Archive for: March 2009
March 31, 2009
Darren is getting it done on the workout. Our members are always commenting on how they are seeing other members get great results. Sometimes people don’t see the same picture because they look at themselves in the mirror everyday. I obviously can see if someone is making progress. That does not mean a person is not prone to getting burned out, tired, or not wanting to do anything. Sometimes people will find themselves in a rut. What do they do to get out of it. Alot of times it is something as simple as taking some time off. It’s no big deal, taking a little time off is actually a good thing. It will allow you to recover, analyze and set new goals, and simply enjoy life. Darren took some time off “about a month” and when he came back he looked better and performed better than ever. If you are like me, enjoyment comes through working out and helping others understand what it takes to reach their goals. Is there any advice someone can give that helps an individual get out of the rut. Post it to the comments section.
3 rounds of:
Row x 60 sec.
K.B. Swing x 60 sec.
Goblet Squat x 60 sec.
*use a heavy K.B.*
March 30, 2009
March 27, 2009
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It’s all about hard work. Tomorrow we will be having our FREE WORKOUT at 12p.m. in front of LuLuLemon in Market St. Bring anyone you would like. Can’t wait to see everyone there.
March 26, 2009
We have people who come in with previous injuries and after learning to work in a proper range of motion and strengthing the muscles in a proper way, the injuries usually heal and the pain is gone. We get people who are reluctant to start the CrossFit program because they think it is going to be too intense. This is not the case. The first thing you must remember is everything is SCALEABLE. Second of all, if you have a knee injury and it hurts to do exercises that involve impact, we are not going to do those exercises. People will ask me all the time, “Scott, my right knee hurts like hell when I jump on it.” Well, here is a crazy idea, don’t jump on your right knee. It’s that simple. I give the knee example because this is what we see the most of. We use the rower as a good non impact exercise. The rower is a workout all in itself. If you have never rowed or been taught to row properly, then the rower might seem silly to you. After all, no one ever uses it at the commercial gym, so it must not work well. The reason people don’t use it at a commercial gym is because it’s tough. It’s a great piece of equipment to train total body. I never understood why a globo gym had treadmills, steppers, and bikes farther than the eye can see but only had two rowers. At CrossFit this is the other way around. We look at a person’s previous injury and analyze how we can help that person overcome, heal, and prevent that injury from reoccurring. Usually this involves teaching someone to work through a full range of motion, understanding different stretching techniques, and making that person realize what they can and cannot do. So if you are hesitant about coming in because of a previous injury “or current injury” don’t be, we are here to help. You will always get an honest answer. If we can’t help you then we will tell you, but most of the time it’s just taking the time to get a person understanding the basics.
M.B. squat clean to ball slam 1,2,3,4,5,6,7,8,9,10
K.B.S.D.L.H.P. 10,9,8,7,6,5,4,3,2,1
*Do 1 squat clean then do 10 high pulls. Then do 2 squat cleans and 9 high pulls and so on*
March 25, 2009
Jennifer and Denise, partners in crime. They started CrossFit together about 2 months ago and have been motivating each other ever since. This type of partnership is great when starting a new training program. If you feel a bit uncomfortable about coming in for the first time, see if one of your friends or family members will come with you. The most important thing about training is not the program or nutrition, it’s the support system you surround yourself with. I believe CrossFit The Woodlands does a great job of getting people motivated to train and eat properly. Not to mention the individuals who train there give the best advice and motivation through their own personal experiences. Some have lost tons of weight; some have gained mass amounts of muscle. The main thing is everyone that has stepped through the doors and dedicated themselves has seen considerable improvement.
Snatch grip deadlift 3 x 8
A1. D.B. thruster 3 x 14
A2. Row 3 x 400m
B1. Chin up 3 x 20
B2. Single arm D.B. step up 3 x 10 each leg
March 24, 2009
Good times at CFTW. David is absolutely giddy over something Adam did. I don’t know what is going on here “I don’t really want to know either” Anyways, we had alot of good feedback on yesterday’s question. I want to make this an official announcement that we are going to be dropping our prices when we move locations. If the economy is bad, screw it, we will drop our prices, no big deal. I just want people to be able to get the best training possible at a price that won’t burn a hole in their wallet. The only thing I would like is for people to tell everyone about us. As far as I know, the new prices will be the cheapest in the CrossFit community across the U.S. I’m very excited about this and I hope this makes everyone excited about training.
