Category: CrossFit The Woodlands

Happy 4th of July

There will not be any classes at 6a.m. or 7a.m.  The first class will start at 8a.m. 

Do this workout with a partner. 

Round 1

D.L. x 100 each person does 10reps

Dips x 100

Run x 1200m

Round 2

D.L. x 80 each person does 10 reps

Dips x 80

Run x 800m

Round 3

D.L. x 60 each person does 10 reps

Dips x 60

Run x 400m

“Angie”

Pull ups x 100

Push ups x 100

Sit ups x 100

Squats x 100

For time:

CrossFit The Woodlands “CORE FITNESS” 

            This is an interesting subject because there are so many opinions out there about what the “CORE” is.  For the record, I hate this word with a passion and try never to use it.  I have seen people call themselves functional trainers yet they do the most un-functional things possible.  Come on, when is someone ever doing a supine cable curl in life.  I saw this so many times when I was working at a commercial gym and I could not help but to laugh and wonder how that is helping your “CORE” get stronger.  All this was coming from trainers who supposedly had this “CORE” training background and claimed to have a super strong “CORE”.  What puzzled me even more was when I saw these trainers train themselves.  There were no squats of any variation, no pull ups, and no deadlifts.  O.k. I saw a few of them do partial range of motion Romanian Deadlifts with 65lbs on a bosu ball but it was hardly effective.  I know it’s not just me that thinks this but why is it all these trainers with this super strong “CORE” always have back problems.  Here’s a wild guess, maybe it’s stability ball curls with five pound weights.  Maybe it’s the single leg stabilization on the upside down bosu ball with a pirate patch on one eye, one finger up your ass, the other one in your nose all while whistling Dixie.  Ohh I forgot you have to suck in the abs and this is where the “CORE” activation comes in because all the small muscles have to stabilize.  GET REAL.  This is the furthest thing from fitness there is.  Many people think the core is the rectus abdominus “abs”, obliques, and erectors in the low back.  This holds some truth but let me explain what I think the “CORE” is.  The “CORE” radiates from the top of your head to the bottom of your feet.  Everything you do in life works on the so called “CORE”.  If you pick up a box, you close a door, you exercise, everything.  Let’s take a look at a bicep curl.  The total movement in that exercise maybe two feet at the most.  Now let’s look at the snatch.  The bar is probably moving a total of seven plus feet depending on your height, plus you have to have many other requirements in order to do a snatch such as coordination, accuracy, agility, balance, power, strength.  This example right here should make you understand that working the “CORE” is more than just standing on a bosu ball doing curls.  If it doesn’t, then there might not be any hope for you after all.  I’m not saying that you should go and start Olympic lifting but you should start doing more ground based, multiple joint movements.   In my own training regimen I do overhead squats, pull ups, presses, agility work, trunk flexion/ extension, glute ham raises, Olympic lifts, odd implement training, running, and all the other true functional movements you see in everyday life.  I can’t remember the last time I had back pain.  I consider myself in very good shape and I feel great everyday I wake up.  I work 15 hours a day and can get though it with more energy than most.  Why is this?  It’s because of the way I train.  I CrossFit therefore I am constantly training my “CORE”  It’s funny how many of us CrossFitters don’t train abs “strictly”  at all yet we have a six pack from hell.  If you drop something, you cannot pick it up with just one muscle group.  So what would you train that way?  I guess what I am trying to say is your “CORE”, is you functioning as one whole unit, therefore you must train as if you are one whole unit.  So next time I tell all the so called functional trainers to kiss my ass, I’m not really saying “Kiss my Ass”, I’m saying “Kiss my CORE”

Scott Wells                                                                                                                                                                              

WWW.CrossFitTheWoodlands.COM             Results are not Guaranteed, they are Earned

3 rounds for time of:

Run x 800m

Weighted burpees x 20

Alternating K.B. swing x 30

Chipper x 50 reps each of: 

Ring dips

Decline sit ups

Box jumps

Pull ups

Thrusters

Walking lunges

Push ups

Row “50 cal”

10 rounds for time of:

