The Whole Life Challenge is an 8-week health and fitness game that will have you take a 10,000 foot, birds-eye view of your whole life inside of your commitment to your health and well-being. You will take on your nutrition, your workouts, your daily habits, and maybe most importantly, your personal beliefs about what’s possible for you. The game is played online (and for those of you who have played before — we have a brand new site for you!) AND in your life. You will be measured at the beginning of the challenge in a prelims event where you will do a baseline workout and complete some basic body measurements. Everyday you will follow the specific rules and guidelines of the challenge and every day you will log online and give yourself a score for how you did the day before. This isn’t about getting a perfect score every day, it’s about having a score each day to know how effective you are. Increasing your effectiveness over the course of the challenge is where it’s at! After 8-weeks you will repeat the measurements again to see how you improved and who won!
To keep you on track invite your friends, family and coworkers to join you. The entry fee is $45 for everyone.
Prelims: Saturday, September 15th
Finals: Saturday, November 10th
Registration opens August 15th www.wholelifechallenge.com
Like the official Facebook Event PageContinue Reading »
Heavy Goblet Squats 5×3
Push Ups 5 x max
LAX Ball on Shoulders
2 Arm Russian Swings Reverse Ladder
***10 second count between reps
100 m Farmers Carry Right hand 10 Swings R
100 m Farmers Carry Left hand 10 Swings LContinue Reading »
4 Rounds R/L
**Perform 5 Press, 5 Front Squats, 5 Swings then switch arms
Run 400 m
40 Two Arm Russian Swings
Run 400 m
20 BurpeesContinue Reading »
Imagine that you can regain and control your health and fitness no matter your circumstances. With your commitment and control of the circumstances, you can create a life where you get nothing less then the results you want, crave and deserve! How would that feel? What can you achieve in 8 weeks? How will your life, health and performance improve?
Beginning August 15th, you will be able to register for the Whole Life Challenge. Affiliates from around the world will be participating with a world wide leader board, but you will only be competing with the people from CrossFit West Houston. You can register here beginning August 15th. See the Whole Life Challenge Worldwide Rules here!
Here are some highlights:
- Challenge Runs from September 15 th to November 10th
- Cost is $45
- There will be a workout challenge September 15th and a re test November 10th (Details will be released later.)
- The challenge will consist of four areas: Nutrition, Workout, Mobilization, and supplementing with Fish Oil
- There is a point system for adherence to the four areas with ability to gain bonus points through weekly challenges
- Cash and prizes awarded to winners( Details will be released later)
Take the challenge! Give awesome! Get awesome! Be awesome!
****Special note when reading the rules, while the rules state that “legumes ARE permitted” we highly recommend that you do not include them*****Continue Reading »
Integrated Mobility is a form of manual therapy that uses the principles of sports, Swedish, deep tissue massage and postural assessment to help you optimize your movement. It helps accommodate the stress that any repetitive motion/posture imposes on the body. By assessing soft tissue health and range of motion, an Integrated Mobility therapist can address your individual needs, correct faulty biomechanics and improve your performance and overall quality of life.
Integrated Mobility helps active people:
- Improve performance
- Recover faster
- Prevent injuries
- Reduce pain
- Addressing chronic aches and pains
- Relaxing the body and mind
- Slowing down aging
Too often people that desire these results are very committed to and are strict about their diets and exercise. However, they neglect their recovery and fall short of optimal mobility. Integrated Mobility helps bridge that gap.
During an Integrated Mobility Therapy sessions, the therapist makes use of:
- Postural assessment
- Traditional Swedish massage principles
- Advanced Sports massage techniques which include myofascial, neuromuscular and deep tissue massage
- Active and assisted stretches
Agility Ladder Warm Up
2 foot hops
Right foot hops
left foot hops
Two Feet in , two feet out alternating
high knees in
Tumbling for 10 minutes
AMRAP in 5 minutes
Begin with a 30 sec plank
10 Air Squats
10 Push Ups
Run to 3rd A/C unit
Continue Reading »
1 Arm Swings
10 Swings R/L
10 Push Ups
JOG to 2nd a/c unit
***This is not a for time WOD***
Goblet Lunges 3 x 5 R/L
300 m Farmers Carry
40 Two Arm SwingsContinue Reading »
Every Minute on the minute 1 Get Up for 10 minutes
Switch Hands each minute
Double KB Front Squats 3x 3
50 Air Squats
50 KB Swings 2 Arm Russian
25 Air Squats
25 KB Swings
Run 400mContinue Reading »
This summer has been quite an enigma in Houston. The rains of July kept the temperatures near bearable. With all the rain, August sets up to be extremely hot and humid. As we move into August, it is really important to stay hydrated.
Some studies have shown that most humans are chronically dehydrated. Exercising in the heat causes excessive fluid loss. This combination can be an incredibly dangerous situation. And we are CrossFitters so that adds the intensity to the equation significantly upping the ante.
What are the Signs?
- Loss of Appetite
- Dry Skin
- Skin Flushing
- Dark Colored Urine (see Dehydration Chart)
- Dry Mouth
- Fatigue or Weakness
What Are Effects?
- Increased heart rate
- Increased Respiration
- Decreased Sweating
- Increased Body Temperature
- Muscle cramps
- Difficulty breathing
- Heat Stroke
- Heat Exhaustion
- Chest and Abdominal pain
- Drink approximately 64 oz , more if you are exercising
- Drink 15 to 20 fl oz, 2-3 hours before WOD
- Drink 8 to 10 oz before exercise
- Drink 8 to 10 oz during
- Drink 20-24 fl oz for every lb lost during a workout.
- If you are Paleo and limiting sodium, you should consider using Nunn or Emergen C mixed in your water to replace electrolytes
Stay hydrated through the heat. It is important to your recovery, performance and health.Continue Reading »
One amazing thing about the CrossFit West Houston community is we have great people. Those great people refer more wonderful people to keep adding to this great group.
James is one of those great individuals that came to us from our long time members. When James is not doing CrossFit he is teaching World History to some of the future leaders at Memorial High School. And if he is doing that then he is roaming the sidelines making sure that the Mustang Defense is doing it’s job!Continue Reading »