Archive for: July 2009

Joe and Kevin are in the armed forces. Tim will be joining in the near future. Here they are training with CFTW for anything that could possibly happen. I would like to say thank you for everything each and every military persoanl does for this country. Thank you guys for taking the oath to honor and defend.

Tomorrow we will be at College Park at 10a.m. for our track work. There will be no open gym tomorrow. Hope to see everyone there.

AMRAP in 20 min. of:
Burpee x 5
Ball slam x 10
K.B.S.D.L.H.P. x 15

Everyday is getting better. The intensity in the gym today was crazy. We have new people coming in everyday to see what the program is about. I feel like we just got into the place and we will soon be outgrowing it. As long as people are getting results I’m happy.

How many people are dedicated? Not only in the gym but with their nutrition. I know I have not been the best at it but in the past 2 weeks I have been doing really well. I know it’s hard to pass up dessert but if you are working your ass off in the gym you don’t want to eat it away. I have heard that the Gov. might start to tax fast food and soft drinks. Has anyone else heard of this. This is actually something I would like to see happen. I was at the doctor today and this woman who was clearly overweight was talking so loud on her cell phone ordering 3 stuffed crust pizzas. I could not help but laugh to myself. Not because she was ordering pizza’s an hour in advance to get to the doctor’s office, it was because of everyone’s reaction to her around me. Surely I was not the only sane person there. Others knew she was overweight and unhealthy but did she care? I guess what I’m trying to say is that when it’s plain as day you need to do something with yourself, step up to the plate and swing for the fences. Have the will power to say no to the 3 pizza’s. Make a better choice. Once you start to make more and more good choices, it will do wonders for your self confidence. You will start to feel like you are above eating unhealthy and that attitude will carry over into your workouts and the rest of your life. I’m not saying go out and be a d!*% to everyone, but carry yourself with confidence and know that you are making an effort. Don’t be the one getting laughed at for making a dumb ass decision.

Bench press 3 x 20

A1. Dips 3 x 20
A2. D.B. squat clean 3 x 10

B1. B.B. bent row 3 x 12
B2. D.B. rev. lunge 3 x 20

In about a month or two we will have our grand opening. Does anyone have any ideas they would like to throw out there for things we could do. I have a couple vendors that are interested in setting up their booths. If there are any other small business owners that would like to set up a booth please contact me.

For time:
Run x 400m
1 arm thruster x 15 each arm
Run x 200m
K.B. swing x 50
Run x 200m
1 arm thruster x 15 each arm
Run x 400m

I would like to introduce everyone to Derrick Brew. If you are in the track and field world Derrick needs no introduction, but for those of you that don’t know him I will let his credentials speak for themselves. You can visit his site at

www.derrickbrew.com

DERRICK BREW
Event: 400m
Height: 6-1
Weight: 175
PRs: 400: 44.29 (1999), 200: 20.38 (1999)
Born: December 28, 1977 in Houston
Current Residence: Raleigh, N.C.
High School: Klein Forest (Houston, TX) HS ?96
Colleges: Barton CC ?98; Louisiana State University ?00
Coach: Antonio Pettigrew
Agent: Charles Wells
Club: Nike

Career Highlights: 2004 Olympic 400m bronze medalist; 2004 Olympic 4×400m gold medalist; 2001 & 2003 World Outdoor Championships 4×400m relay gold medalist; 2001 Goodwill Games 4×400m relay gold medalist; 3rd at 2004 Olympic Trials;1998 JUCO national champion

Brew entered 2004 in search of his first top-3 finish at the Olympic Trials, which would land him on the Olympic team. After placing third at the Trials in Sacramento, Brew in Athens ran a seasonal best in winning the bronze medal in 44.42. He then ran the second leg on Team USA?s gold medal winning 4×400m relay squad?An experienced relay runner, Brew won gold medals in the 4×400 at the 2003 and 2001 World Outdoor Championships, running 3rd leg. while at Barton Community College, Brew was the National Junior College indoor and outdoor champion, and became the outdoor 400m JUCO record-holder in the 400m by running 44.53 in 1998, the eighth fastest time in the world that year?the Texas State Champion in the 400 meters while in high school, Brew was also a standout football player?grew up in Houston?majored in business management at LSU.

2005:

2004: Olympic 400m bronze medalist (44.42)?Olympic 4×400m relay gold medalist (2nd leg in 43.6 – 2:55.91)?3rd at Olympic Trials (44.69)?ranked #3 in world & U.S. by T&FN?best of 44.42.

2003: 4th at USA Outdoors (45.05)?ran 3rd leg on Team USA?s gold medal winning 4×400m relay at World Outdoors (2:58.88)?5th at USA Indoors (46.75)?1st at Mexico City (44.83)?ranked #9 in world (#4 in U.S.) by T&FN?best of 44.8.

2002: Ran 3rd leg on Team USA winning 4×400m relay with Leonard Byrd, Antonio Pettigrew and Angelo Taylor at USA vs. THE WORLD at Penn Relays…sat out the remainder of the season due to a groin injury and a hip flexor.

2001: 4th at USA Outdoors (45.35)?ran anchor leg on opening round and third leg in final on Team USA?s gold medal winning 4×400m relay at World Outdoor Championships in world-leading time of 2:57.54?ran second leg on gold medal winning 4×400m relay at Goodwill Games (3:00.52)?ranked #6 in U.S. by T&FN?best of 44.80.

2000: Fifth at NCAA Indoors (46.24)?7th in semifinal at Olympic Trials (45.74)?best of 44.70.

