Archive for: August 2008

MONDAY SEPT. 1 @ 10A.M. WE WILL BE WORKING OUT

THIS WILL BE THE ONLY TIME ON MONDAY WE WILL BE WORKING OUT.

[singlepic=142,640,480,,left]

As many rounds in 20 min. of:

K.B. swing x 15

K.B. thruster x 15

Jumprope x 75

Run x 200m

3 rounds for time of:

Lateral slide x 100m

Run x 400m

Burpee x 20

Ball slam x 20

[singlepic=862,160,120,,left][singlepic=861,160,120,,left][singlepic=863,160,120,,left] 

8 rounds for time of:

Sprinter sit up x 20

Pull up “chest to bar” x 10

Sprinter push up x 20

10-15-20-15-10 reps of:

D.L.

Press

Burpee

Do 10 reps of each, then do 15 reps of each and so on.

[singlepic=839,160,120,,left][singlepic=840,160,120,,left] 

For time:

Run x 200m

Wall ball x 40

O.H. squat x 15

Run x 400m

O.H. squat x 15

Wall ball x 40

Run x 800m

[singlepic=829,160,120,,left][singlepic=831,160,120,,left][singlepic=830,160,120,,left][singlepic=832,160,120,,left]

3 rounds of:

Box jump x 1min.

Push press x 1min.

Burpee x 1min.

K.B.S.D.L.H.P. x 1min.

Wall ball x 1min.

Rest x 1min.

For time:

Wall Ball x 75

Pull ups x 75

Back ext. x 75

Dips x 75

Sit ups x 75

[singlepic=810,160,120,,left][singlepic=809,160,120,,left]

Darius shows us how it is supposed to be done.  Next time eat something before you come Darius.

As many rounds in 20 min.

M.B. squat clean to slam x 5

Push up x 10

Jump rope x 75

[singlepic=796,160,120,,left] 

What can you complete in 168 hours? 

            168 hours, 10,080 minutes, or 1 week, no matter how you put it, it all comes down to how much you are willing to complete in that time frame if you are trying to achieve a certain type of adaptation.  This can relate to many different things besides fitness but for now, we are going to mainly talk about weight loss.  Many people always ask me how much weight they are going to lose and how fast they will lose it.  I’m surprised why this question is still asked.  It’s a misguided question and I refuse to give a misguided answer.  Therefore my reply is always, I don’t care how much weight you lose, I’m concerned with you losing fat.  Secondly, if I could tell you when and how much weight you would lose I would be a very rich man.  Everyone adapts to things differently, and a lot of this “LOSS” is going to come not from me, but from YOU.  How much are YOU willing to work to see this LOSS.  I honestly can say that every single member at CFTW has all seen progress.  Not one person has regressed but there are some that are not seeing the results they want to as fast as they would like.  This is where I look at a few deciding factors and I ask myself, “Is it the program, or is it the person who is doing the program?”  99 percent of the time it is always the latter.  Deciding factors can mean many things, nutrition, sleep, lifestyle, work, stress, medication, hormonal issues, attitude, etc.  People have to understand that everything you do in life will effect how you ultimately feel and look in life.  Now if you are coming and working out twice a week and you come from a background of doing completely nothing, you are probably going to see some pretty decent results.  Notice I said decent and not great.  Remember you are only coming to train two hours out of 168 hours.  So over the course of a month you have trained a total of eight hours and you still have 664 hours of time left.  Now if you are training five hours a week “which is not a lot” that equates to 20 hours of training a month.  You have just increased that number by 12 hours of training.  Obviously you can see the difference between getting decent results opposed to great results.  BUT, training is not the only thing you must do.  Eating and getting the proper rest is just as important.   I’m not telling you anything you don’t already know. Eating correctly is in theory is extremely easy, its the application of that knowledge that is hard.  I have yet to meet the person that does not understand that eating a pizza, burger, fries, and cokes is not as healthy for you as a salad and water. Making these decisions to train hard, eat properly, and recover is crucial to your success.  We have a saying that goes, “You are guilty until proven innocent.”  I always hear people talk about they want this and they want that.  I want lose 20 pounds and get into better shape.  I want to gain 10 pounds of muscle and get to eight percent body fat.  Well, if there is a change that you want to happen, there is a change that needs to be made.   It’s not easy and we clearly state it in our motto, “Results are not Guaranteed, they are Earned.”  So get busy during your down time and you will start to see yourself breaking down the barriers that are holding you back from your full potential. 

Scott Wells

CrossFit The Woodlands

Results are not Guaranteed, they are Earned

3 rounds for time of:

High bar squat x 10

K.B. swing x 15

Thruster x 20

[singlepic=788,160,120,,left][singlepic=789,160,120,,left] 

Partner Chipper

Jump rope x 600 “each person does 100″

Wheel barrel walk 50ft x 10 “each person does 1″

Box jumps x 100 “each person does 10″

Push ups x 100 “each person does 10″

Run x 800m “run as a team”

Jumping pull ups x 200 “each person does 20″

K.B. swings x 200 “each person does 20″

Burpee x 100 “each person does 10″

3 rounds for time of:

Ball slam x 20

Push up x 25

O.H. ball run x 200m

[singlepic=770,160,120,,left][singlepic=769,160,120,,left] 

10,9,8,7,6,5,4,3,2,1 reps of:

Deadlift

Burpee

Do 10 D.L. then do 10 burpee and so on.

[singlepic=760,160,120,,left] 

As you can see, Coleton did not eat breakfast before he came.  This kid knows how to push himself.  Way to go Coleton, don’t forget to get your shirt.  Why is it people keep coming back after this kind of stuff.  It’s because the program is outstanding and the people that train at CFTW are motivating.  Come in for yourself and experience the intensity and atmosphere we provide.

3 rounds for time of:

Pull up x 20

Thruster x 20

Bear crawl x 30 feet

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

Run x 400m

 [singlepic=759,160,120,,left]

Ping Ping is the newest edition to CrossFit The Woodlands

3 rounds of:

Row x 1min

Box jump x 1min

D.B. press x 1min

Alt. lunge x 1min

Weighted burpee x 1min

Rest x 1min

[singlepic=734,160,120,,left][singlepic=736,160,120,,left][singlepic=735,160,120,,left][singlepic=737,160,120,,left][singlepic=733,160,120,,left]