All That and Dim Sum

What Have you accomplished this year?

2011-07-18T13:55:00.000-05:00

I just read at tweet that said the year is halfway over, you have six months to do what you set out to do this year. So have you done what you set out to do? I had three summer goals and I havent met any of them yet. I want to deadlift 300lbs, I have 5 lbs to go till I hit this goal, do 5 kipping pull ups in a row (these pull ups are becoming my ultimate nemasis!) and to loose 20 lbs. The last one is my own fault. I start doing good on my diet for a week or two and then the weekend comes and it all goes bad! With 6 months to go till the end of the year and a month and a half till the end of summer, I really need to step it up!

Almost to the 300 club!

2011-07-08T08:21:00.000-05:00

I had been afraid to try and max out on deadlifts since I hurt my back several months ago. I didnt want to reinjure it. Last week I decided to give it a try as long as I didnt feel any pain. I went from a previous PR of 270 to 295! I was so excited!!! Next month be ready because I will hit that 300 mark!

We had our first athlete compete in his first ever CrossFit Competition, CrossFit Katy's Bring the Heat 2, and he got 1st place in the scaled division! We are so excited for him! We cant wait for him to compete in the next event! Check out the photo's from the event here!

If any of you are in Houston, check out this charity event that CrossFit Elevate is doing. We are going to have several teams participating! http://fallbrewses.com/

Oh and I am on day 4 of my 30 day challenge to get back to Paleo. So far so good, did the first 3 days with no hiccups!

Kids Camp

2011-06-16T15:30:00.000-05:00

CrossFit Strom started up a kids camp last week with a nearby elementary school. So far things are going great! We have 13 kids that attend summer school that stay for 30 minutes after class to get in some fun functional fitness! I'ts great to see them starting to challenge each other and themselves. Check out our blog to see how the class is going!

Me trying to get my deadlifts back after my back problem! up to 250, get nervous everytime I go above that, afraid I'm going to herniate the disks again!

I'm Back...again!

2011-06-15T13:35:00.000-05:00

Another long hiatus! I know I know I havent written in a long while. I keep busy updating our gyms website
crossfit strom, flickr, facebook, twitter, linkedin, and wodcast pages, so its hard to keep my own blog updated! Okay enough shameless promotion! :-)

It's been getting crazy HOT in Houston and it's barely the beginning of summer! I did a hero wod on monday that took me almost 4 minutes longer than when I did it in February! Hopefully I get used to this heat again soon, I dont want my times to keep going down!

Wodcast case study

2011-06-01T07:44:00.000-05:00

For the past several months we have been a beta tester for Wodcasts Wod tracking software. We love the ease of use of it, and everyone really likes checking in every day to see how they compare to others! With their new features of allowing everyone to input their own photo it really makes it more personalized. They have a cool new feature too that marks when you have gone up on a strength PR. Everyone whose interested in an easier way to keep track of their gyms wods should take a look at the software! Here is our case study! http://blog.wodcast.com/2011/05/31/crossfit-strom/

25 lb back squat PR

2011-05-24T14:35:00.000-05:00

Yesterday we did CrossFit totals, and I was nervous going into it since I havent deadlifted heavy since my back injury. I was able to hit 250 with no problems! I tried for 270 but started to feel a slight pull so I figured I would rather be safe than sorry, and just kept it at 250. I will have 300 before the summer ends! I did get a nice 25# pr on my back squat! Did my first 200# squat!
Crossfit Totals score: 555

I was in Washington D.C. for work and stopped by District Crossfit for a few sessions when I could run out of my conference. They were extremelly nice and supportive, but also kicked my butt! I must say that the athletes up there are in very good shape! Time to get back into it and start hitting it hard! It's almost summer and I dont have my beach abs yet! :-)

Carl Paoli Gymnastics Training

2011-05-02T08:05:00.000-05:00

Hello All! I know its been a long time since I have posted! I hadn't really felt like posting since I have been only able to do between 50-75% of my max weight due to my back injury, but I am feeling a lot better and thought I would start my first post with the training I did over the weekend! I went to CrossFit Austin to attend the gymnastics seminar hosted by Carl Paoli. We learned how to do proper hand stand pushups, pistols and muscle ups! I am a long way away from being able to do a muscle up, but now I know the steps that it takes to make it happen, and the way he put it all together makes it seem very do-able in the future! If anyone has the opportunity to take this class I would suggest it! Hopefully they will post our class picutre soon so I can post it here! http://nakaathletics.com/naka-pros

Here's me on the right doing my pullups, yes still with the band! Hopefully I will do them today unassisted. I'm going to try and utilize the techinques that Carl taught us this weekend to hopefully string my kips together!

