3 rounds for time:
30 1-Arm DB Snatch (15 each arm) (m:35lb,f:25lb)
60 1-Arm DB/KB Swings (30 each arm) (m:35lb,f:25lb)
Run 400 meters
Post time and thoughts to comments.
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This Saturday’s workout, 8-30-08, will be held at 9:00 a.m. at our gym:
12034 Spring Cypress Rd., Tomball TX 77377.
Warm-up will start promptly at 9:00 a.m.
This workout is also free to anyone that wishes to try us out as well as our members.
Hope to see you all there and we hope to see some new faces! We’ve got a great workout planned!
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For time:
30 KB Swings (m:70lb,f:53lb)
30 Knees to Elbows or 40 GHD Sit-ups
20 KB Swings (m:70lb,f:53lb)
20 Knees to Elbows or 30 GHD Sit-ups
10 KB Swings (m:70lb,f:53lb)
10 Knees to Elbows or 20 GHD Sit-ups
Post choice, time and thoughts to comments.
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Don’t have time to workout because you can’t make it home in time to put on your UnderArmor? Give us a break! Buddy rushed in and worked out in his work clothes rather than miss the workout!
Hey all,
We’ve got 2 new exciting announcements to share with you all.
First, we are expanding the training schedule!
Effective next week (beginning September 1):
Monday, Tuesday, Thursday & Friday
5:00 – 7:00 a.m. – Open Gym CrossFit Class
(show up no later than 6:15 a.m.)
Monday – Friday
9:00 – 10:00 a.m. – CrossFit Class
(show up 9:00 a.m. sharp!)
Monday – Friday
4:00 – 7:00 p.m. – Open Gym CrossFit Class
(show up no later than 6:15 p.m.)
Saturday
9:00 – 10:00 a.m. – Free CrossFit Workout
You can see the new schedule here.
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Second, we are adding our revised and improved CFCKids class back to the schedule!
Monday, Wednesday & Friday
9:00 – 9:45 a.m.
(kids to show up at 9:00 a.m. sharp! – Parents: now you and your kids can workout at the same time!!!)
(This time slot is perfect for the homeschooling family, please pass it on if you know of any!)
Monday, Wednesday & Friday
5:00 – 5:45 p.m.
(kids to show up at 5:00 p.m. sharp! – Parents: now you and your kids can workout at the same time!!!)
You can read about the CFCKids Class here and see it on the schedule here.
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If you have any questions, please don’t hesitate to contact us!
Pam, Laura, Matt & Chris
Five rounds for time:
20 Overhead Barbell Walking Lunges (m:45lb,f:33lb)
20 Burpees
Post time and thoughts to comments.
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For time, 50-40-30 of:
DB/KB Deadlifts (db’s/kb’s = 40%bw)
GHD Hip Extensions
Ab-Mat Sit-ups
Post time and thoughts to comments.
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“Murph”
Compare to 4-7-08.
For time:
Run 1 mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 mile
If you have weight vest or body armor, wear it (you LEOs, that means you!)!
Post time and thoughts to comments.
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For time:
Run 800 meters
21 Shoulder Press (m:95lb,f:65lb)
Run 800 meters
21 Push Press (m:95lb,f:65lb)
Run 800 meters
21 Push Jerk (m:95lb,f:65lb)
Post time and thoughts to comments.
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It’s been a fantastic 2 years! Thanks to everyone that has made this possible!
We need to re-evaluate our definition of fitness!
Yeah buddy! Ain’t nothin to it but to do it! Ain’t nuttin but a peanut!
This Saturday’s workout, 8-23-08, will be held at 9:00 a.m. at our gym:
12034 Spring Cypress Rd., Tomball TX 77377.
Warm-up will start promptly at 9:00 a.m.
This workout is also free to anyone that wishes to try us out as well as our members.
Hope to see you all there and we hope to see some new faces! We’ve got a great workout planned!
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Welcome to Kirk, Ryan and DiJo. Great job everyone!
For time:
100 Ab-Mat “butterfly” Sit-ups
75 KB (or DB) Swings (m:45lb,f:30lb)
50 Burpees
Post time and thoughts to comments.
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3 rounds for time:
Run 400 meters
30 Box Jumps (m:24in,f:20in)
30 DB Cleans (db’s = .4 bw)
Post time and thoughts to comments.
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For time:
50 Walking Lunges
50 Push-ups
50 Squats
50 DB Push Press (m:30lb,f:20lb)
50 Sit-ups
50 Jumping Pull-ups
50 Tire Jump/Flip (execute 1 tire jump and then 1 tire flip = 1 rep)
Post time and thoughts to comments.
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Here’s the link that Chris tried to add in the comments earlier. Matt could fix it so this would work. I can do this in his absence.
Kyle Maynard, CrossFit Journal Preview
For time:
Row 1000 meters
21 Thrusters (m:85lb,f:55lb)
15 Pull-ups
Row 750 meters
18 Thrusters (m:85lb,f:55lb)
12 Pull-ups
Row 500 meters
15 Thrusters (m:85lb,f:55lb)
9 Pull-ups
Rest 2-4 minutes between each round.
Time each round separately and post times and thoughts to comments.
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As is our usual following a cert., emphasis on form will be hammered on more and more. If you’ve had any issue with getting the push jerk or med ball clean please talk to any of the trainers. The movements were broken down slightly differently this weekend to make them easier to teach and learn. Matt had already found the push jerk series on his own over the course of the past couple months with excellent success. The med. ball clean is now taught and executed simpler than we were originally taught from headquarters so we’ll pass that along. Some of you will appreciate the difference. It might go into my “do-as-I-say-not-as-I-do” pile until I get the adjusted movement down. We’ll see.
As far as the squat goes…this is what we’re looking for in growth -
For those who ask what we do for core training, this is the foundation movement. Sitting at the bottom of the squat correctly should wear your erector muscles (those muscles running up and down your back in support of your spine) out. We’d rather have folks do fewer perfect, harder to do squats than loads of less developed squats. Where this shows in your regular training would be in any movement that is built off of the squat – front squats, OH squats, the bottom of full cleans, etc. – and you “feel it” in your back.
See ya’ll soon!
Pam
For time:
Run 3 miles.
Hand gestures optional.
Post time and thoughts to comments.
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5 rounds for time:
Run 200 meters
10 Pull-ups
15 Push-ups
20 Squats
Post time and thoughts to comments.
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This Saturday’s workout, 8-9-08, will be held at 9:00 a.m. at our gym:
12034 Spring Cypress Rd., Tomball TX 77377.
Warm-up will start promptly at 9:00 a.m.
This workout is also free to anyone that wishes to try us out as well as our members.
Hope to see you all there and we hope to see some new faces! We’ve got a great workout planned!
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Sports Massage this Saturday after the workout!!!!!
Athletes have used massage for ages and even today’s professional athletes understand the important of massage.
Massage has the capacity to:
Improve recovery time
Decrease soreness
Improve circulation in muscles
Improve or Maintain Flexibility
Reduce injury
Post event sports massage offered after this Saturday’s workout.
$1/minute: minimum 5 minutes – Maximum 20 minutes
Offered by:
Tim Janak LMT
Tim Janak Jr. LMT
