Warning: include(/home/content/p/c/f/pcfletsgo/html/wp-content/plugins/wp-super-cache/wp-cache-base.php) [function.include]: failed to open stream: No such file or directory in /home/content/01/6281601/html/wp-content/plugins/wp-super-cache/wp-cache.php on line 65

Warning: include() [function.include]: Failed opening '/home/content/p/c/f/pcfletsgo/html/wp-content/plugins/wp-super-cache/wp-cache-base.php' for inclusion (include_path='.:/usr/local/php5/lib/php') in /home/content/01/6281601/html/wp-content/plugins/wp-super-cache/wp-cache.php on line 65

Warning: include_once(/home/content/p/c/f/pcfletsgo/html/wp-content/plugins/wp-super-cache/ossdl-cdn.php) [function.include-once]: failed to open stream: No such file or directory in /home/content/01/6281601/html/wp-content/plugins/wp-super-cache/wp-cache.php on line 82

Warning: include_once() [function.include]: Failed opening '/home/content/p/c/f/pcfletsgo/html/wp-content/plugins/wp-super-cache/ossdl-cdn.php' for inclusion (include_path='.:/usr/local/php5/lib/php') in /home/content/01/6281601/html/wp-content/plugins/wp-super-cache/wp-cache.php on line 82

Warning: session_start() [function.session-start]: open(/home/content/01/6281601/tmp/sess_u29rnf68slkba55go63956isl4, O_RDWR) failed: No such file or directory (2) in /home/content/01/6281601/html/wp-content/plugins/wpmu-dev-facebook/lib/external/facebook.php on line 49

Warning: session_start() [function.session-start]: Cannot send session cookie - headers already sent by (output started at /home/content/01/6281601/html/wp-content/plugins/wp-super-cache/wp-cache.php:65) in /home/content/01/6281601/html/wp-content/plugins/wpmu-dev-facebook/lib/external/facebook.php on line 49

Warning: session_start() [function.session-start]: Cannot send session cache limiter - headers already sent (output started at /home/content/01/6281601/html/wp-content/plugins/wp-super-cache/wp-cache.php:65) in /home/content/01/6281601/html/wp-content/plugins/wpmu-dev-facebook/lib/external/facebook.php on line 49
2012 May

Pistols

Thursday
12min to work up to heavy snatch balance
then
amrap 12 min
7 strict pullups
14 pistols (alternating)
21 situps

HUMP DAY

Make sure you use the new bench when you walk in put your stuff, sit and hang out whatever you like just NO EXCUSE’s NO stuff under the whiteboard.  Thanks
Also sorry for the slight inconvenience in our land lord not paying the bill in a timely mater ;) BUT its NOW back on!!!
WOD
Back Squat based off of 3 rep max
1X8 @70% 1X5 @80% 1×5 @85%
then
5 rounds
3 power clean 155/105
6 push ups (hand release)
9 air squats
rest 1 min between rounds

Wall WHAT? WALK…Easy you think!

OK so a BIG FAT APOLOGY WE DID NOT GET A PIC OF MURPH!  I asked class tonight and if by chance anyone got a pic please pass along to us so we can post! Hopefully you all journaled.

ALSO there is so much going on in the CrossFit world.  If you wanted to do something you could possibly find something every weekend.  Tomorrow I will post all the happenings, but if you were interested in doing CrossFit for Hope June 9th the website is hope.crossfit.com, our friends at All Sport CrossFit (Susie’s box) is hosting and so is Clear Lake CrossFit (Ben/Jen’s box) if you are interested you are welcome to go and participate.  We have a verry, verry, important wedding that day!To all who Crossfit…a week from this Saturday, June 9th, is a nationwide event called Crossfit for Hope, which is a non-profit event that is used to raise money for St. Jude’s Hospital, which helps treat young children battling cancer and other life-threatening diseases. This money is critical to not only helping treat young children, but also assists in research to develop cures for these horrible and debilitating diseases. If you haven’t registered to participate, which by the way it is free to do so, please do so at http://hope.crossfit.com/and pledge to help raise money for individuals and children who are less fortunate than us. For “No child should die in the dawn of life.” ~Danny Thomas, St. Jude Founder

hope.crossfit.com

‎”No child should die in the dawn of life.” – Danny Thomas, St. Jude Founder. CrossFit teams up with St. Jude Children’s Research Hospital to combat childhood cancer and other diseases. Participate in the “Hope” workout. Sponsor a participant or CrossFit affiliate. Join the fight.
Also July 1st if interested WOD for Blood more details Here http://www.outforbloodtnt.com/
CrossFit Katy Bring the Heat competition will be in August 11th this is a good one.  Just a heads up Neah & Leah have only posted the month no details as of yet.  Will keep you updated!
Remember its getting HOT stay HYDRATED!!!!!
Tank tops are ordered for the girls in the morning.  They will be here next week hopefully!

