We are excited to welcome the following individuals to the CFC Community, all of whom have completed their Elements and jumped right into CrossFit classes!
Rhonda
Gopi
Tyler
Welcome aboard guys!
Aug 302010
We had a great turnout for the free CrossFit Kids class on Saturday August 28 & I couldn’t be more excited about the enthusiasm from all the kids! A special thanks goes out to Emma G, Jake G, Jace, Mason, Lauren, Rachel, Emma, Meredith, Hunter, John, Jake, Chandler, Andy, & Grace for coming out while their parents participated in “Bugaboo” to support SMA awareness.
I look forward to working with all of the kids in the CrossFit Champions community & hope that we have an even bigger turnout at the next free CrossFit Kids WOD (to be announced).
Parents, remember that CrossFit Kids classes are held regularly on Monday, Wednesday & Friday at 4:30pm.
Tracy H.
“Bugaboo”
For time:
200 Thrusters (m:75lb,f:45lb)
Post time and thoughts to comments.
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CrossFit Champions is proud to once again participate in this incredible awareness WOD for an incredible cause!
We will be hosting this WOD on Saturday, August 28th, 2010 at our gym.
From Shane and Karen Gibson of CrossFit Albuquerque:
Please join us as we do this special WOD on August 28th in memoriam of Benjamin “Bugaboo” Abruzzo III to raise awareness and donations for Spinal Muscular Atrophy (SMA). “Bugaboo” lived for just 200 days before he lost his battle with SMA on December 29th, 2005.
So many other children and families are affected yet knowledge and awareness is very low.
Please read the words in the post below from “Bugaboo”s father who has lost 2 children to this terrible disease. Also take a look at previous posts below from our efforts with this cause last year and the list of CrossFit affiliates who helped out last year. We hope to grow this event each year with your help.
I believe everything happens for a reason and I believe that the CrossFit community has the power to spread the word and raise some donations to fight SMA.
The first step in fighting for any cause is raising awareness by spreading the word. This year we are asking that each participating affiliate raise $200, one dollar for each day that “Bugaboo” was alive. All donations made online will come with a receipt and will be tax deductible. If you are interested, please find a participating affiliate near you, or find an affiliate near you and ask them to participate!
CLICK HERE TO GO TO THE FSMA DONATION SITE PLEASE!
If you can’t make it to a participating CrossFit affiliate, all we ask of you, is wherever you are on or around August 28th, do this WOD and PLEASE COME BACK TO THE SMA SITE AND POST YOUR TIME, LOADS AND THOUGHTS TO COMMENTS so we can see who all we reached, then go to the donation site and give what you can. Tell everyone you can why you are doing “Bugaboo” and send the link to this site to everyone you can.
3-2-1-GO!
For more information, please visit the SMA Awareness Blog.
Full album on Picasa: http://picasaweb.google.com/cfcmatt/82810Bugaboo#
CrossFit Champions Members:
Most of you that have been with us for a while know that at one time we stocked and sold a protein powder called ProtoWhey by a company called BNRG. We liked it, it was a good product and it tasted good. But, during this last winter/spring, right about when we moved into the new building, ProtoWhey started having lots of problems keeping product in stock. With that, we started looking around for a replacement product. Ultimately, as you know, we decided to get out of the selling supplements/protein powder business for a while.
It’s not that we have anything against nutritional supplements in general. Some nutritional supplements we consider highly valuable. But you also know, if you’ve read our recent blog posts on our personal CFC blog, Matt & Pam Munson, that we hate supplement products/companies that market such bulls–t hype that they should be completely ashamed of themselves. One thing we make clear in those recent posts is that you will never find us, myself and Pam, or CrossFit Champions, carrying, endorsing, recommending, stocking or selling any nutritional product that we don’t use ourselves and that we don’t believe to be the highest quality available.
When we stopped selling protein powders and the BNRG Power Crunch bars, we asked ourselves if a) we wanted to continue to carry and/or sell any nutritional supplements at all, and b) if yes, what would we carry?
Well, the answer is simple, and here is our criteria:
1. Items that we take personally and would not have the slightest hesitation in having our kids take as well (believe them to be safe and effective).
2. Items we believe actually have some benefit to our health and athletic performance (believe them to be safe and effective).
3. Items that are from a company we believe is of the highest quality and integrity (believe them to be safe and effective).
