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2011 February

MONDAY one day closer to Bathing suit Season

What an Awesome MONDAY Weather was perfect, good LEG Wod and ALL for NEEYS Birthday! He was MIA, but WE all celebrated with 28 reps!!!

Happy Birthday Neey

WOD
28 OH Walking LUnges 45/25
28 Good Mornings 45/25
28 Jumping Squats
200 Meter Run
4 Rounds

Fay 18:22 Rx
Taylor 19:52 3 rounds
Lori 19:42 Rx
Heather 22:38 (10#)
Meg 22:01 (10#)
Tammeka 17:24 Rx
Lanae 13:45 Rx
Torie 16:49 Rx
Velma 19:33 Rx
Radhika 24:17 Rx
Nicole 19:14
Jody 19:22
Angelica 24:13 (10#)
David W. 22:55 (25)
David 21:49 (35#)
Joey 15:00 RX
Steve 17:54 (Row)
JEFF BAKER MOD 18:10 WELCOME BACK!!!!!!
Teneric 19:19 RX
Jerry MOd 29:35
Jacob 25:55 RX
Ross 19:39 RX
John Mod 15:00
Zach 28:15
Kevin 16:30 Rx
Felix 27:04
Ryan 18:23 RX
Shawn 23:16 RX
Alyssa 17:36 (10#) 3 rounds
Jennifer 19:56 (10#)
Jenn 17:50 RX
Tiff 19:56 RX
Jamie 18:34 RX
Alana 21:04 Mod

Welcome Fit test
JT 7+23
Ced 8
Jenelle 8+26
Kirsten 8

ARE YOU JOURNALING & STRETCHING before you LEAVE????? We dont see it often?!?!?!

SUNDAY FUNDAY

Thanks to everyone that came yesterday for WOD and stayed for the VERY informative foam rolling class with Dr. Matt Arnold.  it HURT SO GOOD, but we learned alot and we expect to see you all using the stretches on the foam roller.  We will be buying foam rollers and we will let you know when they get in so you can purchase one.

Saturday WOD

SATURDAYS WOD WILL BE CANCELLED!
WE ARE GOING TO ENJOY THE WEATHER AND CHEER ON EVERYONE THAT IS RUNNING IN THE RODEO RUN!!
BUT WE ARE ON FOR SUNDAY….WE WILL HAVE A WORKOUT AT 1 AND FOAM ROLLING CLASS AT 2. BRING A SNACK!

STRONG IS THE NEW SKINNY

Watch more video of CrossFit Women on sicfit.com

GALS this is FOR YOU!!!!! Too MANY to name Velma who has been coming every morning @ 5:15 since we opened & probably hasnt missed a Sat. Jody your a FORCE to be recokend with. Renne your a Fighter and an inspiration, Jenn your coming back full FORCE just like “the good ole days at the Park” Taylor WOW girl your rockin it no matter what, The SISTERS Lanae & Tori ALSO 1 word Beastly, Jamie shes going to be Fast as Lightning, Fay WonderWoman soo Glad you Joined us Tammeka shes quiet but MAD SKILLS & determination, Sidia WOW youve come along way since the beginning, Tiffany i think your the sweetest & Strongest Girl in the box sometimes I think you could easily take on ALL the boys. Lori is Also going to go far in CrossFit I HAVE NEVER SEEN SOMEONE WITH SUCH DETERMINATION!!!! Kristen she can miss a week and its like she never missed a Beat, Radhika YOur Strong and you KNOW it!!!!

OK sooo if i left someone out its NOT because you dont stand out in our minds. But most of you are probably ready to take on a competition if your ready OR if thats what your interested in and LUCKY you there Is one Coming UP so if your ready let us know and we will Strart preparing you!!!!
CrossFit Houston’s
2011 Girls ONLY Spring Challenge
Save the Date: Sat. May 7th
Stay tuned for details on registration
www.crossfithouston.com

Announcements

Couple of things in case your not friends with us on FB.  We are always posting pics and some videos on there of course we cant do all on blog.  So if your ever wondering why you never see pics thats where most of them are posted.  Also WE ARE GIVING $50 to every person that refers a friend and they SIGN UP.  If they cant come to Saturday tell them to drop in any class time!

This Sunday the 27th from 2:00pm – 3:00pm, we will have a FREE foam rolling class by Dr. Matt Arnold of Airrosti Rehab Centers. He will teach us how to prevent and/or fix soft tissue injuries that our muscles sustain from our intense workouts. You will also increase flexibility and recovery time using these methods. Bring a friend! Rollers will be provided. Please RSVP here.
‎(PS – Dr. Matt does Crossfit, as well, So he feels/knows our pain!!!!!!)
We already have 15 people signed up through FB if your one of those dont worry about replying here.  Gotcha down. 

