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2011 May

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.

Kids at HEART!!!!!

LOOK  were ALL KIDS AT heart soooo lets TRY out the new swing set & its Awesome & Rocks…..ENJOY KIDS & parents maybe a little relief.  Also Thank you to Fay for helping me rake up alllll the TRash. So much more left to do, but we tackeled alot today!

Its getting hot are you staying hydrated?  Shawn and I “Kat” recommend Rehydrate from Advocare.  & WE sell it so get with one of us and order it! its fantastic.  ALSO really good for hangovers…..Come on NOW you know CrossFitters drink beer Right! Really on a serious note its getting hot which equals more sweat soo drink your H20 and order your Rehydrate!

Groupon members yall are rockin and rollin!!! Keep it

Also everyone keeps asking we are doing all regular hours on Friday closed on Monday Memorial Day & Saturday is…well we will know for sure tomorrow, but just FYI its Memorial Day weekend which means only 1 thing can u guess……..ILL TELL YA “MURPH” dont know Murph just look it up!!!!!

WOD
400 Meter Run
5 Squat Cleans 135/95
15 Push Ups
5 rounds for TIME

OK soooo im posting a PIC of the results tonight SORRY GUYS its American Idol Night & i need to spend time with my Familia! i fyou cant read it i will post times tomorrow!!! Thanks Kat

“Fran”tastic Tuesday & PCF welcomed “Lilly Kate”

Lilly Kate arrived yesterday our newest Crossfitter and our CUTEST!!!!!! Weiging in at 8lb 5oz and 19 1/2 inches long.  Lindsey and James are doing GREAT!!!!! 

NOW for your WOD sooo i hear there were some bitchin about doing Fran, but i bet you were done with your bitchin when you saw how much you had improved since last time.  Jen for example she got the same time as last, BUT she had a band last time & she did RX FRAN WAY TO GO!!!!!!  I would like to hear more stories like this so leave them in the “comment” area!!!!

FRAN

21,15,9

Thrusters

Pull Ups

Ross RX 6:33

JO 7:45 35/3bands

Myron RX 5:06

Kev RX 6:33

Lanae RX 7:19 ( soo glad your back)

Jeremy RX 3:25 plus 20lb weight vest

Ryan RX 7:27

David RX 7:35

Rene 6:57 53,1band

Tammeka RX 8:54

Lisa 8:31 53, Ring Rows

Kristin 8:48 53, Ring Rows

Lori 6:45, RX

Jody RX 11:28

Kyle 8:43 35, ring row

Jeff 9:37, 2bands

Teneric RX 7:43

Jacob RX 12:44

Adam 5:16 75

Kelly 12:31, 53/1band GLAD your back!!!

Fay 10:00 RX

Kevin RX 14:36

John 14:09 1band

April 14:34, 53/JPU

Alyssa 16:36 53/1band

Shawn F RX 6:17

Tiff RX 7:25

Shannon 7:26 75/Ring Rows

Jenn 7:49 RX

Taylor 8:14 53/RR

Alana 10:51 53/RR

Amanda 8:52 35/rr

Gary 9:10 65/rr

Jose 7:22 RX

FEELIN THE HEAT?

GOOD JOB today by everyone. Kick butt WOD coming off of a HERO WEEK! Way to push through those last two minutes! The hardest 2 minutes in any AMRAP! REMEMBER always every REP counts & DONT stop until the time is done!

PALEO Challenge PEOPLE dont forget get with Fay, Shawn or ME “Kat” for your after pics.  ALSO your NEW Fran times!!!! WHICH MEANS YES we WILL all be doing Fran this week??? YEAH!!!!!! We will not do the judging of Paleo until next weekend due to this weekend being a HOLIDAY!!!!! BUT JUST MAKE SURE if your STILL in PALEO CHALLENGE we need your pics & Fran times THIS week!