4. Items that we can carry and sell without losing money doing so (we want to be able to offer these products to you at the most competitive price we can) (i.e., believe them to be cost effective).
The nutritional supplements you may find CFC carrying and selling in the future will fall into one of the following categories:
1. Multivitamin/mineral.
2. Specific vitamins or minerals (such as magnesium).
3. Essential Fatty Acids (such as fish oil).
4. Supplemental protein.
5. Creatine and/or other proven athletic performance aids (such as branched-chain amino acids or other specific amino acids).
We’ve spent the last few weeks looking around at various supplement companies and lines, doing quite a bit of research. In an odd twist of timing, one company I was looking at, Integrated Supplements (and had mentioned in a blog post in the past), contacted me because their site was getting a lot of hits from our site. The representative spent some time on our website and decided to contact me to see if we would be interested in sampling their products.
I copied our entire email exchange, unedited, into a PDF document and uploaded it here so you can read the whole conversation.
Bottom line, we like this company! They carry extremely high quality products, using high quality ingredients, backed by real research!
Take a look at some of the label from their Vanilla protein:
- Rich Vanilla Flavor
- All Natural Ingredients
- No Artificial Sweeteners
- No Artificial Flavors
- No Whey Concentrates!
- GMP Produced
- Certified Kosher
- No Lactose
- Ingredients: Provon® Whey Protein Isolate produced by patented CFM® Cross Flow Microfiltration method, Crystalline Fructose, Glycine, Non-GMO Lecithin, Inulin Fiber, Natural Vanilla Flavors, Lo Han Fruit Extract, Fine Sea Salt.
We will be carrying Integrated Supplements’ protein, creatine and magnesium supplements. I’ll be bringing the box of sample sizes up to the gym so that if you are interested in trying them (please only take the samples if you are serious about potentially ordering products), you can before buying.
I will also have a pre-order sheet at the gym. I’ll place our first order with Integrated Supplements once we have a big enough order.
If you have any questions about how, why or when to use supplemental protein powder, creatine or magnesium, don’t hesitate to ask!
CFCMatt
Welcome to CrossFit Champions!
CrossFit Champions, CrossFit Cypress
Comments Off
Aug 222010
Welcome to CrossFit Champions!
The 1st CrossFit Affiliate in the Houston Area!
The 4th CrossFit Affiliate in the state of Texas!
We have been instructing athletes in the CrossFit method of training since 2006. Our staff has more combined knowledge and experience in CrossFit than most CrossFit affiliates in existence. We’ve helped hundreds of people, just like you, from all ages, backgrounds and fitness levels get into the best shape of their entire lives. And we can help you too!
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Check Out Our CrossFit Bootcamps!
Matzke Park – 13207 Copeland Rd., Houston, TX 77070 – M-W-F – 5:00am-6:00am
Click HERE For Info and Registration
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Check out our martial arts program, Champions Combat Arts!
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Check out our sister location, CrossFit Cypress!
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If you are new here, we hope you’ll spend some time on our pages, reading About Us, our Programs, How To Join and FAQ.
If you have any questions about what we do or how to get started, please don’t hesitate to contact us as we would like to help you in any way we can!
A quick note on the training blog (below): As you read the posts below this one and see what our training is like, please don’t let the workouts scare you away! Keep in mind that the workouts posted are for our top level athletes. Everything we do is scaleable to the point that we can work with anybody, including you, regardless of what fitness level you are currently at.
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Click here for details on Upcoming Events & Seminars.
(September 11-12, 2010: CrossFit Level I Certification Course – Info & Registration HERE)
(September 25, 2010: Fight Gone Bad V Charity Fundraiser – Info HERE)
(October 9, 2010: CFC Oktoberfest Obliteration II! Event Information HERE)
(October 14-17, 2010: Personal Defense Readiness Certification Course)
(October 23, 2010: CrossFit FX TX Games II – Allen, TX – Register HERE)
(November 6, 2010: Atomic CrossFit Hammer & Chisel – Stafford, TX)
(November 20, 2010: Seawall Half Marathon – Galveston, TX – Register HERE)
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Click here to purchase CFC Merchandise Online.
Saturday, October 9, 2010
Who’s in?
Feel free to discuss in comments!
On Board Sponsors/Vendors
SicFit
www.sicfit.com
Yonder Way Farm
www.yonderwayfarm.com
Integrated Supplements
www.integratedsupplements.com
Aug 172010
CrossFit Champions would like to welcome Chico to the CFC community. Chico is a local firefighter. He finished his Elements yesterday and will be joining CrossFit classes asap!
From Matt & Pam Munson – CrossFit Champions Owners:
Nutrition – The Basis Of The Base Of Your Health
Probably the most common misconception in fitness, health and wellness is that exercise is the key to being fit, healthy and well. While it is of course true that safe, functional and intense exercise is essential, its actually not the most important thing. After all, exercise, or any other high intensity activity, is simply stimulus for change.
The body functions from the food and nutrients we provide it. Our exercise and activities are fueled by the food and nutrients we provide it. From exercise, or any other damaging stimulus, our bodies repair, regrow and recuperate from the food and nutrients we provide it. Food and nutrients are the key to everything! Food and nutrients are the fuel, the structure and the building blocks for every single function in the human body.
CrossFit Champions would like to welcome Carol, Misty and Paul to the CFC community. All 3 finished their Elements this week with a great finisher workout!
Welcome aboard guys.
Pam/Matt,
I have to share some praise for something Lindsay said yesterday, that Matt backed up during the workout that made me appreciate training at CFC even more. Lesley and I talked about it last night and she said I had to share with you two.
A little background: 20+ years ago while training in college, a strength coach made a statement that has stuck with me through today: “ If you are not strong and disciplined enough to put DOWN a weight properly, YOU SHOULD NOT PICK IT UP!” Of course I have cleaned up the language, but the message still rings true.
Lesley can attest to my anger when training at any big box gym and some musclehead, typically lifting more than they should be (see statement above), DROPS the weights, typically dumb bells from their chest, so that everyone within a block distance can hear the clang on the floor. It is really bad at the local Lifetime Fitness, and rarely does staff step in to correct the member or guest. It shows the level of disrespect of the one doing it, and the staff who refuse to correct the patron. I have often offered my opinion, sans fisticuffs…..
Yesterday while showing the proper technique for the WOD, Lindsay properly displayed the manner in which one should handle the dumb bells during the chest press exercise. It may have just been part of the training job, but it did not go without notice, and I had to smile inside and out…. The big box gyms, if they were smart, would pay for some simple consulting on this technique and definitely save on repair and replacement costs!! Matt backed it up during the workout when some weights hit the ground a little too hard, and I smiled again, plus he was a lot nicer than what I remember 20+ years ago….
So again, another thing about CFC that keeps me coming back, and if I ever get caught being lazy and dropping something (yes I have been reprimanded during a deadlift WOD) from out of position, I do expect to feel the wrath!!
You can share with others if you want, but its more of a thank you to you both for the culture you have built and maintain at CFC, that continues to impress this simpleton.
David
CrossFit Champions would like to welcome Demond, Ross and Erin to the CFC community. All 3 finished their Elements this evening with a great finisher workout!
Welcome aboard guys.
Congratulations to Kellie on her 1st set of kipping pull-ups (3!)!
Way to use the Skill Day.
http://www.vimeo.com/13738832On July 17th, CrossFit Champions hosted Tim Janak Jr with Paths in Healing for an hour and a half very instructional and hands on seminar on improving hip mobility and flexibility. The goal of the clinic was to broaden the knowledge of the hip structure and how tightness in the hips limits movement and impacts CFC athlete’s training – both positively and negatively and then to teach our athletes how to improve their health and performance through various stretching techniques. Tim ran everyone through several different types of stretches, showing them how to help themselves and find what works for each individual. It was an eye-opening seminar. The feedback has been excellent and we are looking forward to continuing the flexibility program with Tim on August 21 when he will show us how to improve our shoulders!
If you missed the Hip Flexibility Seminar with Tim, be sure and get the Shoulder Flexibility Seminar on August 21st on your calendar. There will be further seminars covering the neck and arms and legs. We are in discussions with Tim about adding morning sessions to fit within an hour class time. Good things are ahead!
Jul 272010
CrossFit Champions would like to welcome Scott to the CFC community. Scott, who is a local firefighter, just completed his Elements this morning and will be joining CrossFit classes on Thursday.
Welcome aboard Scott!
For the 4th year in a row, CrossFit Champions (and now CrossFit Cypress!) will be participating in the Fight Gone Bad charity fundraiser workout.