Terrific Tuesday

If you did Mondays Wod and showed up Tuesday one word “BEASTLY”
Strenght Progression Push Press/Jerk
3-3-3
Wod
400 Meter Run
10 Pull Ups
20 Wall Balls
5 Rounds

Teneric Rx 19:30
Jerry JPU 32:10
Jacob 29:15
Ross Rx 21:02
Steve MOD 24:37
Jose Rx 18:00
Vic Rx 21:21
Shawn RX 26:52
Kyle JPU 25:28
Fay Rx 19:44
Renne 25:48 WENT FROM @ BANDS TO 1 YEE HAWWW
Tori 23:52 1 band
Tiff (Mod) 27:11
Radhika 26:35 2 band

Black History MONTH WOD Courtesy of our Friends At CrossFit Harlem “The Universal Negro Improvement Association”

i will post scores tomorrow we forgot to get a pic!!! Good JOB it was a KILLER WOD!!! Thanks To Syn @ CrossFit Harlem we love us some “Afro Brutality”
100 Double Unders
90 Burpees
80 Push Ups
70 Box Jumps
60 Deadlifts 135/95
50 Air Squats
40 Pull Ups
30 Thrusters 65/45
20 Clapping push ups/HSPU
10 Cyles of Bear Complex 65/45

David W MOD 36:57
David MOD 32:54
Joey Rx 1/2 18:00
James Rx 1/2 18:00
Garrett Rx 46:57
Drew MOD 24:40
Steve MOD 39:10
Velma MOD 52:40
Nicole MOD 48:11
Felix MOD 1:09:14
Ross MOD 48:13
Jacob MOD 1:05:51
Jerry MOD 19:30
Kevin RX 35:58
Taylor MOD 24:00
Fay MOD 28:58
Jamie MOD 32:01
Lori 53:32
Shawn MOD 57:35
Tammeka MOD 41:22
Jenn MOD 43:05
Tiff MOD 44:35
Jennifer MOD 55:53
This was a long hard workout it wasnt about your time wasnt about “RXD” it was just about completing it! WAY TO ROCK IT PCF members ROCK!!!!
ALSO a big thanks to Fay for great pics which ive try to download numerous times, BUT……as soon as Shawn gets back we will post!!!

WEEKEND WARRIORS “CLEAN UP” CREW

Thank you to those that came today to ”OPEN” Gym.  Also A HUGE THANKS to who were able to stay Kevin, Garrett, & Kristen for sticking around and helping us straighten & Clean the gym.  Lets try really hard to keep it this way.  

If YOU SWEAT WIPE IT
Example floors, bars, KB, mats, wall balls,

NOW LETS TALK CHALK
How many people have ripped hands recently? How many of you used chalk last week for the workout? How many of you used way too much chalk for the workout? It’s ok, chalk happens.
For many of you this may be your first experience with using chalk during workouts so we’ll chat for a minute.
The purpose of using chalk during workouts like ours is for the times when your hands have become too sweaty to create an adequate grip on the pull up bar or barbell. Chalk helps create that grip. That being said, you only need a tiny little bit of chalk, applied once at the beginning of your workout. That’s it. No more than a tiny little bit, applied to your hands before you clap them together gently inside of the bucket. If there’s chalk outside of the bucket, then there also must have been a momentary bend in the laws of physics – as it is physically impossible to have chalk all over the place if the above directions have been followed.
Why not coat your hands in chalk you ask? One, its unnecessary and will actually lead to your hands ripping. “When you start to abuse it (chalk) and your hands look like Mickey Mouse’s gloves, not only does it create a mess for us, but it creates problems for you. It won’t help your grip…however it will make your hands easier to rip (think doing pull-ups with sand in your hand) It also creates a mental dependency, which causes you to do ridiculous things like chalk up every single time you fall from the pull-up bar.”
There you have it folks, chalk in a nutshell. Use it wisely, use it sparingly and use it correctly.

Saturday Feb. 19th

We had a great turnout this Saturday despite the Nasty Humidity. Thanks to everyone who brought someone new. Everyone did great and we had some great times on the board!! Yea BURPEES!!

As for the Hero WOD… Yall Rocked it!! All 11 of you!! We couldn’t have asked for a better turnout.

“Wittman”

Seven rounds for time of:
1.5 pood Kettlebell swing, 15 reps
95 pound Power clean, 15 reps
15 Box jumps, 24″ box

HeroJeremiahWittman_th

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

  1. Neey 27:47
  2. Lanae 19:07
  3. Lori 23:31
  4. Garrett 20:01
  5. Kevin 23:59
  6. Tiff 25:14
  7. Shawn 34:26
  8. Sidia 26:32
  9. Jaime 26:52
  10. Susie 22:34
  11. Fay – last weeks Hero–cut pic sorry :(

SATURDAY EXPECTING Beautiful WEATHER so we EXPECT u & Friends!!!

tomorrow if you bring friends & they sign up for our next ON RAMP you get an easy $40 in your POCKET!!! So tell your friends what your doing & LOVING!!!!

8:30 Open Wod
9:30 HERO WOD


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