CrossFit Champions and CrossFit Houston had a great turn out this past Saturday!  All together we had 29 athletes participate.

Special thanks to Randy Lusby or BreakAway Speed for letting us hold the event at his gym, and to Randy Winfrey of DesignFit for helping us set that up.

And, a huge thanks to all CrossFit Champions participants for raising $3145, more than double or initial goal!

All CFC Athletes: Pam and I cannot adequately express our pride in your  levels of performance and quality of movement.  Your form and technique were exceptional and truly representative of the quality of fitness we are trying to produce at CrossFit Champions!  Thank you so much for representing so well!  It was simply amazing to watch.  –Matt

Here are the results.

Class A – Standard Men

(75lb PP and SDHP, 20lb WB)

Wooch Graff – CFH - 388
Spencer Nix – CFH – 347
Carlos Ibarra – CFH – 321
Greg Drake – CFC – 301
Matt Munson – CFC – 293
Chris McCasland – CFC – 275
Jonathan Rico – CFH – 274
Joe Constantino – CFH – 255
Kristian Eyman – CFH – 247
Mike Munoz – CFH – 247
Juan Galvan – CFH – 240
Tyler Scott – CFH – 217
Randy Winfrey – CFC – 217

Class B – Modified Men

(55lb PP and SDHP, 14lb WB)

Simon Hoyle – 240
Greg Lyons – 232
Scott Burman – 205

Class B – Standard Women

(55lb PP and SDHP, 14lb WB)

Pam Munson – CFC – 289
Kelly Beard – CFH – 267
Lisa Ibarra – CFH – 250
Courtney Scott – CFH – 224
Audrey Ibarra – CFH – 215
Katy Sims – CFH – 212

Class C – Modified Women

(35lb PP and SDHP, 8lb WB)

Darlene Thomas – CFC – 304
April Hiers – CFC – 267
Monica Montes – CFH – 266
Mary-Kate Estridge – CFC – 262
Nancy Sawyer – CFC – 248
Monica Ramirez – CFH – 228
Jessica Ramirez – CFH – 191

You can view all the pics from the event here!

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FGB07150 FGB07162 FGB07164 FGB07205

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FGB07205 FGB07333 FGB07367 FGB07375

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FGB07367 FGB07376 FGB07379 FGB07387

FGB07391

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This is it!

Even if you aren’t competing, please come out to cheer the athletes on and lend a hand in score keeping if you want.

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Working with Athletes For A Cure, along with CrossFit affiliates nation-wide, CrossFit Champions and CrossFit Houston will be teaming up together this year to raise money for the Prostate Cancer Foundation.

Date of FGB II: Saturday, September 29, 2007

Location: BreakAway Speed Sports Training

8715 West Loop South, Ste. E

Houston, TX 77096

MAP

Time: 9:00 a.m. 

See you there!

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“Michael”

3 rounds for time:

Run 800 meters
50 GHD Hip Extensions
50 Sit-ups

(if you are competing in the Fight Gone Bad fundraiser with us Saturday, take it easy and do 1/2 Michael)

Post time to comments.

9-28-07 WOD006 9-28-07 WOD004

9-28-07 WOD002 9-28-07 WOD008

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3 rounds for total score:

Max reps for 1 minute at each of the following stations.
Rest 1 minute between rounds.

Deadlift (m:95lb,f:65lb) (reps)
Feet supported L Pull-ups on rings (reps)
DB Push Press (m:25′s,f:15′s) (reps)
Row (calories)

Post total score from all 3 rounds to comments.

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Rest up.

Or down I guess.

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As many rounds as you can in 20 minutes of:

10 Push-ups
10 Sit-ups
10 DB Swings (m:45lb,f:30lb)
10 Stepping Lunges (5 each leg)

Post time to comments.

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We had the pleasure of attending CrossFit’s Olympic Lifting Certification Seminar this weekend, instructed by world-class Olympic lifting Coach Mike Burgener.

IMG_0310 

We also had the pleasure of meeting Tim Swords and Thea Taylor of Team Houston USA Weightlifting.

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And, Pam had a lot of laughs with Laura Patefield of Oceanside CrossFit.

IMG_0322 IMG_0323 IMG_0312 (see Laura laughing at/with Pam?) 

Other good pics.

IMG_0300 IMG_0301 IMG_0312 IMG_0321

IMG_0325 IMG_0315

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For time: 

30-25-20-15-10 and 5 rep rounds of:

Burpee
L Pull-up

Post time to comments.

9-24-07 WOD003 9-24-07 WOD004 9-24-07 WOD013

9-24-07 WOD014 9-24-07 WOD010 

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While in CA for the CrossFit Olympic Lifting Certification, we stopped by Brand X Martial Arts in Ramona CA to watch their CrossFit class and some of the Kenpo training.

