Crossfit Texas Blog

What…..Milk is bad for you. Uhmmmmm…….

Brannon — Wed, 09 Feb 2011 13:38:10 +0000

WOD

Max Press then add 30% for Push Press

Team Wod (2 people)

800m Run (400 m ea.)
50 squat cleans
800 m Run (400 m ea.)
50 Push Jerks (135/95)
800 m Run (400m ea.)

New Website and online store.

Brannon — Wed, 09 Feb 2011 13:37:39 +0000

There are many new exciting things going on for CrossFit Texas. We are revamping our website, thanks to Wendy M. for the contact. Todd, thanks for everything you have done. The website will be a work in progress for the next couple of days. New Calendar, price list, coaches, online store, and sign in.

The new women shirts are ready to order. I will post a picture of the shirts on the white board in the gym until we can get the picture on the online store. A full description on the shirt will be posted on the store and website tomorrow.

800m Run
_____________________

21-15-9
Double Unders
Kettlebell Swings (50/35)
Burpees
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800m Run

Mobility WOD

Brannon — Thu, 27 Jan 2011 04:40:50 +0000

Image via Wikipedia

MobilityWod

Every human being should be able to perform basic maintenance on themselves. You know what to eat, how to train, and what to do if you have a cut; you should also know how to fix your tight hips, painful knees, and stiff shoulders, and how to make yourself faster and more powerful. It’s too much to mobilize everything, all the time, everyday. Start somewhere. The Mobility Wod should take you four to 10 minutes to complete. Do it everyday. Remember the areas that feel like a Shaman’s Blow. Click Here to read more……

kstar

Blog by Kelly Starrett, DPT www.sanfranciscocrossfit.com

WOD 27 Jan 11

Back Squat Max

3-3-3

Wod: 21-15-9
KB swings (50/35)
Shoot throughs
DL (135/95)

Can You Be Addicted to Foods?

Brannon — Wed, 26 Jan 2011 04:39:13 +0000

Many people tend to think that all obese people have to do to solve their problems is eat less and move more. Alcoholics, on the other hand, need treatment.

But are the two disorders really all that different? Is it possible…..Read more.

WOD 26 Jan 11

4 rounds of

30 DU
40 Situps
1 rope climb

WOD 25 Jan 10

Brannon — Tue, 25 Jan 2011 04:24:02 +0000

15-12-9-6-3

Box Jumps (24″)
SDLHP (95/65)
200 m Run

Yeah for Fran!!! Bring it…..

Brannon — Mon, 24 Jan 2011 04:30:46 +0000

The Story of Fran

By Greg Glassman

“If a hurricane that wreaks havoc on a whole town can be Fran, so can a workout.”

In this video shot at several CrossFit 101 seminars, Coach Greg Glassman talks about the birth of one of CrossFit’s best-known and most challenging workouts: Fran.

As a young athlete, Coach believed training with weights would help him become a better gymnast. When three sets of eight lateral raises with a Ted Williams weightlifting set didn’t replicate the feeling produced by a two-minute routine on the rings or parallel bars, Coach had to get creative. After coming up with and self-testing a workout involving three rounds of 21, 15 and 9 thrusters and pull-ups, Coach promptly threw up—but he knew he had found something that would make him better at his sport.

From there, Coach invited a friend to try the workout (with similar results), and a few decades later the WOD is still challenging CrossFitters around the world. Read more.

Rest Day. Be Inspired

Brannon — Sat, 22 Jan 2011 02:00:13 +0000

Bootcamp at 8:30 am at the gym.

Advance Team starts at 10:00 am

Breaking down the Clean

Advance Team WOD

“Elizabeth“

21-15-9 reps of:
Clean 135 pounds
Ring dips

How is your Character?

Brannon — Fri, 21 Jan 2011 02:00:32 +0000

Filtering For Character

“We’re forging elite fitness but we’re filtering for character.” – Coach Greg Glassman

I can’t say it more clearly than Coach. If you’re CrossFitting and you’re cheating your reps or your time, you’re not CrossFitting — you’re just exercising.

If you’re CrossFitting and you don’t have respect for your fellow athletes just because they may not be as strong as you or they might look a little different or they’re not firebreathers: you’re not really CrossFitting, you’re just working out.

If you enter and leave your CrossFit affiliate and you don’t say hi or good-bye to anyone, guess what? You might as well go to the globo-gym and zone out. You’re missing half the point here.

CrossFit is about the workout, the community, and not being an a**hole to everyone in this life. Sure, we boast about elite fitness, who wouldn’t? We work hard. Damn hard. But somewhere in that boasting, your heart better be open wide — damn wide — for your fellow athletes or you’re just not getting our message.

We’re forging elite fitness, but we’re filtering for character. It’s not enough to be a character in CrossFit, you need to have character. Integrity, honor, respect: these things matter here. If you don’t have them for yourself and for others, then don’t cross my threshold: I don’t want you. Find your own community that does not require these things. But if you have a good heart and an open mind? Come on in. Join my world. We’re like you in many ways. Say hi, shake hands, and grab the barbell. You’re one of us. Welcome. You’ve finally found where you belong.

This article came from CrossFit Lisbeth. Check it out.

WOD 21 Jan 11

Team of 2
100 box jumps
400 m Run
40 sledge hammers (left and right equal 1)
100 situps
400 m Run
40 Burpees

Brannon — Thu, 20 Jan 2011 04:16:53 +0000

2 Rounds of
100 m fireman carry
100 m sprint
100 m sandbag run
100 m sprint

YOU CAN ACTUALLY GAIN FAT ON A FAT-FREE DIET…

Brannon — Wed, 19 Jan 2011 03:46:26 +0000

YOU CAN ACTUALLY GAIN FAT ON A FAT-FREE DIET…

HOW IS THIS POSSIBLE?…

Through a process called LIPOGENESIS (LIPO = FAT, GENESIS = BIRTH OF)…

Your body can actually CREATE NEW FAT out of carbohydrates…

Let’s take a classic fat free breakfast… a bagel with orange juice…

That’s at least 100 grams of carbs (well over the per meal limit of 30 grams!)…

When excessive carbs trigger INSULIN, your fat cells take up the carbs that are in the bloodstream…

Your fat cells very conveniently and efficiently convert those carbohydrates into fat within the fat cell… that is the process of LIPO-GENESIS…

Some folks are still suffering from the FAT FREE push that bombarded is through the 80′s and 90′s… juice, cereal, skittles, muffins, bagels, pretzels, crackers, pasta… it was all “fair game” due to a generation of health professionals who ignored (or were ignorant of) the science of hormones and figured that eating fat meant gaining fat, and that eating carbs meant not gaining fat…

Again, we’re advocates of a “Zone type / South Beach type” of MODERATE carb lifestyle in which results can be enhanced by clean nutrition, consistent and intense workouts, and targeted nutritional supplementation…

You can get in all in the 24-Day Challenge Program. Just for 24 days, commit to a few changes and you will notice the difference in inches!!

by Matt Warren

AdvoCare Diamond, Grand Junction, Colorado

PS… the “24 Day Challenge” is ON SALE!!!

WOD 19 Jan 11

Heavy: Front Squat

21-15-9

Ground to Overhead (115/75)

Burpee Pull ups