1/23/13 Corp Wellness
Lunge Pyramid
3-8-10-12-10-8-6
Partner
AMRAP in 7 min
Burpees
Switch as often as necessary
Continue Reading »Racked and Loaded II- The Civil War Returns 2/23/13
CrossFit West Houston athletes! It’s time for another Civil War! It’s the battle at Long Point! It’s Racked n Loaded II! It was so awesome to see everyone get so fired up and beastly at last year’s competition we’ve decided to pull out the barbells and kettlebells for another battle! For those of you who weren’t with us yet this time last year, Racked n’ Loaded is an in-house competition for CFWH athletes only. Its lots of good clean fun and it will give you a chance gain experience in competing and see how far you can take it! Racked n’ Loaded is a competition involving three different workouts that is scored on a point value determined by speed and skill. There will be Standard and Scaled divisions for both Men and Women. And since it’s just our own CFWH peeps, anyone can join in the fun and compete. But sign up soon because there will be a 16 competitor limit for each category. Along with the beat up, muscle-aching awesomeness of crushing a WOD better than you ever thought possible, there are also prizes for the top three competitors from each of the divisions! Your CrossFit West Houston coaches are proud of all of your progress and are looking forward to seeing you battle it out and push it to the next level at Racked n Loaded; the Civil War II!! Are you ready to go to battle?!?!?!?!
The battle begins Feb 23, 2013 at 8:00 AM. Plan to arrive by 7:15 AM.
Each division will be limited to 16 participants. Click on the appropriate link below to register:
Sponsored By:
Introducing the CFWH Competitor Class
CrossFit West Houston is excited to announce the addition of our competition class starting this week! Here’s a quick rundown of what to expect from the class. If you have any questions at all, please don’t hesitate to contact me at ryan@crossfitwesthouston.com.
WHO: Any CFWH athlete who is serious about competing in the sport of CrossFit. The class is open to all athletes who competed in a local CrossFit competition in 2012 as well as those that plan on competing in the 2013 CrossFit Games Open AND a local CrossFit competition before June of 2013. If you’re not sure if this class is for you, e-mail ryan@crossfitwesthouston.com.
WHAT: This is a CF class dedicated to developing the strength and skills needed to compete in the sport of CrossFit. The class programming will be geared towards preparing CFWH athletes for the CrossFit Open. This time of year you can expect a heavy dose of olympic lifting and gymnastics skill work topped off with some nasty metcons that mimic the AMRAPs from Hell that are sure to be released come March 6th. Once we’re done with the Open, we’ll move to a raw strength building phase and begin to add in more conditioning as the 2014 Open approaches. This class is NOT meant to be the entirety of your training. To be competitive in the sport of CrossFit, you must train 3 to 5 days a week. The programming for these classes will be designed so as to not completely interfere with your regular CF classes, however there is sure to be some unavoidable overlap.
WHEN: Wednesday nights at 6:30PM and Saturday mornings at 9:30AM. Some Saturday classes may last up to an hour and a half. Athletes are encouraged to show up at least 15 minutes early (especially when its cold) to start a general warm-up on their own as there will be a lot to cover in class. Our first class is this Wednesday, January 2nd!
WHERE: We’ll be at CFWH for the most part, but you can definitely expect some outdoor classes at a track or a park when the weather gets nice!
Once again, the class starts this Wednesday, January 2nd at 6:30PM. If you have any questions at all, just shoot me an e-mail at ryan@crossfitwesthouston.com. Can’t wait to get this going!
Continue Reading »New Member of CFWH Team
CrossFit West Houston is pleased to announce that we have added a new member to our team. After an incredible search process and meeting some great people, we narrowed our choice to Greg Bryan. Greg started last week and has jumped right in to help us tackle some back end operational things. As we go through the training process Greg will become the lead contact for membership, payment, intro appointments, etc.
From Greg himself:
“I was introduced to CrossFit is the spring of 2012 after losing interest in fitness from the negative affluences of the infamous “globo-gym,” I immediately knew this is where I belonged. The competition and determination of the people at the boxes was addicting; I had arrived. I live in west Houston with my girlfriend and two dogs: Priya and Pipper. When not at work or slanging weight I participate in a car club, play/watch sports, and remain active in my community. I am overly joyed to be working at CrossFit West Houston and to help others reach their fitness goals.”
So if you see him, please welcome him to the gym. We are excited to have him aboard.
Continue Reading »Christmas Holiday Schedule
The holiday season is upon us. So please note our upcoming schedule. Beginning the week of 12/17 to 12/22 please see the following changes:
No 8:30 Class on Tues/Thurs
No Oly Classes through the end of the year
Beginning the week of 12/23 through 1/1/2013. In order for the CFWH staff and members to spend more time with their families this holiday season we will be running a skeleton schedule of classes during this week.
