Archive for: January 2009

Sunday, Feb. 1 @ 1p.m. we will be at the gym taking weight and holding a workout to take a base test of performance. This will be the start of our FEB. CROSSFIT CHALLANGE. The man/woman who loses the most weight/ and improves the most in performance will recieve a prize for their efforts.

“3 B’s “

30, 20, 10 reps of:

Ball slam

Bear crawl “15ft.”

Burpee

How has CrossFit helped you? Or has it? Do you feel since you joined CrossFit your life has changed? I have heard everything from increased energy, to weight loss, to improved sex life. Click on the comments tab at the bottom right to let us know your thoughts.

D.B. snatch 3 x 8 each arm

B.W.S.C. x 3* this is the bodyweight squat complex

squat x 20*

step up x 20*

lunge x 20*

squat jump x 10*

Band sprints 3 x 60 yards

NUTRITION!!! What do you think about it. Zone, Paleo, or whatever you might like. What about when people eat as much as they can to gain weight and get stronger. Even though the food is not as healthy at times, does it really matter. CrossFit The Woodlands gives FREE meal plans to anyone that is looking to lose weight or get stronger. Does anyone else give FREE meal plans? Click on the comment tab at the bottom right and give your feedback on this topic.

D.B. bench 3 x max reps

Pull ups 4 x 15

A1. Shoulder complex 2 x 10

A2. Dips 2 x 10

B1. Row x 200m

B2. Sit ups x 20

3 rounds for time of:

M.B. shot put throw x 200m “alt. arms”

Squat x 50

Push up x 20

What is your opinion when Fitness Professionals use the word CORE? Has the Fitness world totally abused this word. Today I heard someone say “squeeze your CORE to stabalize yourself while you stand on the stability ball”

I don’t think I have say much on this one but what do you think? Click on the comments section on the bottom right to express your thoughts.

4 rounds for time of:

O.H.M.B. run x 200m

Jumping lunges x 20

Chin ups x 15

For time:

S.D.L.H.P. x 1,2,3,4,5 and so on to 15

Thruster x 15,14,13,12 and so on to 1

*Do 1 S.D.L.H.P. then do 15 thrusters. Do 2 S.D.L.H.P. then do 14 thrusters and so on*

Run x 400

Run x 400

Run x 200

Run x 200

Rest 3 min inbetween sets

For time

Atomic sit up + Jumping ball slam + Burpee x 100

Man, Brooks is one lucky guy. I might have to incoporate this lift into my regular workouts

For time:

O.H.M.B. throw x 200m

Run x 200m

Sprinter push up x 20

Pull up x 30

O.H.M.B. run x 200m

O.H.M.B. throw x 200m

Sprinter push up x 20

Pull up x 30

5 rounds for time of:

Press x reps

Weighted Burpee X reps

Row x Cal

*Work for 45sec. then rest for 15sec. each station*