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2011 March

Wednesday’s WOD

Simple rules for Crossfit apply to life away from the box, don’t cheat because you only cheat yourself, do your best at all your events, there are no second chances or do-overs, have a ton of fun, don’t compare yourself to others, be yourself , and don’t obsess over any particular WOD or exercise, it’s just not worth it. “Almost anyone can be successful or win when everything is going right, they are feeling good and have no problems. The real champions are the ones who can come through when they are really hurting, everything is going wrong and the sky is falling all around them. Whether it’s an injury, a tragedy in the family, a business failure, academic problems or any other kind of adversity, true champions seem to overcome and even thrive on the challenge, using the adversity to make them better.”    Wayne Boughman

Are you a Crossfitter away from the gym?  Maybe you should be……

CROSSFIT WOD 2

AMRAP 15min

9 Deadlifts 155/100

12 pushups

15 box jumps 24”

  1. David 4+22 120lb/20in
  2. Fay 7+27 105
  3. Jt ?      135/20in
  4. Lori 8+9 105lb
  5. Keith 10 95lb  5/6/7
  6. Meg 8+7 mpu
  7. Tammeka 8+22 105lb
  8. Lanae 7+15 Rx
  9. Ryan 7+25 Rx
  10. Lisa 6+32 65lb
  11. Karl 5 95lb
  12. Susannne 6+33 rx
  13. Jeff 5+20 rx
  14. Kevin 5+7 123lb
  15. Jody 7+10 103lb
  16. Renee 8+27 Rx :)
  17. Tiff 8+21 Rx
  18. Ross 9 Rx :)
  19. Shawn 7+14 rx
  20. Vic 8 rx
  21. Jose 8+8 Rx
  22. Jon 5+31 20in
  23. Jacob 5+7
  24. Jerry 4+21 mpu 20in
  25. April 6+27 rx
  26. Kesha 6+21 65lb mpu
  27. Ced 6 20in
  28. Jason 7+6 rx
  29. Andy 7+7 rx
  30. Taryn 5+27 95lb mpu
  31. Alanna 5+22 100lb mpu
  32. Alyssa 6+5 93lb
  33. Evan 6+1 135lb

Tuesdays WOD

WOD:
12 min. AMRAP
15 box jumps
10 situps
5 handstand pushups

Joey 6 + 13 rx’d
Drew 8 + 25 rx’d
Angelica 5 + 25 box handstand pushups (bhspu)
Torie 5 + 25 3 mats
Kristen 6 + 3 bhspu
James 5 + 28 rx’d
Kevin N. 9 + 18 rx’d (awesome)
Garrett 5 + 26 2 mats
Jody 7 + 11 3 mats
Jerry 5 bhspu
Jacob 6 Rx’d
Jon 6 + 1 bhspu
Ross 9 + 10 (awesome)
Jamie 8 + 14 2 mats
Jen 7 + 25 3 mats
Alyssa 6 + 15 bhspu
Teneric 7 + 13 modified hspu (mhspu)
Shawn F. 7 + 3 mhspu
Tiffany 7 + 25 1 mat (awesome)
Kevin 7 + 4 bhspu

100 double unders for time as a cool down

Joey 2:11
Drew :54 seconds (incredible. never broke sets)
Angelica 5:45 400 singles
Torie 1:51 (awesome)
Kristen 9:01 singles
James 2:50
Kevin N. 2:38
Garrett 2:27
Jody ?
Jacob 4:41
Jon 5:27 singles
Ross 5:09
Jamie 4:01
Jen 3:40 (awesome)
Alyssa 6:09 singles
Teneric 4:25 singles
Shawn F. 5:53 singles
Tiffany 4:46

Mondays Main Site WOD

We trained more athletes today at PCF than ever before.  Thank you all for the support, hard work and commitment!

WOD:
75 squats
50 pullups
20 ring dips
50 squats
35 pullups
15 ring dips
25 squats
20 pullups
10 ring dips

Rx’d
Joey 14:03
Jose 10:16
Drew 13:14
Jacob 31:18 (Great day today)
Ryan 15:56
Ross 14:25
James 14:32
Garrett 15:45
Kevin 14:20
Teneric 16:35
Shawn F. 23:37
Shawn M. 6:15 1/2 of the WOD

Modified
Janell 19:10
Alana 20:54
JT 19:23
Taylor 18:54
Fay 19:17
Torie 18:22
David 21:54
Lori 20:50
Meg 20:05
Keith 8:25 1/2
Renee 17:39
Lisa 8:46 1/2
Nicole 18:31
Jerry 20:25
Andy 22:43
Taryn 15:36
Kristen 15:28
Jon 22:03
Angelica 16:07
Jody 17:43 (no band. Awesome!!!)
Tammeka 18:06
Tiffany 18:26
Jamie 18:26
April 18:27
Evan 21:22
Alyssa 23:04
Sidia 16:58
Keisha 18:25
Ced 20:51

Great work today. Great day at PCF! Keep up the hard work.

