Whole Life Challenge


Are you all In?

The Whole Life Challenge is an all encompassing physical and mental challenge, available to CrossFit West Houston, Friends and Families. Join us for the fun that starts September 7th to better your body and yourself!

What is it?

An 8 week Challenge of your Overall Health and commitment.


To move your Health and Fitness to the next level.

And there will be some badass prizes too including a free one year membership to CrossFit West Houston!


NOW! Register yourself today! Don’t forget to use your CFWH discount code:   WLCRYGCRgCZc

Challenge begins with weigh in, measurements and the Baseline Workout on Saturday September 7th at 9:30AM. Challenge tracking also begins September 7th.


Compete against CrossFit West Houston members, your family and CrossFittters worldwide.

How do YOU win?

Winners will be determined by accountability (scoreboard) (50%), workout improvement (25%), and measurement improvement (25%).

What’s the Workout?

Complete the following for maximum points:

2 min – 25 yd Shuttle Run
- complete as many 25 yd runs as possible between two cones (or marks)
- (5 points for each complete 25yds)

- 1 min rest -

2 min – complete as many reps as possible, repeating the following sequence:
5 push ups
15 squats
(1 point for each Push-up and Squat)

- 1 min rest -

2 min – complete as many reps as possible of:
Sit Ups
(1 point for each sit-up)

- 1 min rest -

2 min – 25 yd Shuttle Run
- complete as many 25 yd runs as possible between two cones (or marks)
- (5 points for each complete 25yds)

Calculate your TOTAL points for all 4 elements and enter
it into your profile on the WLC site.

Click here for a video walk-through of the workout!

What do YOU win?

Cash Prizes for top places! Biggest Body Transformation! Highest Workout Score! Most improved! There are lots of chances to win!

ANYBODY can win a prize, not just the fittest, fastest, or most diet conscious



QUESTIONS? E-mail Lauren or Gabe

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Yonderway Delivery at CrossFit West Houston


CrossFit West Houston is proud to be one of the many CrossFit facilities in Houston that receives Yonderway deliveries of  grass fed  beef, pastured chickens, pastured pork,  and pastured egg.

The next CrossFit West Houston Yonderway Delivery will be:

July 2, 2013 at 1:30PM

Please bring your cooler to the box prior to the delivery time.

Order Meat Here

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Thank You!


Thank you awesome people of CrossFit West Houston! For the past couple of weeks we have collecting donations for the Fisher House here in Houston. My 4Runner was filled up with much needed supplies as I delivered the items.

I had the pleasure of dropping off the items. In doing so I was able to meet Shanna Battle one of the administrators and Frank Kelley the manager of the house. I got to take a tour and find out more about the facility.

The CrossFit West Houston donations are timely for them as in two weeks they will be opening a second house on the campus of the Michael E. Debakey VA Medical Center. It sounds like the second house is much needed.  The current home has 21 rooms for family members to use. According to Shanna, the facility is at 98% use every day. The only reason for the 2% not being used is that the room is being cleaned for the next visitor. In addition to the 21 rooms they have 34 hotel rooms that they use nightly in the area.  The Houston Fisher house is one of the busiest and largest houses in the nation.

It is pretty easy to see that the Fisher house needs ongoing help. While these donation will go a long way, they need a constant flow of supplies like these as I am sure that once the second house is functioning, it will need to be stocked and re stocked.

They will continue to be in constant need of the items on their WishList 2013 for Fisher House. So if you can find in your heart to continue to think of the Fisher House, as they help those that have paid price for our freedom.

Thanks again!

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Memorial Day Weekend Hours and Murph Info

We will have a shortened schedule this weekend. Please see the changes below:

Memorial Day Holiday Weekend Hours

Saturday May 25
8:30 AM Class Only All Levels CF Camp members join us!

No Class No Yoga

Murph beginning at 9:15 AM

Murph Heat Information:

Please arrive 15 minutes early to get in some mobility and warm up!

Scaled and Modified Murph 9:15 AM
This version will be 1/4 or 1/2 Murph
Quarter Murph
400 M Run
25 Ring Rows or Jumping Pull Ups
50 Push Ups
75 Squats
400 m Run

Half Murph
800 m Run
50 Ring Rows or Jumping Pull Ups
100 Push Ups
150 Squats
800m Run

*** There will be a 30 minute cut off. You wil need to be on your second run by 30 minutes to finish.

Partner and Team Murph begins 9:40 AM
4 Person Teams or Partner
Regular Pull Ups or Jumping Pull Ups no Bands
1 mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 mile Run

***50 minute Cutoff Must be running by 50 minutes to finish

RX Murph or Weight Vest Murph begins 10:25 AM
1 mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 mile Run
***5o minute cut off

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Order Your 2nd Annual Memorial Day Murph Shirt


As you know on Memorial Day we will be doing the 2nd Annual Memorial Day “Murph”. We will be collecting donations to help the Fisher House, a no cost lodging house for families of wounded soldiers and Vets being treated at the VA Medical Center right here in Houston.

