Happy July!  Hang on to your shirts, boys and girls.  July is going to be a great month of training!

For time:

Row 1000 meters
50 KB Swings (m:70lb,f:55lb)
40 DB Turkish Get-ups (m:25lb,f:20lb)

Post time and thoughts to comments.

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5 rounds for time:

30 GHD Sit-ups
25 GHD Hip Extensions

Post time and thoughts to comments.

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10 rounds for time:

10 Squats
10 KB Swings (m:55lb,f:35lb)
10 Push-ups

Post time and thoughts to comments.

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Note: CFC will be closed Friday afternoon (6-27-08).

5 rounds for time:

20 Box Jumps (24in)
20 GHD Sit-ups
20 Push Press (.5bw)

Post time and thoughts to comments.

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For time:

Run 3 miles

Post time to comments.

25-20-15-10-5 for time of:

DB Deadlifts (m:35s-40s,f:20s-25s)
DB Bench Press (same weight)
DB Cleans (same weight)

Post time and thoughts to comments.

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100 Pull-ups
100 Push-ups
100 Sit-ups
Row 500 meters
Run 400 meters

In order, perform each of the above individually for time.  Rest as needed in between.  Add times from all 5 for total time = score.

Saturday’s Free Workout was excellent!!  (if I do say so myself) This workout pitted teams against each other in the 4 core body-weight movements – pull-ups, push-ups, sit-ups and squats – plus a race to cover 3200 meters for extra points. 

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We had 2 new folks, 1 relative visit and a bunch of regulars.  Outstanding job everyone!  Yes, I forgot…again…to get the group photo. 

Great job, everyone!!

Slammin’ Frelen

Run 400 meters
21 Slam Balls (m:12lb,f:8lb)
21 Pull-ups
Run 400 meters
15 Slam Balls
15 Pull-ups
Run 400 meters
9 Slam Balls
9 Pull-ups

There’s nothing wrong with what you’re eating or drinking as it pertains to memory or clarity and this website. Maybe you’re ingesting too many carbs in that brownie but that’s the only funky thing going on. The workout changed from when you looked here earlier.  I scheduled the basic slammin’ Helen earlier in the month, Matt posted it last night and I got messed up on the drive over to the gym and came up with what you now see posted. Since several of us have now done this workout instead of the previously posted one, I thought I’d change the website to match the gym. I hope this is a decent finish to a tough week. Great job everyone!!
Pam
Post time and thoughts to comments.

Tabata That

5 Stations – MAX EFFORT at 8 x intervals of 20 seconds work, 10 seconds rest at each station – score for that station is lowest scoring interval.

Stations are:

Squats
Pull-ups (if jumping pull-ups, divide score half)
Sit-ups
Push-ups
Row (for calories instead of reps)

Total score for workout is sum of scores from each station.

Note: we will be watching for perfect form on all movements!

Post score and thoughts to comments.

4 rounds for time:

Row 500 meters
50 Ab-Mat Butterfly Sit-ups (soles together)

Post time and thoughts to comments.

“Nancy”

5 rounds for time:

Run 400 meters
15 Overhead Squats (m:95lb,f:65lb)

Post time and thoughts to comments.

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Great job to everyone that did this workout.  We know it was a frustrating one but you all did a great job.  The OH Squat is a complex movement that requires a lot of concentration.  You should all be very proud that you completed it, regardless of how it was scaled.

As you look at the pics, look for the good (active shoulders, arms straight up, heels grounded) and not so good (non-active shoulders, arms/body forward leaning, weight distributed forward to toes/balls of feet) form.

[singlepic id="516" w="160" h="120" mode="" float="left" ] [singlepic id="518" w="160" h="120" mode="" float="left" ] [singlepic id="521" w="160" h="120" mode="" float="" ] Take a look at Brian’s OH Squat!  This was the first time Brian did OHS in a workout and he proved to be a phenomenal student of the movement’s cues.  Fantastic job Brian!

For time:

10 DB Man-Makers*, 4 Pull-ups
8 DB Man-Makers, 8 Pull-ups
6 DB Man-Makers, 12 Pull-ups
4 DB Man-Makers, 16 Pull-ups
2 DB Man-Makers, 20 Pull-ups

*1 Man-Maker = 1 DB in each hand at sides, start in standing position, squat down and place DBs on ground still holding them, jump feet back to push-up position, execute 1 push-up, execute 1-arm DB row with each arm, jump feet forward, execute DB clean, execute DB thruster from catch position, bring DBs back to sides.

Post time, DB weight and thoughts to comments.

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This Saturday’s workout, 6-14-08, 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!

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“Jackie”

For time:

Row 1000 meters
50 Thrusters (m:45lb,f:30lb)
50 Pull-ups

Post time and thoughts to comments.

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For time:

20 Wall Ball Shots (m:16lb,f:12lb), 1 Push-up
19 Wall Ball Shots, 2 Push-ups
.
.
to
.
.
2 Wall ball Shots, 19 Push-ups
1 Wall Ball Shot, 20 Push-ups

Post time and thoughts to comments.

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“Daniel”

For time:

50 Pull-ups
Run 400m
21 Thrusters (m:95lb,f:65lb)
Run 800m
21 Thrusters (m:95lb,f:65lb)
Run 400m
50 Pull-ups

Post time and thoughts to comments.

 

In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.

“Griff”

For time:

Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Post time and thoughts to comments.

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