Archive for: September 2009

Our women work hard. No matter what shape you are in, you will see results. It’s all about staying consistent with your exercise and monitoring what goes in your body. How is it that we are the fattest nation on earth, and it only takes two very simple things to fix the problem. The other day at my son’s birthday party I was standing outside of Chuckie Cheese’s with a couple of my clients. We saw a lady pull up to the handicap parking space but she did not have a handicap sticker. She was so overweight that she could hardly get out of her car. I told my client that we are not looking at someone who is fat, we are looking at someone who is lazy as shit. They lady probably walked to the door which was maybe a total of 40 feet. My client told me it was probably easier for me to do the whole Fight Gone Bad workout than it was for her to walk to the door. Seriously, two simple things people. We need to make it happen.

On the brighter side of things, Dan John is coming to our facility for a fitness seminar. Click on the Event’s tab at the top of the page and find out more on what the seminar will cover and who Dan John is. Here is a link to a good article he wrote.

http://www.tmuscle.com/free_online_article/sports_body_training_performance/3_tape_measures_of_progress&cr

4 rounds for time of:

K.B. thruster x 20

K.B. Alt. swing x 20

K.B. run x 200m

Great job today Heidi. We have been getting quite a few new people coming in to see what CFTW is all about. Once you come in and try out a training session, you won’t want to train anywhere else. What is CFTW you might ask. Some people describe it as a boot camp. It’s actually the furtherst thing from a boot camp there is. Boot camp are fine but they cannot match what CFTW offers, in equipment and knowledge. We produce results that are unmatched by any fitness program at a fraction of the cost. We have a better product at a better price, why wouldn’t you do it? Come in and try it out for yourself and you can make the decision weather or not you would like to train here.

It?s official. Dan John will be coming to CrossFit The Woodlands on Sat. November 14 2009 to host a fitness seminar. Sign up now and don?t miss this opportunity to gain knowledge from one of the top fitness professionals in the industry. We are limiting availability to fifty people only. The seminar will cover programming for strength and conditioning, nutrition, truths and myths of fitness, why staying simple can produce over the top results, and much more. Sign up now before the first of November and pay only $100. After the first of November the price will go up to $200. Hurry and make sure you secure your spot to attend the absolute best fitness seminar that will be held in the Houston area.

If you would like to sign up for the seminar you can send a money order to:

CrossFit The Woodlands

8815 Fawn Trail

Conroe, TX 77385

or pay in person. Make checks payable to CrossFit The Woodlands. If there are any question please call 281 229 0663 or 936 271 088 and ask for Scott Wells.

When: Saturday November 14 2009

Where: CrossFit The Woodlands 8815 Fawn Trail Conroe, TX 77385

Time: 8a.m.-5p.m. *there will be a 30-45min lunch break at 12p.m.?

For time:

Jump rope x 300

Burpee x 10

Jump rope x 200

Burpee x 20

Jump rope x 100

Burpree x 30

Run x death loop “875m”

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This past Sat. we rounded up the crew and went down to Bayoucity Crossfit to participate in Fight Gone Bad IV. The weather was great and everyone had a great time. Thanks to everyone who came out and showed their support.

We have alot of great things coming up. In Oct. we are going to have our annual Halloween workout where everyone comes and does the workout in full costume. We are also going to have a Halloween party. I will post more info. on the party within the week.

It?s official. Dan John will be coming to CrossFit The Woodlands on Sat. November 14 2009 to host a fitness seminar. Sign up now and don?t miss this opportunity to gain knowledge from one of the top fitness professionals in the industry. We are limiting availability to fifty people only. The seminar will cover programming for strength and conditioning, nutrition, truths and myths of fitness, why staying simple can produce over the top results, and much more. Sign up now before the first of November and pay only $100. After the first of November the price will go up to $200. Hurry and make sure you secure your spot to attend the absolute best fitness seminar that will be held in the Houston area.

