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MARCH 2009


So You Wanna Be A Rock SuperStar?

Sorry about the neglection of the site. I've been at the beach in Charleston, SC for the past 3 days kickin' it with the fam...yeah, I know...rough life.

Check out the video Lisa put together from CrossFit Houston. Its long...but awesome!


What to do between now and June...SQUAT!

A few of you have emailed me asking what you should be doing between now and June in order to get ready for CrossFit and I think all of you have received the same response...SQUAT! The squat is the foundational movement for CrossFit and if you can do it correctly/efficiently the other movements will be icing on the cake. Here are a few videos from that you can use to start working on your squat.

I'm not a big fan of the music in this one, but Nicole is in it (cue Tal drooling on the keyboard):

This is a clip from a Level II certification where Andy Stumpf gives a quick explination of the squat:

The big thing is to just MOVE. Get up and run, lift heavy stuff, walk, ride a bike, make whoopie, play sports, get in a fight or two...the list goes on and on. And keep the emails rolling in with any questions, suggestions, ideas, whatever...the more the merrier. Can't wait to meet all of you in June!



CF Houston WOD (March 25, 2009)

Workout of the Day (WOD):

3 Squat Cleans (185# - each rep is from the ground)

15 GHD Sit Ups

AMRAP in 12 minutes.

Its always interesting to see how your body reacts when you completely tax one muscle group like your core with GHD Sit-Ups...

And then try to blast through a full-body dynamic movement like a Squat Clean...


Get it GIRL!

Leslie cowgirled up and braved the rain to crank out a handstand in front of ol' Daniel Morgan for The Daniel Morgan Challenge. She also drug Jack out there to snap the picture and won herself a couple of t-shirts in the process.

Then she went above and beyond the call of duty and cranked out another one in front of the fountain.

If you have more pics, send them to me and I'll throw them up on the site. And a quick heads up, this won't be the last little "challenge" between now and June so keep an eye on the site.

CF Houston WOD (March 24, 2009)

The Daniel Morgan Challenge is still wide open!

Workout of the Day (WOD):

5 Handstand Pushups

5 L-Pull Ups (Legs out straight...hence the "L"...and knock out a deadhang Pull Up)

50ft Lunge Walk

AMRAP in 15 minutes.

***Rest 5 minutes***


Push Press

Work up to MAX LOAD.

She's a MAN-EATER...just kidding, she's awesome...Happy 3*th 21st Birfday Lisa!!!


CF Houston WOD (March 23, 2009)


Workout of the Day (WOD):

400m Run

Max Reps Floor Press (35# KB/25# KB)

AMRAP in 20 minutes.

***Score the total number of Floor Press reps. Once the KettleBells hit the deck or stop moving for more than 3 seconds, start a new round.***

COOLDOWN: Sprints. Stay low out of the blocks/parking curbs.


The Daniel Morgan Challenge

The Daniel Morgan Challenge has already been issued via email to everybody on the CrossFit Spartanburg email distro list, but here's the deal: The first person to email me ( a picture (or video, whatever) of themselves doing a handstand in front of the Daniel Morgan statue in Morgan Square will win a CrossFit Houston t-shirt and a CrossFit Spartanburg t-shirt (when it comes out, you'll have the first one). There...the challenge has been issued.


CF Houston WOD (March 20, 2009)

Workout of the Day (WOD):

30 Front Squats (75% of your body weight)

1600m Row or Run (your choice)

For time.

Ooooo lawdy, pick your poison after the 30 Front Squats...


CF Houston WOD (March 18, 2009)

Workout of the Day (WOD):

5 Rounds

15 Deadlifts (225#/185#)

20 Elevated Push Ups

100ft Walking Lunge

For time.

Elan and Jaime grindin' through some walking lunges.


CF Houston WOD (March 17, 2009)

Workout of the Day (WOD):


Overhead Squat

Work up to MAX LOAD.

***Rest 5 minutes***

5 Rounds

6 OHS (75#)

12 Lateral Burpees (Everything is the same as a normal Burpee, but jump laterally over a parallette each time.)

For time.

Isela crushed the OHS yesterday for a new PR, 115# for a set of 3. It had to be the "Crank Dat Soulja Boy" playing in the background. Check out the watch me youuuuu.


CF Houston WOD (March 16, 2009)

Workout of the Day (WOD):

800m Run

25 Ring Dips

10 Pull Ups

15 RIng Dips

15 Pull Ups

10 Ring Dips

25 Pull Ups

800m Run

***If you have a weighted vest...wear it***

For time.