Cheaters

2011-04-07T10:20:00.000-05:00

I dont get it. Why do you want to cheat, your only cheating yourself! Do all of your reps, count them properly! Don't half do a move and say you completed it. Why do you want to beat everyone so much, your only hurting yourself. You arent going to get any better. Stop cheating and start bettering yourself!

Tuesday's Wod:
Strength:

Push Press 3-3-3
70% 80% 85%
Wod:
4 RFT
20 Supine Bridges
30 DU
200m sprint
Time: 9:36

Wednesday's Wod:
AMRAP 15 min

15 POWER cleans 65#
15 kb swings
15 box jumps
Rounds: 4

Off Paleo for the Weekend

2011-04-05T14:53:00.000-05:00

I went to visit my sister for her birthday this weekend and I really went off of Paleo hard! We had cupcakes and bacon infused waffles for breakfast, 5 cheese mac and cheese for lunch with corn bread, and some delicious sushi for dinner. So now its time to get back on the Paleo band waggon!

Monday's Wod:
4 RFT
20 games style push ups
40 sit ups
20 wide grip pull ups
40 air squats
Time: 20:36

The cupcakes!!

One week down!

2011-03-29T12:19:00.000-05:00

The 60 day Paleo challenge is going pretty well. I havent really been craving anything. I did have a cheat meal where I allowed myself some dessert, but other than that I havent gone crazy! I was featured in Team Gorilla again yesterday :-)

Here are the wod's i've done the past few days:

Monday's wod:
2 RFT
200 m run
20 squats
200 m run
20 push ups
200 m run
20 sit ups
200 m run
10 burpees
200 m run
10 man makers
Time: 21:46 I was dying during those runs!!

Friday's Wod:
For Time

50 burpees
25 clean n press or jerk
50 kb swings
25 box jumps

Still Doing Good on the Paleo Challenge!

2011-03-25T08:31:00.000-05:00

Today is day 5 of the paleo challenge and still doing good! I havent been craving anything too much, sweets on occasion, but nothing I cant handle! I feel better, hopefully I'll start seeing some weight loss and toning soon! I have to give a shout out to Team Gorrilla, I am featured again on their page, scroll down to the last two pics!

I thought I was going to hate yesterday's wod since it was pretty much total cardi, but I didnt do too horibbly at it!

Thursday's Wod:
Run 1 mile
30 stones to shoulder
Row 1 mile
Time: 19:26

Wednesday's Wod:
“Ledesma”
AMRAP 20 min
5 Parallette handstand push-ups
10 Toes through rings
11 rounds ( i did regular hand stand pushups and knees to elbos off of the rings)

15 Medicine ball cleans

Day 3 of Paleo Challenge

2011-03-23T14:40:00.000-05:00

So it hasnt been as bad as it has been on the past when I try and get off of sugar! My office had several huge platters of doughnuts and cookies and muffins yesterday and I turned my back and walked away. Unless its a dessert that I LOVE i'm not going to sabatoge my 60 day challenge :-)

Tuesday's Wod:
AMRAP 12 min
20 box jumps
15 HSPU
10 sit ups
Total rounds 7

Monday's Wod:

6 RFT
10 man makers 20#
1 DL 85% of 1rm
50 DU’s
I subbed 5 air squats for the DL
I did all DU's so it took me forever! My time was 27 something!

60 Day Paleo Nutrition Challenge Day 1

2011-03-21T09:37:00.001-05:00

I am hoping that the start of this Paleo nutrition challege wont be a huge challenge to me. Normally what gets me is the sugar cravings, but I have been sick the past few days and I cant really taste much and I'm not really hungry, so I'm hoping that I can get through this first week and not have my normal sugar freak out :-) I'm hoping to loose about 15lbs before a trip in May...hopefully I can do it!

I tried to sweat out the cold on Saturday by doing a team wod, didnt work too well, I was super sick on Sunday.

Saturday's Team Wod:
1 mile run
100 kb swings
90 DU’s
80 wall shots
70 push ups
60 box jumps
50 pull ups
40 burpees
30 DB thrusters
20 toes to bar
10 ring dips
1 mile run
Time: 37:00

Friday:
500 m row
75 squats
500 m row
50 dips
500 m row
25 sit ups
500 m row

CrossFit Strom's March Athlete of the Month!