 

 

WOD

3 Wall Walks                                                                                                    

200 Meter Run

15 Push Press 95/65

AMRAP 12 MIN

Memorial Day WOD “Murph” last Friday

 

 

 

 

 

 

 

 

 

 

 

 

 

 

FOR CONSPICUOUS GALLANTRY AND INTREPIDITY AT THE RISK OF HIS LIFE ABOVE AND BEYOND THE CALL OF DUTY AS THE LEADER OF A SPECIAL RECONNAISSANCE ELEMENT WITH NAVAL SPECIAL WARFARE TASK UNIT AFGHANISTAN ON 27 AND 28 JUNE 2005. WHILE LEADING A MISSION TO LOCATE A HIGH-LEVEL ANTI-COALITION MILITIA LEADER, LIEUTENANT MURPHY DEMONSTRATED EXTRAORDINARY HEROISM IN THE FACE OF GRAVE DANGER IN THE VICINITY OF ASADABAD, KONAR PROVINCE, AFGHANISTAN. ON 28 JUNE 2005, OPERATING IN AN EXTREMELY RUGGED ENEMY-CONTROLLED AREA, LIEUTENANT MURPHY’S TEAM WAS DISCOVERED BY ANTI-COALITION MILITIA SYMPATHIZERS, WHO REVEALED THEIR POSITION TO TALIBAN FIGHTERS. AS A RESULT, BETWEEN 30 AND 40 ENEMY FIGHTERS BESIEGED HIS FOUR-MEMBER TEAM. DEMONSTRATING EXCEPTIONAL RESOLVE, LIEUTENANT MURPHY VALIANTLY LED HIS MEN IN ENGAGING THE LARGE ENEMY FORCE. THE ENSUING FIERCE FIREFIGHT RESULTED IN NUMEROUS ENEMY CASUALTIES, AS WELL AS THE WOUNDING OF ALL FOUR MEMBERS OF THE TEAM. IGNORING HIS OWN WOUNDS AND DEMONSTRATING EXCEPTIONAL COMPOSURE, LIEUTENANT MURPHY CONTINUED TO LEAD AND ENCOURAGE HIS MEN. WHEN THE PRIMARY COMMUNICATOR FELL MORTALLY WOUNDED, LIEUTENANT MURPHY REPEATEDLY ATTEMPTED TO CALL FOR ASSISTANCE FOR HIS BELEAGUERED TEAMMATES. REALIZING THE IMPOSSIBILITY OF COMMUNICATING IN THE EXTREME TERRAIN, AND IN THE FACE OF ALMOST CERTAIN DEATH, HE FOUGHT HIS WAY INTO OPEN TERRAIN TO GAIN A BETTER POSITION TO TRANSMIT A CALL. THIS DELIBERATE, HEROIC ACT DEPRIVED HIM OF COVER, EXPOSING HIM TO DIRECT ENEMY FIRE. FINALLY ACHIEVING CONTACT WITH HIS HEADQUARTERS, LIEUTENANT MURPHY MAINTAINED HIS EXPOSED POSITION WHILE HE PROVIDED HIS LOCATION AND REQUESTED IMMEDIATE SUPPORT FOR HIS TEAM. IN HIS FINAL ACT OF BRAVERY, HE CONTINUED TO ENGAGE THE ENEMY UNTIL HE WAS MORTALLY WOUNDED, GALLANTLY GIVING HIS LIFE FOR HIS COUNTRY AND FOR THE CAUSE OF FREEDOM. BY HIS SELFLESS LEADERSHIP, COURAGEOUS ACTIONS, AND EXTRAORDINARY DEVOTION TO DUTY, LIEUTENANT MURPHY REFLECTED GREAT CREDIT UPON HIMSELF AND UPHELD THE HIGHEST TRADITIONS OF THE UNITED STATES NAVAL SERVICE.

 

 

 

 

 

 

 

 

 

 

 

 

 

“Murph”

For time:

1 mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it. Courtesy of CrossFit.com

GREAT job to everyone that did this WOD in Memory of “Murph” Here is a pic of Kevin Before WOD and During

                                                             

 

Steve Blanchard Special

When Steve mentioned that he programmed todays WOD I was really disappointed in myself that I did not realize it beforehand.

