CrossFit Houston

Sat, 05/30/09

WOD
x 3 Rounds
800m Run
30 Pushups
50 Situps

Results:
Elan 21:10, Andrew 22:04, Diana 23:56, Adrian 23:25, Lawrence 20:25, Atish 23:28, Tony 23:30
Jessee 21:14(400m), Alicia 22:02(400m), Norma 34:49 (Knee Pushups), Monica M. 24:11 (Knee Pushups), Jessica 26:16 (Knee Pushups), Tammy 26:01 (Knee Pushups), Jie Jie 34:53 (Knee Pushups)
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Fundamentals II
Michael, Iris and Caryn - see you all next week!

Fri, 05/29/09

WOD
AMRP in 12min
5 Thrusters
10 Lateral Burpees

Results: WOD/5am WOD/Carlos and Vic's WOD

Well as some of you may know I am a Police Officer on a local agency here in Houston, TX; some of you also know that I am also on our SWAT team.

 I have been coming to CFH for a little over a year now and man what a difference it has made for me! I have more endurance, stamina, strength, etc...  All of this has really come to the forefront in just the past couple of months. I just completed my third SWAT school in April and it was a 70 hour course in 6 days so needless to say we had some long physical days. In May, I attended two more schools (Sniper school and Tactical Team Leaders Course). The sniper school was a bi*#$!!! All three of these courses tested mental and physical endurance and more on the physical side.
If I had not been working out at CFH, I can"t even imagine what I would have felt like or how I would have dealt with the physical challenges that all three courses dished out.
In short, I kicked tail in all three courses and never once did I get tired nor were any of the physical demands of the courses a factor. I felt great and could have gone harder and longer if the courses called for it.
I wish that I had found CrossFit a lot sooner... I can only imagine what more I could have been able to do?
I do know one thing - CROSSFIT SHOULD BE MANDATORY FOR ALL LAW ENFORCEMENT!

I want to thank Carlos for the encouragement and guidance this year and I appreciate his continued support and friendship... You're one bad dude! Also to Lisa, Tal and Rico for all of their continued support and guidance. I hope that more of my team will come and join the CFH family so they can have first hand experience on how CrossFit can change every aspect of tactical performance. I know it has for me.
I truly believe that winning 4 out of 6 top gun challenges and winning the overall comprehensive competition in the sniper school was a direct benefit from training at CFH. I felt awesome and it felt good putting an a$$ kicking on younger officers during the course.

I can't wait for more.......

Joe D.

Thur, 05/28/09

WOD
x 5 Rounds
You have 3min to complete the following:
400m Sprint
As Many Kettle Bell Swings (Russian) As Possible
At the end of the 3min you get a 3 min break

Results:
Zulema 25# 25, 26, 27, 28, 29
Ben 35# 39, 30, 29, 18, 22
Lupe 25# 30, 31, 25, 25, 21
Atish 35# 43, 35, 31, 31, 31
Tony 55# 30, 26, 18, 19, 24
Alex 55# 33, 35, 32, 38, 35
Elan 55# 31, 45, 31, 38, 42
Tammy 25# 29, 38, 35, 32, 31
Amy 25# 35, 37, 32, 33, 32
Diana 25# 39, 37, 37, 36, 39
David D. 25# 39, 44, 44, 38, 45
Maria 20#/200m 43, 40 ,51, 50, 52

Daniel 55#, Andrew W. 55#, Sasi 55#, Norma 25#, Hillary 25#, Milky 55#, Andrew 55#, Luke 55#, Russell 35#/200m - SORRY Guys, Carlos misplaced results :(

Wed, 05/27/09

WOD
x 6 Rounds
12 Shoulder Press
12 Pullups
** 1min Break**

Rest 3min then..
CoolDown
21 - 15 - 9
PushPress
Burpees

Results:
  

Tue, 05/26/09

WOD (courtesy of OPT)
As Many Reps Possible in 5min of
DB Squat Cleans to Jerks or Press
-Immediately Followed By-
As Many Calories Rowed in 5min
or As Much Distance (Shuttle Run) Covered in 5min

Results:

Mon, 05/25/09 - Memorial Day

WOD
"Danny Dietz"
x 10 Rounds
200m Run
5 Pullups
10 KB Swings (M55#/F35#)
15 Pushups




Awesome Job, Adrian and Lupe on getting the wod done without assistance on the pullups!

Results:

Hey guys, I just came back from a fire and just want to tell u guys how much stronger I felt; my stamina was definitely there!  We were in there for a good time and I had plenty of air left in my bottle.  I felt great and feel great right now.  I wish more firemen could experience this and realize the importance of staying fit. 

Thanks for everything! You guys are great!  I cant wait for my next WOD.  See u guys tomorrow!
David Davila

Sat, 05/23/09

WOD
For Time
800m Run
400m OH Carry M45/F35
200m KB’s Farmers Walk M35#&55#/F25#&20#
100m BearCrawl
50 Burpees

Results:
will be posted later
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Fundamentals I: Jenn, Jonathan, Surapheal, Iris, Lisa and Michael - Good Work, everyone!

Fri, 05/22/09

Back Row: Andrew, Daniel ,Bryan, Milky, Tim
Front Row: Tony, Adrian, Rachel, Megan, Jenn, Tammy, Duncan(CrossFit Steel in Canada), Mo, Lauren & Josh

WOD
x 5 Rounds
7 KB Thrusters
11 Burpees

Results: