“Nate”
AMRAP in 20 minutes of:
2 Muscle-ups
4 Handstand Push-ups
8 KB Swings (m:70lb,f:45lb)
Post rounds and thoughts to comments.
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Best Fight Scene Ever? Lol.
Sep 012010
Congratulations to Kellie on her 1st set of kipping pull-ups (3!)!
Way to use the Skill Day.
http://www.vimeo.com/13738832Skill Day / Level Test Day
Today CFC athletes can come in and work on whatever you choose, but the emphasis is working on movement deficiencies or testing out on items on your Athletic Skill Level Sheets.
Choices include:
- Work on new movements and/or skills you are having trouble with.
- Test out on items on your Athletic Skill Level Sheets.
- Work on a new PR on a given lift or movement.
- Perform a WOD you have been wanting to try or repeat.
The CFC Instructors will be on hand all day to help you with whatever you wish to work on. But, again, understand that the emphasis of the day will be skills/movements and testing. If you wish to perform a WOD, please do your best to get everything set up on your own but have an Instructor sign off on the WOD and your set up and/or weights before you actually start.
Post your days activities and thoughts to comments.
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Masters at South Central Regionals!
Check out the video of the Masters competition at the South Central Regionals.
Jun 152010
Compare to 2-18-10
“Fight Gone Bad”
Three 5-minute rounds, with a 1-minute break between rounds. In this workout you move from each of five stations after a minute of max effort. The stations are:
Wall Ball Shots (m:20lb,f:14lb)(m:10ft target,f:8ft target)(Reps)
Sumo Deadlift High-pull (m:75lb,f:55lb)(Reps)
Box Jumps (20in box)(Reps)
Push Press (m:75lb,f:55lb)(Reps)
Row (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. Your workout score equals the sum of all your reps and calories from all rounds.
Post score and thoughts to comments.
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Check out the teaser video of the affiliate teams’ competition at the South Central Regionals (you have to have a subscription to the CrossFit Journal to view the full video).
Jun 102010
Jun 092010
Compare to 3-29-10 (3s) or 1-20-10 (5s,3s)
Shoulder Press
5-5-5(+)
(using 65-75% 1RM)
Then after a short rest,
AMRAP in 10 minutes of:
10 DB Cleans (m:30s f:20s)
10 Ab Mat Sit-ups
Post press loads and amrap rounds and thoughts to comments.
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Check out the teaser video of the women’s competition at the South Central Regionals (you have to have a subscription to the CrossFit Journal to view the full video).
May 042010
Compare to 3-3-10 (1s) and 2-25-10 (3s)
Deadlift 5-4-3-1-1-1
Then after a short rest
5 rounds for time:
15 Wall Ball Shots (m:20lb,f:14lb)
20 Ab-Mat Sit-ups
Post deadlift loads, metcon time and thoughts to comments.
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“GPP and Sport” with Greg Glassman – video (from CrossFit.com)
I love the line, “we’re the GPP people.”
Feel free to discuss in comments.
Mar 312010
CFC athlete Paul Thomas recently competed at the 2010 CrossFit Games South Central Texas Sectionals (March). This was Paul’s first time competing at a sanctioned CrossFit competition and despite not placing in the top 30 (qualification to go to Regionals), he did very, very well and, more importantly, got to experience CrossFit at the competition level.
Below is Paul’s thoughts on the experience. Below that are 3 videos (WODs 1, 2 and 3) of Paul at the competition.
Proud of you Paul!
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Tube Socks, Headbands and Humble Pie!
“I have done cross fit for about 18 months now and really enjoy it. I like the workouts. I like the challenge. I like being part of a community of people who enjoy pushing themselves. For those reasons(and because I like competition) I decided to give the CrossFit sectionals a shot. Honestly, I had no idea what to expect. I knew there would be 3 WODs over the 2 days, and the top 30 competitors went to regionals. But, how many people would be competing? What kind of athletes were they? Would the WODs be a bunch of running, or lifting or chin-ups? I had no idea.
The first thing I noticed Saturday morning at sectionals was that a lot of crossfit athletes wear tube socks….and headbands. I obviously missed the memo and frankly am pretty happy I did. I have never jumped on fashion trends, and figured CrossFit sectionals wasn’t the place to start. The second thing I noticed was that there are a lot of athletic people doing CrossFit. There were over 130 men and 65 women competing – almost all of which were in very good shape.
The first WOD was a 2000 meter row, followed by as many reps as possible of deadlift at 275 pounds(without setting the weight down). For each deadlift rep you did, you got 5 seconds knocked off your row time. I am not a big fan of rowing, or deadlifts – but felt I would do ok at the WOD. I hoped to do the row around 7:15, and get between 15 to 20 deadlifts. In the end, I ended up meeting my row goal of 7:15, but missing my deadlift goal. It’s funny how fatigue can get you! I did 10 reps and called it a day.
The second WOD I felt really good about. It involved things I am good at, including hand-stand pushups, clean and jerks and burpees. The workout was 3 rounds of 4 HSPU, 8 clean and jerks at 135 pounds and 12 burpees. I was in the last flight of competitors and, to that point, the best time was 5:11. I believed I could beat that. I started strong – finishing the first two rounds in about 2:30. And then….I hit a wall! The next 9 minutes I spent trying to do 4 HSPU with correct form. Failure, after failure, after failure. I am sure you have heard the saying, “leave your ego at the door”. Well, after doing 15 incorrect handstand pushups my ego was almost entirely gone. I was eating a lot of humble pie. To be on track to win the event, and then lose it at the finish line is not fun and is quite humbling.
Anyway, Sunday was WOD #3 and I had modest expectations. I was simply hoping for redemption from WOD #2. WOD #3 involved thrusters, snatches, double unders and kettle ball swings. I did acceptably on the workout, struggling with the double unders but doing fine on everything else. It was nice to have a solid workout, and it was a good way to finish the weekend.
So, what did I learn from the experience? First of all, there are a lot of great people doing crossfit – particularly at CrossFit Champions. Thanks to everybody who came out to watch, to encourage and the cheer on! Secondly, I have a lot to work on – from hand-stand pushups, to double unders and to my endurance generally. Thirdly, humble pie may be bitter in the beginning but can be great in the end – I am truly looking forward to improving in all the areas that sectionals revealed needing work. And, finally, I learned that tube socks and headbands, while “stylish” to many CrossFitters, aren’t something I ever plan to do!
I am already looking forward to the next competition and hope several of you at CrossFit Champions can join.”
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http://www.vimeo.com/10597464 http://www.vimeo.com/10597626 http://www.vimeo.com/10597800Mar 232010
Hey all,
Here’s a quick demonstration video on how to perform the Ab-Mat Sit-up (at CFC at least!). Feel free to share your thoughts to comments.
http://www.vimeo.com/10382383Mar 212010
Since we are moving in 2 weeks, I thought I would look back on some of the workouts we were doing in our current facility, just after moving in.
This inspired me. So…the next 2 weeks will be retro weeks. All workouts for the next 2 weeks will be pulled from May 2008.
3 rounds for time:
Row 500 meters
1 minute Plank in Push-up position
30 Box Jumps (24in.)
Post time and thoughts to comments.
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A video preview of the future CrossFit Champions/Champions Combat Arts training facility:
http://www.vimeo.com/10338444Mar 162010
Here is a quick rowing tip for y’all.
Feel free to share thoughts to comments.
http://www.vimeo.com/10205099Mar 152010
Sandy sent a link to a youtube video from our very first ever free workout. Oh the memories. He commented on how far we’ve come regarding holding folks to movement standards and in our defense I have to respond…it was a free workout. A try us and this CrossFit stuff out. We did end up getting 2 folks who were willing to drive from downtown Houston out to our house in Spring for Elements but that was the end of that event’s effectiveness.
