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2011 October

GHOSTS, Goblins, Vampires and BOO!!!!

http://www.youtube.com/watch?v=7umUtYjWAgs

I had to post this tonight just in case you miss tomorrow’s WOD here’s one for you!  Dont Forget no Monday night 6:15 p.m. class, but all you Bootcampers class is ON at 6:30 p.m.  Everyone have a Happy Halloween!!!!!!!

ALSO Who likes Pumpkin???

Pumpkin Paleo Pancakes – (2)5 block meals (approx 35 gm P, 45 gm C, 45 gm F /person)

2 eggs
1/2 cup canned pumpkin
1/2 cup almond butter
1/2 tsp cinnamon
1/4 tsp vanilla
1/4 tsp nutmeg -change from original post – did it by mistake and liked it more :)
1 tablespoon Agave

2 tablespoons chopped pecans – topping
2 tablespoon real maple syrup – topping

Coconut oil – for the pan

12 extra egg whites to bring the protein up 35 gms/person (ya ya 6 egg whites sounds like more than it is. I do 10 sometimes just by myself! :-)
~ 4 oz of berries to bring the carbs up to ~45 gms/person

Mix everything up real good – sometimes that nut butter is clumpy – and make pancakes as usual (except you’re gonna use the coconut oil in the pan) and add the pecans and maple syrup at the end. The recipe above makes 2 good size pancakes. Remember, for you 5 blockers, this is high in fat by ~ 30 gms, which is 270 calories – so, lift something real heavy a whole bunch of times, or go for a good ride, a long run, or a big hike and don’t worry about it. If anyone would like help optimizing their diet, e-mail me – i enjoy doing it.
Eat Well! Steve “Paleo”

COLDDDDDDD Front!

Amazing!  That is how it feels outside!  Can’t wait to workout in the morning at 10:30AM be there or be square, running skin out (check), sweat shirt out (check), good attitude…. well that depends on how early I go to sleep! AND the first whole week of our Team Challenge is over…

Since the challenge began I have watched as my FB friends from the BOX become FB friends with their teammates.  If Keegan and Andy continue to entertain our team the way they have been, I may eventually crack a rib!  So, please guys keep me laughing but within limits.  Andy really needs to be on FB so that we can share his wonderful sense of humor with everyone :-) Keegan hates veggies, but is fighting the good fight for his team.

I love the camaraderie and jeering between folks on different teams.  AND most of all I am so happy to see how much we all support each other despite Team lines!

What do you like best about the challenge?  Have you become friends with other athletes from our box?  Are you pushing yourself harder than ever?

WOD – “last of the girls” tada……. FRAN

21-15-9

95#/65#

Thrusters and Pull Ups

I Identify with…

Who am I?  What am I trying to prove?  Where am I going?  Who is going with me?

You are judged by lots of criteria in life, most of it is subjective because it is our peers who judge us.  One of the things that people look at is your associates. Who do you hang with, what are they like, are they likable?  I hang with Crossfitters, people involved with PTA and scouts, and people who are on the Keep Pearland Beautiful Board.  BUT The person I am most proud to hang with is David Watson.  His strength, perseverance and diligence motivate me to keep trying to attain my goals.  Shawn’s article in the last newsletter brought tears to our eyes.  If you think that our coaches aren’t watching us, think again.  They know us better than you might think.

David has been showing up at the box more often lately and will continue to do this.  He wants people to know that having a stroke is not the end.  That you can work hard to get back, and he doesn’t know how far he will come back but he will keep working for it.  He has been impressed with how everyone is reacting to him and the nice things they say.  Nicole said, “you give me goosebumps watching you workout.”  Jill and Chad both said very similar things – that they were inspired to work harder by seeing him.  You don’t know how good that makes David feel!  These are only a few of the wonderful things that people around our box have said.

If you are new to the box introduce yourself to David, listen carefully because he has aphasia.  He has been learning to talk again.  Just a few days ago he said to me, “people think I am retarded because I can’t talk right. ” I don’t know if that is true, but I know for a fact that he is just as intelligent.  So, don’t be afraid, talk to him please!

WOD “Elizabeth”  So, how did she treat you?  make sure you are journaling… we will add photo if someone takes one today :-)

Wednesday October 26, 2011
WOD
21-15-9
135#/95 #squat cleans and ring dips
 
 
 
 
 
 
 
Thursday October 27, 2011
 WOD read the photo…
 
and look! NO FAY!!!! YEAH she took a rest day!
 