Sunday 12/23 No classes
Monday 12/24 No classes
Tuesday 12/25 No Classes
Wednesday 12/26 5 PM and 6PM Classes
Thursday 12/27 6AM, Noon, 5PM, 6PM
Friday 12/28 6AM, Noon, 5PM
Saturday 12/29 8:30 AM Kids Class and Adult Class
Sunday 12/30 No Class
Monday 12/31 6AM, 9:30 AM, Noon
Tuesday 1/1/2013 Noon
Wednesday 1/2/2013 Back to Normal
12/8/12
Filthy Fifty
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
New Fall Apparel
Announcing the new line for this year. Below you will see all the new things for the fall. The list includes SOCKS, thermals, and T-shirts. Coming soon…a hoodie!
Click on image to see enlarge. Pre Order here
Click on image to enlarge. Pre Order here
Click on image to enlarge. Pre Order here
Click on image to enlarge. Pre Order here
Click on image to enlarge Pre Order here
Whole Life Challenge Winners!
After 56 days of clean eating, final measurements and final workout results we have a winner! Many people signed up for the challenge some persevered while others dropped off. In the end, even if you didn’t log the points everyday or fell off the bandwagon once in a while, or maybe didn’t even do better on the final workout, there was still lots of winning, whether it be new great recipes, new tastes, better sleep, stronger, less inches around the mid section… whatever. You still won!
In the past we have had Male winners and Female winners, based on the final results we decided to give cash and prizes to the top 18 spots. Here are the top three spots!
1 Carrie Ibrahim
2. Rebecca Swartz
3. Jessica Gonzelaz
Continue Reading »CrossFit Movement and Mobility Trainer Course March 3 2013
Kelly Starrett, owner of CrossFit San Francisco and supple leopard master of MobilityWOD.com, will be coming to CrossFit West Houston Sunday March 3, 2013 for the CrossFit Movement and Mobility Trainer Course. So get your LAX balls and Voodoo Floss ready!
This one-day seminar is a performance oriented workshop for athletes and coaches wishing to develop effective mobility and flexibility strategies, improve ideal athlete positioning and movement set-up, and implement whole-body maintenance practices. Attendees will understand how to: Improve force production, increase work outputs, avoid common and preventable movement dysfunction and injury, and understand how to address simple performance related myo-fascial and joint mobility issues.
Improve understanding of key anatomical elements as they relate to functional movement, and as performance limiters.
What does this seminar really mean to me?
- Improve Your Fran Time
- Squat More
- Improve Your Overhead Capacity
- Remain Injury Proof,
- Increase Your Area Under the Work Capacity Curve
- How to Understand and End Your Athletic Pain
Seminar Goals:
- Increase awareness of “best-fit” biomechanical set-up and movement strategies for optimal work and force outputs.
- Understand movement compromise strategies for specific movement outcomes.
- Develop an understanding of common movement dysfunctions and a systematic model for addressing common problems associated with strength and conditioning training.
- Develop effective abdominal/spine stabilization strategies
- Understand and apply neuro-muscular stretching methods
- Understand methods to improve overhead positioning and efficacy
- Develop methods to address common myo-fascial pain/dysfunction
- Understand how to treat soft tissue injuries
- Develop better movement preparation strategies
Thanksgiving Holiday Schedule
The holiday season is quickly approaching. Hopefully you are hunting and gathering your menu items for the upcoming feast. With the holiday there will be some schedule changes for that week.
Monday 11/19/12 No Changes
Tuesday 11/20/12 Regular CrossFit Schedule No Strength Class this week. New Wendler cycle begins November 26!
Wednesday 11/21/12 Morning classes ONLY. Noon Class will be last class of the day!
Thursday 11/22/12 Thanksgiving Day No Classes. WOD AMRAP Turkey Eating for Time!
Friday 11/23/12 9:30 AM Class Only
Saturday 11/24/12 No Classes
Sunday 11/25/12 No Classes
Check out the CFWH Schedule here
If you get CrossFit withdrawls, you can:
or
150 Burpees for Time
or
10 Rounds
10 Push Ups
10 Air Squats
or
5 Rounds
10 Push Ups
10 Sit Ups
10 Air Squats
or
Tabata Push Ups
rest 1 min
Tabata Sit Ups
rest 1 min
Tabata Air Squats
***Record Lowest round of each movement
or
3 Rounds
Run 400 m
21 Air Squats
12 Push Ups
or
15 min Practice Double Unders
Happy Thanksgiving!
Continue Reading »Announcements
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Yonderway Delivery Yonderway will be delivering to CrossFit West Houston on Thursday June 13th, 2013. Please bring a cooler in to CrossFit West Houston before Thursday morning. Order Here