For me, that video was more of a snapshot of where CrossFit in Houston was in 2006. At that time, there was only us in the entire Houston area as an affiliate. When we had gone out for our first level 1 cert. in San Diego, CA in July of ’06 we fully intended on utilizing crossfit training as a conditioning program for our martial arts. We knew of Coach Glassman and had seen Nicole Carrol in a video or two, but really had no idea of who most of those folks were. Looking back on the weekend there are lots of names that had their hand in the running of the cert or were there attending for the first time like we were. Jeff Martin of BrandX Martial Arts/CFBrandX/CFKids (this is pre-CFKids) was there as an instructor. Tony Budding of CFHQ staff and the man behind the media of CrossFit was there gently prodding us into an affiliation. Nicole Carrol, of course, was there steering Coach and keeping him on track as well as being the demo person. Dr. Mike and Lisa Ray, owners of CFFlagstaff,Rob Miller, big time free climber, and Eddie and Lisa Lugo, owners of CF San Diego were all there on the instructing end. Coach Burgener stopped in (we had no idea who he was). FreddieCamacho ofCrossFit One World ,Kelley and Steve Rakow of CrossFit Ocean City, andSkip Miller of Front Range CrossFit were all there on their first level 1like us. There are several other gym owners there that I can’t place with their faces at this moment. It’s been a little while. When you’re looking at the list of affiliates on cf.com’s front page you see the group in the order of affiliation over on the right side under upcoming certs. Check out where we are on that list. In relation to the length of the list, we’re close to the top.
If you know who you’re looking at, you will see Carlos and Lisa Ibarra in that video. They are the owners of CFHouston. Most of the people that day were their clients pre-crossfit. We’ve all grown as trainers since then.
David Cogswell with Houston’s Kettlebell Club was there doing a free demo after our workout. He, his wife Miriam and a handful of clients participated. They did well. It was a beginning for us.
Two other attendees came for the kettlebell demo, having never heard of CrossFit, and ended up being the first folks who went through our Elements program. If you follow the CFEndurance forum or cf.com’s forum you might have seen the name Shawn McDonald. He works with athletes in and around Houston and was one of those two adventurous souls. I ran into him again last year at the Endurance Cert at GSX in June and he judged at our Oktoberfest Obliteration event in October. He also was kind enough to hold the recent William paintball fundraiser.
It was our first shot at holding an event and I have to say we didn’t sleep much the night before and quite literally made ourselves sick with nerves before starting it. It’s one of those things that you look back on after and say that wasn’t so bad but at the time you wonder how you’ll get through it. Good stuff overall.
Thanks for finding it, Sandy!
Sourced from: PamMunson.com (© Copyright All Rights Reserved 2010.)
Feb 242010
Compare to 1-22-10
Deadlifts 3-3-3
then after a short rest
3 rounds for reps of:
1 min. of Deadlifts (m:65lb DBs,f:45lb DBs)
1 min. of Box Jumps (m:24in,f:20in)
1 min. of Row (calories)
30 sec. of rest
Post deadlift loads, metcon score and thoughts to comments.
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Ran across this today while explaining to the kids some of the older cartoons. See what happens when the Abominable Snowman finds out that Daffy isn’t actually a bunny rabbit? From now on this is what we will do to you when you aren’t actually doing good squats!
Feb 112010
Team WOD
with 4 athletes
AMRAP in 25 min of:
Box Jumps (m:30in,f:24in)
Burpees
Pull-ups
Row 200m
WOD procedure: Team will rotate every time the rowing team member completes 200m. The order stays the same; box jumps to burpess to pull-ups to rower, etc.
Team score = total number of reps completed (not counting the row – the row just sets the pace).
Post team score and thoughts to comments.
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Will Smith on life and work ethic:
Good stuff. Feel free to post thoughts to comments.
Jan 242010
Compare to 4-9-09
“Grace”
For time:
30 Clean & Jerk (m:135,f:95lb)
(*Note: No sloppy technique allowed. Full squat cleans on every rep. No thruster-ing to overhead; a proper jerk is required for the rep to count!)
Post time and thoughts to comments.
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It’s Not About The War…It’s About The Warrior:
Here is another great example of how NOT to deadlift:
(thanks for finding this one BJ!)
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Found this comic a few days ago. Have a friend or loved one sitting on the fence? Push ‘em on to our side!
Dec 022009
CFC Members:
As a Rest/Skill day you have the options of (a) taking the day off, (b) coming in and working on skill/movement of your choice, (c) making up a WOD from the immediately prior 3-day rotation if you missed it, or (d) just coming in and hanging out with us.
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Check out these awesome pics (slideshow) from the max height box jump attempts from November 19:
Nov 182009
Ryan put together a great video for us of just CrossFit Champions members at the October 10 Oktoberfest Obliteration CrossFit competition.
http://www.vimeo.com/7686715Nov 042009
Take a look at the Oktoberfest Obliteration video created by our new video man, Ryan Conrey!
http://www.vimeo.com/7440859