You can order your shirt here.

Unfortunately I do not have a jpeg of the design as it is in PDF format. You can view the mock up of the shirt here:

2nd Annual Memorial Day Murph T Shirt Design

These will be printed on Next Level Burnout Shirts in the Earth color.

Women’s Burnout T Shirt

Men’s Burnout Crew

In addition to the items we collect for Fisher House. CrossFit West Houston will donate 10% of the proceeds of the shirt sale to the Fisher House. This is a worthy cause!

Buy a shirt! Do Murph individually or with a team! Help injured soldiers and Vets!

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Yoga Comes Back May 21st!

As most of you already know, Skye Kessler taught her last class with us this past Tuesday and sadly will be moving away at the end of the month. We are extremely sad to see her ago, but we are also excited to announce Libby Gravatt as the new CFWH Yoga Instructor! We’ll have more info on Libby and her yoga style to come. Look for classes to start back up Tuesday May 21st at 6:45 PM. We will keep the same schedule – Tuesdays at 6:45PM and Sundays at 10:45AM. For those of you that need your yoga fix at home, check out Yoga Tune Up for some awesome yoga and mobility tips!

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Hero Month and 2nd Annual Memorial Day Murph


We are in the midst of our Second Annual Hero Month which leads up to our Memorial Day Murph! Just like last year every Wednesday in May we will be doing a Hero WOD. For those of you that like the extended WODs Wednesdays will be your day this month. Bring your game face and mental game, you will need it!

As with last year, we want to celebrate the sacrifices that the men and women in uniform make for our country and freedom. Remember that we do these WODs to remember those brave men and women.

2nd Annual Memorial Day Murph

Last year we performed Murph on Memorial Day and collected items to ship off to the “Hitman” Platoon deployed to Afghanistan. Keeping in that same spirit, we will be collecting items for a local worthy group. This year we will be collecting items for the Fisher House at the Michael E. DeBakey VA Medical Center. The Fisher House provides low cost accommodations for the families of wounded veterans being treated in the hospital. They will be opening a second facility so their needs will double. This will be a geat opportunity for our community to come together to help the wounded veteran’s and their families.

Last year we sent over 30 boxes to the hitman platoon. See the picture below, this is what you collected to send to send to Afghanistan!

This year we do not have any connections to a deployed unit however we will be taking collections to help out Fisher House.  To find out more about Fisher House click here! The items to be donated are listed on the WishList 2013 for Fisher House

So come on out on Monday May 27th @ 9:30 AM. This will be the only class that we have that day but come out get a great work out and help us stock the Fisher House! Register here

Look for a Special Edition T shirt Design. A Portion of the proceeds will go towards Fisher House!

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How to Throw a Punch!


Learn a valuable life skill in one hour of fun at the box on Monday, April 29, at 7:30 pm.  Learn from black belt instructors (including our very own CFWH member, Rahul Bijlani!) with training in anatomy and kinesiology, and years of experience.  No experience necessary to improve your confidence in self defense.  Safe, exciting, and enjoyable. Break a 1″ thick wooden board at the end of the hour!

To reserve a spot, email Signmeup@SouthernCompass.com,  or just show up!

For more information: www.SouthernCompass.com

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And the Paleo Challenge Workouts Are…..


The prelims for the the Paleo Challenge are this weekend. There is still some time to sign up. Now is a great time to re dedicate yourself to eating good food. Summer is just around the corner which means less clothes and bathing suits! Now for some of the details!

Please arrive Saturday between 7:45 and 8:00 AM to get measured prior to the 8:30 class! Here is what we will be measuring:

Bicep R/L



Thighs R/L

You are encouraged to take a before and after picture. Pictures say a lot! You also may want to take beginning weight measurement.
Prelim WOD

Here is the WOD that we will do now and in 40 Days:

In 8 Minutes:

Row 500 m Buy In

then AMRAP

8 Goblet Squats (35/53)

8 Burpees

Double Under Challenge

AMRAP DU in 5 Min


Submit a to your primary coach by Friday at 10 PM beginning 4/26 Weekly Paleo Challenge Nutrition Log ( you can click on the link to download a copy.) Make sure you attach the sheet to your email and in the Subject line : Week 1  food log  (Week 2 food log, etc) .  Each day you will need to write a short reflection of the day. For instance, ” Today was a great day. All meals fell within the to eat guidelines. I worked out a CFWH and did 5 minutes of mobilization at home! Oh and I took fish oil and Magnesium. I feel great.”