 
 
 
 
 
 
 
 

BUGGED!

or was that buggy, or skeeterly, or buzzing crazy…

mosquito from howstuff works

Yikes everyone is talking about them.  The news stories about them abound. They buzz in your ears, they bite you, they give you the heebee geebees (okay maybe they just do that to me :-) ).  The mosquitoes are here but that is most assuredly why God invented DEET! Spray on some DEET and  You can power through your workouts.  You may eat a few, but they really aren’t too bad, and they are full of protein!  Thanks to everyone for not complaining and getting their workouts done!   Together, we have survived freezing weather (weren’t those bars COLD?), the 105+ degree days of summer and now the mosquitos.  It just adds another story to our Crossfit journey.  Who will forget doing 200 sit-ups while slapping mosquitos?

WOD 
4 RFT
400m run
50 situps

Identifying with your TEAM

TEAM unity, TEAM building, TEAM Spirit!  It is awesome how all the TEAMs are coalescing here at PCF.  Even so…we had a great turn out to cheer on our BOX competitors at Oktober Obliteration III crossing TEAM lines.  It really helps to have YOU there CHEERING, YELLING and YELLING some more!

Great Turn OUT today…MOST EVER on the board!

Competition is not the END all BE all of CROSSFIT …

First, of all we do have a lot of athletes here who have a lot of heart. BUT apparently, some athletes here at PCF are so focused on the board and what is going on the board that they are cheating for a time, not counting all their reps, not following through and using full range of motion on all of their movements.  How long have you been on the band doing pull-ups? Getting off the band and finishing a WOD will feel great!

Today’s WOD was supposed to be HEAVY Deadlifts, and HSPUs…not a high number in total so it wasn’t supposed to be easy for you.  Anyone who did it at less than prescribed weight and with too easy of a HSPU modification and did it in less than 10 minutes cheated themselves.  I haven’t even looked at the WOD photo yet so please don’t think I am talking about YOU, but maybe I am BECAUSE this blog is SPEAKING to you.  I am here to improve myself, push myself, be better for myself – ASK yourself WHY am I HERE????

Let us look at handstand push ups and its many modifications.  I started on a box, I was only on a 24″ box for a month then moved to the bands.  From there I moved to three mats.  At Crossfit FxTx I did 5 rounds of one mat HSPU +3 it took me a minute and a half to get three more HSPU I couldn’t finish another round.  Today after 26 (and maybe I am still recovering from Saturday but I am not going to make excuses, sjhouldn’t make excuses) I put a second mat on top.  I still had to KIP some of those HSPU…I was at muscle failure/fatigue – WERE YOU?

If you can flip up against the wall into a handstand then you can  do a three mat HSPU.  Is it easy?  Is it comfortable?  NO!!!! IT won’t be… Others of you should pick a higher box so that you are pushing up more of your weight, try the new 30″ box.  Get on the bands and try them that way.

On Dead Lifts – stand up all the way, complete the rep.  Same with box jumps, squats and burpees your hips should be open at the top of the move.  When was the last time you tried a box jump instead of a step up? Was it hard?  Did it take longer to do ten?  Of course it did!  Get out of your comfort zone and do the harder movement, it is the ONLY way you will get better.

DEAL MAKER….IF you will write up on the white board that you have committed to switching from step-ups to box jumps (someone will have to start a list) or even post it on PCF’s FB wall, then I will step it up and do all my box jumps on the 24″ box (it will suck and I will be slower), BUT we will BOTH be BETTER for it.

Do you break parallel on squats?  Are you working on your flexibility to get there?  It is a lot easier to do part of a movement than to push yourself and get full range of motion out of it.  How long have you been doing PUSHUPs on your KNEES?  HAS it REALLY been that LONG? GET OFF YOUR KNEES!

Okay Kat, Linz and Shawn was that the essence of what you wanted the blog to say?  Cause I couldn’t stop once I started!

DIANE 21-15-9

225/185 DL and HSPU

Friday, Oct 21, 2011 the DATE with EVA

EVA

I guess that says it all, doesn’t it?  I hope that the hand care blog was helpful!  Thanks to everyone who came out and supported Capt’n Crunch and the Funky Bunch and little old me!  OUR PFC family is the BEST!!!!

