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2012 June

PLAYING CATCH UP Wed & Thur WOD pic

INFO No Saturday class we are ENCOURAGING you to go Sat. to Bayou City CrossFit and compete against the GAMES athletes this is a fundraising event and last year was tons of FUN!!!!!  They have different levels OR atleast last year they did.  It is First Come Basis I think, but dont quote me on this.

Hey Crossfitters, what are you doing Saturday? Come watch or compete in this awesome fundraising WOD called ‘Beat the Team!’ Its your chance to try to smoke our Games Athletes. It’s super fun, there are awesome prizes and you’ll meet tons o…f cool people. Come on out to BCCF at 7 am and sign up then! See More
http://www.bayoucitycrossfit.com/update-beat-the-team-bccf-games-fundraiser-competition/
Wed WOD
3 Rounds
20 OH Reverse Lunges
25 Burpees
THURSDAY
8 Hang Squat Cleans 115/85
12 T2B
16 Hand Release Push ups

 

 

TERRIBLE TUESDAY

WAY TO PUSH THROUGH IF YOU DID NOT QUIT THIS WOD AND WANTED TO!!!  Its Hot and it was Hard!  I know we sound like a broken record, but make sure you are drinking plenty of water through out the day!  Before and After your WOD.  They have new Rehydrate gel as well that is awesome!  www.advocare.com/09083152 Check it out!

WOD “Hellacious”

50 Double Unders

10 Push Jerk

10 C2B Pull Ups

MONDAY

Traci and Roger welcomed new healthy baby boy Garron to the world.  What a start to there week.  Congratulations from your Pearland CrossFit Family.

WOD

AMRAP 15 mins

3 Power Cleans 135/95

5 Front Squats 135/95

200 Meter Run

 

Finishing the Week with a Run

It has been a while since we ran this much during a WOD.  Good work!!

Don’t forget free workout tomorrow at 9 am and 10 am!

WOD:
800 meter run
30 barbell squat jumps (BBSJ) 45 lb
30 mountain climbers (MC)
600 meter run
20 BBSJ
20 MC
400 meter run
30 BBSJ
30 MC
200 meter run

Going Overhead

Good work today to many of you who went overhead for the first time today. You will get better, just keep practicing.  We had 3 new members in class today. 1 in their first group class and 2 on baseline. Please make Damien, Alyssa and Carrie feel welcome.

Integrity

I video’d a WOD the other day and watched it after I got home that night.  I was not surprised that people were shorting their reps since every time we suspect someone is cheating and we count their reps we confirm our suspicions EVERY SINGLE TIME, but I was surprised about the number of people who did it in a single class.

Here is good post from Crossfit Dad’s Blog:  In CrossFit there is no room for cheating because it flat out gets you absolutely nowhere. Not only do people not respect the cheater, but they also question their integrity in general. There is no reason to cheat, when it comes down to brass tax and you are judged, you will be discovered and called out. On top of that the cheater might feel great that they are always toward the top of the leaderboard, but they are not progressing as much the person that is next to them because they are doing less work. Over time they just have to cheat more and more to try and keep up. Really, they only thing they are cheating are themselves. They are cheating themselves out of maximum results, out of respect from others, and out of feeling the absolute satisfaction of being proud of laying it all out on the line and getting an honest win.

We as owners and coaches have used every single trick we know. We have warned our athletes, we have spoken to them in private, we have publicly admonished them, taken away the board for a few weeks, but it continues to happen EVERY SINGLE DAY.

Imagine the environment that will follow after something like this happens:  Athlete 1 is 6 months into Crossfit, does almost all WODS rx’d, watches their nutrition, works on range of motion, stretches after each WOD, finishes in top 5 every workout and gives it their all day in and day out. Athlete 2 is 2 months into Crossfit, is doing workouts rx’d, but struggles, appears to others to be giving it their all and finishes just ahead of athlete 1 almost every time by just a fraction. Athlete 1 is frustrated because they work so hard and are getting beat by athlete 2 who just started, but athlete 1 uses this as motivation to push harder and get better.  Even after pushing harder athlete 2 keeps beating them every time.  So athlete 1, who as last resort (because they have always used people who are better than them as motivation to get better and that is the reason they are such a strong athlete now) starts to suspect maybe athlete 2 is not doing all of their reps so athlete 1 decides to count athlete 2 one day and finds athlete 2 shorts reps to once again beat athlete 1 by a few seconds.

