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

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Whole Life Challenge Winners!

Winner Envelope

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

WLC Final Prize Packages!

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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!

Register Here

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
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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:

Run Turkey Trot


150 Burpees for Time


10 Rounds

10 Push Ups

10 Air Squats


5 Rounds

10 Push Ups

10 Sit Ups

10 Air Squats


Tabata Push Ups

rest 1 min

Tabata Sit Ups

rest 1 min

Tabata Air Squats

***Record Lowest round of each movement


3 Rounds

Run 400 m

21 Air Squats

12 Push Ups


15 min Practice Double Unders

Happy Thanksgiving!

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Thursday November 1st – Practical Paleo Book Signing & Schedule Change


Hey Evening CrossFitters – on Thursday November 1st, CFWH will be hosting a book signing and Q&A session with Diane Sanfilippo, author of Practical Paleo. The event is free and will last from 6 to 8PM. You can RSVP here. The following classes will be canceled for the evening:

5:30 PM and 6:30 PM CrossFit

6:00 PM Strength

7:00 PM Olympic Lifting

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Laser Quest!


Celebrate the end of the Whole Life Challenge or just come on out and have some fun for no reason at all! RSVP on Facebook here or send an e-mail to cfwesthouston@yahoo.com!

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Zombie WOD and Paleo Potluck!


Join us this Friday, October 26th at 6PM for a Halloween Zombie WOD and Paleo Potluck at the box!

The 4:30 and 5:30 classes are canceled for the evening and we will be having one Zombie WOD at 6PM immediately followed by a Paleo Potluck dinner. Costume is mandatory or you owe us 50 “Hallow-Rocks!”

RSVP on Facebook here or send an e-mail to info@crossfitwesthouston.com. Please be sure to list what Paleo/Whole Life approved side dish you will be bringing. CFWH will bring the meat! See yall there!

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10/20/12 CF Kids

Warm up

3 x 1 Length

Bear Crawls

Crab Walks

Monkey Walks


Forward Rolls

Backwards Rolls

3 x 10 BW Rows



Jumping Jacks

Air Squats

Sit ups

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How many of us have started a new diet or exercise regiment, only to give it up after a few weeks. Why is that? Well, life happens. When life happens, and our motivation wanes, we tend to go back to what is easy and convenient. Candy bars, fast food, and processed food are all expedient and easily available. It becomes about ease.

Part of the Whole Life Challenge is to begin to implement skills that will stick with you for a lifetime. Eating healthy (and even exercising) starts with some planning. If you haven’t planned for the day that you work late, and you have to get the kids to soccer practice before your 7:00 PM PTA meeting, well, the “Golden Arches” becomes your saving grace. Once you let one bad choice in, others are knocking at the door.

Well, then, how do you avoid that? Plan. An hour or two of planning and prep for the week ahead, can keep you making good choices throughout the week. Here’s a plan you can stick to:

• Take one hour at the beginning of the week with your recipes, a notepad, and meal planning sheet (see attached). Plan all your meals, including snacks and write down your shopping list for the store.

• Shop your list, and the list only. Did you know that 9 out of 10 shoppers buy on impulse? Retailers know that. And typically, it is stuff you don’t really need or that isn’t the best choice. Buy nothing processed, as close to nature as you can get. Shop the perimeter of the grocery store – this is where the fresh fruits and vegetables, and best proteins are available. Read your labels. If the food you are about to buy looks the same way in nature, it is good to eat.

• Do a cooking WOD. Planning a prep time into your week will be a lifesaver when time is running out. Take and hour or two in your week to prep the food for your recipes. What do you do? Pre-cook any meat you can, chop any veggies and fruit that you can, make or freeze an entree or two, or pack lunches for the week. Get as much as you can done. Beware, some recipes are not that great made ahead.

• Are you on the go each day? Pack what you need (and then a few extra) to get you through the day eating healthy. Get a nice cooler bag and plan for the unexpected. If you have healthy choices available to you, you will resist the vending machines or fast food temptations that are ever present all around us. Also, don’t forget to stash good food at your desk. Nuts, water bottles, etc. When hunger strikes, you don’t have to choose nutritionally void food.

• At each meal make sure you are eating protein and fat before any carbohydrates. Good sources of protein are found in meats and nuts. Good sources of fats are found in olive oil, avocados, and coconut oil.

• A good nutritional plan, also should include a plan to get 7-8 hours of sleep each night and keeping stress at low levels. If we slow down a bit, and get the rest we need, we will make better choices AND feel better.

Feel you don’t have time? Take a few moments to inventory your time. How much time do you spend watching TV? Playing on the computer? Talking on the phone? Texting? Doing hobbies? This is where remembering WHY you started the Whole Life Challenge comes into play. Will any of the above activities help you achieve your weight loss or health goals? Determine where you might be able to free up some time – your health is worth it, isn’t it?

Click here for some helpful planning tools that have worked for me:

PepperPlate.com – a website or app to help you plan, easy access to menus, or creat a shopping list

Don’t know where to start with good recipes:

The Clothes Make the Girl
Paleo Parents
Paleo Comfort Foods
Nom Nom Paleo
Balanced Bites

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Want More Mobility? …..Try Yoga


Maybe you are just looking for new ways to get points for the Whole Life Challenge? Maybe you really want to get more mobile to not hurt as much or not get hurt. Either way why not try yoga.

Have you ever seen an inflexible yoga instructor? No! No matter what your reason is to get more mobile Yoga is a great way to get it. I have taken yoga the last two Sundays with Skye and it has been a challenge. And I have loved it!

Here are some points about mobility from our Yoga instructor here at CrossFit West Houston, Skye Kessler:

With mobilizing you will begin to work into areas of your body that have become tight and tense over time. That tightness will increase as a result of your high intensity workouts. You must release the muscle after you have worked it in order to begin recovering fully and see the best results. It will help resolve pain and prevent injury. Mobility will also help you achieve your body’s full rage of motion in a given area. Having that full range of motion will help you in all movements in CrossFit as well as everyday life. By mobilizing you will increase your overall fitness, performance and flexibility.
Get Better at CrossFit by:

Open hamstrings - you are able to get deeper into a squat, set up ideal form for all movements coming from the ground – deadlift, power clean, snatch, etc., KB swings
Open hips – squats, lunges, opening up at the top of box jumps, broad jumps, KB swings
Open shoulders/upper back – front rack position, push press, jerk, KB swings, OH squats, pull ups, kipping, muscle ups etc.
See this link about CrossFit and Yoga, for more good info!
Skye teaches yoga at CrossFit West Houston Wednesday evenings at 6:45 PM and Sunday mornings at 10:45 AM. She is also available for private yoga instruction as well!
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