Renegade row x 12

Front squat x 15

CrossFit The Woodlands Oxygen Deprivation Training 

            I feel I needed to write about this type of training because I have been getting tons of questions “and crazy looks” as to why I am running with a shirt tied around my head covering my nose and mouth.  Even though it looks like I just robbed a bank and eluding the police, I am just doing what we call Oxygen Deprivation Training.  Let me start by explaining what this is and why we chose the type of method we do.  First of all let’s talk about the method.  Just like everything else we do here at CrossFit The Woodlands, it’s very simple.  All you have to do is take a t-shirt, fold it from one tip to the opposite tip of the sleeve, and cover your nose and your mouth.  You will finish off by tying the two ends around the back of your head.  It should look like your have a mask around your face that covers your nose and mouth.  I’m going to let the secret be known and you don’t even need a master’s degree to figure this one out. Are you ready?  It’s going to be much harder to breathe, and there your go, oxygen deprivation 101.  So why the hell would we do this.  It’s actually very simple.  If you go to a place where the altitude is the limiting factor, your performance will decrease dramatically.  If you keep training at this high altitude, the body will adapt to its surroundings.  There is something to be said for top athletes who travel to

I wanted to share with everyone what we did today in our Oxygen Deprivation workout so you can get a clearer picture of what it’s all about.  Today’s workout was to do as many rounds in 20 min. of: Deadlift @ 225lbs x 5reps, muscle ups x 5reps, and run 200m.  That would consist of one total round.  So Daniel and I started this insane workout and it had to be about 100 degrees outside.  This is where we take advantage of the oxygen deprivation and the wonderful humid weather we have here in

Scott Wells

CrossFit The Woodlands

Results are not Guaranteed, they are Earned

WWW.CROSSFITTHEWOODLANDS.COM

Kelly” 

5 rounds for time of:

Run x 400m

Box jump x 30

Wall ball x 30

Burpees x 4 min.

Lunges x 100

Push ups x 100

Deadlift x 100

Sprinter sit up x 100

As many rounds in 20 min. of:

Jumping ball slam x 10

Push up x 10

Wall ball x 10

“Fran”

21-15-9 reps of:

Thrusters

Pull ups

3 rounds for time of:

Runx x 800m

O.H. press x 20

Deadlift x 10

A Day in the Life of a Commercial Gym Trainer

It’s 7a.m. and I have to get up and start my day.  “Are you freaking serious, 7 a.m.?”  My first stop before I get to work is Starbucks.  I must get my nutritious latte in before anyone gets my full attention.  As I walk through the doors at work the cold air from the A.C. unit hits me as if I was in the North Pole.  As I pass the front desk I give my shout outs to all the front desk workers.  YO BOBBY, what’s up.?  Bobby is my work out partner.  We are going to hit Bi’s and Tri’s hard as hell today.  I will get back to that later.  Now I’m heading back to the trainer area and I spot my client.  He looks pissed off.  Maybe it’s because I’m 15 min. late for the second time this week.  It’s not like he is paying $80 a session or anything.  Anyways, I greet him and tell him to meet me by the leg extension machine.  I have to get geared up before I start any session.  First I get my bands and put them around my neck.  Next I need to get a stability ball, foam roller, and bosu ball.  Damn, I only have two freaking hands and all this stuff to carry.  How do you expect me to get my clients the results they need.  I’m already pissed off because I did not see him wearing his body bug.  That’s o.k. because I will just make him do three more hours on the treadmill this week.  Finally, I make my way over to the leg extension and he has started without me.  SHIT, I left my latte, let me go and get it.  Back to the training session.  We are going to start with leg extension and super set that with leg press.  I tell my client to make sure he is really squeezing at the top of the lift to feel the muscle fibers burn.  Everyone knows if you don’t feel the burn then it is not working.  It also helps to hold your breath till your face turns red and let out a loud scream or fart.  This will help relieve some pressure.  Next is CORE WORK.  We have three exercises that we do that build up the core tremendously.  First we need some five pound dumbbells.  Even though my client has two left feet, I want him to stand single leg on the bosu ball, close his eyes, and do bicep curls with the five pound weights.  This CORE exercise will get you stronger in no time. “That’s if you can master the single leg eyes close thing first” This will make him squat perfect as well. The next exercise is, WAIT, Who the hell is that, I have never seen that girl here before.  Those things have got to be fake.  Let me text Bobby real quick and get him to come back here to check her out.  All of a sudden I hear this scream from my client.  WTF, he has twisted his ankle on the bosu ball while I was checking out this hottie.  Now I’m thinking to myself, what in the hell were you doing.  If your CORE was stronger that would not have happened.  Damn it, now I can’t go and talk to that girl.  This just pisses me off.  I have a hurt client, my latte is still not finished, and now I look like an idiot.  Everyone is looking at me because my client keeps screaming.  Calm down; we are only trying to help.  I can’t help but think this is only my first week doing this and they trust me with this guy’s life.  I mean seriously, I went through a whole week of training “yes, one whole week” and got the in house certification.  That makes me an expert and I got the freaking paper to prove it. What am I going to do now?  My fitness manager is on my ass about trying to get this guy to re-sign and he is going to be out for at least a month now.  My club manager is now making me take another class to be a better salesman.  I thought I was a trainer.  Aren’t we supposed to let the training sell itself?  Screw all this; I’m going back to waiting tables.  I QUIT!!! I make more money doing that and I don’t have to deal my all the B.S.  As I leave I’m so pissed off that I tell Bobby to get ready for the workout of his life, his Bi’s and Tri’s don’t stand a chance today. 

