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:
These will be printed on Next Level Burnout Shirts in the Earth color.
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!Continue Reading »
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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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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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.comContinue Reading »
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:
You are encouraged to take a before and after picture. Pictures say a lot! You also may want to take beginning weight measurement.
Here is the WOD that we will do now and in 40 Days:
In 8 Minutes:
Row 500 m Buy In
8 Goblet Squats (35/53)
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.”
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!Continue Reading »
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.
Preliminary Baseline WOD and Measurements
Baseline Double Unders
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
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.
Are you ready for swimsuit season? Is winter still lingering around the waist line? Are you ready to get lean and mean for the summer?
Did you do Annie yesterday with Single Unders? Still working on them and afraid to do Double Unders in a WOD.
This spring challenge will solve all those issues!
Look for more information on the website soon about how you can become a double under king or queen while rocking a new bathing suit this summer!Continue Reading »
In observance of the Easter Holiday the schedule will be as follows:
Friday, March 29 – 5 AM 6 AM and 9:30 AM Classes Only
Saturday March 30 – 8:30 AM class will combine Kids Class and 9:30 AM Camp Class for a fun Special Easter Egg WOD
Sunday March 31- No Classes
Partner WOD: Spend 6 minutes at each of the following stations. Rest 3 minutes before moving to the next one.
P1: 200m Run
P2: AMRAP Sledge Swings on Tire
P1: 2 Cleans + 1 Jerk (155/105 lbs)
P2: Single Arm Front Rack KB Hold
P1: 3 Burpees + 5 American KB Swings
P2: Front Plank HoldContinue Reading »
Due to the CrossFit Mobility Cert being held at CFWH, our Sunday 9:30AM class will be at the Spring Valley City Hall Park located at 1025 Campbell Road, just North of I-10.
Yoga will be canceled for the day.Continue Reading »