CrossFit Houston tag:typepad.com,2003:weblog-578441 2009-11-14T10:05:38-08:00 "Become Addicted To Constant & Never Ending Self Improvement" TypePad Sat, 11/14/09 tag:typepad.com,2003:post-6a00d8341bf7b153ef0120a69eefb2970b 2009-11-14T10:05:38-08:00 2009-11-14T10:05:53-08:00 WOD 400m Wgt Run (2x45Bmpr's/2x25#Bmpr's) 20 Thrusters (135#/95#) 20 Ball Slams 20 Pullups 20 Lateral Burpees 400m Wgt Run (2x45Bmpr's/2x25#Bmpr's) **Parter Workout: Both members take off on the weighted run (two bumpers each). Only when both members are in from the run, are they allowed to set up one bar... Carlos

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WOD
400m Wgt Run (2x45Bmpr's/2x25#Bmpr's)
20 Thrusters (135#/95#)
20 Ball Slams
20 Pullups
20 Lateral Burpees
400m Wgt Run (2x45Bmpr's/2x25#Bmpr's)
**Parter Workout:  Both members take off on the weighted run (two bumpers each).  Only when both members are in from the run, are they allowed to set up one bar and start working on thrusters.  While one person is completing his/her reps at that station the other must be completing 20 reps at a different station.  They can transition to another set of stations only when BOTH are completed at their current stations.  The clock will stop once both members are in from their 2nd run**
**Solo w/bumpers:  Weighted run both at the beg and end.  Complete 20 reps of everything.
**Solo w/dumbells:  Weighted run both at the beg and end.  Complete 40 reps of everything.

Results:
Partner:
Tony 135#/Luke 135# (ran w/2x45# plates each) 30:01
Alex 135#/Atish 115# (ran w/2x45# plates-ran w/2x35# plates) 30:43
David 115#/Adrian 95# (ran w/2x35# plates-ran w/2x25# plates) 23:06
Leigh 95#/Monica M. 65# (ran w/2x25# plates & 3"band-ran w/2x25# plates & 1/2"band) 23:20
Isela 85#/Rachel 85# (ran w/2x35# plates each) 29:02
Audrey 65#/Diana 65# (ran w/2x25# plates each) 26:25
Solo:  (20 Reps of everything)
Tammy 65# (ran w/2x25# plates) 22:28
Sandra 45# (ran w/2x15# plates & Jumping pullups) 17:05
Zulema 35# (Stepups & Ring Rows) 15:46
Solo:  (40 Reps of everything)
Alex set of 20#DB's 31:25
Pete set of 20#DB's/Ring Rows 19:06
Patty set of 15#DB's/Ring Rows 20:20
Chandler set of 15#DB's/Ring Rows 24:53
Cindy set of 15#DB's/Ring Rows 21:21
Obie set of 12#DB's/Ring Rows 27:00
Meli set of 12#DB's/Ring Rows 31:00
JieJie set of 12#DB's/Ring Rows 27:34
Melissa single 15#DB/Ring Rows 18:21

 http://crossfithouston.typepad.com/crossfit_houston/2009/11/sat-111409.html Fri, 11/13/09 tag:typepad.com,2003:post-6a00d8341bf7b153ef01287598764e970c 2009-11-13T10:58:06-08:00 2009-11-13T10:58:06-08:00 WOD I. AMRAP 10 min Shoulder to OH-anyhow (135/95) II. 1 mile run **Once the AMRAP is complete the clock keeps rolling and you must begin the mile run. There will be a rep score as well as an over all time** Results: RxM: Lawrence 72/20:07, Carlos 66/16:39, Alex 63/17:56,... Carlos

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WOD
I.  AMRAP 10 min
Shoulder to OH-anyhow (135/95)
II.  1 mile run
**Once the AMRAP is complete the clock keeps rolling and you must begin the mile run.  There will be a rep score as well as an over all time**

Results:
RxM:  Lawrence 72/20:07, Carlos 66/16:39, Alex 63/17:56, Tony 63/17:26, Josh 55/18:13, Mike O 51/17:57, Luke 27/16:45
115#:  Andrew W. 67/17:17, Elan 60/17:06, Mo 53/17:14
100#:  Boyd 62/17:29
85#:  Russel 76/22:16
RxF:  Adrian 65/18:27, Isela 50/19:25, Rachel 38/18:04, Lisa 32/17:43
70#:  Tammy 40/18:43
65#:  Amy 90/22:22
45#:  Maria 68/24:37, Erin 55/19:08, Adrienne 45/19:45

 http://crossfithouston.typepad.com/crossfit_houston/2009/11/fri-111309.html Announcements!!!!! tag:typepad.com,2003:post-50445274 2009-11-12T08:30:00-08:00 2009-11-02T09:36:51-08:00 ----------------- For prerequisite on CrossFit Classes visit < "On Ramp To CrossFit-Home Page" on the left sidebar For details on CFH's Indoor BootCamp visit < "CFH's Indoor BootCamp-Home Page" on the left sidebar For details on CFH's Centennial Park (NEW!!) or Memorial Park BootCamp visit < "Centennial Park or Memorial... Carlos