Open & Free Saturday “Are you bringing your friends?”

A BIG Thank you to Susie and David for coaching Saturdays class WE had NO doubt we left you in GREAT hands!!!! Shawn won his adventure race burning just under 6,000 calories! Linz is well rested after a well needed girls weekend in SA before Lilly arrives, &  well Blake didnt win his game, but you cant win them all!!!

http://www.facebook.com/video/video.php?v=1848289654635#!/profile.php?id=100001363832420

HEAVY Fast & its Friday!!!

 Couple of announcements as of Thursday there was only 7 team spots left for Bayou City CrossFit Crawfish Megafest Wod. If you are interested we encourage you to get a team together go to there website & sign up. Its alot of fun and there is beer & crawfish what else could you ask for after a WOD?  hHre is the website www.bayoucitycrossfit.com Fay has already paid for a team so she needs 1 more girl and 2 boys she registered for Scaled division.

Also how are you doing with paleo? Are you planning out your meals on Sunday preparing, researching? There are so many websites with meals & we are here to help you if you have any questions please feel free to ask. I love paleoplan.com its $9.99 a month they send you shopping list, recipes, every week. NOW how could you go wrong with that? I need to post Lindsey’s before and after pics when we did our first paleo challenge WOWSERS!! i would post mine, BUT she won it so you will see mine after this challenge i think thats fair enough!?
To ALL the On Rampers that tackled there first WOD way to go!!!!!

Friday W OD

9 Power Cleans

6 Push Press

3 Lateral Burpees

50 Meter Sprint

4 Rounds

Rx weight was 95/65

Lori 18:46 Way to go 95 for 2 rounds 105  for other 2

Heather 13:04 65/75

Alanna 16:11 53

Meg 11:56 73

Tammeka 10:15 75

Sue 8:50 65

Karl 7:16 65

Tori 9:41 75

Lanae 9:39 RX

Lisa 8:00 35

Ross 9:34 Rx

Taylor 9:47 53

Andy 7:22 95

jason 8:08 105

Kevin 8:35 65

jeff 8:59 Rx

Renne 9:30 53

Alyssa 11:58 53

Taryn 12:04 53

Cedric 8:17 95

 

 

 

 

 

 

 

Maltz Challenge Friday Morning

Great Turnout for Maltz Challenge Friday morning.
The WOD was a BEAST to say the least!!!
400 Meter Run
50 Pull uPs
100 Meter Firemans Carry
50 Dips
100 Sit ups

Wed.’s WOD

WOD:
4 rounds
400 meter run
9 squat snatches 95/65 lbs
9 handstand pushups

Lori 14:39 33 lbs/2 mats
Fay 20:28 33/2 mats
JT 20:16 33/mats
David 27:30 45/mats
Alana 22:40 15/box
Sue 16:26 33/box
Karl 17:19 45/box/200 meter run
Jamie 20:02 45/2 mats
Meg 16:49 33/box
Vic 23:15 95/2 mats
Jose 18:22 65/2 mats
Jody 15:44 33/box
Angelica 21:50 35/box
Garrett 23:06 95/2 mats
Ross 18:41 75 lbs
Jerry 26:11 45/box
Ryan 22:38 75/2 mats
Shawn F. 27:21 95/box
Jacob 22:26 65/box
Nicole 21:29 53/box
Jen H. 14:01 53/box
Jill 16:15 squat/wall ball
Jon 19:54 Power snatch/box
Sidia 20:28 65/box
Jen P. 16:37 35/box
Jen Henric 23:45 33 power snatch/Box

Congrats to our on-rampers. They have made some incredible progress as indicated below. Next class begins April 11, 2011.

