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2010 July

Kim’s Birthday WOD

In celebration of one of our first members, we programmed a workout for her birthday. She said she liked leg exercises so leg exercises we gave her.

WOD: 3 rounds of 33 good mornings 10/25 lbs, 33 lateral parallette jumps, 33 overhead lunges 25/10 lbs run 400 meters on 1st and 3rd round and run 400 meters BACKWARDS on 2nd round.

Px’d

  1. Kat 18:55
  2. James 13:17
  3. Lindsey 13:26
  4. Drew 15;21
  5. Steve 20:35
  6. Keith 23:45
  7. Eric (in a 20 lb vest) 19:45
  8. Manuel 20:41 2 rounds
  9. Victor 24:23
  10. Jose 18:34
  11. Shawn 15:33

Modified

  1. John 30:30 14/10 lbs
  2. Velma 19:35 14/4 lbs

Fight Gone Bad

WOD: Fight Gone Bad – 1 minute rounds of 5 different exercises, rest 1 minute. Repeat for a total of 3 times. So work for 5 minutes, rest one minute, work for 5 minutes, rest for one minute, and work for 5 minutes. Done.  Score is total number of reps. Exercises – Wall Balls 20/14 lbs, Sumo Deadlift High Pull 75/55 lbs, Box Jumps 20 inch box, Push Press 75/55 lbs, and Burpees (sub’d for row).

Px’d

  1. Krysta 247
  2. Mike 189
  3. Kat 210

Modified

  1. Cesar 208
  2. Ozzie 177
  3. John 188
  4. Kristen 288
  5. Andrew 218
  6. Adam 171 2 rounds
  7. Diana 244
  8. Sam 267
  9. Steve 366 (Pushups, Sumo Deadlift wall ball, Box jumps, sit-ups and burpees)

Fit Test: 1 squat, 1 situp, 1 pushup the first minute, 2 of each the 2nd minute, 3 of each the 3rd minute… Continue until you cannot cmplete number of reps in the specified minute.

  1. Joe 8 rounds + 21 reps
  2. Tanya 5
  3. Cecelia 10
  4. Casandra 10
  5. Brandy 3

Memorial Park Bootcamp WOD: 150 burpees for time

  1. Jamie 14:19
  2. Dave 19:59
  3. Carey 16:30
  4. Julie 18:00

Good work!

Blessed

We trained 23 athletes today in only our 3rd week.   The support and acceptance of Pearland Crossfit has been truly overwhelming.

To our athletes; you make us what we are and what we will become. We thank you for your support, your hard work, and dedication each and every day. Every time we turn around a member of Pearland Crossfit is bringing someone new in to drink the kool-aid.   We would like to think it is the trainers or maybe even the facility or it could the be the convenience of a Crossfit gym being in Pearland, but either way we cannot ask for a better feel to a gym, a more solid foundation, nor a better group of members who have taken Pearland Crossfit to a level we never thought possible so quickly.  As it has been said a thousand times, without you our members, we are failing miserably at accomplishing our dream of owning the best Crossfit gym around.   Thank you and keep up the hard work.

WOD:  30-20-10-20-30 push-ups, swings (53/35 lbs), kettebell snatches (53/35 lbs) and sit-ups.  Times to follow tomorrow morning. 20 Minute cut off

  1. Joey DNF 44 lb Kettlebell. Into last round of 30 and finished 60 reps out of 120 so written as 30/60
  2. Steve DNF px’d 20/77
  3. Susan DNF 16 lb KB 30/5
  4. Manuel 21:00 30-10-30 16 lb KB
  5. Victor 19:10 30-10-30 16 lb KB
  6. Adam DNF 25 lb KB 30/55
  7. Samantha 19:20 16 lb KB
  8. Diana DNF 30/60 16 lb KB
  9. Jeff DNF 20/90 44 lb KB
  10. Kristen 11:52 16 lb KB 30-10-30
  11. Lindsey DNF px’d 30/33
  12. Kim 19:53 16 lb kb

Fit Test: 1 squat, 1 sit up 1 pushups first minute, rest the time left after completing those 3 reps. Second minute on the minute do 2 of each, 3rd minute on the minute do 3 of each…. and continue until you cannot complete number of reps for that minute.

  1. Stephanie 7 +12 reps
  2. Keesha 8 + 9 reps
  3. Paul 11 +10 reps
  4. Velma 7 + 5 reps
  5. Jaime 8 + 25 reps
  6. Jose 20 (max rounds) Great work
  7. Mike 12 + 25 reps

HPD East Side Station officers came out yesterday.  This is not good for the bad guys.