So now we have athlete 1 who is really really resentful of athlete 2, is angry at them, does not trust them not only in the gym, but now in every aspect of life and really wants nothing to do with athlete 2.  BUT athlete 1 is not only mad at athlete 2, but starts to question their own motivation and hard work.  The person they were using as motivation, looked up to and admired has been a cheater all along.  Now, athlete 1 will tell anyone who will listen about what athlete 2 has done and 1/2 of the gym resents athlete 2. Now multiply this by 5 and instead of a community we have a sharp divide where clicks are the norm, support is no longer prevalent, whispers and rumors take over the gym and we have now lost everything we, as owners, have worked so hard to create simply because we cannot make our athletes be HONEST.

We have seen tens of thousands of workouts, charted the times and weight and with almost certainty we can tell who is shorting reps just by watching them for a minute and comparing the results they claim.  However, we will count their reps ourself before we confront that athlete.  When we are counting the cheaters reps we are not focusing on our athletes who day in and day out give it their all, do all their reps, actually do more reps when they lose count and make our gym what it is today.  I am tired of having to count reps! We all are!

To our athletes who actually take integrity and honesty seriously we say thank you and keep up the hard work. To those who cheat then we will be asking you to leave the gym if, after you are warned, it continues to happen.  If you struggled during the WOD and skipped a round or shorted a few reps (we have all done it at some point in our Crossfit careers) because you were not feeling it that day, then simply tell us that you modified the WOD today and leave it at that. Don’t compound the cheating by lying to us when we ask what your score was.

Shawn

Burpees AGAIN!

I feel like Burpees keep showing up in the WODS. Do you think Linz is being Cruel because she cant do them?  I personally think its cruel, but do you feel yourself getting better?  Moving faster or were your legs just burning from yesterdays WOD?

Today was one of those days where I needed the words of CrossFit Lisbeth and Thank God she exists and shes a genius last year at the CrossFit games I was too scared to go and get a pic with her, BUT this year if I see her in the “SOLD OUT STADIUM”  doubtful……I will be getting a pic with her.  For those of you that dont follow her you should.

So your lift sucks.

Begin again.

So your heart is down.

Begin again.

Your job, your romance, your relationships, your bank account, and everything that you think is your life may have just fallen to total and irrevocable shit … but you know what? It’s not really your life. Your life is your heart beating and your lungs filling with air and your brain overflowing with a million thoughts and emotions. If you’re reading this, you’re still breathing. So, pick yourself up off the floor. Wipe the dirt off your butt and … begin again.

Each and every day.

Every single time you fail. Begin again. As long as you draw breath in this world.

 

Nobody said it was going to be easy for you. Nobody said it was going to be rainbows and roses and (creepy) clowns. Sure, nobody said it would be this hard, either. But you woke up today. So many people were not so lucky.

Begin again, always. Grab hold of that new chance with both hands and don’t you let it go.

Ladies Happy Hour Tomorrow try to stop by if you can.  Thank you Elyse for bringing a dip tomorrow and leaving a comment you Rock and SO did your Double Unders TODAY!!!

Coach Chads phone was “jacked up” his words tonight but we left it up for Nicole in the morning to take a pic of the board.

WOD

7 Hang Squat Cleans

21 Burpees

35 Double Unders

4 Rds

 LOOK AT THIS HOT PREGGO CHICK (Tracy)  STILL GETTING HER WODS IN BEFORE HOPEFULLY SHE GOES INTO LABOR AT THE GYM ;) On Shawns Shift ofcourse! Kidding Again! I personally think it would be soooo COOL!!!!!!!!

 

 

 

They say Sunday Funday whats for Monday?

It was yet another BUSY weekend for our athletes and coaches full of CrossFit and Family time.  We had 12 or 13 athletes participate in the CrossFit Reebok Lukes Locker Room Event.  Hope you guys had fun April filled us in on details.  BUMMER on no Free Stuff.

