Archive for: May 2009

Scott Wells teaching Randy how to push the hips back to begin the squat. Form is an absolute must when you come to CrossFit The Woodlands. I have heard of some very bad techniques that are being taught. When a trainer is not teaching proper technique, I consider that just as serious as a doctor doing malpractice. If you are totally confident putting your life is someone’s hands that does not know how to train properly, so be it. All I know is if you come to CrossFit The Woodlands, you will be taught how to do things properly. Proper motor recruitment patterns are a basic lesson that need to be understood before anything else. If you can’t teach this, then you do not need to be training. If you are not going to learn it in school, then you must learn it somewhere. This is a serious subject to me because people are trusting you with their lives. Just remember one thing. Any Tom, Dick, and Harry can come up with a hard workout. It’s takes a real coach to get people safe, progressive, constant results without injuring that individual. And just for the record, this is a post to call out any and all bad trainers. If you are not going to take the time and put in the work to understand how train properly, McDonald’s and Wal-Mart are always hiring.

“Cindy”
As many rounds in 20 min. of:
Pull up x 5
Push up x 10
Squat x 15

We are so excited to get into our new facility. Looks like it’s going to be August. We have some exciting things we are going to be doing once we are there. We are working on an outdoor facility that is going to be a one off here in The Woodlands area. Kettlebell boot camps are going to be in the near future. What other classes would people like to see? Someone came up with the idea of training mothers only at a certain time slot. I’m all for it if there is a demand. Our new facility is going to have a room strictly for children to play in when parents want to work out. It is right in the workout facility so you can keep an eye on them at all times. We are also gearing up to host our version of a tri athalon. It will be our own little twist on things but it will be fun and attract tons of people from the aerobic community. Getting this new location is going to be great as it will allow us to do more events and support the tremendous growth we are having. If you have not heard about CrossFit yet, we are here and getting people extraordinary results. If you are tired of programs that take you for a loop and come up short on producing results, give us a call and come in for a FREE session. It will be the best decision your have ever made.

3 rounds for time of:

Hang squat clean to press x 5

Burpee x 8

Run x 400m

Hwoarang gets some coaching from his Daddy. We had a great turnout today for our Memorial Day workout. Thanks to everyone who came out. We are back to our normal schedule tomorrow. We are working on our website so bare with us for the next week or so. What does everyone think about marketing. Do we do enough of it. Today someone suggested that we give away 1 month Free training to new people. Is that too long? What other suggestions does anyone have? Post your thoughts to the comments section.

There will only be one class tomo. Everyone show up at 12p.m. and we will go at it. Hope everyone had a wonderful memorial day weekend. See you tomo.

Great day in the gym today. We had women deadlifting 135lbs to 185lbs. These women never thought they could have lifted that much weight. Everyone was pushing each other and having fun. There is a special attitude in the gym that can’t be explained. It happens when you walk through the doors and see everyone else. You know all your peers are there for the same reason you are, to get better. There is something about seeing a person do a task that they never thought they could do. It makes you excited, it makes you want to push yourself that much harder. Remember that next month we are going to be dropping our prices from $150 to $100/month for unlimited training. For the people that come five days a week, that breaks down to $6 a session. Is there anyone offering the type of fitness training we are for the price we are charging. If so I want to know. Also we are going to be moving into a new location around August. Keep an eye and ear out for that because we are going to be doing some really big and exciting things. I will keep everyone posted on that move. We are looking to take over the fitness industry in The Woodlands area.

5 sets of:
Front squat x 3
Press x 8

Deadlift x 5rm

A1. Dips 3 x 15-20
A2. O.H. farmers walk 3 x 200ft

Advice. What is it and should you take it. Personally I don’t like to give advice. It’s my job to guide. In my opinion, there are too many people out there that are know it alls. Taking advice from these people can actually be detrimental in many ways. Anywhere from fitness to life. How many times have you known someone to give advice on something they know absolutely nothing about? In order to give advice, you must have tried or went through a situation you are trying to give advice on. I run a mile in about six min. I would never give advice to an individual who can run it in four min. Could I guide them? Yes, it’s called coaching. You will know the difference between advice and coaching, especially if it’s bad advice, or bad coaching.

Burpee box jump x 15,14,13,12 on down to 1
Pull up x 1,2,3,4 on up to 15
*Do 15 burpee box jumps then do 1 pull up. Keep alternating*

Today we were talking about a 10 minute fitness program we saw on t.v. Usually when I see things like this I try to guard my wallet and credit cards. I know the sale is coming. It usually happens right after all the hottest women in skimpy clothes tell me how lifting a 2lbs weight put them in the greatest shape of their life. If that is not a red flag, it will push on to say that if you don’t call within the next 20 seconds, you will never reap the rewards of this program and you will die miserably. It’s crazy but you will see the same commercial about six to seven more times within the same hour promising everything under the sun. Come on people, our warm up is almost ten minutes long. It takes work, good coaching, dedication, motivation, and so many other things. It takes falling down, getting back up, and coming back for more. If a programs sounds to good to be true, it usually is. I never make the claim that people should do Crossfit. I think people should try CrossFit. If it is right for you then you make that decision for yourself. We always give you a free trail session. We want to prove that we have a great fitness program that produces results that you can actually feel and see. Just like anything else that is worth while, it does take work. If you are interested in trying out a session, contact us, ask questions and set up a time to come in.

A1. 1 arm d.b. press 3 x 10
A2. B.B. step up 3 x 20
B1. Pull up 2 x 25
B2. Thruster 2 x 15
C1. Dip 3 x 15
C2. Row 3 x 300m

Sprinting. It’s one of the best things you can do for the lower body. In my opinion, it’s up at the top for training the posterior chain “all the pretty muscles on the backside that you don’t see.” If sprinting is so good why do we not see more people doing it? I think its like the rower, when done properly, it’s hard as hell. I do track days in my persoanl training regimen. We have had people come and try our workouts but they usually don’t stick around. Funny how Daniel is the only one that has. Funny how Daniel has seen some of the greatest results also. Just something to think about. Post what you think about sprinting to the comments section. One last thing. We do our track sessions at 9a.m. on Monday and Friday. If you’re interested in coming out to train, you can contact me personally.

Scott Wells

Sprinter push up x 50
Goblet squat x 40
Burpee x 30
Lunge x 60
Burpee x 30
Goblet squat x 40
Sprinter push up x 50

This weekend LuLuLemon Athletica is going to be hosting a event that will be taking place at Market St. I want to everyone to try to show up so we can represent CrossFit The Woodlands. There will be food, drinks, and live music. The event starts at 2p.m. and there will be other local fitness profesionals out there. We will have a fun and friendly competition between the other gyms so show up and show your support. Post a comment if you are going to be able to make it out.

Row x 1min

Burpee x 1min

High pull x 1min

Box jump x 1min

Wall ball x 1min

Accountability. What does it mean to you? What about pride? Can someone have so much that it makes them ignorant to other ways of improvement. We all have been there where we think our way is best. Usually it takes someone from the outside looking in to see what can actually help you improve. The most ignorant thing is to bash something you know nothing about.

Run 5k