For time:
50 Box Jumps (m:24in,f:20in)
50 Thrusters (m:65lb,f:43lb)
50 Burpees
50 KB Swings (m:53lb,f:35lb)
50 GHD Sit-ups
50 Pull-ups
50 GHD Hip Extensions
50 Wall Ball Shots (m:12lb,f:10lb)
Post time and thoughts to comments.
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4 rounds for time:
Run 400 meters
30 Wall Ball Shots (m:12lb,f:8lb)
Post time and thoughts to comments.
3 rounds for time:
300 Jump Rope
20 Deadlift (m:185lb,f:135lb)
40 Slam Balls (m:12lb,f:8lb)
Post time and thoughts to comments.
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Come out Saturday, September 27, 2008
One day, One Workout, 2 Great Causes: The Prostate Cancer Foundation and The Wounded Warrior Project
This is an open fund raising event, meaning anybody can come to this workout as long as they make a donation. Please arrive early enough to properly stretch and warm up before the event begins.
What is 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. This event calls for 3 rounds. 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. The workout takes 17 minutes to complete from start to finish.
The stations are:
1. Wall Ball, 10ft (Reps)
2. Sumo-Deadlift high pull (Reps)
3. Box Jump, 20in (Reps)
4. Push Press (Reps)
5. Row (Calories)
The different divisions (at CFC) are:
Class A: Standard/Elite Men = 75 lb Push Press and High Pull, 16lb Wall Ball and 20in Box
Class B: Modified Men and Standard/Elite Women = 55 lb Push Press and High Pull, 12lb Wall Ball and 20in Box
Class C: Intermediate = 35 lb Push Press and High Pull, 8lb Wall Ball and 20in Box (step ups are okay)
Class D: Beginners/Kids = 15lb Push Press and High Pull, 4lb Wall Ball and 12in Box
After the workout CrossFit Champions will be holding an open house, with food and drink, for all competitors, friends and family, spectators and visitors.
Please note: There will not be a Free Saturday Workout this Saturday.
Build your own WOD
3 rounds for time of:
Run or Row ___ meters
__ reps of ________ (weighted movement-specify weight)
__ reps of ________ (gymnastics, or bodyweight only, movement)
Post WOD, weight, time and thoughts to comments.
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Five rounds for time of:
15 Sumo Deadlift High-Pull (m:95lb,f:65lb)
15 Thrusters (m:95lb,f:65lb)
Post time and thoughts to comments.
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Dirty Thirty!
(Compare to 4-14-08)
For time:
Row 500 meters
30 Push Press (m:75lb,f:50lb)
30 Pull-ups
30 Sit-ups (ab-mat)
30 KB Swings (m:55lb,f:35lb)
30 Push-ups
30 GHD Hip Extensions
30 1-Arm DB Snatch (m:30lb,f:20lb) (15 each arm)
30 Box Jumps (20 in. box)
30 Squats
Run 400 meters
Post time to comments.
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On a side note…Jim next door was nice enough to figure out how to get us lights for the early morning and later evening workouts using the generator and he showed me how to power up the water lines so we have all working systems if you don’t include actual power to the building which would get us a fridge and A/C inside. We’ll bring in ice today to get the waters cold for after workouts. Thanks, JIM!! So for those holding out for lights (Rad) or flushing toilets we’ve got them now…come on back!
Keep your fingers crossed folks. The tree crews were out in force today in Village Creek working on the trees so the power guys can work on the lines and so on and so on and one day we’ll have power for real!
See ya’ll!
Pam
For time:
30 Cleans* (m:135lbs,f:95lbs)
(scale load as needed)
(*full cleans – from floor, caught in squat)
Post time, load and thoughts to comments.
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“Angie”
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time and thoughts to comments.
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Hey everyone,
Just wanted to let everyone know that we are still without power but WE ARE OPEN FOR TRAINING.
A CFC client was generous enought to loan us a generator so we will have some power (and working bathrooms) while we are open.
So come on back in and work off some of that stress.
Oh yeah, don’t feel guilty about completely falling off good eating (like we know all of you did). Just get your butt in here and train!
Postings will be sporadic but the training will not. We are up and running full schedule, all classes. Call us if you have any questions.
Matt 281-636-3087
Pam 281-636-6855
We weren’t able to take many pics this week, but here are a few:
Monday
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Saturday
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CROSSFIT CHAMPIONS IS OPEN!
THE GYM IS WITHOUT POWER BUT WE ARE OPEN AT OUR REGULAR HOURS. PLEASE FEEL FREE TO STOP IN, IF NOT TO WORKOUT, THEN JUST TO SAY HI AND LET US KNOW YOU ARE OK.