Fight Gone Bad V will be held at CrossFit Champions on Saturday, September 25, 2010.
The event will begin at 8:00 a.m. with the first heats starting at 9:00 a.m. We will run heats until everyone participating has completed the WOD. Afterward, we’ll have the grill fired up and the drinks flowing!
How Do I Participate?
Simple. Got to www.fgb5.org and register. While registering, you will be able to select your team (find and select CrossFit Champions). Upon completing registration, you will have a donation page. Email and social network your donation page to your friends, family and coworkers for donations.
Also, be sure and let them all know that they are welcome and encouraged to come out the day of the event and cheer you on!
CFC Instructors Travis (travis@crossfitchampions.com) and Lindsay (lindsay@crossfitchampions.com) will be organizing this event this year. If you have any questions regarding the event, please don’t hesitate to contact them. And, stay tuned for more information about the event to come from them.
Last year, CFC raised over $12,000! This year, we want to raise at least $15,000 so lets all get moving on this!
About Fight Gone Bad:
Fight Gone Bad began as a fundraising event in 2006. From those humble beginnings and with the support of the CrossFit community, we’ve proven what a small, totally committed group of people can accomplish. The first four editions of Fight Gone Bad have raised a combined total of more than $2 million.
Fight Gone Bad 5 opens its arms to benefit three charities this year: LIVESTRONG, Wounded Warrior Project and the CrossFit Foundation.
Fight Gone Bad 5 takes place on Saturday, September 25, 2010.
The event can take place at any CrossFit Affiliate facility between 6am and 4pm.
The event format is the Fight Gone Bad CrossFit format:
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. The event is in the 3 round format. The stations are:
* Wall-ball: 20 pound ball, 10 ft target. (Reps)
* Sumo deadlift high-pull: 75 pounds (Reps)
* Box Jump: 20? box (Reps)
* Push-press: 75 pounds (Reps)
* Row: 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.
Awards are given on Individual, National, and Regional levels.
Individuals who raise $150 or more will receive an Official FGB 5 Event T-shirt after the event.
There are two divisions eligible for awards on the National and Regional levels:
* Affiliates with 25 or less Team Members.
* Affiliates with 26 or more Team Members.
National: The highest fundraising Affiliate in each division will receive a Grand Prize Package from our sponsors.
Regional: The highest fundraising Affiliate in each region in each division will receive a Traveling Trophy with their Affiliate name, the event name and the year they won on the plaque.
The Workout Rules:
The CrossFit workout is ‘Fight Gone Bad.’ In this workout you spend one minute at each of five stations, resulting in a a five-minute round after which a one-minute break is allowed before repeating. This event calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. One point is given for each rep, except on the rower, where each calorie is one point.
The stations are:
1. Wall-ball, 10 ft target (Reps)
2. Sumo deadlift high-pull (Reps)
3. Box jump (Reps)
4. Push-press (Reps)
5. Row (Calories)
To compete in the workout, all participants must complete each of the following:
1. Register with their local CrossFit Affiliate by Wednesday, September 22, 2010.
2. Register at http://fgb5.org by Wednesday, September 22, 2010
3. Raise $150 or more in pledges by 6 am PDT on Sunday, September 26, 2010
4. All donations counting toward the awards must be received by 5 pm PDT on Friday, October 1, 2010.
5. Awards will be announced by 5pm PDT on Monday, October 4, 2010.
The four divisions are:
1. Class A: Standard Men = 75lb push-press and sumo deadlift high pull, 20lb wall- ball and 20 inch box jump
2. Class B: Modified Men/Standard Women = 55lb push-press and sumo deadlift high pull, 14lb wall-ball and 20 inch box Jump
3. Class C: Intermediate = 35lb push-press and sumo deadlift high pull, 8lb wall-ball and 20 inch box Jump (step ups are okay)
4. Class D: Beginner/Kids = 15lb push-press and sumo deadlift high pull, 4lb wall-ball (can be lowered to 8 foot target) and 10 inch box jumps
You’ve been asking for them. We finally have them.
CrossFit Champions window stickers! They measure 3″x6″ and feature our signature TX flag CFC logo. Come on…you know you want one!
$3
Merchandise Specials:
THE FOLLOWING SPECIALS ARE CASH OR CHECK ONLY.
