Archive for: August 2009

CrossFit The Woodlands Combine Testing

1. Broad jump “distance”

2. Death loop “875m/ time”

3. Pull ups “reps”

4. Bench press “RX 185lbs/reps”

5. Deadlift “1rm”

6. Prowler push “RX 90lbs/100yards/time”

Having fun while you train. This is something that is a must. Weather it’s through friendly competition or just trying something out of the ordinary, it keeps you going and reminds you of why you are putting in the tougher training sessions. Does anyone have any suggestions we could do to add more fun into the program. Tomorrow is Funday Friday which leads us to the last friday of the month. We will be doing the “CrossFit The Woodlands Combine” I hope to see everyone getting faster and stronger.

A1. Inc. D.B. bench 3 x 12
A2. Row 3 x 300m

B1. Rope climb 2 x 3
B2. Back ext. 2 x 20

C1. Prowler push 3 x 50yards
C2. Run 3 x 400m

Great job today everyone. We had quite a few women go over 200lbs in the deadlift and alot of men go for 350lbs + Those are great numbers for general fitness. Let all continue to get stronger, better, and healthier. Make sure you are staying on top of making good food decisions. The penalty for not making weight tomorrow is 163 burpees.

As many reps in 5 min. of:
Thrusters

Rest 2 min.
Jump rope

Rest 2 min.
Burpees

Today we talked about people learning a new sport and keeping your training fun. One way is to incorporate something that you have never tried or have not done in awhile. Boxing is something I use to do with alot of my personal training clients. Although we stepped away from it, I would like to re-introduce boxing back into our workout regimen. The one thing that I will change is that I will not be teaching it. I will be bringing in Lewis Wood. I have trained with Lewis myself and he is more than qualified. Here is a link to read about some of his outstanding accomplishments.

www.champfighter.com

If you are interested in trying out the boxing class, post a comment and we will set up a time for everyone to come in and train. I have been talking with Louis about implementing boxing into our fitness program so we can produce even better results.

5 rounds of:
K.B clean & press x 8 each arm
Bear crawl x 50ft fwd
Box jumps x 20
Bear crawl x 50ft bkwd

Daniel sets a PR in the Deadlift. When I first met Daniel two years ago, he could not do five good push ups. The first time he I trained him I did not know weather or not he had what it takes to actually push himself beyond the physical limits I come to demand of people. Slowly, he was understanding how the things we do actually work better than this so called “Functional Training” other trainers were doing. Daniel had two other trainers prior to meeting me. I was very disappointed to see where his conditioning level was at. He had spent thousands of dollars only to be mislead that he was in shape. There is something very wrong with a young man that cannot do five damn push ups. When I left the commercial gym Daniel was one of the dedicated ones that followed me to train out of my garage. Those were the days. He did everything I said and more. If he was supposed to be at a training session at 8a.m., he was there at 7:45a.m. getting warmed up. I remember one of the odd implement days we did. Any sane person would have quit right then and there. “remember, I have seldom found any sane individuals to have all the right answers” The first task was to hoist a large rock out of the retention pond over his head for reps. The next thing was to bear crawl down a steep hill and sprint about 50 yards when he got to the bottom. After that he had to sprint back and bear crawl backwards up the hill and repeat the whole thing for rounds. This never say die attitude he had still carries over to his training today. See, the thing that everyone sees is this guy that is in pretty damn good shape, pretty strong, and posts some pretty fast times. What people don’t know is that Daniel use to be the fat guy. He use to be the one that couldn’t do push ups and pull ups to save his life. Through hard work, dedication, experimentation “yes you have to do trail and error/ research and development”, blood; sweat; tears; this guy transformed himself into the person he is today. He continues to break PR’s, get stronger, and get faster. How many of you are right where Daniel use to be. More importantly, how many of you will have the drive and dedication that he did to change his life. This is only one of the many success stories we have produced here at CrossFit The Woodlands. If you are willing to make the necessary changes to improve your life and fitness in every way, give us a call, we won’t let you down.

Run x Death loop “875m”
10, 8, 6, 4, 2 reps of each:
Ball slamI
K.B. swing
Burpee
Run x Death loop “875m”
* you will do 10 ball slams, 10 swings, 10 burpees, then do 8 of each and so on*

We are saying farwell to Dylan. He is the one in the middle that looks like he’s a foreign exchange student. Dylan will be attending LSU on a full track and field scholarship for tug o war. Just kidding ha ha. He will be attending LSU though. We all wish you the best of luck. Train hard and study harder. You will do great. Click on the comments tab at the bottom right hand side if you have any advice you would like to give to Dylan.

Man o Man. This is what happens when fun gets extended outside the gym. It’s all in good fun. Our Crossfit community had a night out and alot of memebers had more fun than they needed to. Case in point “Jon in the background”

3 rounds of:
Pull ups x 10
Sprinter sit ups x 10
Rev. trunk twists x 10
Scissor kicks x 20
Jumping lunge x 20
Run x 200m

Inc. bench press 3 x 8

A1. Close grip push up 3 x 20
A2. B.B. curl 3 x 10

B1. Shoulder complex 2 x 10
B2. Row 2 x 300m

What is the best thing you can do for soreness. There are plenty things out there massages to ice, to even praying. Never tried that one but some people swear by it. I like personally like resting. Notice I said rest, this does not mean take days off at a time. When you are sore you still need to workout. The body temp. need to be elevated. Muscles need to be in motion so they don’t remain sore. You will know when you need to take a couple days off but don’t short yourself those days. Do active rest days. This could be something as simple as walking the block, riding a bike, or jumping on the rower. I usually tell people if you are really sore then do something that is light impact and try to work out excess lactic acid. Are there any techniques out there that you use to relieve soreness? Tell us what you do when the soreness is so bad you can’t move. Post your techniques in the comments section.

AMRAP in 20 min of:
Burpee x 5
Deadlift x 10

Going back to school and getting back into a routine. Some people are leaving and some are coming back. Now that the kids are going back to school everyone seems to be getting back to their regular schedules. Do not start slacking off and use this as an excuse to start missing your workouts.

2 rounds of:
Death loop “875m” x 1
Sprinter push up x 50
O.H. walking lunge x 30

Hope to see everyone at College Park track today at 9a.m.

We will be having open gym today from 10a.m. – 12p.m.