CrossFit West Houston

WOD

Shoulder Press

5×3

Met Con

12 Front Squats (m90;W55)

6  Shuttle runs(20 m down and back=1)

9 Front Squats

4 Shuttle runs

6 Front Squats

2 Shuttle runs

I have noted in the past couple of weeks that push up form is a little dicey. So in the month of February we will  be doing a little push up challenge to help get the push ups up to standards. Below you will find a video that demonstrate push up standards for CrossFit. I have observed that for the most part full range of motion is not being achieved.

So here is the challenge. Tomorrow I will be hanging a board the size of the WOD board, near the water refrigerator.  We will post names of all those who are participating (which I hope will be everybody!!) For each day you participate you will make a tick mark on the board beside your name. Warm up and WOD push ups DO NOT count towards the challenge. 

Part I 2/1-2/10 25 Push Ups per day

Part II 2/11-2/20 50 Push Ups per day

Part III 2/21-3/2 75 Push Ups per day

You can break up the push ups in as many sets as needed. Please pay attention to your depth as that is the only way to get stronger at CrossFit Push Ups. If you can not do full push ups, here is a video on modifications and ways to develop good push ups.

Here is a video on ways to vary push ups to avoid boredom.

This will be a good lead in for the Decathlon part II on March 6, 2010.  As with the last decathlon, we will be doing the 2:00 minute push up test as part of it, which will carry a cash reward$$! Any male who can score 100 and any female who can score 100 chest to ground push ups in 2 minutes based on the US Army standards for their respective age range will receive a 20% discount on their April monthly fee. If there is anybody that can complete 100 push ups chest to ground push ups, will receive a FREE month. The push ups all must meet the CrossFit Standards. If you think you can complete this challenge, I must verify it. All push ups must be from the toes and chest must touch ground. Partial push ups will not count.

 March 7 from 8 AM to 10:00 AM. We will repeat the Decathlon

CF West Houston Decathlon

1. Max Push Ups in 2:00

2. Max Sit Ups in 2:00

3. Max Pull Ups/Max Bent Arm Hang

4. Mile Run

5. Max Deadlift 3 attempts

6. Max Shoulder Press 3 attempts

7. 500 m Row

8. Max Squats in 2:00

9. Max Knees To Elbows/Max Knees to Chest

10. Max KB Swings M 53; W 35

Melissa came to CFWH in September 2009, just after getting engaged to Marc one of our 5 AM warriors. She had a goal to lose 10 lbs before their wedding in Dec. That goal was crushed. Along the way, Melissa moved from using a really thick band for pull ups to kipping with the thinnest band possible.  She will be kipping in no time. And she recently has been able to perform double unders. In addition, Melissa has helped many newbies learn to kick up into handstands with her  background in gymnastics both competing and teaching! Read more.

WOD

25-20-15-10-5

SDHP

DB Push Press

Squats

AMRAP in 12 Minutes

5 Single Arm KB Thrusters Each Arm

10 Chest to Bar Pull Ups

15 Double Unders

WOD

21-15-9

KB Swing  M53;W35

Ab Mat Sit Ups

Wall Shots M14;W10

Plus

1 Mile Timed Run

Please note beginning Feb 1 there will be an expanded class schedule. See the Schedule and Prices  page for the schedule.

For this Saturday January30, 2010 the class will meet at 9:00AM. However if you would like to come in early and see what it is like to watch a CrossFit Competition WOD feel free. CFWH will be hosting a Sectional Prep WOD competition with approximately 15 local men and women with their eyes set on the Sectionals in March. This will include some CFWH’s as well! So come cheer on Steph D, Vanessa G and Chris M.  Ryan  H is competing in the sectionals but will be sitting out this WOD!

Image is from www.crossfitwatertown.com

Found this from CrossFit South Bay(Thanks Steph D!!!  I edited it somewhat to be more CFWH ish)

1. Have fun – Whether it be in CrossFit or your favorite sport or shopping with grandma, make sure you try and have fun. Honestly, you can do CrossFit just about anywhere with anyone or by yourself. You choose to come to CFSB for a reason. You work hard all day, make the time at CrossFit be the one hour a day where you can be yourself and let loose.