WOD
200 meter run
15-12-9
squats
pushups
situps
body rows
200 meter run

Lisa 10:48 day 1 time/8:07 day 16 time (only 8 workouts)
Kevin 8:30/7:08
Taryn 7:23/6:20
Ced 10:02 /6:18
April 9:21/6:50
Keisha 9:10/5:48
Jenell 8:40/6:48
Andy 6:26/5:24

GREAT WORK. Keep up the hard work and the sky is the limit. So proud of you guys and girls!

Maltz Challenge

We are hosting the Maltz Challenge on Friday March 25 at 9 am at Pearland Crossfit. Everyone is welcome to train and honor Sgt. Maltz!

On March 23, 2003, Master Sergeant Michael Maltz, a U.S. Airforce PJ (Pararescue) was killed in action in a helicopter crash along with 5 of his brother PJ’s while attempting a rescue mission of injured/sick children in the mountains of Afghanistan. He and his fellow servicemen represent all that is good and honorable about the U.S. intentions in Afghanistan.

According to those close to him, MSGT Maltz possessed an enormous amount of strength and stamina. Photos provided by his brother show MSGT Maltz as a big, strapping guy with a determined look in his eyes. He can be seen making jumps out of a C-130, seated and armed in a helicopter, and in the desert with about 150 pounds of gear strapped to himself. He was without a doubt a man’s man. So bearing this in mind, we knew that this WOD would have to be particularly challenging. Here is what we came up with-an eight-event WOD that is sure to tax even the most finely tuned PT animal:

You are challenged to complete the entire workout in the shortest amount of time possible for you:

* 400 meter run
* 50 pull ups (alternate form for women)
* 100 meter fireman’s carry or 200 meter farmer’s walk with 50 pound dumbbells (25 for women)
* 50 dips
* 100 push ups (50 for women)
* 50 knees to elbows
* 100 situps
* 400 meter run

WOD:
200 Russian Kettlebell Swings 53 lbs/35 lbs
Each time you drop the weight you must immediately sprint 100 meters

Rx’d
Garrett 9:18
Drew 8:22
Jen 7:55
Jody 10:29
Lanae 6:47
Tori 10:35
Jacob 15:13
Ryan 9:18
Kevin 10:56
Fay 17:55
Ross 16:10
Jen 20:34
Shawn F. 13:51
Sidia 10:35

Modified
Alyssa 9:29 18 lb
Jerry 9:48 44 lb

Paleo challenge Fran times today
Angelica 12:36 55 lbs/JPU
Teneric 7:33 rx’d
Radhika 11:37 55 lbs/2 bands

Fran-Tastic Monday

We have started our workouts for the Pealo Challenge. Make sure you get your measurements and pics done this week.

FRAN
21-15-9
Thrusters 95/65 lbs
Pullups

Rx’d
Fay 10:24
Velma 13:26
Shawn F. 9:55
Tiffany 7:15
Jose 7:08
Jewett 7:10
Victor 8:34
Ross 6:34
Joey 4:17
Drew 4:39
Garrett 4:43
Ryan 6:38

Modified
Lori 9:00 1 band
Taylor 11:3445 lbs/Jumping Pullups (JPU)
Alana 12:19 45 lbs/JPU
Heather 8:44 45 lbs/JPU
Meg 11:29 53 lbs/2 bands
Kristen 8:53 45 lbs/JPU
Sue 7:03 53 lbs/JPU
Jerry 12:02 65 lbs/JPU
Jen 7:47 65 lbs/1 band
Jamie 9:09 65 lbs/1 band
Alyssa 9:27 45 lbs/1 band
David F. 13:03 65 lbs/1 band
David 11:02 75 lbs
Karl 7:55 65 lbs JPU
Jill 6:35 35 lbs/JPU
Jody 8:36/1 band
Kelly 9:48 55 lbs
Nicole 11:36 65 lbs/1 band
Tammeka 8:28 65 lbs/1 band

Thursdays WOD

Crossfit Games qualifier WOD:

AMRAP 10 minutes

30 Double Unders
15 Power Snatches 75/55 lbs

Kevin 3 rx’d
Karl 2 + 30 65 lbs/singles
Jason 4 + 32 singles
Jose 4 + 10 Rx’d
David 3 + 10 53 lbs/singles
Sue 5 45 lbs/singles
Taylor 2 + 39 45/singles
April 4 45 lbs/singles
Jen 3 + 40 rx’d
Velma 3 + 42 53 lbs/singles
Fay 5 53 lb/singles
Sidia 4 + 42 55/singles


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