2011-03-17T10:20:00.000-05:00

Check out our March Athlete of the month! http://www.crossfitstrom.com/uncategorized/march-athlete-of-the-month/

I have done two more wods this week and the back is feeling good. It is still sore, but at least I can lift some weight now, and I'm not doubled over in pain half way through the day! I have been trying to do wods that dont have me jostling it around too much and that dont require me to arch it too much. Here are Tuesday's and Wednesday's Wods.

Tuesday:
4 RFT
1 min hang from pull up bar
20 OH plate lunges (25#)
40 Toe raises off of the plate
20 one leg squats

Wednesday:
15-12-9 each arm

KB clean n press (25#)
KB snatch
OH KB lunges

Pull ups not so good for a sore back

2011-03-15T10:06:00.000-05:00

I was doing yesterday's wod and felt ok, I thought that the wall balls were what might hurt and I would have to switch to air squats....nope it was the pull ups, the kipping motion really made me feel it in my back. Lucky there were only 10 per round, so I could attempt to do them with minimal kip. It felt good to be back in the gym, yeah I know I was only gone for 2 weeks, but two weeks is a long time! We are starting our 60 day nutrition challege next week too. I cant wait to see all of my improvements!

Wod:
3 RFT
600 m run
15 wall shots
10 pull ups
Time 15:06

So sore and only 50% weight!

2011-03-14T12:31:00.000-05:00

I did two wods on Sunday, to get back into it, slowly! First one I did was
3 RFT
200 m OH carry 25#
200 m farmers carry 25#
200 m run

I couldnt run with the weights because that caused my back to hurt. The weight wasnt bad, felt pretty light. The next wod I did was a very light bench press wod:
21-15-9
45# bench press
250 m row

I fet good after them, a little stiff but not bad. I made sure to roll out my back with the foam roller. This morning I am super sore though! I used light weight and I am sore!! Guess thats what happens when you are forced to take two weeks off.

Out with an injury

2011-03-11T09:01:00.000-06:00

Sorry for the lack of postings! I hurt my back two sunday's ago, I originally thought that I had a cracked vertebrae, had to get an MRI, where the Dr. told me that along with the fractured bone I had a lumbar herniated disk that was pressing into my nerve root so I had to go so a neurologist. I finally had my appointment yesterday and found out some good news! I do not have any broken vertebrae, but I do have to herniated disks. He thinks with two more rounds of steroids I will be good to go! Lets hope so! I can start back working out next with with decreased weights. I'm so happy!!! I thought I was going to be out for at least 6 weeks if not more!

Back on Track

2011-02-25T08:59:00.000-06:00

I really need to get my eating back on track. There are begining to be more cheat meals than clean meals :-( I think that I might try the whole 30 for the month of March. We are starting a nutrition challege at the gym then, so I might as well jump right into it!

I was really sore after the three Wod's I did on Monday, so what did I do, I decided to do a Hero Wod on Tuesday. Wednesday I was so sore I could barely roll out of bed!

Tuesday's Wod:
Mr. Joshua
5 RFT
400 m run
30 GHD sit-ups (subed for weighted good mornings 30#)
15 deadlifts 185#
Time: 28:20

Wednesday: REST!

Thursday:
4RFT

100m Walking Squats
15 Push Press 65#
15 SDHP 65#
100m Sprint
Time: 33:12

Ranger CrossFit Wod's

2011-02-22T09:10:00.000-06:00

I wanted to see how I would do next to the girls competing in the Ranger CrossFit Girls only competition this past Saturday, so I decided to do all 3 Wod's yesterday at the gym. I didnt do too bad, 45 seconds behind the winner of wod 1, 30 seconds behind the winner or wod 2 and 12 seconds faster than the winner of wod 3. I am super sore today too!

Wod 1:
(15 min Time limit)

1 mile run
50 Air Squats
50 KB American Swings (35#)
Time: 12:31

Wod 2:
(12 min Time Limit)

3 rounds for time of:
21 Wide grip Deadlifts (95#)
14 Shoot Throughs
7 Wall walks
Time: 8:48 (my first time doing shoot throughs and wall walks)

Wod 3:
1. 300 JUMP ROPES

2. 5 BURPEES
3. 50 M TIRE DRAG
4. 5 BURPEES
5. 50 M FARMERS WALK (50#)
6. 5 BURPEES
7. 25 THRUSTERS (20#)
8. 5 BURPEES
9. 25 DB STEP UPS (20#)
10. 5 BURPEES
11. PAINT BALL GUN (10 RDS)
12. 100 M SAN BAG RUN (40#)
Time: 10:12 (I had to simulate shooting a paint ball gun)

CrossFit Strom Membership Appreciation/Grand Opening!

