What an Amazing Article!!!

Take the time to read this article its amazing!!!
http://houston.culturemap.com/newsdetail/05-31-11-how-crossfit-changed-my-life-this-humbling-hunk-making-system-is-no-cult-no-p90x/

WOD:

800 meter run
10 pullups
20 situps

600 Meter run
10 pullups
20 situps
400 meter run
10 pullups
20 situps
200 meter run
10 pullups
20 situps

David 24:37 Rx’d
Fay 16:20 Rx’d
Lori 14:11 Rx’d
Suzanne 23:07 Ring Rows (RR)
Stephanie 22:00 RR
Minna 23:51 RR
Christy 28:20 2 bands
Melissa 6:22 Baseline JPU
Katrina 6:28 Baseline JPU/Kpu
Ty 19:46 200 meters each round 2 bands
Emma 21:19 1 band
Sam 17:08 2 bands
Bridgett 17:42 1 band
Lisa 24:02 JPU
Chad 13:49 rx’d
Garrett 14:01 RR 20 lb vest
Teneric 15:00 rx’d
Jo 22:21 1 band
David 15:59 Rx’d
Lauren 18:45 3 bands/Modified situp
April 24:08 2 bands
Renee 20:42 1 band
Neey 16:21 Rx’d
Jamie 17:51 1 band
Shawn F. 17:59 Rx’d
Shawn M. 12:48 Rx’d
Tiffany 17:34 rx’d
Keesha 21:10 1 band
Sidia 20:01 1 band
Kevin 20:21 rx’d
Frachelle 25:589 JPU
Chris 18:30 1 band
Jill 21:34 2 bands time in 4:50 time out 6:05
Taryn 15:54 1 band
Jody 19:41 1 band
Jacob 19:41 Rx’d
Kevin N. 13:21 Rx’d
Gabe 11:15 Rx’d
Jeremy 11:14 Rx’d
Stephanie 17:33 200 meter run each round JPU
Alexis 13:05 Rx’d
Ryan 13:56 Rx’d
Radhika 19:40 2 band
Alyssa 20:46 1 band
Jerry 27:02 JPU
Taylor 24:45 JPU
Jeff 24:02 2 band
Paul 13:? Rx’d
James 17:27 JPU/ 200 meter run each round
Steve 17:38 Rx’d
Josh 21:30 JPU
Adam 13:? Rx’d
Tammeka 18:20 Rx’d
Marla fit test 9 rounds
Carrie fit test 8 + 23
Taylor fit test 9 rounds
Jordan fit test 9 rounds
Nicole 18:20
Kimberly 12:24 200 meter run/JPU
Ralph 14:10 200 meter run/JPU
Mona 15:19 200 meter run/JPU
GREAT WORK TODAY!

Terrific TUESDAY!!!!

What a good WOD back to get those legs back moving after a little holiday!!!! Hope everyone had a safe & great Memorial Day!!!

WOD
21-18-15-12-9-6-3
Jumping Squats 65/54 lbs
Lunges 65/45 lbs

Rx’d
Kevin N. 9:09
Neey 13:07
Ross 12:16
Jeremy 8:44 95 lbs
April 17:31
Lauren 16:34
David 12:11
Chad 13:44
Tenneric 13:21 85 lbs
Lori 8:28
Jacob 12:14
Radhika 15:10
Tammeka 11:33
Steve 12:12
Shawn F. 13:48
Jen 7:58
Jeff 19:55
Sidia 10:35
Fay 10:58
Garrett 14:50 20 lb vest

Modified
Jo 14:37 15 lbs
Q 10:02 21-18-15 PVC (first workout. Welcome)
Lisa 13:47 33 lbs
Shawn M. 12:22 45 lbs
Adam 8:47 45 lbs
Kevin 12:50 45 lbs
Taylor 13:05 33 lbs
David 16:59 45 lbs
Amanda 11:52 15 lbs
Jerry 16:41 33 lbs
Nicole 10:28 15 lbs
Franchella 12:28 15 lbs

SATURDAY Memorial Day WOD Wear Red White & Blue

As everyone enjoys this weekend….dont forget to remember those who made the ultimate sacrafice for your FREEDOM! Be sure to thank a soldier, sailor, marine etc…Buy them a cup of coffee or listen to their story! Thank you to All who have served or are serving in the armed forces!!! HAPPY MEMORIAL DAY!

With that being Said we are doing Murph tomorrow morning!!!!

Fridays Fun Day…..GO HEAVY OR GO HOME!

Good JOB today….especially in the HEAT! Remember i probably sound like a broken record. STAY HYDRATED!!! with H20! Were only at the end of MAY, but sweating is good for you it releases all those bad toxins!!!!!! SWEAT IT OUT!!!!!!!

WOD:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Deadlifts 225/185
Lateral Burpees

Rx’d
Chad 11:05
Ross 15:00
Shawn F. 14:38 275 lbs

Modified
Stephanie 6:23 65 lbs 10, 8, 6, 4, 2
Suzanne 7:37 65 lbs 10, 8, 6, 4, 2
Mona 7:15 65 lbs 10, 8, 6, 4, 2
Minna 8:34 65 lbs 10, 8,6, 4, 2
Fay 15:08 175 lbs
Tammeka 10:23 115 lbs
Ty 6:57 95 lbs 10, 8, 6, 4, 2
Sam 8:54 Jumping Squats with 33 lb bar sub’d for Deadlift
Laae 9:39 135 lbs
Myron 8:44 185 lbs
Jose 9:44 185 lbs
Ireland 5:51 35 lbs
April 11:20 135 lbs
Pat 12:05 Jumping Squats sun’d for deadlifts
Tracey C. 13:51 65 lbs
Jill 12:20 143 lbs
Lauren 12:39 115 lbs
Alyssa 14:19 95 lbs
Jon 15:55 205 lbs
Taryn 9:19 105 lbs
Kevin W. 9:40 135 lbs
Kelly I. 10:21 95 lbs
Tanneric 275 lbs 10:46
Jen 155 lbs 10:10
Kim 93 lbs 9:56
Sidia 155 lbs 11:49
Meg 135 lbs 9:50
Ricardo 95 lbs 1/2 13:00
Chris 95 lbs 7:30
Nicole 65 lbs 11:16
Ralph 95 7:52

Thursdays WOD

WOD:
21-15-9
OH squats 95/65
Ring Dips

Rx’d
Ross 10:20
Kevin 8:59
Andy 10:13
Ryan 8:38

Modified
Lisa 7:13 33 lbs/Box Dips (BD)
Renee 10:12 53 lbs/1 band on ring dips (1B)
Taylor 6:34 15 lbs/BD
Jill 3:38 PVC/BD
Amanda PVC/BD
Fay 11:35 45 lbs/Ring Dips
Jon 14:50 95 lbs/1 Band
Sidia 9:14 65 lbs/1B
Stephanie 4:42 PVC/BD
Jerry 9:25 40 lbs/BD
Tiffany 6:24 65 lbs/1B
Alexis 4:42 PVC/BD
Tammeka 6:33 55 lbs/BD
Shawn F. 11:55 95 lbs/BD
Jen 6:13 65 lbs/2B
Chris 5:38 35 lbs/1B
Gary 53 lbs/BD

Great work today. All of you are getting a lot better on these really difficult lifts. Keep working and keep stretching. Find your weaknesses and work on them daily.