Archive for: April 2009

Are you seeing results with your current program? If not, what is wrong? Is it the program or the person doing the program? No matter what regimen you are doing, ask yourself if you are giving it your all. Are you doing everything outside of the gym to get the results you want?

3 rounds for time of:

Renegade row x 20

Burpee broad jump x 20

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

Sandy taking a pose between the workout.

AMRAP in 20 min. of:
Pull ups x 5
Deadlift x 10
Box jump x 15

Kettlebell swings and pregnancy. It’s a beautiful thing.

Being a specialist can severley hinder your overall fitness, or can it? Most elite level athletes are at the top of their game for a reason. They train very hard. Some would argue that most elite level CrossFitters fit into a certain frame “height/age/weight” Does this make them a specialist as well? Could an elite level CrossFitter hang on the track with an Olympic caliber athlete? If dubbed “The fittest person on earth” then that person should be able to right. What do you think? I’m not too concerned with the elite level athlete/CrossFitter, I’m more concerned with getting ordinary people, extraordinary results. Post your comments.

For time:

Squat x 100

Push up x 75

Sprinter sit up x 100

Run x 1 mile

Sprinter sit up x 100

Push up x 75

Squat x 100

The girls are getting it done. How does the weather affect your workout? Do you like the cold or the hot? Summer is right around the corner. People have been coming in getting their bodies ready for the beach. What is your favorite time of the year to train and why? Post your comments.

4 rounds of:

K.B. Swing x 30

Run x 200m

Rest X 2min

Ariana takes a small break after a a hard workout. Keep up the hard work. You are seeing great results.

Sat. the 24th at 12p.m. we are going to be at LuLuLemon in Market St. for our 100 burpee challange. Come out for food and music and a kick ass workout.

“3b’s”
30-20-10 reps of:
Ball slam
Bear crawl “15ft”
Burpee

3 round for time of:
M.B.O.H. throw x 200m
Pull ups x 30
Alt. jumping lunge x 20

That is the look of determination. Great job Cindy. I was talking to Cindy about her goals tonight and she had some interesting things to say. She was not worried about weight and appearance. More importantly she was worried about how she feels and her health. The CrossFit program is one that can help someone in all aspects. We focus on good general fitness, subsequently, the by product of the training is weight loss, body fat reduction, strength gains, boost in confidence level, more energy, and not to mention all the benefits it does for your overall health.

For time:
Thurster x 40
Jump rope x 200
Thrusters x 30
Jump rope x 300
Thrusters x 20
Jump rope x 400

Trainers, what do you look for in yours. I like to ask this question because it helps with the approach you take towards different personalities. Are there any absolute musts a trainer has to possess? Does it matter if they are male or female? Can they get away with having no certifications or degrees? Post what you think to the comments section.

3 rounds for time of:
Ball slam x 20
Run x 200m
Burpee x 20

Friendly competition is always a good thing. If you have someone pushing you to keep up then that is going to help you out that much more. Of course we have individuals who are slower and faster but the challenge is always there. You are always going to be pushing against yourself. Even if you do not like competition, you should always raise the bar for yourself. Maybe that is one extra rep, five more pounds on your last set, or striving to beat your previous times. Setting personal records is just as important to a program as anything else. Don’t be one of those people who set out to obtain everything and achieve nothing. Set a long term goal and then set some short term realistic goals. The short term goals are crucial to the big picture because without reaching them, the long term goal can fade away quickly.

4 rounds for time of:
Run x 400m
Box jump x 30
Wall ball x 20

Everyone is having fun with the Turkish get up. Some exercises are more beneficial than others. Why would you do a chin up opposed to a bicep curl? Why would you squat rather than do leg extensions? At CrossFit The Woodalnds, we want to give you the best bang for your buck exercises that are going to work. We do multiple joint movements that are usually ground based and produce a systemic effect. Obviously we do true functional movements such as “run, jump, push, pull, kick, skip, throw, press, etc” because these are movements you do in real life. Everyone who has come into the facility has seen tremendous improvement because of the way we train. Let CrossFit The Woodlands help you reach your goals by incorporating a program that produces results by applying simple and realistic movements.

3 rounds of:
K.B. snatch x 8 each arm
K.B. powerclean and press x 8 each arm
K.B. turkish get up x 8 each arm