2 rounds for time of:
Squat x 100
Sprinter sit up x 20
Push up x 75
Sprinter sit up x 20
Rev. lunge x 40
Sprinter sit up x 20
Burpee x 25
Sprinter sit up x 20
March 23, 2009
Dec has been training to pass a rigorous fitness test for a job he has been applying for. He just recently passed with flying colors. Dec has improved in all levels of fitness including strength, stamina, speed, and most important for him, flexibility. He has dedicated himself for the past two months and has seen a tremendous difference. Keep up the hard work and dedication Dec.
What does everyone think about a doctor?s opinion on fitness? Personally I think most of them are quacks. 90% of the time they are going to give you the answer that will not get them sued. Don’t squat, don’t run, and don?t do anything that will get your heart rate up. How do you expect anyone to get into shape and get healthier? A doctor once told me he told all his patients not to squat because it was bad for their knees. I asked him to show me how he squats. Clearly he did not know how to squat because his heels came off the ground, his back was rounded, started the movement with his knees, basically everything you could do wrong, he did it. My response was “I would not tell anyone to squat either if it looked like what you just showed me” I proceeded to ask him how he expected anyone to go to toilet if they could not squat. He said he knew where I was going with the conversation. I invited him to come in and properly learn what he was bashing. I never saw him again. Obviously he had a PHD so he had all the right answers. Just because a doctor tells you not to exercise too hard, does not mean they are right. Like I said, in my opinion they are dead wrong. Strength is one of the most important things in life. There is a simple answer to alot of questions regarding fitness and health, GET STRONGER. Everyone is going to start somewhere. Wether you are in a rehabilitation phase, a beginner to fitness, or at a high level of performance, you have to have a good solid foundation. At CrossFit The Woodlands, we believe in building a strong base through systematic progression. A strong foundation will set up an individual for constant future progression without injury. Think about this next time an out of shape doctor tells you to do as they say, not as they do.
4 min. of burpees
Then do 3 rounds of:
Run x 200m
Pull ups x 20
Bear crawl x 200ft
Wall ball x 20
March 20, 2009
March 19, 2009
Today we interviewed Richard. He is one of our members who has been coming frequently and working hard towards his goals. Here is what he had to say to some of the questions we asked him
Name: Richard Harper
Age: 40
Occupation: Sales at Northside Lexus
Starting weight: 252lbs
Current weight: 231lbs
Goal weight: 210lbs
Date started CrossFit: December 2008
CFTW- What motivated you to start working out?
R.H.- I was 40 years old and fat, something alot of people can probably relate to. Another huge reason was I wanted to get healthy.
CFTW- How has training at CrossFit The Woodlands changed your life?
R.H.- When I first started the program I remember telling you that I got salesman of the month. I had sold over 20 cars and I attribute that to the vast amounts of energy I had since working out. Besides the energy, I have alot more confidence now as well.
CFTW- What was the hardest thing about starting the program?
R.H.- Getting mentally focused was probably the toughest thing I would say. Now it’s simply just part of my lifestyle.
CFTW- Any advice to anyone who wants to start training at CrossFit The Woodlands?
R.H.- You can’t just come in once. You really need to commit to the program for at least two weeks. Two weeks is a good time frame to see what it can do for you.
CFTW- What would you say the most noticeable difference is?
R.H.- The belly fat for sure. Not only have I lost weight but the inches have come off. I have lost 6 inches just in my waist. I’m also fitting into pants that I have not worn since college.
D.B. bench 3 x 25
Jump rope x 1000 “10min. time limit”
A1. Wide grip pull ups 3 x 10
A2. Divebomber push ups 3 x 15
March 18, 2009
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