Little Mikey got a new toy this weekend, a 20# weighted vest. This thing is awesome! Here's can do pretty much any WOD with it on because it fits snug, the weight is well distributed across your torso, and its not bulky at all. Oh, and its bright freakishly bright reflective green...should you ever want to do a WOD at night in the middle of the road. Here's the website for the vests (I think they have a St. Patty's Day Sale).


CF Houston WOD (March 14, 2009)

Workout of the Day (WOD):

5 Rounds

9 Hang Squat Cleans

3 Rope Climbs (RX'd is no legs)

For time.

We had Justin from CrossFit Dallas Central drop in this weekend for a Saturday morning WOD...sent him back with a healthy dose of rope burn.


CF Houston WOD (March 13, 2009)

Workout of the Day (WOD):

"Freddy's Revenge"

5 Rounds

5 Push Jerks (or just get it overhead any way you want)

10 Burpees

For time.

Its Friday the 13th and Carlos couldn't have picked a better workout for today..."Freddy's Revenge". You wanna know who is chasing Freddy Krueger in his nightmares these days? (And NO, its not Chucky Norris). Its this dude...


CF Houston WOD (March 12, 2009)

Workout of the Day (WOD):

AMRAP in 30 minutes

5 Pull Ups

5 RIng Dips

15 Sit Ups

Who says Southern Belles have to walk around in big dumb dresses and drink sweet tea all day under an umbrella? Let me introduce you to the new breed of Southern Belle. These ladies from over at Broome High School Air Force JROTC are obviously no stranger to a pull up as they crank through a bout with "Helen".


CF Houston WOD (March 11, 2009)

Workout of the Day (WOD):

3 Rounds

500m Row

12 Deadlifts (225#/155#)

21 Ring Dips

For time.

***Rest 5 minutes***

1000m Run or Row time trial.

We definately had a few battles during the time trial yesterday. Throwin' elbows...


CF Houston WOD (March 10, 2009)

Workout of the Day (WOD):

AMRAP in 15 Minutes

7 Overhead Squats (95#/65#)

14 Passthroughs (shown below)

Start in this position:

Get to this position:

Get back:

Don't let your feet touch while in transition.


Spring Challenge Video...Its Sick!

More Spring Challenge Pics

Bored at work? Check out CrossFit Houston and CrossFit Bayou City for tons of pics from this weekend. Word on the street is that there's a video on the way...stand by.

He was a little to young to participate this weekend, but here's Zane (AKA "Superhero", "InZANE", or simply "Hulk") showing proper elbow level when doing a front squat.

CF Houston WOD (March 9, 2009)

Workout of the Day (WOD):

3 Rounds

400m Run

21 Kettlebell Swings (35#/25#)

21 Box Jumps (24"/20")

For time.

Still feelin' the effects from Saturday...


CrossFit Spring Challenge 2009

The first annual CrossFit Spring Challenge, hosted by CrossFit Houston and CrossFit Bayou City, was held yesterday. Over 60 athletes competed in 3 hellacious WODs. Winners were decided based upon the lowest combined time for the 3 events:

WOD #1 (at CrossFit Bayou City):

5 Rounds

5 Thrusters (135#/85#)

10 Box Jump Burpees

For time.

WOD #2 (at the Park):

1 mile run (cross country with hills...big nasty hills)

For time.

WOD #3 (at CrossFit Houston):

5 Rounds

5 Curtis P's (95#/65#)

10 Wall (20#/14#)

15 American Kettlebell Swings (55#/35#)

For time.

More pictures and video of the Spring Challenge to follow later this week, but here's the event t-shirt.


CF Houston WOD (March 5, 2009)

Workout of the Day (WOD):

5 Rounds

2 DB Shoulder Press

4 DB Push Press

6 DB Push Jerk

After the push jerks, MAX # of Box Jumps in 2 min

Rest 1 minute

Record # of Box Jumps Per Round.

1 of 2 things must be true after analyzing this picture. Either chicks are immune to box jump pain or they were sandbaggin'...


Take it to the MAX...

Anytime you get something, boats, shoes, underwear, pets, babies, should always take it to the MAX as soon as you get it. Test it out, see if it can handle the hardcore life you live. We got some new pull up bars at CF Houston and wasted no time Op Testing their load bearing capacity.

CF Houston WOD (March 4, 2009)

Workout of the Day (WOD):

5 Rounds

7 Thrusters (135#/95#)

66ft Bear Crawl

66ft Broad Jump Burpee

For time.

The fun meter was definately pegged yesterday...


CF Houston WOD (March 3, 2009)

Workout of the Day (WOD):

AMRAP in 15 minutes

10 Kettlebell Swings (35#/25#)

10 Deadhang Pull Ups (No Kipping)

10 Clapping Push Up

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