And the Next Challenge Is………
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
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
8/5/12
Strength: 3 Rounds
10 Tough Ring Rows
5 High Box Jumps
Couch Stretch x 30 sec R/L
Conditioning: With a partner, complete the following for time:
80 Push-Ups (one hand on slam ball, switch hands each rep and switch partners as needed)
60 Cal Row (switch every 15 calories)
80 Weighted Sit-Ups (with slam ball, switch every 20 reps)
60 Cal Row (switch every 15 calories)
Continue Reading »8/3/12
Strength: 3 Rounds
Goblet Squat x 10
Single Leg Deadlift x 8 R/L
Up Dog Stretch x 30 sec
Conditioning:
4 x 400m Sprint
Rest 2 minutes between efforts
Continue Reading »7/29/12
Strength:
Ring Dips
5 x 3 (Add weight if possible)
Conditioning:
100m Farmer’s Carry
Rest the same amount of time it took you to complete the carry
200m Farmer’s Carry
Rest the same amount of time it took you to complete the carry
300m Farmer’s Carry
Rest the same amount of time it took you to complete the carry. Then:
3 Rounds:
1 min Burpee AMRAP
1 min Rest
7/15/12
Strength
Deadlift
5-4-3-2-2-2
Mobility
Hamstring Stretch :30 R/L after each Deadlift Set
Conditioning
21-15-9
Box Jump Overs
Push Jerks
Pull Ups
Continue Reading »7/1/12
Continue Reading »6/21/12
OHS – Find 1RM
LAX Ball Shoulders
Conditioning: 10 min AMRAP
10 DB Snatches (5R/5L)
10 Lunges w/ DB
20 DU’s
Continue Reading »SeeFit coming July 6th
On July 6th, CrossFit West Houston will be hosting some CrossFitters from the University of Miami. They are on a cross country trek from Florida to Carson City CA and the CrossFit Games. Along the way they are stopping at CrossFit boxes to raise awareness and funds to help fund research and treatment for Corneal Blindness.
On that day we will do the See Fit WOD as a box in order to support this worthy foundation. Please come out to participate and/or donate by following the link below.
See the video below:
What is SeeFit?
What is SeeFit?
SeeFit is a fundraising series of events started in 2010 by Helen & Adam Mopsick, parents of four-year-old Colton, who was born visually impaired. After learning that their son’s already poor vision would further deteriorate from corneal blindness, they decided to combine their passion for fitness with raising money for research to help not only Colton, but the millions of others potentially facing corneal blindness. Since its inception, SeeFit has raised over $100,000 and funded ongoing research projects at the University of Iowa and the University of Georgia. This year marks a critical time as researchers believe they have found a way to prevent Colton and others with his condition from losing vision due to corneal blindness. But, SeeFit needs your help to fund this project.
100% of the proceeds from SeeFit benefit the Vision For Tomorrow Foundation (www.visionfortomorrow.org) , a 501(c)(3) non-profit organization that directly funds research for visually impaired children.
Why the Fitness Community?
Helen and Adam have long maintained a passion for fitness and friendly competition (Helen is better at handstands and claims to be better at fishing). The fitness community as a whole is an incredibly supportive and passionate group. Look no further than a local 5k to see congregations of supporters happily cheering on friends and strangers. Additionally, nowhere else is measureable progress more apparent on a daily basis than within a motivated athlete, achieving new goals which were previously thought impossible. Completing a marathon or triathlon, a new personal record (in ANYTHING), an unassisted pull-up, a jog around the block without stopping, losing 10 pounds… It is this community that understands better than any other what we can achieve with sustained vision, effort, focus and determination. This mentality of ‘raising the bar’ is what we strive to carry into the medical and research community. This is how we will find a cure.
Donate here:
A Tool to Make Meal Planning a Cinch
![Screen-Shot-2012-01-31-at-11.09.28[1]](http://crossfitwesthouston.com/wp-content/uploads/2012/06/Screen-Shot-2012-01-31-at-11.09.281.png)
More and more Paleo recipes and blogs are popping up. And with Pinterest gaining popularity, you can find yummy Paleo and Whole 30 recipes to try. But, if you were like me, organizing all this was a nightmare. To make the transition from my computer to the stove, I often would print them off and stick them in my cookbooks. But, then to find them…I had to go through every stinking one to find what I was looking for. Meal planning and shopping lists made me want to tear my hair out.
Last month, I got a NOOK Tablet. One of the APPS I found was Pepperplate. Where had this been all my life? This is an app in which I could import all my recipes, make a weekly meal plan, AND it would even make a shopping list for me. GENIUS. Now, I can take all those recipes from blogs or Pinterest and put them into Pepperplate. From there, I can make menus and shopping lists that make planning a whole lot easier. Don’t have a NOOK or “smart anything?” You can do this on your computer – go to www.pepperplate.com.
Now, it isn’t perfect…and you do have to spend some time entering it all in…but once you do, well, let’s just say I still have hair!
Announcements
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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 …
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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 …
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Yonderway Delivery Yonderway will be delivering to CFWH on (Delivery has been moved back a week )Thursday May 16th, 2013. Please bring a cooler in to the box before Thursday morning. Order …
