CrossFit Total

17 Days left until the RANCH WOD!

Sign-up sheet in the front office of the box! 20.00 fee to participate. All participants with receive a T-Shirt!

WOD

CrossFit Total on Today,tomorrow or Saturday. Post your score on the whiteboard.

Back Squat, Shoulder Press, Deadlift max effort achieved in 3 rep attempts total per movement

Coach C at Big Bend using some functional fitness! His pack weighed approx. 70-80#.

Never fear, the shoulder clinic is near.We are just trying to figure out a good night to hold it. We will discuss basic shoulder anatomy and learn the stretching/mobility and strengthening exercises to protect those shoulders.

Comments (6) | Permalink |

Comments

Michele commented on 03-Nov-2011 10:53 AM

CF Total - 335 (PR)Last attempt in Aug was 15 pts lower. Didn't feel as strong today or I could have had at least 5 pts higher. My BS was 120 today, but I've done reps with 125 before. I'll get it next time! I probably got nervous because I almost dropped
the bar while I was racking it. Thankfully Miles and Tabbatha were both there to catch it for me!

Tabbatha Konen commented on 03-Nov-2011 04:52 PM

CF total was 315. This was my first time, so nothing to compare to. Wish I could of went a little heavier on the squats, but man that extra 5 pounds did me in! My upper body is still weaker, but I'll get there, one WOD at a time. Michele, glad we were
there to lend a hand! You did great on your weights!

Corey commented on 03-Nov-2011 06:20 PM

5,000 meter row - 19:06

Craig commented on 03-Nov-2011 07:48 PM

CrossFit Total: 975. BS 385 (+30), SP 155 (-5), DL 425 (+30). Up a net of 55 pounds from last time. The Starting Strength program really worked!

Reed commented on 03-Nov-2011 08:14 PM

Old Crossfit total :BS 295, SP 135, DL,375. When I did this I weighed around 175. I did Crossfit total tonight: BS 350, SP 135, DL 405. I weighed this morning and I'm currently at 165. I had to really work to get 405, two failed attempts. The strength
series really works (sorry to sound like an infomercial). A lot of encouragement at the Box tonight, thank you to Corey, Troy, and of course Coach D!

Shannon commented on 03-Nov-2011 08:26 PM

Did 500 M run, 40 squats, 30 sit ups, 20 push ups, 10 dips X2 today at 24 HR with coworkers. I am excited to say a coworker and I started an office inch loss challenge that is 9 weeks long and starts tomorrow! So far over 10 people have signed up and that
makes the "winner's pot" over $500!!! I cant believe so many people are taking the challenge over the holidays! I am excited to a part of this and I am pumped to field the questions about Crossfit and Paleo that I know are coming! Wish me luck with these questions...

---

Post a Comment

Name (optional)

Website (optional)

Email Address (optional)

Please fill in the text in the image in the box below

Your comment

Metcon

WOD

4 Rounds for time of;

Row 400m

Back Squat @ 70% 1RM x 8 reps

Push-Ups 15 reps

Post time to comments

or

CrossFit Total (if you did not train on Thursday, you can perform the CrossFit Total WOD. Try to reach your 1 RM on the Shoulder Press, Back Squat and Deadlift within 3-5 reps)

Post total to comments

CrossFit Houston Athlete gets a taste of our Box! 

Comments (6) | Permalink |

Comments

Tina Neuwirth commented on 08-Oct-2010 08:56 AM

What, no posts yet? I figured everyone would want to rush right home and post those awesome numbers from this AM! Great effort by all! Welcome Ben! I did my (pregnant) CF Total. I thought I'd lost 20-25#, but I must have been dreaming, because my last total was only 10# higher! SP: 75, BS: 195, DL: 205. I lost a little on my BS, but Erin has a good point, if I add the weight I've gained it was right around my PR. I also have done more on the DL, and felt like I could have today, but I felt my abs pull and decided it is not worth permanent damage for an extra 10# today! By the way, if anyone asks you why we don't work our "core" or abs more, I can tell you (because my abs are stretched so I feel EVERYTHING core related right now) almost everything we do works the abs!

Tina Neuwirth commented on 08-Oct-2010 09:12 AM

By the way, for those who don't want to do math...my total is 475.

Peter commented on 08-Oct-2010 10:48 AM

Yeah Tina, I was so pumped to post that I got the same exact number as the last time. I did this right before the food challenge. SP - 135. BS - 275. DL - 280. I know I have more Backsquat in me. I started too low. I'm pretty sure I have a 300 in there. I'm also sure I have a 155 - SP in me.

Candace commented on 08-Oct-2010 11:04 AM

Total:450; BS-160, SP-80, DL-210

Michele commented on 08-Oct-2010 05:28 PM

Rest day for me today. Resting up for a house full of high schoolers tonight! Check the nutrition blog - new post yesterday!