Nancy

WOD: 5 rounds 15 overhead squats 95/65 lbs and 400 meter run. This girl is nasty!

  1. Kim 16:27 4 rounds with PVC pipe
  2. Suzanne  22:45 PVC
  3. John 29:05 PVC
  4. Julie 15:26 45 lbs 3 rounds
  5. Joey 27:52 px’d (pukie paid an uninvited visit)
  6. Drew21:27 75 lbs
  7. Adam 20:50 65 lbs
  8. James 17:29 px’d (Great work)
  9. Kristen 18:48 PVC
  10. Chad 10:03 65 lbs 3 rounds
  11. Kevin 18:41 85 lbs (keep it up my friend. Huge gains are happening everyday)
  12. Steve 21:55 px’d with front squats. (Overhead squats are difficult when his hamstrings are half as long as the rest of us)
  13. Jason 17:31 px’d. (shoe change every round cost him some time)

Crossfit Total and 1 Mile Time Trial

WOD: Max on Back Squat, Shoulder Press, and Deadlift. Then a 1 mile time trial.

  1. Name              BS          SP      DL      Total      1 mile
  2. John               165         115    225      515        15:29
  3. Kim                 75           45      105      225        8:08
  4. Suzanne        125         45       175      345       9:12
  5. Samantha    115           55      145      315       11:14
  6. Adam            245          135     275     655       6:50
  7. Drew             280         145      315     740       7:03
  8. Joey              405          185      410    1000     9:45
  9. Steve             295          185     425       905      8:44
  10. Kevin           305           135      315     755       7:54
  11. Jeff               325           175      365     865       9:15
  12. Susan          85              55        135    275        9:02

I was able to see Joey’s 405 back squat, which was an incredible lift, but I did not get to see Steve’s 425 deadlift.  Great job you two. Moving an incredible amount of weight.

Free Saturday Morning Workout

Beginner Class: Our first beginner class (On-Ramp) is starting on Aug. 2nd.  Times are flexible and we will have both morning and evening times.  We will met 3 times a week for 3 weeks.  We will teach you all of the movements you will find in a Crossfit workout and each session will end with a modified Crossfit workout.  After our on-ramp class you can join any of our Crossfit classes.  We have 12 athletes signed up so far for our first class.

We have reduced the cost to $150 for our first 2 on-ramp classes because we just want you to give Crossfit a shot.  After you try it, the camaraderie, the sense of self worth, the support, a euphoria that lasts all day long and attaining a fitness level you have never seen before will keep you coming back.  The price will go up the first of September.

Can I do Crossfit: We hear about people being too intimidated to give Crossfit a shot or think they have to be in shape before they start Crossfit. We understand the hesitation because you are inundated with videos of the fittest athletes in the world competing in Crossfit competitions across the world and you see them lifting an enormous amount of weight and performing movements that are incredible.  Let me assure you, they started where you will be starting. NO ONE, and I mean no one, came into a Crossfit workout and killed it.  They were struggling with their pull-ups, pushups, sit-ups and squats just as you will struggle. However, they made a commitment to Crossfit and found themselves completing workouts they never dreamed of doing a few short months before.

So don’t be intimidated and no you do not have to be in shape before you start Crossfit.  We will start you extremely slow and we will NEVER push you to an intensity level that you are not comfortable with.  My 80 Year old father has been Crossfitting with Matt and Pam at Crossfit Champions for almost 3 months now and if he can do it at 80 years old, ANYONE can do it.  Yes, it has changed his life as well and he has lost 16 lbs.

If my message alone does not convince you to give Pearland Crossfit a shot and set those fears aside then let me know and I will give you my fathers phone number and you can ask him how he found Crossfit and how his quality of life has dramatically changed.

Team WOD: 5 teams of 3 people.  Each team starts with a 6 lap run (1 lap is 150 meters) with a 35 lb kettlebell (so each team member runs 2 laps with 35 lb kettlebell), 100 box jumps (20 inch box), 100 knees to elbows, 100 wallballs (10/14 lb. ball throwing to 8 foot target), 10 tire flips, and 50 lateral burpees.

  1. Team Jason 23:23
  2. Bad Asses 20:16
  3. Team Sam 17:42
  4. Team Jamie 23:52
  5. Team Spencer 22:32 (they did 100 burpees instead of 50 ox’d)
  6. Team Pearland Crossfit (Lindsey, Kat, and Shawn) 17:11. Shawn wore a 20 lb vest.  We trained after the 5 groups were finished.

Cool down: 4 rounds of Tabata abs.

Lindsey and I did ladder pull-ups: 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 for a total of 100. So each of us did 1 pull-up, then each did 2 pull-ups and continued up the ladder then back down.