-----------------
For prerequisite on CrossFit Classes visit
< "On Ramp To CrossFit-Home Page" on the left sidebar

For details on CFH's Indoor BootCamp visit
< "CFH's Indoor BootCamp-Home Page" on the left sidebar

For details on CFH's Centennial Park (NEW!!) or Memorial Park BootCamp visit
< "Centennial Park or Memorial Park BootCamp-Home Pages" on the left sidebar

For details on CFH's KB Class at Lukes Locker visit
< "CFH's KB Class @ Lukes Locker-Home Page" on the left sidebar 

Fighting Arts Academy, LLC
have joined CrossFit Houston.  For schedule and contact info visit
< "Fighting Arts Academy" link on the left sidebar 
Feel free to email us at josh@fightingartshouston.com or robert@fightingartshouston.com with any questions.
------**------
 http://crossfithouston.typepad.com/crossfit_houston/2009/11/announcements.html Thur, 11/12/09 tag:typepad.com,2003:post-6a00d8341bf7b153ef0120a6879f22970b 2009-11-12T07:45:00-08:00 2009-11-12T17:57:06-08:00 " PICK YOUR POISON THURSDAY" Carlos

"Funny-animals13PICK YOUR POISON THURSDAY" 
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 http://crossfithouston.typepad.com/crossfit_houston/2009/11/thur-111209.html Wed, 11/11/09 tag:typepad.com,2003:post-6a00d8341bf7b153ef0128757de50e970c 2009-11-11T12:29:00-08:00 2009-11-11T21:35:09-08:00 WOD Max Load: Deadlift 3-3-3-1-1-1 Then.. 50 Pullups 50 Wallballs (20#/14#) For Time - You may partition! Results: Carlos

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WOD
Max Load:  Deadlift
3-3-3-1-1-1

Then..
50 Pullups
50 Wallballs (20#/14#)
For Time - You may partition!

Results:
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 http://crossfithouston.typepad.com/crossfit_houston/2009/11/wed-112209.html Tue, 11/10/09 tag:typepad.com,2003:post-6a00d8341bf7b153ef0120a676e4d8970b 2009-11-10T18:45:00-08:00 2009-11-10T20:18:12-08:00 WOD Max Load: Shoulder Press 5-5-5-5-5 Then... x 3 Rounds 400m Run 12 PushPress (1/2 BW) 21 BoxJumps (24"/20") Results: Tony 95-105-115-120-125; 10:03 @ 80# (Rx) Elan 95-100-110-115-120x1; 11:10 @ 85# (Rx) Mo 85-90-95-100-110x3; 9:23 @ 65# (Rx) Alex 135-140-145-150-155x3; 11:36 @ 105# (Rx) Adam 135-155-165-175-185x2; 10:28 @ 115# (Rx)... Carlos

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Max Load:  Shoulder Press
5-5-5-5-5
Then...
x 3 Rounds
400m Run
12 PushPress (1/2 BW)
21 BoxJumps (24"/20")

Results:
Tony 95-105-115-120-125; 10:03 @ 80# (Rx)
Elan 95-100-110-115-120x1; 11:10 @ 85# (Rx)
Mo 85-90-95-100-110x3; 9:23 @ 65# (Rx)
Alex 135-140-145-150-155x3; 11:36 @ 105# (Rx)
Adam 135-155-165-175-185x2; 10:28 @ 115# (Rx)
Seth 115-135-155x2-135-140; 10:37 @ 85# (Rx)
Atish 95-115-125-135-145x1; 11:54 @ 80# (Rx)
David 80-95-110x2-105x4-105; 11:20 @ 85# (Rx)
Audrey 65-65-65-70x3-70x2; 12:56 @ 70# (Rx)
Diana 55-65-70-80x4-85x1; 12:27 @ 60# (Rx)
Adrian 85-90x4-90x4-95x3-100x1; 12:57 @ 75# (Rx)
Jie Jie 55x3-45-45-55x1-55x1; 17:08 @ 45# (Scaled)
Amy 55-60-70-75x4-80x2; 15:54 @ 65# (Scaled)
Meli 20-20-20-20-25; 17:10 @ 25# (Scaled)
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................................Here are some shots of the today's session at the Fighting Arts Academy
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http://crossfithouston.typepad.com/crossfit_houston/2009/11/tue-111009.html Mon, 11/08/09 tag:typepad.com,2003:post-6a00d8341bf7b153ef0120a66cd45c970b 2009-11-09T19:04:00-08:00 2009-11-09T21:22:34-08:00 It was a pleasure having you at our box, Jeff!!! WOD Max Load: Pullups 1-1-1-1-1 Modified: Static Hold x 5 Rounds Then.... AMRAP in 12min 5 DL (225#/155#) 10 M:Clapping Pushups/F:Regular Pushups 15 Squats Results: Carlos

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It was a pleasure having you at our box, Jeff!!!

WOD
Max Load: Pullups
1-1-1-1-1
Modified: Static Hold
x 5 Rounds
Then....
AMRAP in 12min
5 DL (225#/155#)
10 M:Clapping Pushups/F:Regular Pushups
15 Squats

Results:
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 http://crossfithouston.typepad.com/crossfit_houston/2009/11/mon-110809.html