For time:
Run 400 meters
50 Hang Power Cleans (m:75lb,f:50lb)
40 L Pull-ups
Run 400 meters
40 Hang Power Cleans
30 L Pull-ups
Run 400 meters
30 Hang Power Cleans
20 L Pull-ups
Run 400 meters
[scale cleans weight accordingly. if you can't do L pull-ups, do tuck pull-ups (knees tucked to chest)]
Post time to comments.
CFC congratulates Nancy on her 2nd half marathon this weekend at the Aramco Houston Half Marathon.
While there, we were even able to snap off a couple late pics of Lisa from CrossFit Houston.
We also saw CFC athlete, Amber, but we were unable to get the camera up in time.
Great job, everyone!
Pics from todays Clean & Jerk clinic.
Jason and Pete did great! Good job, you two.
CrossFit Champions welcomes Robert M.
and Lisa C. to the family!
Matt P. has completed his New Athlete 1-On-1s and will be joining the CrossFit Classes soon.
Saturday, January 19, 2008
American Combat Arts Federation Holds Weapons Seminar!
Instructed by Master Jim Mahan
Module One will cover:
Basic Single Stick:
- Basic striking angles
- Basic blocking techniques
- Basic weapon disarming techniques
- Basic joint locking techniques
- Basic Single Stick pattern or form
- Training exercises to develop this skill set
- Sparring exercises to develop this skill set
Basic Double Stick:
- Basic Double Stick striking angles
- Basic Double Stick blocking techniques
- Basic Double Stick disarming techniques
- Basic Sinawali patterns
Module Two will cover:
Basic Knife:
- Basic Knife slashing and stabbing angles
- Basic Knife interception techniques
- Basic Knife disarming techniques
- Basic Knife pattern or form
- Training exercises to develop this skill set
- Sparring exercises to develop this skill set
Module 1 will be held 8:00 a.m. to 2:00 p.m., cost = $75
Module 2 will be held 3:30 p.m. to 7:30 p.m., cost = $60
If attending both Modules, total cost = $110
Location: CrossFit Champions, Spring, TX.
Contact Matt (281-636-3087 or use the contact form here) immediately to reserve your spot!
Back Squat
3-3-3-3-3
Post loads to comments.
For time:
Run 400 meters
60 Wall-ball shots (m:16lb,f:12lb)
30 Handstand Push-ups
Run 400 meters
40 Wall-ball shots (m:16lb,f:12lb)
20 Handstand Push-ups
Run 400 meters
30 Wall-ball shots (m:16lb,f:12lb)
15 Handstand Push-ups
Run 400 meters
Post time to comments.
Take the day off.
Three rounds for time of:
35 Double-unders
25 Thrusters (m:95lb,f:65lb)
15 Pull-ups
Post time to comments.
For time:
30 Box Jumps (24 in)
30 Push-ups
30 Squats
30 Pull-ups
30 GHD Hip Extensions
30 Wall Ball Shots (m:16lb,f:12lb)
30 DB Bench Press (m:80lb,f:50lb)
30 KB Swings (m:35lb,f:25lb)
30 Slam Balls (8lb)
30 Thrusters (m:45lb,f:30lb)
Run 200 meters
Post time to comments.
and because she called me a s__thead!–>
4 rounds for time of:
Run 400 meters
10 Deadlifts (m:135lb,f:95lb)
15 Push Press (m:65lb,f:45lb)
Post time to comments.
CrossFit Champions welcomes Matt P. to the family. Glad to have you, Matt!
“Tabata Something Else”
8 intervals of 20 seconds work for max reps followed by 10 seconds rest at each of the following:
Pull-ups
Push-ups
Squats
Rowing (for calories instead of reps)
Post total of all intervals’ reps, and reps total to comments.
Take it easy. We’ll pick up steam later this week!
To celebrate the new year, we are marking down our t-shirts 50% for this month only!
Camo “CrossFit or not fit.” = $10.00
Red “So fit it’s SICK!” = $8.00
White “Keep it up…see what happens.” = $5.00
You can order them here.
When ordering multiple shirts to be shipped to you, only add 1 “shipped” t-shirt to your cart and all the others as “pick up.”
If you are going to be picking them up, only order “pick up” t-shirts.
CrossFit Champions wishes everyone a safe and Happy New Year!
5 rounds for time:
Run 200 meters
20 DB Thrusters (m:60lbs,f:40lbs)
20 Ab-Mat Sit-ups
20 Push-ups
Post time to comments.
