Archive for: October 2009

Only 2 more days until the big Halloween Party. This whole week has been really good. Remember that we are going to be doing the CFTW Combine on Friday. People are still coming in everyday to see what all the talk is about. CFTW is producing results for people. Everyone from weekend warriors to stay at home mothers. Come in and try out a FREE intoductory workout and make the decision to get in shape.

4 rounds for time of:

Row x 400m

Push ups x 25

Run x 400m

K.B.S.D.L.H.P. x 25

It was all about having fun today. Alot of times people forget about the fun part when they work out. What the hell are you training so hard for if you can’t have a little fun every now and then. The exercises we did today probably brought back alot of child hood memories. As a child these things were probably easy to do. As an adult, you might see how much you have let your fitness slip. All in all we wanted to have fun while training. We also got some of the decorations up for the Halloween party. Make sure to check the EVENTS page for more info. I can’t wait to see everyone in their costumes. We will be giving away some prizes for the best costumes.

2 Rounds no time of:

Crab walk x 100ft

Rev. jump rope x 100

Partner carry x 50 yds

Leap frog x 50 yds

Wheel barrow walk x 100ft

Rope climb x 1

Dip walks x 2

Monkey bar swing around x 1

Roll and jump x 6

Lateral burpee x 10

Great day today. It’s getting closer to Halloween and it’s going to start getting darker earlier. Usually I see the morning classes pick up but our evening classes have been doing great. Across the board everyone’s fitness is improving. Speaking of improvement. This next Friday is the CTFW combine. Be ready to showcase what you have been working so hard for.

People are still contributing to the gym so I decided to start this CFTW piggy bank. Everything that goes into it will go towards new equipment and ideas for the gym. This past Sat. we installed our Monkey/dip bars. As you can see from the pictues these things are extremely well done. Thanks to everyone who donated and a special thanks to Michael Ohara who did all the work for us. Our next mission is to build a badass obstacle course in the back. If there are any ideas please post them to the comments section or tell me in person. We have about a 50yard by 40yard area to work we can get a little crazy. I look forward to see what everyone can come up with.

Don’t forget about the Halloween Party we are having on Oct. 31st @ 8p.m. Please try to bring any party favorites “Vodka, whiskey, rum” and the stuff you can eat also.

AMRAP in 20 min. of:

Hang squat clean x 3

Thruster x 6

Weighted burpee x 9

3 rounds of:

1. Row

2. Mountain climbers

3. Burpees

4. Sit ups

5. Jump rope

* Do each exercise for 2 min. / rest for 30 sec. inbetween*

Run x Death loop

Pull up x 10,9,8,7,6,5,4,3,2,1

Squat x 1,2,3,4,5,6,7,8,9,10

Burpee x 20

Halloween is right around the corner. Don’t forget to check out our EVENTS page for the

CROSSFIT THE WOODLANDS HALLOWEEN PARTY

we are having here at the gym on Sat. Oct. 31

For time:

Jump rope x 300

Burpee x 30

O.H. walking lunge x 50

Burpee x 30

Jump rope x 300

Here is a little clip from a seminar Dan John gave. Make sure to check out the EVENTS page and sign up for Dan John Fitness Seminar.

http://www.youtube.com/watch?v=fmGRH4eSSAs&feature=related

Run x 400m “rest 4 min”

Run 4 x 200m “rest 2 min”

Look for CFTW to host a competition around the 7th of Jan. for 2010. It will be our

Start your New Year Off Right competition

Here are a couple things that might be a little different than the other competitions.

Entry fee is going to be cheaper. The event will start at 8a.m. and will end within 2 to 3 hours so you won’t be there all day. Affiliate owners are extremely encouraged to participate. Prize money for for the standard division will be $300 for first, $150 for second, and $75 for third. The top 20 finishers from the scaled division will recieve prizes. The workout will be posted so it’s one workout all out. Go hard or don’t come at all. I have two more months to make this thing even better. Keep posted for specific time and date on when the competition will be held.

4 rounds for time of:

Bear crawl x 200ft

Run x 200m

Alt. D.B. snatch x 10

As one of my clients told me yesterday

“The skinny train waits for no one”

So get your ass onboard!

AMRAP in 10 min of:

Burpee x 10

K.B.S.D.L.H.P x 10

Chin up x 5

Pull ups x 30 x 20 x 10

Burpee x 30 x 20 x 10

Push ups x 40 x 30 x 20

Box jump x 40 x 30 x 20

Deadlift x 30 x 20 x 10

Row x 25cal x 25cal x 25cal

Dips x 30 x 20 x 10

Jump rope x 300 x 200 x 100

The first number is for the number of reps done in round 1. The second number is the number of reps for round 2 and so on. This work out is not done for time. See how much of it you can complete.