2. Show up on time – Actually show up early and leave late. Foam roll, stretch and get rid of all that junk in your lower back and shoulders. Showing up late will only cheat you out of a sufficient warm-up. Without a good warm-up, your chance of injury increases exponentially. If you show up early you have two options, cheer on the class that is finishing or start warming up.

3. Don’t whine – It’s okay to cry, just make sure that we can’t see or hear you and remember to clean up your tears when you’re done. Maybe the song that comes on isn’t your favorite, in the immortal words of Josh Everett “If you need music to motivate you, go find something else to do”. Be careful of asking me to change the song, I might just put on Miley Cyrus’ Party in the USA on repeat. I’m your coach, not Mix Master Mike. You have a task to accomplish, so do it. Yes I know that every workout is hard and I know that you hate running and I know that the bar hurts your delicate hands, but there comes a time when we have to nut up or shut up…or both. CrossFit is constantly varied, so the odds are that you will see some workouts you hate. That’s why it’s CrossFit and not alltheshityoulikeFit. When you come to CrossFit, be ready to work. Come prepared to face all those pains and things you hate head on. Accept the suck.

4. Give it all – More than strength, speed, flexibility or endurance, effort is what matters most. I don’t care if you’re Joe Thruster with a sub 3 minute Fran, if you half-ass a workout, you’re a pussy. Grandma doing jumping pull-ups and thrusters with a PVC kicked your ass because she gave everything she had just short of a stroke. Times and weights matter, but they fail in comparison to effort. Keep pushing yourself to your most extreme limits. I don’t care if you have a 500 lbs or 50 lbs deadlift as long as you put forth the effort and don’t sandbag.

5. Listen to your coach – We are here to help you get more fit and accomplish your goals. When we say things like “you’re lifting with your back, use more hips” don’t act surprised when your lower back is sore. When we tell you that the foam roll and lacrosse ball works, we aren’t just being sadistic. We tell you to rest because you need rest, just as we tell you to get in the gym more because you need to be in the gym more. If you want to get better at something, you have to practice it. Plain and simple. Yes there are some of you who are naturally good at some things, but why not get better? Why not be the best? Our goal is for you to accomplish your goals.

6.Fail sometimes – The unique thing about CrossFit is that the only way to achieve excellence is through failure. The strength portion of our workouts are designed to where you may fail at a set. If you don’t fail you aren’t trying hard enough (see #4). CrossFit is an environment where no one will laugh at you or put a permanent letter in your file for dumping an overhead squat. Don’t be afraid to fail, there’s always next time. Pushing yourself to fail is more of a mental thing than it is a physical thing. We have conditioned ourselves to think that failing is bad and therefore don’t push ourselves in fear of failure. Take that fear away and see what you can accomplish.

7. Eat good food – The short answer is eat Paleo. If you don’t want to eat Paleo, just eat meat, some fruit, vegetables, little startch, no sugar, no grains no dairy. If you’re low on energy, then you’re not eating enough. I remember a lot of people starting off on Paleo complain of low energy then proceed to tell me that they didn’t eat anything all day because they didn’t know what to eat. Is it that hard to eat meat and vegetables these days? I ate ice cream every day and pizza every other day. If I can do it, you can too.

8. Count it – Tracking your workouts matters. That’s why we printed the log books for you. When you don’t count the reps on your workout, you lose valuable information that will keep you accountable for your progress. Make sure to record as much information as you can. Write down what you ate for the day. Everyone has those days where they ate like crap and had a crappy workout. Those are the hardest days to write down, but those will provide you with the best motivation to get better.

9. Be nice – CrossFitters are notorious for making fun of people who go to globo gyms (present company included). People achieve their personal fitness goals in their own ways. Some may like the pace of a spin or pilates class and some may like the intensity of CrossFit. Instead of pointing out their propensity for douchiness on the elliptical, try introducing them to CrossFit. You’ll get a better reaction and won’t come off like a jerk. You were once that guy on the hacksquat machine or that girl on the eliptical. If someone made fun of you and then said CrossFit was the way to superior fitness, you would tell them to go F themselves.

10. Get involved – CrossFit is more than just an hour of working out. We are a family and you can get as involved as you like.

It’s CrossFit West Houston’s Girls’ Night Out on Saturday 2/6.

Details are to come but plan on getting dressed up and going out!!

Please RSVP to comments:).

WOD

Back Squat

5×3

Met Con

3 Rounds

15 DB Squat Cleans

200 m Run