1999: Fourth at U.S. Outdoors?NCAA Outdoor runner-up, 3rd at NCAA Indoors?broke oldest LSU record when his 44.29 at SEC Outdoors broke Al Coffee?s 30-year-old mark?time was fourth-fastest in the world in ?99 and broke the previous record (45.44) by over one full second ?won SEC indoor and outdoor title in 400, the first LSU athlete to win the event at either meet.

1998: JUCO national champion at Barton County CC? best time of 44.53 (8th in world, JUCO record).

1997: JUCO runner-up?best of 45.20.

Derrick and I have been talking about how we could get people great results. We started brainstorming and came up with an idea that no one in The Woodlands area has. At least not to my knowledge. There are tons of run clubs here in The Woodlands that focus on long distance running but there is not one running club that focuses on speed, power, or strength and conditioning. We want to start a run club where speed and power is the main focus. Think about it. Any sport you play, speed and power are key. CrossFit will take care of the strength and conditioning side. Derrick will provide world class instruction. I have personally ran with Derrick and he brings a vast amount of knowledge to the table that can help increase anyones speed and performance. What we are going to do is meet at the College Park track this Sat. August 1st. I will keep everyone posted on the time to be there. It will probably be around 10a.m. but I will keep everyone posted for sure. This will be a track workout to help increase your overall fitness. It will be for all age groups and fitness levels. Come train with an Olympic Gold Medalist and see how combining strength and conditioning with CrossFit The Woodlands, and track work with Derrick can help you not only get the results you want, but achieve a whole new level of fitness you never thought you could reach.

I can’t tell everyone how excited I am to have Derrick teaching this. Once you try it you will not want to train anywhere else.

Fee- $10 per person

Please put a write up in the comments section if you are interested in training with Derrick and reaching new heights in your fitness.

Packed box today. It’s great to see everyone pushing each other.

No time limit
5 rounds of
Row x 200m < 40sec.
Squat x 30
Push up x 20

Here’s Josh working his magic on the rings. Josh is an ex gymnast so he has a knowledgeable skill base on the rings. What about someone who does not. There has been a big debate on some type of lifts and exercises in the past. Some people don’t like to do the Olympic lifts “Clean and Jerk, and Snatch” Others think working on the rings is dangerous because of the stability factor that plays into holding oneself on them. Is there a right and is there a wrong? What do you think. I would like to hear from everyone about this subject or any other potentially dangerous exercises you think there are.

“Fight Gone Bad”
Wall ball x 60sec
S.D.L.H.P. x 60sec
Box jump x 60sec
Push press x 60sec
Row x 60sec for cal.

5 rounds. At the end of the Fifth exercise take a 60 sec. break and then repeat

Here is a link to a video I like about rowing technique.

http://www.youtube.com/watch?v=eqVmMd7FdAA

I have seen some pretty crazy form on the rower. We have a couple people here who rowed in college and they have helped out alot with teaching proper rowing technique. Too many people think that you have to pull the hell out of the handle and row like a strongman. You can learn proper rowing technique quickly but it takes time and practice to actually become very effecient at it. Check out the video and learn from it.

AMRAP in 20 min. of:
Jump rope x 100
Burpee x 8
Bear crawl x 100ft
“50ft fwd./50ft bkwd.”

Getting the prowler flu is no fun. Everyone was trying out the prowler and seeing why it’s one of the best conditioning tools out there. What do you like to do for your conditioning? Running, rowing, sprinting, climbing, etc. There are a ton of things. Tell us what you like to do and why. Post your thoughts to the comments section.

Run x 875m

A1. Neutral grip pull up 3 x 10

A2. 24″ box step up 3 x 20

B1. Dips 3 x 10

B2. Goblet squat jump 3 x 10

Run x 875m

Good stuff Kevin. Kevin is one of those guys you don’t have to say much to. He just comes in and gives it his best every time. Actually, we have alot of people in the gym like that. In the beginning there is a learning curve that everyone must go through. First you learn the proper form, then you learn about work capacity, then slowly, you learn how to bring all components together for intensity. It’s great to see all the new people we have also. I know current clients are looking at them thinking “man, I know exactly how you feel because I felt the exact same way on my first session.” People have to realize that what we do here is fitness education. Anyone here will tell you that being part of CrossFit The Woodlands is much more than just coming in and getting your workout. It’s the atmosphere, the attitude, the community that helps each and every individual reach their goals and stay excited. I can’t wait to see everyone tomorrow. I don’t have to tell you it’s going to be tough. You know it’s going to be, but I know I will see you and you will be ready to give it everything you got.

Ohh, the other 14 foot Big Ass Fan is here. Hopefully we will have it hung up by tomorrow.

5 rounds for time of:

Weighted burpee x 10
Plate swing x 20

Open gym from 9a.m.-12p.m. tommorow. Anyone is able to come even if you are not a member of CFTW. If you are interested don’t hesitate to come in and see the gym, ask questions, and get a workout in.

It’s not easy getting in shape. No one will do your reps, no one will load your bar. Getting in shape and making yourself better is a disipline that must be learned. It’s a progression that does not happen over night. Too many people want the quick fix. You will never get anywhere in the gym, “or in life for that matter” if you don’t want to work for your results. Now when people ask me how long will it take to see results I tell them at least 18 months to two years. You should see some of the reactions I get. Now if anyone knows about the program you know you will see results quickly. It happens quickly because it’s taught properly. The bar will never lie to you. If you are having a bad day it will let you know right away. You must continue to teach the body new things. If the body stops learning, it stops growing. So ask yourself if you want to get in shape and be healthier or continue to be a sloppy mess. Are you living to die, or dying to live?

4 rounds for time of:

K.B. squat clean and press 3 x 8 each arm
Pull ups x 15
Jump rope x 150