I personally did not do anything CrossFit this weekend, but what I did do I could not do without CrossFit in my LIFE!!!!   This time last year I had only worked out MAYBE half of what I do now due to the opening of the gym, I hurt my back, kids were younger YALL KNOW THE STORY that read the blog.  BUT anyways this year i’ve been able to get atleast 1 to 2 wods in sometimes on a VERY good week 3!  Well I havent done competitions in 3 years havent done a Tri in a year or 2 cant count half marathon b/c there were too many tutu’s & estrogen to run around (For those of you that dont know Linz & I did the Disney Princess half this year.  SOOO what im trying to get at is I havent been able to compare my WODS to anything in life EXCEPT this weekend!!!

So here it goes last year back on the wakeboard did ok still a little uneasy! jumping still didnt feel strong enough (I tore my ACL in a wakeboarding competition 12years ago & didnt know it until i went sno sking 2 years ago and tore both sides of my MCL b/c my ACL was  torn) JUST A LITTLE history…..BACK TO STORY anyways last year would wakeboard for 2 min and get really tired and very sore I could only hold the kids on the wakeboard behind the boat for a minute or two…..FAST FORWARD this weekend I felt like a Wakeboarding BAD A$$ I got up easy jumped the wake with my daughter in betweeen my legs took her friend another friend could go for however long.  HUGE difference.  I also Wake Surfed behind the boat got up the very first try and fell atleast 10 more times and kept trying never really got tired so there you go thats my WOW even 1 to 2 maybe even 3 WODS a WEEK makes a huge difference!!! SO no matter how busy life gets atleast you try and get a WOD in even if its 1 or 2 a week.

LADIES HAPPY HOUR!!!

This WEDNESDAY 6:30ish at 6814 Mockingbird Ln. right off of 1128 and Bailey Rd maybe 7 mins from gym & I think only 3 miles.  We will have a guy here doing chair massages, the pool ready to go the hot tub ready to go and lots of wine, skinny margaritas and beer.

SOME of you wanted to bring something and thats GREAT with us.  A dip a side whatever you would like to bring or comment here so we know what your bringing maybe even your best paleo dip, dessert, or drink.  YOU DO NOT have to bring anything, but for those that wanna PLEASE DO.  So far Linz and I will have vegetable tray, fruit tray, some alcohol, and we havent decided on food yet.  NO PIZZA

So bring a bathing suit maybe some tip money for the chair massage guy YES hes a man.  and Whatever you like.  VERY casual and fun come by for awhile or just stop by whatever is easiest for you!

WOD

15 Min Amrap

7 Power Cleans 185/120

30 Oh Lunges w/KB 53/35

15 Wall Balls

Board Boss’s today were Jenn & Matt

 

No one EVER drowned in their OWN SWEAT!

This title cracks me up because lately Im beginning to think I might drown in my own sweat at times, but truthfully Im loving it. I dread the cold,  winter, clothes in general, LOVE THE HEAT!! BUT if you dont love the Heat in the box you will adapt I promise.  Please stay hydrated through out the day I know we sound like a broken record here, but drink lots of H2O!!!

DID YOU GO HARD today on your Cool Down? GO HARD OR GO HOME

What’s the point of high intensity (sprinting), really?  It’s incredibly uncomfortable, it’s hard, it hurts, it taxes your entire neuromuscular system, and it has very little direct correlation to what you do in your “normal” life.  Does this mean we shouldn’t do it?  No way.
Here’s the thing.  Intensity, moving as hard and as fast as safety and form allow, is something that we as human beings evolved to do.  10,000 years ago, it was sprinting – moving in for the kill.  Today it might look like sprinting, but it also takes the form of any movement in which you push yourself to maximal effort.  Just 10-15 minutes of high intensity intervals create an incredibly potent 1, 2, 3 punch on your body – nervous, musculo-skeletal, and respiratory systems – WHAM!  And the ramifications are huge – forcing significant adaptation in all areas.  Ask any runner that regularly does interval/sprint training at the track, and they’ll tell you that the most difficult and physically demanding workouts they do are their sprint track workouts. And I would say that these workouts have the greatest impact on their system.

 

WOD

10 SDLHP

10 Box Jumps

6 rounds

Board BOSS Justin & Jenn

 

 

 

Double Unders and Burpees

3 rounds

50 Double Unders

25 burpees

25 situps

50 meter run


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