Archive for: November 2009

Everyone came back from Thanksgiving ready to work. That’s great. We will be having the CFTW combine either Friday or Monday. I know it’s that time of year where everyone is not watching what they eat as much as they should. You hear it every year. What might be different this year is that you are actually going to watch what you eat. Yes, Garfield was correct when he said calories are meant to be consumed, not counted but lets try to draw the line somewhere and have some discipline. I hope everybody gets into the spirit this year and enjoy the holidays. But lets not forget about the hard work we all have put into our health and fitness to have that enjoyment. Keep working hard!!!

Deadlift 3 x 10

A1. Dips 3 x 15

A2. Alt. step up 3 x 20

3 rounds no time of:

Chin ups x 20

Burpee x 20

Row x 20 cal

Tomo we will have one class only. Everyone show up for a fun workout.

12p.m. will be the only class.

K.B. hang squat clean x 35

Burpee box jump x 25

Chin up x 15

Burpee box jump x 25

K.B. hang squat clean x 35

Thanksgiving schedule

Wednesday 25th / 12p.m. only

Thursday 26th / Closed

Friday 27th / Closed

Sat. 28th there will be open gym from 10a.m. to 12p.m.

***Christmas Party***

We will be having a Christmas party at the gym on Sat. Dec. 19th. It will start at 6p.m. Please feel free to bring anyone you would like. Kids are welcome. We will also be having a White Elephant gift exchange. Sign up at the gym or post a comment if you can make it. Please bring your favorite dish or alcoholic beverage.

2 rounds for time of:

Run x death loop

K.B. swing x 50

Push up x 50

We are announcing our Christmas Party. White elephant gift exchange. Please keep the gifts tasteful, there will be kids there. Lets set the price point at $20, obviously if you want to spend more, you can. If anyone wants to bring decorations, we will be getting a christmas tree. Please feel free to bring food, drinks, and anything else. I can’t wait!!!

K.B. press 10 x 10

Prowler push 10 x 50yds

Stay tuned for our new “Kettlebell Conditioning Club” This is a new business I will be starting in the near future. It will be kettlebells only. We will be working on the site soon. It will be www.kettlebellconditioningclub.com

We are also going to be hosting another FREE symposium with Fit Meals of Steal. Stay tuned for more details.

5 rounds for time of:

Burpee/pull up x 8

Deadlift x 5

Hang clean x skill work

K.B. swing x skill work

Prowler push x 50yards x 4

We had a great weekend here at CFTW. Coach John had so many great things to teach. Too bad we could only go for eight hours. If you got to come, you can clearly see what I’m talking about. Coach has a very unique way of teaching. Whenever people come to an event and walk away from it with more knowledge, I consider it a success. I can’t wait until the next time we have the pleasure of hosting another seminar where Dan John is speaking.

There will be no open gym on Sat.

Sat. Nov. 14 Dan John will be here to do a in depth fitness seminar. You can show up and pay at the door if you would like to attend.

“50 rep chipper”

1. Push up

2. Box jump

3. Row “calories”

4. Lunge “alt”

5. Burpee

6. Back ext.

7. V-ups

8. D.B. snatch “alt”

Simple question. What can we do to get more people involved with CrossFit The Woodlands?

Post your ideas to the comments section on the bottom right hand corner.

Bench 3 x 3

A1. Incline D.B. press 3 x 10

A2. Bent row 3 x10

3 rounds of:

Run x 200m

Dip x 20

Chins x 20

Past couple days in the box have been great. Tons of new people signing up. The other day someone asked the question, “Who is in better shape?” Me or a tri athlete. This is a question that really does not make any sense. There are so many differnt types of fitness out there. To compare one to another is quite silly. It’s like another game guys generally play that involves measurements but at the end of the day does it all really matter. Sure, the tri athlete is in much better shape than I am. Most people that know me will tell you that I’m in much better shape than the tri athlete. I don’t have to be the guy that is in the best shape. At this point in my career I feel my ego is in check. I just have to be able to be in good shape and coach others to get into shape.

Dan John Fitness Seminar

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.?

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 for $100. 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.

AMRAP in 20 min of:

Pull up x 5

Burpee x 8

Suicide x 1