9-21-07 Matt & Chris Brown at B randX 

Me and Chris Brown from CrossFit Fort Collins outside of Brand X.

9-21-07 Pam&ConnorMartin 

Pam with 15 year old, Connor Martin, CrossFit stud and Brand X Kenpo Black Belt.

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Fight Gone Bad

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. We’ve used this in 3 and 5 round versions. The stations are:

Wall Ball Shots, (m:20lbs,f:14lbs) (Reps)
Sumo Deadlift High-pull (m:75lbs,f:55lbs) (Reps)
Box Jumps, 20? box (Reps)
Push Press, (m:75slb,f:55lbs) (Reps)
Row for 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.

Post total score to comments.


Remember; we are having free (for registered CFC Team Athletes) FGB practice here at the gym every Saturday at 10:00 a.m. from now until the Fundraiser event on September 29th.If you are going to participate and want to come to the practice but haven’t signed up, come to the practice anyway and we’ll get you signed up while you are here!

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For time:

Run 200 meters
Rest 30 seconds
Run 400 meters
Rest 45 seconds
Run 600 meters
Rest 60 seconds
Run 800 meters

Post time to comments.

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For time:

27 Thrusters (m:75lb,f:45lb)
9 Pull-ups
21 Thrusters
15 Pull-ups
15 Thrusters
21 Pull-ups
9 Thrusters
27 Pull-ups

Post time to comments.

9-20-07 WOD001 9-20-07 WOD002 9-20-07 WOD004 9-20-07 WOD007

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Rest up.


ATTENTION ALL CROSSFIT CHAMPIONS ATHLETES:There will be no Group Workouts this Friday, 9-21-07, or Monday morning, 9-24-07.  Monday night’s Group Workout is will take place as scheduled.

Also, Fight Gone Bad practice will still take place Saturday morning at 10:00 a.m.

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Freaky Fifty

For time:

50 Box Jumps, 24 in box
50 Jumping Pull-ups
50 DB Swings (m:35lb,f:20lb)
50 Walking Lunges (25 each leg)
50 Knees to Elbows
50 Push Press (m:45lb, f:30lb)
50 Hip Extensions
50 Wall Ball Shots (m:20lb,f:12lb)
50 Burpees
50 Double Unders

Post time to comments.

9-18-07 WOD002 9-18-07 WOD005 9-18-07 WOD010 9-18-07 WOD022

9-18-07 WOD021 9-18-07 WOD028 9-18-07 WOD015 9-18-07 WOD029

9-18-07 WOD020 9-18-07 WOD038 9-18-07 WOD045 9-18-07 WOD054

9-18-07 WOD037 9-18-07 WOD048 9-18-07 WOD035

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Back Squat

3-3-3-3-3-3-3

Post loads to comments.

9-17-07 WOD002 9-17-07 WOD005 9-17-07 WOD010

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Fight Gone BadIn 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. We’ve used this in 3 and 5 round versions. The stations are:

Wall Ball Shots, (m:20lbs,f:14lbs) (Reps)
Sumo Deadlift High-pull (m:75lbs,f:55lbs) (Reps)
Box Jumps, 20? box (Reps)
Push Press, (m:75slb,f:55lbs) (Reps)
Row for 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.

Post total score to comments.


Remember; we are having free (for registered CFC Team Athletes) FGB practice here at the gym every Saturday at 10:00 a.m. from now until the Fundraiser event on September 29th.If you are going to participate and want to come to the practice but haven’t signed up, come to the practice anyway and we’ll get you signed up while you are here!
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For time:

Run 800 meters
20 One arm DB Snatches, alternating arms (m:45lb,f:25lb)
20 DB Squat Cleans (m:45lb db’s,f:25lb db’s)
100 Sit-ups
20 DB Squat Cleans (m:45lb db’s,f:25lb db’s)
20 One arm DB Snatches, alternating arms (m:45lb,f:25lb)
Run 800 meters

Post time to comments.

9-14-07 WOD001

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Since we had to cancel classes on Tuesday, we will be repeating that workout today.  If you follow the training blog online and train on your own, we apologize for the inconvenience.

3 rounds for time:Row 500 meters
30 Bench Press body weight

Post time to comments.

9-13-07 WOD003 9-13-07 WOD005 9-13-07 WOD008

9-13-07 WOD024 9-13-07 WOD030 9-13-07 WOD037

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We apologize, but we have to cancel all classes for Tuesday 9-11-07.

If you planned on attending, we will be forwarding today’s workout to Thursday and offering an additional workout day later this month.

Matt & Pam

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CrossFit Champions would like to thank every person that gave their life in service on 9-11-01 and every member of the armed services that continue to fight for our freedoms and safety to this day.

Words will never be enough!

Matt & Pam

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