If you would like to sign up for the seminar you can send a money order to:

CrossFit The Woodlands

8815 Fawn Trail

Conroe, TX 77385

or pay in person. Make checks payable to CrossFit The Woodlands. If there are any question please call 281 229 0663 or 936 271 088 and ask for Scott Wells.

When: Saturday November 14 2009

Where: CrossFit The Woodlands 8815 Fawn Trail Conroe, TX 77385

Time: 8a.m.-5p.m. *there will be a 30-45min lunch break at 12p.m.?

Sorry so late for the post guys. Ace, I know you are going to be pissed off but it got posted. Tomorrow we are going to be going down to Bayoucity Crossfit for Fight Gone Bad 4. Hope to see everyone there. Please look at

www.bayoucitycrossfit.com

for directions to the facility.

Manmakers x 40

What is CrossFit?

http://www.youtube.com/watch?v=S8R1Zkx0YQM

Death by Thrusters

Set the clock to countdown for 60 sec. Hit start and do one thruster. You got the remainder of the 60 sec. to rest. When the 60 sec. is up, you do two thrusters and rest the remainder of the 60 sec. Do this for as many reps until the clock catches up with you. Starts off slow but rest period starts to fly by.

How much is your health and fitness worth?

Is it worth $5 an hour? What about $120 an hour. Either or, they are both the same. The sad thing is most people look at this as a cost instead of an investment. If you are looking at your health and fitness as a cost, you will never get in shape. If you have a life, like everyone else, you probably stay busy with work, kids, friends, etc. You need to make your training as efficient as possible. When you look at your investment in yourself, are you getting the most out of it? Would your rather waste money “$50/month, yearly contract, no instruction, gym membership, no training” or make the best of your investment. $100 to $150/month “great coaching, educational fitness instruction, no membership, seeing results.” Your $100/month investment will actually save you money in the long run because you will be feeling better and your health and fitness will be much improved. If you cannot invest in yourself then you probably just don’t give a damn about health or fitness. If that is the case, then no one can help you. The best things in life are free but if you want professional help that is going to improve your life in every aspect, it will cost you. Sometimes it will be a minimal cost, sometimes it’s expensive. No matter which one, it’s an investment you’re making in yourself.

3 rounds no time:

Run x Death loop “875m”

Jumping ball slam x 25

Row x 400m

Weighted burpee x 15

Low bar prowler push x 50 yards

Sat. Sept. 26th Bayoucity CrossFit will be hosting Fight Gone Bad. We want everyone from CFTW to come out and show your support and participate in FGB 2009 I hope to see everyone there. There will not be a Sat. workout this week. Please go to

www.bayoucitycrossfit.com

for directions to the gym.

We will be doing the CFTW Combine on Friday Oct. 2

“Cindy”

AMRAP in 20 min. of:

Pull ups x 5

Push ups x 10

Squats x 15

Tomo. @ 8:30a.m. we will be meeting at the Academy parking lot by Rayford/Sawdust. From there we will drive over to Spring Creek for our creek run. Hope to see everyone there. We should have a pretty good turn out.

Things to bring:

Water

Towel

Bug spray

Plastic shopping bag to put your shoes in after the run

A friend

Can CrossFit make you lose weight. I was ask this question yesterday by a bank teller. I responded back, “Can working at the bank make me rich?” Certainly not, but if I put forth the effort and work hard, eventually I would move up in the company and get promoted. Only I can control if something is going to work for me. Can CrossFit make you lose weight? Sure, if you put forth the effort. So can every other fitness program. There is nothing special about what we do here, we just do a good job of getting people motivated to put forth that effort that is needed to succeed.

O.H. press 3 x 8

A1. D.B. bench 3 x 10

A2. Back ext. 3 x 20

B1. Chin up 3 x 12

B2. Step up 3 x 20

How many times do you workout. Two times a week? Two times a day? Once you have built a good sound foundation, stepping up your training frequency might be the difference between seeing good results and great results. If you are stuck in a rut, try throwing in a training day you regulary would not. Maybe try out one of our runs/ or workouts on the weekend.

3 rounds of:

K.B. swing x 30

Run x 400

Rest 3 min. inbetween rounds