Archive for: July 2008
July 11, 2008
Today we had Ryan break Aaron’s jump rope record. Then 6 o’clock came around it was time for Aaron to reclaim his title. Aaron demolished his 9min record by doing 1000 jump ropes in 6:20 Congrats Aaron for setting the bar high “and maybe out of reach” Aaron is currently holding the Burpee/row/m.c. record as well. Who will catch this mad man. Any takers?
Do all three workouts
1. Jump rope x 1000 for time
1. Burpee x 20
2. Row x 500m
3. M.C. x 100 for time
1. Run x 2 miles
 [singlepic=523,160,120,,left]    [singlepic=522,160,120,,left] 
July 10, 2008
Chipper 50 reps each of:
Back ext.
Push up
Jumping Squat
S.D.L.H.P.
Burpees
K.B. sit up
Box jump
Thruster
         
July 9, 2008
Squat 5×5rm
A1 D.B. press 3 x 12
A2 Rev. Lunge 3 x 20
B1 Pull up 2 x 20
B2 Back ext. 2 x 20
M.C. x 200
    
July 8, 2008
THE BIG ASS FAN!!! It’s finally here
[singlepic=502,160,120,,left][singlepic=504,160,120,,left][singlepic=503,160,120,,left] 
10 rounds for time of:
Pull ups x 10
Squats x 20
July 7, 2008
We are getting the big ass fan installed in our facility so the p.m. crew did a version of fight gone bad. Jake lost the fight, but he did get a free t-shirt. Way to go Jake, keep training hard. Congrats to Aaron Tharpe, he is getting married. The beggining of the end brother ha ha just kidding. We also had a newbie ”Stephanie, she is the one with the really cool sleeve” come in to the noon class and show the guys how it’s done. Good job Stephanie. As always it was fun when everyone is training hard.
As many rounds in 20 min of:
O.H. squat x 10
Push up x 10
Run x 200m
     [singlepic=487,160,120,,left]  [singlepic=488,160,120,,left]    
July 3, 2008
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
 [singlepic=484,160,120,,left] [singlepic=482,160,120,,left][singlepic=483,160,120,,left]
July 2, 2008
July 1, 2008
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
[singlepic=457,160,120,,left]       [singlepic=458,160,120,,left]
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