THE GYM HAS NO ELECTRICITY AND HENCE, NO LIGHTS OR BATHROOMS (septic pumps need power) BUT WE ARE HERE FOR YOU IF YOU WANT TO COME IN AND TRAIN!
PAM, MATT, LAURA & CHRIS
As many rounds as you can in 20 minutes:
5 Burpees
10 Squats
15 Sit-ups
Post rounds and thoughts to comments.
CFC ATHLETES:
PLEASE CHECK BACK ON THIS POST THURSDAY, FRIDAY AND SATURDAY FOR TRAINING SCHEDULE / CANCELLATION ANNOUNCEMENTS. ANY AND ALL CHANGES WILL BE POSTED HERE SO CHECK BACK AS OFTEN AS YOU LIKE.
As of Thursday Afternoon: We plan on being CLOSED Friday and Saturday, all training times.
CROSSFIT CHAMPIONS
“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:16lb,f:12lb)(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.
Attention CFC Athletes: We will be running you through this in groups, starting a new watch for a new group as close to every half hour as we can (5:15, 5:45, and 6:15 a.m.) (9:15 a.m.) (4:15, 4:45, 5:15, 5:45 and 6:15 p.m.). Please show up in plenty of time to complete your warmup and help set up for one of the half hour time slots.
Post total score and thoughts to comments.
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Bench Press
3-3-3-3-3
Then rest 5 minutes and complete:
800m run for time.
Post bench press loads and run times to comments.
Introduction to the Bench Press, Part I, Mark Rippetoe…[wmv][mov]
Introduction to the Bench Press, Part II, Mark Rippetoe…[wmv][mov]
Courtesy of CrossFit.com.
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Two things…
1. In looking around the CF world today I found this video from a post on the CrossFit Affiliate Blog about Brandon Cunningham of CrossFit Augusta and Again Faster who recently set a world record in the Firefighter Combat Challenge. Congrats Brandon!
2. We sent out an email recently asking what you guys thought about your training experience here at CFChampions. Testimonials. A main reason is that folks look at our workouts. They look at the pics of you doing the workouts. They want to see someone like themselves training, that its doable. It’s very easy for someone to discount your efforts as impossible for them to achieve because you couldn’t possibly struggle with the same things they do – kids, jobs, spouses, school, eating habits, health issues, etc. I mean…look at you! The workouts are tough and ya’ll DO THEM!
This morning I took Bosco for a mile jog. (Yes, his little legs can handle it. Heck, he’d drag me if he could! I outweigh him by 120lbs but he still tries to drag me. Dogs!) When we’re walking back up to the gym Casey is doing OH Squats inside, trying to gauge her working weight with Matt checking form and such, and I’m thinking “HOLY COW! Check out Casey’s arms and back! If she could just see how great she looks!” This is immediately followed by memories of first meeting Casey and the goals she wanted to accomplish and there she is doing what she wanted. Again, HOLY COW! It wasn’t that long ago that she started each workout by telling me she couldn’t do the workout and then proceeded to do the workout. It’s been a long time since she’s spoken those words.
When we got home I checked email and there’s Casey’s testimonial and halfway through it I’m crying. Again. We’ve received several testimonials over the past week or 2 and every time we’re humbled and grateful for the opportunity to be in ya’ll’s lives and helping you achieve your goals. Thank you for your kind words. Thank you for sharing your stories. CFChampions is what it is because of all of the people who come through the doors every day. Thank ya’ll!
Pam
5 rounds for time of:
21 Overhead Squats (m:65lb,f:45lb)
21 Ab-Mat Med Ball Sit-ups
Post time and thoughts to comments.
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For time:
(in any order)
Run 400 meters
50 Box jump (24 inch box)
50 Jumping pull-ups
50 Kettlebell swings (m:55lb,f:35lb)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press (m:45lb,f:33lb)
50 GHD Hip extensions
50 Wall ball shots (m:16lb,f:12lb)
Row 500 meters
Post time and thoughts to comments.
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This Saturday’s workout, 9-6-08, 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. NOTE: IF THIS IS YOUR FIRST VISIT, PLEASE COME 15 MINUTES EARLY SO YOU CAN FILL OUT PAPERWORK AND WE CAN CHAT WITH YOU FOR A MINUTE.
Hope to see you all there and we hope to see some new faces! We’ve got a great workout planned!
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3 rounds for time of:
50 Squats
21 Pull-ups
10 Hang power cleans (m135lb,f:95lb)
Post time and thoughts to comments.
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