Archive for: December 2009

Sorry about the website. I have had some problems logging into the site. I hope everyone had a merry Christmas. We are approaching the new year and people will start to figure out what they want to do with their lives. Hopefully everyone will stick to their fitness goals. We have already started to ramp up the program. My goal has always been to produce results. My goal for 2010 is to be the best gym in the Houston area. We have some really exciting things we are going to be adding to the gym as well. We will be getting involved in the community alot more this upcoming year as well as doing more marketing. I look at it this way. We have a great facility, we don’t have contracts, and we have some of the most reasonable prices anywhere. Not to mention we get people strong. We produce results at any fitness level. If you know someone who might benefit from the program, tell them. Better yet, bring them in. I take tremendous pride in my knowledge base and coaching ability. I’m sure CFTW can help anyone with their fitness goals. Don’t hesitate to call and make the best decision of you life. 2010 is right around the corner. Make it the the best year ever.

Holiday Schedule for New Year’s Eve and New Year

The gym will be open on Wed. at regular hours. We will be closed on Thursday and Friday. We will be back on Monday at regular hours. Come ready to work. We are going to hit it hard for 2010. Simply put, If you are wanting to see results and be part of a community that is doing a proper fitness regimen, come to CFTW. You won’t be disappointed.

O.k. Mr. O’hara. I have to call you out on this one. That burpee looks like shit. Lets get full extension in the hips and clap over your head. I know you will fix it. Cooper way to step up to the black prowler. Gotta get rid of those tendencies “you know what I’m talking about” Logan, did you toss your cookies? Keep up the hard work. You will be a totally different person after this summer is over with. Can’t wait to see everyone tomorrow. Hopefully it won’t be so damn cold.

For time:

Burpee x 20

Row x 500m

M.C. x 100

A1. Bench press 3 x 15

A2. K.B. bent row 3 x 12

B1. O.H. lunge 3 x 20

B2. Dips 3 x 15

C1. Prowler push high bar 3 x 50yds

C2. Prowler push low bar 3 x 50yds

We’ll have open gym on Saturday, December 26th between 9 and 11 AM. Leave a comment if you plan on making it.

The last class will be at 12p.m. on Dec. 23.

We will have our 6, 7, and 8a.m. classes as well.

Everyone have a Happy Holiday

The prowler claims another victim.

Happy Holidays

Run 10 x 40 yard sprint

Seated M.P. 3 x 8

3 rounds no time of:

Chin up x 20

Push up x 30

Run x 200m

During the holiday season will be be closing four days:

1. Christmas Eve

2. Christmas Day

3. New Years Eve

4. New Years Day

I hope to see everyone ready to work towards achieving their goals for 2010. Lets make it the best year yet.

Weighted chin ups 3 x 10

Power clean

O.H. press

Front squat

*Do each lift one time and that counts as 1 rep. Do 10 reps x 4 rounds. Rest 2 min. after each round*

Those New Year’s resolutions are right around the corner. What is everyone’s promise to themselves for the new year?

This Sat. we are having our white elephant christmas party. Feel free to bring friends or family.

Run x Death loop

Deadlift 3 x 8

3 rounds no time of:

K.B. swing x 15 each arm

K.B. step up x 10 each leg

High bar prowler push x 50yd

Low bar prowler push x 50yd

What type of shoes do you have?

Run x Death looop

Bench press x 1rm

5 rounds of:

Run x 200

Pull up x 10

Dip x 10

Below is something I created over my training career. Remember, this is for general fitness “not elite level athletes” This is what I would expect someone who is serious about seeing results to achieve in a two to three year period of training. You will notice that you might have categories in different stages. The goal is to get better at the stages you are weak at. In turn, they all work together to help improve each other. I’m sure I will get some people arguing about the numbers but this is just where I know i can get someone. I’m here to educate, not argue numbers. I’m happy to explain any more in depth to anyone who has questions. The only thing I ask is that you don’t argue the numbers if all your own numbers fall into the beginners stage.

CFTW MENS RANKING

Example for a 200lb man

CFTW WOMENS RANKING

Example for a 130lb woman

Run x Death loop

Squat 3 x 5

A1. K.B. Snatch 3 x 10 each arm

A2. Bulg. split spuat 3 x 10 each leg

B1. Batwing row 2 x 12

B2. Back ext. 2 x 25

Friday Funday tomo. Come ready to work. Also, don’t forget about the Jinglebell 5k run at LuLuLemon this Sat.

Press 3 x 8

A1. Dips 3 x 10

A2. Rev. lunge 3 x 20

K.B. swing x 100

B1. K.B. gorilla walk 3 x 40ft

B2. B.B. bicep curl 3 x 20

This Sat. there is going to be a 5k run at LuLulemon in Market St. I will check the time and post everything you need to know about the event. Try to make it out and show your support. Is there anything people would like to see more of in the program or at the gym. Things we need to add or change. Time slots on weekdays or weekends. I would appreciate the feedback. I’m happy with the attendance at the gym as well. Generally we see a drop in December but everyone seems to be staying with it pretty hard. That’s good to see people are not being lazy.

Remember that our Christmas party is in 10 days. Check the events page for more details.