Intro: Workout – Reg did 7 rounds. He is going to be sore tomorrow.  Additionally, Reg is responsible for all of the logos you will see in our photos.  He does incredible work. Send him your business if you need any sign work done.

www. signsationalsigns.com.

Cooling down with Tabata abs.

Second week comes to a close.

Do not forget about our FREE workout tomorrow morning at 8:30 am.

WOD: Helen – 3 rounds of 400 meter run (really 460 meters) 21 swings (53/35 lbs) 12 pullups

  1. Kim        14:50 (26 lb kettlebell) 2 bands on pullups
  2. Kevin     13:21 (53) 2 bands
  3. John      14:40 (16) Jumping pullups and 150 meter run
  4. Susan     13:06 (16) Jumping pullups
  5. Sam N.   13:01 (35) 2 bands
  6. Joey        17:37 (53) 2 bands
  7. Cody        18:38 (44)
  8. Melissa        20:10 (26) 3 bands
  9. Samantha   16:09 (16) 2 bands
  10. James          13:25 px’d
  11. Kat px’d. Pr’d her time by 1:19.  Incredible day for her.

Your coaches cooling down with Tabata abs

I have no idea what they are doing, but they look happy and that is what matters most!

Recovering from Helen!

Kettlebell work today

Warm-up: 10 turkish get-ups and 10 snatches with kettlebell.

WOD: 10-9-8-7-6-5-4-3-2-1 of deadlifts (205/155 lbs) and burpees.

Cool down: 400 meter run for time (actual distance is 460 meters)

  1. Kristen 8:21 (45 lbs) 2:09 400 meter time
  2. Julie 13:48 (45 lbs) 3:25
  3. Jason 6:24 (205) 1:59
  4. James 8:09 (205) 1:42
  5. Joey 12:13 (205)
  6. Shawn 3:34 (205) Modified 10-8-6-4-2
  7. Lindsey 4:38 (155) Modified 10-8-6-4-2
  8. Kim (9:04 (45) 2:17
  9. Eric 5:10 (205)  2:04
  10. Kevin 9:57 (205) 2:00
  11. Steve 11:37 Modified Wall balls sub’d for deadlifts. 2:12

Diana taking part in some Pod work.

Getting ready for the Oct. competition!

In case you are wondering, Katherine does not have a confidence problem

Max Deadlifts, death by 10 meters, and 8 rounds of Cindy. BRUTAL

Today we stepped it up at Pearland Crossfit.  Truly inspirational group of athletes. Great work guys.

WOD: Death by 10 meters – 1 minute run 10 meters then rest the remaining time in that minute, on the 2nd minute run 2 10 meter sprints and rest remaining time in that minute, on minute 3 do 3 10 meter sprints and continue until you cannot complete the number of 10 meter sprints in that minute. Does not sound or feel too bad until about round 10 and then the suck factor shoots through the roof.

Then, rest 5 minutes and do 8 rounds of Cindy (5 pull-us, 10 pushups, 15 squats) every minute on the minute.  If you do not finish reps in minute then do as many rounds as possible in 8 min.

Samantha 11 rounds + 5 reps into 12th round.
Matt 10 + 9
Diana 10 + 8
Kristen 10 + 9
Steve 11 + 10. 7 rounds of Cindy
Jeff 14 + 12
Suzanne 12 + 12. 7 rounds of Cindy
Kevin 12 + 12. 6 Rounds of Cindy
Shawn 16 + 14. 8 Rounds of Cindy
Linz 12+12. 8 Rounds of Cindy
Sam 14 + 10. 7 Rounds of Cindy


We had a lot of people give it everything they had today

WOD: 3 rounds 20 hang cleans (95/65 lbs), 15 pullups, and 10 ring dips and 400 meter run.

Px’d
Lindsey      16:34

Steve         20:53

Eric            12:48

James        16:49

Modified:

Julie          21:10 PVC hand cleans/2 band PU/parallette dips

Kristen       23:22 PVC hand cleans except last round with 45 lb bar/1 band pullups/parallette dips

Melissa       25:05 PVC hang cleans/jumping pullups/parallette dips

Jeff             16:34 65 lb hand cleans/1 band pullups/parallette dips

Sam          13:57 45 lb hang cleans/2 band pullups/sitting ring dip

Diana         23:06 PVC hang cleans/2 band pullups/sitting ring dips (chase times & confidence will follow)

Intro workout: 3 rounds of 20 supermans, 10 lunges and 20 pushpress with PVC and 200 meter run

John           9:10 100 meter run

Suzanne    11:38

Samantha  10:55

Susan        12:19


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