5 RFT

  • 800m run
  • 30 heavy KB Swings
  • 30 Pull Ups

Octoberfest Obliteration III

We had some incredible performances at Octoberfeat Obliteration III yesterday.

Fay Watson won the masters division.

Shawn, Jen and Garrett placed 9th in the team competition out of 41 teams.

Great work guys!!!

It is HAND time again

ALERT!  You need to read this…in fact this advice may come in handy all to soon!  No!  I am not sharing WOD information it will be an awesome surprise.  Yesterdays. hanging knees to waist hold tabata… not so very difficult to hold the legs up…but it was hard on the grip!  So…it is probably time once again to talk about taking care of your hands! It doesn’t seem to matter if you wear gloves, grips, or tape em up… eventually everyone gets their first rip.  If you do Crossfit long enough you and do high rep pull ups or toes to bars you will rip.

This blog about rips by CrossfitRX is awesome http://crossfitrx.com/2008/10/18/sunday-october-19-2008/  has links to the four part series by Crossfit Virtuosity…

CrossFit Virtuosity’s four-part series on hand care:
……….Part 1 – Basic Hand Maintenance
……….Part 2 – The Best Defense is a Good Offense
……….Part 3 – How to Make Reusable Tape Grips
……….Part 4 – Ways to Increase Hand Strength

I am religious about rasping away my callouses keeping them even with the rest of my hand.  I am learning to not re-grip and rotate my hands around the bar as I do the movements and to use my fingers to grip.  AND does this work…well sort of but I still rip :-)

WOD – 15 minute AMRAP

95#/65#

  • 3 thrusters
  • 5 hang cleans
  • 7 SDHP

I am NOT OLD so You can’t be either!

No Gilbert, almost 48 is NOT old :-) .  Well, the conversation didn’t start like that.  It started with I can’t believe I am almost 50 AND Gilbert made 50 sound like the END of the WORLD, DECREPIT, close to DEATH!  Gilbert is a whole 4 months older than me… so maybe he is OLD!  BUT since I refuse to be OLD none of YOU can be old either (especially those of you who might be older than me)!

So far on my Crossfit journey AGE has not been a limiting factor.  It has been physical conditioning… and that can always be improved upon!  Strength, flexibility and endurance has come with continued workouts. AM I as flexible as I want?  Can I clean 135#?  The answer to both of those questions is no, so I keep on trying (even on my really bad overhead squat).  I know I am not going to beat every 30 year old who is at an equivalent fitness level with me, but I do know that every day I will give it my all and leave the box satisfied that I am not OLD yet!

http error when loading photo caused me to not be able to edit and rotate it...technology is good and then it sucks!

WOD - 5RFT

  • 5 HEAVY DL
  • 10 Wall Balls
  • 15 Box Jumps

Indelible

in·del·i·ble/inˈdeləbəl/

Adjective:
  1. (of ink or a pen) Making marks that cannot be removed.
  2. Not able to be forgotten or removed: “his story made an indelible impression on me”.
Synonyms:
ineffaceable
Have you made a long lasting GOOD impression on someone in the BOX this week? Did you reach out and introduce yourself to someone new when they entered the box? Sabrina Koogler said that the key to coming back after her first WOD with us was the way we treated her!  Be friendly, be outgoing make them feel welcome, make them feel special; make an indelible FIRST impression!
AND INK…yes, WE keep harping on journaling!  Have you gotten the idea yet that it is yet another tool that we expect you to use?  Kat has ordered 25 Crossfit Journals…First Come, First Served – the first 25 PCF Athletes who post a comment to this blog will be able to purchase the Journals for $20.  After the frist 25 are gone there will be a waiting list for the next shipment.  Just like a good laboratory notebook, your journal should be kept in INDELIBLE INK.  Share your vision make sure that you dream big, set those goals and and record your accomplishments in your journal.  Cross out your mistakes, you can’t erase them… you can’t embellish later…speak plainly to yourself, BE REAL
WOD October 18, 2011
20 T2B
9 Hang Power Cleans
3 HSPU
6 Hang Power Cleans
6 HSPU
3 Hang Power Cleans
9 HSPU
20T2B

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