Bonus Points

Remember you can score bonus points:

Mobility (5 days out of 7 doing 10 minutes of mobility)

Sleep (Averaging 8 hours of sleep per night for the week.

Taking Fish Oil and Magnesium Daily

Practicing Double Unders each week

Or if it was less then optimal ” Today was an ok day. I ate most of my meals within the guidelines, however we had a work function and I had two glasses of wine. Just needed a drink after the stressful day at the office! I did work out and mobilized, and I took fish oil and Magnesium!”

Good nutritional habits means being accountable to yourself! Be honest with yourself and pick yourself up if you fall of the wagon!

Good luck!

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Are You Pool Ready? Take the Challenge!


Are you ready for the bathing suit season? It is just around the corner. What better way to get ready for beach and pool season than to focus on your nutrition? Join the 40 Day Paleo Challenge! The Challenge will consist of 40 days of strict Paleo with a Benchmark WOD and Separate Double Under Challenge.


April 20th

Preliminary Baseline WOD and Measurements

Baseline Double Unders

June 1st

Final Baseline WOD and Measurements

Double Under Final Baseline


Preliminary WOD and Measurements April 20th

Post WOD and Measurements June 1st

Winners will be determined on the following criteria.

Results-Before and After Measurements

Performance-WOD Improvement

Accountability- Journal submissions (weekly food journal submissions)

Lifestyle-Bonus points for mobility, sleep, fish oil, etc

Cash and Prizes for the Top 3


Register in the events in Zen Planner.


What to Eat?

Sometimes this is not an easy answer. For the most part, if it was not available and was not consumed by the caveman then you should not consume it either. See the guide below.

The NO list

  • No dairy. This includes butter (Ghee is allowed), cheese (hard and soft), yogurt (even Greek) and milk (including cream in your coffee or tea).
  • No grains. This includes bread, rice, pasta, cereal, oatmeal, corn and all of those gluten-free pseudo-grains like quinoa and sprouted grains.
  • Do not eat legumes. This includes beans of all kinds (soy, black, kidney, etc.), peas, lentils, and peanuts. (No peanut butter.)
  • Do not eat or add sweetener of any kind. No sugar, maple syrup, honey, agave nectar, Splenda, Equal, Nutrasweet, xylitol, stevia, etc.
  • Do not eat processed foods. This includes protein shakes, processed bars (like Zone bars), dairy-free creamers, etc. (The BCAA’s will be allowed.  No AMRAP bars though)
  • No alcohol, in any form.
  • No white potatoes. Sweet potatoes and yams are a more nutrient-dense option, so go for those instead. (On that note, if you have serious inflammation issues like arthritis, you may want to consider avoiding all nightshades.)

The YES List

  • Eat Lean Meats; chicken, beef, fish, seafood, buffalo, venison and organ meats.
  • Vegetables; vary the type of veggies.
  • Fruit; preferably low sugar fresh fruits. (Limit quantity to 2 servings, berries are best option).
  • Nuts; walnuts, cashews, almonds, macadamia nuts.
  • Oils; olive and coconut oil.

Foods in Moderation

  • Processed Meat. On occasion, organic chicken sausage (these are nitrate, dairy, gluten and casein-free), and high quality bacon, deli meat, and jerky are ok.
  • Dried Fruit. In general, be careful with the fruit. Use dried fruit and Larabars in serious moderation, and only if it doesn’t send you running for the nearest candy dish.
  • Non-Paleo Vegetables. Green beans, sugar snap peas and snow peas are ok. While they’re technically a legume, they’re far more pod than bean, and we want you to eat your veggies.
  • Coffee and tea. We’re okay with coffee (black, or with a little coconut milk) in moderation, and only if it doesn’t interfere with sleep. Usually, that means none after noon. If you really want to go hardcore and reset your body’s sensitivity to caffeine, skip the coffee/tea.
  • Vinegar. While technically not Paleo, it’s ok to use in small quantities as a salad dressing or in salsa.
  • Sea salt. While some approved foods like olives or bacon will have some salt in them, go easy when adding salt to your food.
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