WOD:
10 Min AMRAP
3 deadlifts 70-75% of 1 rep max (Steve specialty)
6 handstand pushups (Steve’s very favorite)
9 slam balls (I guess Steve likes these as well)

Great work Kristi doing her first Rx’d handstand pushups. Video is on our Facebook page. A few others I saw doing Rx’d HSPU were Ryann, Jamie, and Renee. Good work girls.

Get It Up, Drop it Down & Run it out!

WOD

3 Ground 2 Overhead Anyway you can

6 Bar (f) facing burpees

200 Meter Run

5 RDS

today was a hummm dinger!!!! Lots of PR’s, Lots of weight added!  Way to Grind it out!!!!

Just another reminder regular classes on Friday and all classes are doing Murph.  I did add a 9:00 am if I had enough people sign up.  I think that confused some people Sorry!

5:15 am’ers are swimming at the Natorium in the morning located at Bailey and Veterans.  I have joined them once and it was a blast.  Bring your running shoes too some run afterwards.

If your new to CrossFit welcome to the crazy, loving family of PCF! Old members introduce yourself to the new faces.

                                                                      NO BIG DEAL just 2 HOT Chicks in our BOX!!!!!! Tiffany & Radhika

Working out the SORENESS

Hopefully todays WOD helped a little with the soreness.  Its getting hot people make sure you are staying hydrated through out the day, during and after class.  Lots of H20 & we also love advocare’s rehydrate and they have a new gel out!  See one of your coachs and they will help you out.

ALSO if you are interested in the WOD scaler challenge boys its only for the girls.  Please visit CrossFit Houston’s website.  April posted the link to our FB page today.  Thanks April

WOD  thanks to CrossFit Football for this one!!! OHH by the way it did call for 100 ring dips and 100 T2b but ya know wanted to save your hands for MURPH ;) Your welcome :)

ALSO Im really really in need of some good tunes so comment here or our FB page please!!

6min of 60 yd sprints every 30 sec

50 ring dips

50 T2B

                                                                                                                                                            JUST in case you dont have FB Franchelle posted this last week!  This is what dedication, hard work and healthy living looks like!!! What an inspiration!!!!!!

JELLOO LEGS

NO BLOG TODAY JUST ANNOUNCEMENTS

Carlos sent me a message Sun. night from CrossFit Houston.  They are haing a “WODSCALER Challenge” June 9th its a scaled women comp.  Registration opened last night at 10 pm.  If interested sign up or comment here and i will send Carlos a message! 

First OFF Regular Classes on Friday and also a 9:00 am Class Sign UP on board! We are doing Murph.  You can do with a partner if you like or Individual.  ITS NOT AS BAD AS YOU THINK PROMISE!

We are Closed this Sat. the 26th thru Monday the 28th.  Regular classes on Tuesday.  ENJOY YOUR MEMORIAL DAY WEEKEND!

ALSO Please give RENEE a big Welcome to the CrossFit BOOTCAMP family.  She is Bootcamp’s new Coach.  When you see her give her high fives!!!

I do have to post something I saw this weekend.  Thank you to CrossFit Santa Clara!!!!!

DISCLAIMER

The author of this blog makes regular grammatical and spelling errors, please understand that we are a gym and not a law firm.  We wear shorts, t-shirts, and sandals.  BUT WE COACH REALLY REALLY WELL AND KNOW CROSSFIT.

WOD

Jello LEGS

30 front squats 115/75

15 Push Ups

15 Lateral Jumps

3 Rds

                                                                                                                                                    SOOO YES im posting a pic of myself with Khalipa last year at the games.  JUST IN CASE you didnt   know he did We 1st in NorCAL division at Regionals & Beat Froning in 3 or 4 events!!!!!  The BEAR ahhhhhhhh…………………. 

 

 

WATCH REGIONAL COVERAGE

FRIDAY WOD

1 k Row

30 Burpee BOX JUMP OVER

30 t2b

30 Push Press 135/95

DIRTY THIRTY

Feelin the Heat or Feelin the Burn in your legs?  Remeber if OH Squats is your goat practice them pick up a pvc during before or after warm up stay after class and work on them.   OH squats are difficult because they require a strong core, solid mechanics, and really tax almost every one of ten identified skill set areas in which CrossFit focuses.

WOD

3 min amrap

30 OH squats 65/45

30 Double Unders

2 min Rest 4 Rounds


Warning: Unknown: open(/home/content/01/6281601/tmp/sess_u29rnf68slkba55go63956isl4, O_RDWR) failed: No such file or directory (2) in Unknown on line 0

Warning: Unknown: Failed to write session data (files). Please verify that the current setting of session.save_path is correct () in Unknown on line 0