Reed commented on 08-Oct-2010 08:21 PM

Crossfit total: 745 BS-285 DL-315 SP-145. I wanted 305 on the squat so bad but it just wasn't in the cards tonight. I will get it next time though. I'm shooting for 800 next time so I have a lot to learn and work on. Great job to Charlie and Clint who I believe both PR'd on DL tonight.

---

Post a Comment

Name (optional)

Website (optional)

Email Address (optional)

Please fill in the text in the image in the box below

Your comment

CrossFit Total

WOD

CrossFit Total - Shoulder Press, Back Squat and Deadlift max

Post total score of load to comments

"Everybody wants to get Stoned"

There are some strange new toys in the box! Our three stone molds just arrived from Slater Stones. Strongman stones are great for developing functional lifting strength. We'll be molding stones for the box asap. Also, we now have two new aqua-bags for lifting. Lifting these 70# bags with an unstable load is a great way to develop core and functional capacity. You'll be seeing these in a WOD soon!

Comments (7) | Permalink |

Comments

Michele commented on 07-Oct-2010 10:26 AM

CrossFit Total score - 325. Maxed BS@115 and DL@150. Last Total score was 310.

Corey commented on 07-Oct-2010 06:49 PM

Rough day on the total - 675#. 115 less than last time. Went down on everything. Chalk it up as a growth day! A bad day crossfiting is better than no crossfitting.

Corey commented on 07-Oct-2010 08:06 PM

CFE WOD tonight - 3 x 1 mile w 2 min rest between. Actually did 1.1 miles the first two rounds - 6:56 pace, 6:52 pace, and 6:39 pace.

Troy commented on 07-Oct-2010 08:23 PM

Total - 585#. 25# increase from last time. PR on deadlift. Corey...your an awesome X-fitter, don't be too hard on yourself!

Craig commented on 07-Oct-2010 08:44 PM

Total - 860#
BS - 350
SP - 155
DL - 355

I guess technically all are PR since this is my first of each.

Craig commented on 07-Oct-2010 08:45 PM

Total 860#. BS - 350. SP - 155. DL - 355.

Candace commented on 08-Oct-2010 08:57 AM

CF TOTAL- 450... BS-160,SP-80,DL-210. Super proud of how far I've come in just 5 months. Excited to see my self grow as a crossfitter. And to all the veterans who have been there longer than me....I look up to y'all even on your "bad" days.

---

Post a Comment

Name (optional)

Website (optional)

Email Address (optional)

Please fill in the text in the image in the box below

Your comment

CrossFit Total

AM Class cancelled until later in the AM due to inclement weather! Once weather improves, we will post if another time later in this morning will be available for training. Thanks!

PM classes still open!

WOD
CrossFit Total
Rest
Measurements for Food Challenge

Corey after a WOD in the cool down mode!

We are completing our Food Challenge tomorrow, Saturday 13th. Remember to copy your food journals and give them to your coach. This is required to be eligible to win! Also, we will be doing CrossFit Total and Fran in the next two days. If you have not participated in the Food Challenge, there will also be an alternate WOD on Saturday. 

Comments (2) | Permalink |

Comments

Mike commented on 12-Feb-2010 08:57 AM

I will shovel my entire driveway for my metcon. I will post time later. For the strength component, I will push my vehicle out of my neighbor's lawn. For a cashout, hauling and cutting fallen limbs.

Enjoy the day!

Mike

Elisabeth commented on 12-Feb-2010 11:05 AM

Mike, bonus point if you run over to my house with shovel and do my drive way. Very tempting to run to the box.. but then i'd be no good... for any thing!

---

Post a Comment

Name (optional)

Website (optional)

Email Address (optional)

Please fill in the text in the image in the box below

Your comment

Food as Fuel Challenge 2010 - CrossFit Total

CrossFit Total

Food as Fuel Quick Tips

Rest

Today is the start of our Food as Fuel Challenge 2010! We will be gathering data, taking pictures, performing CrossFit Total and then holding a short Food as Fuel Quick Tips Seminar. Our goal is to get everyone started on the right foot today to do their best to win the Food as Fuel Challenge. 

Comments (3) | Permalink |

Comments

Chad commented on 04-Jan-2010 09:16 AM

I will be there tonight but will be late. Can't wait!

Corey commented on 04-Jan-2010 10:16 AM

Can't make it tonight. I will still participate in the food challenge although I guess I won't be an official competitor.

Melisa commented on 04-Jan-2010 03:25 PM

Love the almond pancakes!!! I did use vanilla. What a great breakfast, 2 warmed almond pancakes, 2 strips of turkey bacon and a small cup of milk! Yummy!!! I was great till lunch. Thanks for the great recipe Michele :)

---

Post a Comment

Name (optional)

Website (optional)

Email Address (optional)

Please fill in the text in the image in the box below

Your comment