ALSO if your wanting to do the Beach Palooza on September 24 sign up I think for the majority all PCF peeps have signed up for the  10:30 time slot & rumor has it we will have a Beach House!! SO GET ON IT!

ALSO thank you VETERANS for being so patient helping the newbies and showing them the ropes i appreciate it soooo MUCH!!!!

ALSO if you didn’t NOTICE we have a new coach Garrett went & got certified this weekend. So you will start seeing him around more often he is a GREAT new addition to the box.  He will be shadowing Shawn & I this week!

ALSO I will be at the box tomorrow morning at 9 waiting for the swing set to be delivered so if you can get your WOD in please join me……KEVIN you are coming as well!!!!

FIRST number is your weight and second number is your rounds!

YOURE 400 M time trial is not on here……DID YOU JOURNAL;)

WOD

RX WAS 53/35 BUT if you WENT heavier I PUT THAT WAY TO GO!!!!!

5 KB Alternating/OR both hands on KB

10 Goblet Squats

15 Swings

AMRAP 12 MIN

Fay 44      5+23

Lori 45     5+20

Suzanne 8/25   4+26

Stephanie 8/25  5+25

TY 26 5+5

Christy 26 6+20

Myron 53   7

Neey 53  7+15

Sidia 35 6+18

Jacob RX 5

Jon RX 5+10

Jeremy RX plus weight vest 8+18

Pat 18  MOD 4+15

Jody RX 6+15

kelly 26 5+15

Ryan RX 6+10

Adam 35 10+5

Stephanie 18, 6

Alexis 18, 6+17

Kyle 18, 10+5

Andy RX 6

Monica 26, 4+3

Sam 35, 5

Erin 35, 5

Alyssa 26, 5+23

Jeff 53, 4+15

Jill 35, 6+10

Taryn 35, 5+14

April 35, 6+8

David 53, 7

Krtistin 26, 4+27

Taylor 35,  4+15

Tracey 18, 6

lauren 35, 6

Lisa    35 ,6

Craig 35, 4+25

Teneric RX 7

Jerry 44, 5

Josh 44, 5

Audrey MOD 7+15

Wendy 26, 5

Shawn M, 70 5+3

Amanda 18 6+15

Kevin RX 7+5

Steve 70, 5+5

Garrett INJURED 65lb x10 53 SDLHP x15 8+3

Tiff 44, 6+5

Jamie 44, 5+14

Radhika RX 5+5

Amanda 18, 7+2

Nicole 18, 8+3

jennnifer MOD 18, 3

GABE 70, 6+25

Alanna 35, 5+8

Shawn 70 4+11

james MOD 25/35 2+8

ricardo 44, 2+10

Keesha 25, 5+3



National Police Week Day 4

WOD:

AMRAP 20 minutes
15 foot rope climb
400 meter run
Max rep HSPU
Record # of HSPU

Kevin N. 10, 9, 12, 7, 9, 2 rx’d

Lori 16, 12, 11, 11, 11 2 mats

Fay 8, 4, 5, 3, 6 1 mat

Teneric 6, 5, 5, 5, 5 2 mats

Taylor 13, 5, 5 bands

April 15, 15, 15, 25 bands

Jon  10, 10, 10, 10, 10 2 mats

Jamie 12, 13, 12, 12, 13, 10 2 mats

Ray 8, 4, 5, 3, 6 1 mat

Ryan 7, 5, 2, 5 3, 3 1 mat

Jacob 8, 5, 7, 7 rx’d

Radhika  10, 15, 4, 7 Box

Steve 11, 7, 5, 5 rx’d

Jody 1, 1, 1, 1 3 mats  box(first time on mats. Awesome)

Monica 10, 12, 12, 12, 17

Amanda 3, 3 box

Shawn F. 8, 6, 3, 3 1 mat

Tiffany 9, 9, 8, 8 rx’d (awesome)

Saturday WOD is ON bring your friends & family


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