CFC Black Long Neck Bottle Koozie
CFC Window Sticker
$9 (save $2)
CFC Black Long Neck Bottle Koozie
CFC Window Sticker
CFC Aluminum Water Bottle
$22 (save $4)
CFC Black Long Neck Bottle Koozie
CFC Window Sticker
CFC Aluminum Water Bottle
CFC Black Forging Elite Fitness T-Shirt
Mens $40 (save $6) or Womens $43 (save $8)
First off, we want to thank everyone that attended the CFC Nutrition Seminar this past Saturday. We had a great turnout and there were a lot of great questions and intelligent discussion.
We also want to specifically thank Jason of Yonder Way Farm for coming again and sharing with our community!
Stay tuned for the next CFC Nutrition Seminar date.
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Now, we want to discuss briefly a topic we get lots and lots of questions on weekly, if not a daily basis.
What about supplements?
You may recall a post I wrote a while back about some of the supplements the Munson household regularly or somewhat regularly uses. We got a lot of good feedback from the post, which I’m happy about, but there is one thing that is upsetting me.
We also got a lot of folks telling us that they proceeded to go out and buy just about everything we recommended in the Tier 1 and Tier 2 categories of that post. To be honest, this kind of baffled me because some (not all) of these folks we know for a fact do not follow our primary nutritional advice which is to adopt a Paleo Diet approach to nutrition. If you did read the prior post on supplements, please consider the 2nd primary paragraph from that post:
“The next thing I want to make clear is that no nutritional supplement in existence replaces the need for real food. So, before you consider including any of the nutritional supplements discussed here, or anywhere, please make sure you are already following a semi-strict to strict Paleo diet first.
Its worth repeating, please make sure you have your nutrition in order before adding any supplement to your regimen.”
But, most everyone didn’t even hear that, did they?
So, we want to repeat this again.
YOU HAVE TO EAT RIGHT! Nothing man made, no supplement no matter how well its marketed, can replace real food (of high quality!) for fuel and structure and health. Period!
Now, does that mean there is no place for nutritional supplements at all? Of course not. That’s not what we’re saying.
What we are saying is this; if you eat like crap, supplements…of any kind…are not going to work. A good multivitamin/mineral is going to have no positive effect whatsoever if all you eat is junk, because your body will be made of junk and operating like junk to begin with. Creatine is not going to have any impact on your performance if you base nutrition is crap.
You following me here?
Solid nutrition with real, high quality food is the foundation of optimal health and optimal athletic performance. If you are eating right and paying close attention to your nutrition, then and only then should you consider trying some health promoting and/or athletic performance enhancing supplements.
In the upcoming August newsletter (for CFC members) and later on this blog, we will be sharing a more in depth article on nutrition and supplements, so stay tuned.
Until then, I’ll leave you with this. At CrossFit Champions you will never find us pushing any supplement protocol on you that amounts to hundreds and hundreds of dollars per month. You will only find us making supplement recommendations that we use and believe in. And, we certainly will not talk to you about supplements unless we have already had a good discussion with you about proper nutrition.
Jul 222010
CrossFit Champions and Champions Combat Arts will be conducting a 4-hour Personal Defense Readiness Seminar!
When: Friday, August 6, 2010. 6:00 – 10:00 p.m.
Where: CrossFit Champions/Champions Combat Arts
17575 North Eldridge Parkway
Building C
Tomball, TX 77377
Instructors: Matt Munson & Pam Munson
About P.D.R.: The core of P.D.R.™ is based on the S.P.E.A.R. SYSTEM™ which is the first genetically & behaviorally inspired self-defense course of it’s kind. It is the only self-defense method that fully integrates the body’s reflexive responses and instinctive survival mechanisms making the S.P.E.A.R. SYSTEM the easiest, most natural way to protect yourself. Strategically & tactically speaking, our courses are based on how real confrontations actually occur! More about P.D.R. here.
About the seminar: No prior experience is required. This is an introductory level seminar. Please dress in comfortable clothes and athletic shoes you can move around in! You are in for quite a workout!
Registration: You can register for the seminar HERE or you can just show up!
PLEASE NOTE: IF YOU ARE A CURRENT OR FORMER CFC MEMBER, YOU ALREADY HAVE A MEMBER ACCOUNT AT THAT LINK. DO NOT REGISTER AS A NEW MEMBER. IF YOU CAN’T LOGIN, PLEASE CONTACT CFCMATT OR CFCLINDSAY.