Scott Wells  www.crossfitthewoodlands.com Hopefully you understand the irony of thisWWW.CROSSFITTHEWOODLANDS.COM 

Hi everyone, my name is Scott Wells and I run a training facility called CrossFit The Woodlands.  Hopefully you know by now that the story you just read is very sarcastic but true.  I know this because I use to work for one of these commercial gyms and it was one of the best/ worse experiences of my life.  It was good because I did meet some intelligent people.  Notice I said some “as in a few”  It was bad because I realized if you are in one of these commercial gyms, you are not there to work out, you are there to meet someone.  A good workout is not based upon venue, it’s based upon individual.  If you can work hard and see results, you can be anywhere.  In my experience, I have never seen anyone in a commercial gym do a snatch, ever. I actually see a lot of circus acts and crazy thought up stuff that does not make any sense what so ever.  What happened to doing squats, deadlifts, presses, pull ups, alternating sets, and all the other true functional movements that you do everyday in life.  If people would keep their training simple we would all be in better shape.  If you can relate to the things I have said, then you might want to get your money back from that gym.  I would get the hell away from that place like it has the black plague.  When I look at these types of gyms, that is what I see.  It’s supposed to be a place to go for your health and fitness but you end up being poisoned and diseased with all the B.S. they feed you.  You pay outrageous prices for undereducated trainers, “and staff”, the quality of service is shit, and on top of that you still have to pay for your gym membership.  How much is that trainer really worth.  At CrossFit The Woodlands our prices are so affordable that money does not become the limiting factor to why you can’t train and improve yourself.   I’m not saying we are the end all be all of fitness but if you are willing to work hard and try it out, we will make you a believer.  Our fitness program is simple and realistic.  Come in for a free session and make the decision for yourself.  We have no sign up fees, no money down to start, and best of all, no salesmen.  If you want feel better about yourself, lose body fat/ weight, gain muscle and self confidence, then we let you make that decision for yourself.  Don’t hesitate to pull the trigger.  Time waits for no one.  Come in for your free session today and see why so many people are seeing results with the CrossFit training program. 

Scott Wells 

3 rounds of:

Burpees x 1min.

Jumping Pull ups x 1min.

Bear crawl x 1min.

Box jump x 1min.

Ball slam x 1min.

1 min. rest

Today was another exciting day at CrossFit The Woodlands.  It’s great to be part of a program where you can actually see a person come in and literally a week or so later, they feel like a whole new person..  Keep working hard everyone.

“Helen”

3 rounds for time of:

Run x 400m

Kettlebell swing x 21

Pull ups x 12

5 rounds for time of:

S.D.L.H.P. x 20

O.H. Lunge x 20

The Future of CrossFit

We had a great turnout today.  Thanks to everyone for coming out  and giving it their all in the workout.  I look forward to see everyone “plus some new faces” in the FREE WORKOUT next Sat. , June 21 @ 11a.m.

3 rounds for time of:

O.H. Squat x 10

Alt. jumping lunge x 20

Renegade row x 20

Run x 400m

Courtney 14:14, Jason 18:20, Aaron 10:41, Pruiet 21:55, Jenny 23:36, Meredith 13:36, Lindsey 14:14