A quick update on the South Texas Sectionals.

Overall, I think all the competing athletes are doing well, but WOD#2 turned out to be quite shocking to many.  Quite a few very well known, strong CrossFit athletes were left humbled and unable to complete the day’s second WOD in the alotted time.

Our own Paul Thomas completed rounds 1 and 2 of WOD#2’s 3 rounds in what was no doubt a record time, but was then unable to perform the 4 handstand push-ups at the start of round 3.  Not due to lack of conditioning or raw strength; his shoulders were just totally shot at that point…a common theme throughout that WOD.

Between the 2 WODs, I believe all the competing athletes have had the opportunity to advance according to their strengths and fall behind according to their weaknesses.  Between the 2 WODs, it’s been a fair competition.

The judging, however, is leaving all spectators somewhat confused.  During just about every single heat of each WOD, small and large groups of spectators have been shaking their heads in dismay at the discrepancies and differences in enforcment of movement standards.

I’ll try to have video posted within the next couple days of Paul’s performances.

More to come tomorrow!

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.

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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

As promised, here is a follow up post about what to look for when seeking out a Crossfit gym.  I was very fortunate to be a part of a well run, amazing Crossfit gym whose trainers are immensely knowledgeable and dedicate every ounce of their energy to making their gym amazing.  I was spoiled.

Not all Crossfit gyms are created equal. It’s a sad but true characteristic of the community created by its founder.  He believes strongly in free market and competition, which is fantastic for the good gyms, but not so good for people who don’t know what to look for. Most people who seek out a Crossfit gym know it’s a good program, so they assume all the trainers and gyms are going to be good. Crossfit gyms are NOT franchises, which means there are not a common set of standards each gym must follow.

Check out the whole post HERE

Oh, and for those not aware…Sara started with US!  I’m just sayin’…

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.

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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.

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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!”

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.

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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.

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.