, 1 rep max
Post total lb score to comments.
“Cindy”
As many rounds as you can in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Squats
Post number of rounds to comments.
4 rounds for time:
Run 400 meters
Rest 2 minutes
Post time to comments.
3 rounds for time:
50 Squats
7 Muslce-ups
10 Hang Power Cleans (m:135lb,f:95lb)
If you can’t do Muscle-ups, sub 3 Pull-ups and 3 Dips for 1 Muscle-up. Scale weight as needed.
Post time to comments.
If you are a CrossFit Champions athlete, we 100% expect you to be a part of this event!!!
Working with Athletes For A Cure, along with CrossFit affiliates nation-wide, CrossFit Champions and CrossFit Houston will be teaming up together this year to raise money for the Prostate Cancer Foundation.
If you are an athlete of ours or if you follow the site and want to be involved, please get in contact with us as soon as you can and get yourself registered as part of our Team (click on Join Our Team).
We have sponsor and donation forms and informational cards here at the gym. Please come by and grab some so you can tell your friends, family members and co-workers about your efforts in this worthy cause.
Once you’ve registered as a member of our team, all you have to do is provide your friends, family, loved ones and co-workers with the link to your personal page on the Athletes For A Cure site so they can sponsor/donate in your name. It’s that easy!!!
Date of FGB II: Saturday, September 29, 2007.
Location: To be determined.
Time: 9:00 a.m. – completion.
Prizes will be given for best performance, best effort and most money raised!
Take the day off.
If you knew what’s coming Thursday, you’ll be glad you did.
Push Press
3-3-3-3-3-3-3
Post loads to comments.
Weighted Pull-ups
1-1-1-1-1-1-1
(if you can’t do a pull-up, do seven sets of max seconds static hold chin over bar with a controlled negative)
Post results to comments.
“Michael”
3 rounds for time:
Run 800 meters
50 Hip Extensions
50 Sit-ups
Post time to comments.
Friday CFC WOD
“Fight Gone Bad“
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions. The stations are:
Wall Ball Shots, (m:20lbs,f:12lbs) (Reps)
Sumo Deadlift High-pull (m:75lbs,f:45lbs) (Reps)
Box Jumps, 20″ box (Reps)
Push Press, (m:75slb,f:45lbs) (Reps)
Row for calories (Calories)
The clock does not reset or stop between exercises. On call of “rotate,” the athlete(s) must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
Post total score to comments.
Thursday CFC WOD
Front Squat 1-1-1-1-1-1-1
Post loads to comments.
Working with Athletes For A Cure, along with CrossFit affiliates nation-wide, CrossFit Champions and CrossFit Houston will be teaming up together this year to raise money for the Prostate Cancer Foundation.
If you are an athlete of ours or if you follow the site and want to be involved, please get in contact with us as soon as you can and get yourself registered as part of our Team (click on Join Our Team).
We have sponsor and donation forms and informational cards here at the gym. Please come by and grab some so you can tell your friends, family members and co-workers about your efforts in this worthy cause.
Date of FGB II: Saturday, September 29, 2007.
Location: To be determined.
Time: 9:00 a.m. – completion.
Wednesday.
Rest.
You’re gonna need it.