2011-02-21T07:57:00.000-06:00

Saturday we held our customer appreciation/grand opening evening, and it was a huge success! We had about 30 members and friends of members show up to do a WOD and then have some BBQ. Everyone had a great time, and hopefully we have gained some new members! Click on the flickr link in the website to see all of the pics! http://www.crossfitstrom.com/

Sunday's Wod
5 rounds
bear complex 65#
500 m row

Then
Bench press wod
21-15-9
55# bench press
DU's

6 Days in a row, too much for your body?

2011-02-18T09:52:00.000-06:00

I worked out pretty hard for 6 days in a row, two days with weighted vests, one day with the 60# kettlebell, plus lots of extra reps for some training I'm attempting, so when yesterday's workout was 21-15-9, clean and jerk, box jumps, wall shots, I thought no big deal, sounds fun. Well I was wrong! I used 75# for the clean and jerks, which shouldnt have been that hard, but I was struggling! Guess 6 days in a row is a bit too much!

Thursday's Wod:
21-15-9
clean and jerk 75#
box jumps 20"
wall shots 15#
Time: 15:54

Another weighted vest wod

2011-02-17T09:53:00.000-06:00

When I think, oh this wod would be great to do with a weighted vest, I need to take into account the fact that I will have that weight bouncing on my collar bones when I am doing my DU's and that I probablly wont be able to do any DU's and I'll have to switch to SU's because of this extra 20# I am carrying. Well at least I finished :-)

Wednesday's Wod
Wod:

For Time
1 mile row
800m run
50 DU
400m run
50 DU
800m Run
Time with weighted vest: 24:30

60# kettlebell swings

2011-02-16T08:19:00.000-06:00

I decided to try and step my game up yesterday and use the 60# kettlebell instead of the 50 for the days Wod, since it was a short, AMRAP in 8 minutes. Wow I couldnt believe the difference 10# lbs makes! I think on my last set, on half of them I was only able to get the weight to my head, not over it. I definately need to stay on the 50# KB for a while longer until I get my strength up some more! Let me also say that before we even started the Wod we did Snatch work and 5 minutes of max pullups, so I'm sure my arms were dead tired already by the time I got to that 60!

Tuesday's Wod:
5 min max pull ups or push ups

Skill:
The Power Snatch

Wod:
AMRAP 8 Min
10 KB swings 60#
15 SDHP 60#
Rounds: 4

4 min rest

AMRAP 8 min
10 push press 65#
15 burpees
Rounds: 3

Athlete of the Month!

2011-02-15T09:27:00.000-06:00

Sorry I have not been posting much recently. It's hard to keep up with my personal blog with regular work, plus all of the social media for the gym! But I did want to promote our first ever Athlete of the month! http://www.crossfitstrom.com/uncategorized/ramsey-howell-february-athlete-of-the-month/
Take a look to see how great she looks in just under two months!

I wont post everything that I have done the past week, I will start with Monday's Wod:
Skill:

Intro to Curtis P.
Wod:
5 RFT
10 weighted squat jumps
6 lunge complex
400 m sprint
Time: 23:30 (I did the wod with a 35# weighted vest)

Yes this is me gasping for air at the end!

FINALLY got my double unders!

2011-02-08T09:01:00.000-06:00

I finally got my double unders last night! I shortened my speed rope and viola, i was able to get them! I am super excited and can't wait to practice them again tonight!

Monday's Wod:
Max rep DU’s 5 min

AMRAP 15 min
3 deadlifts 80% 1RM (210#)
10 plate weighted squat jumps (35#)
Rounds: 8

Sunday's Wod:
"Cindy"
I beat my last number by 3 rounds, got 15 this time!

Thursday's WOD:
Buy In- Shoulder Stone 20, Shoulder Keg 20, 50 Ab Mat Situps

WOD:
AMRAP 20 min
10 DL body weight or 50% 1 rep max
12 KB Swings
14 Box Jumps
Rounds: 5