CrossFit Katy

NO Class this Saturday!

Remember guys, I will be in Dallas this weekend so NO class this Saturday!

8/19 10,10,10 Again, Again, Again

Welcome to CrossFit Katy Cody.

AMRAP in 20 minutes of:

10 High Pulls

10 KB Swings

10 Push Ups

Cody: 9 Rounds 35#

Neal: 11 Rounds 55#

Stacy: 11 Rounds 15#

Jim: 9 Rounds 25#

Niki: 12 Rounds 25#

What Goes Up Must Come Down

Welcome to CrossFit Katy Cale!  Everyone did a great job on this workout, really happy with the intensity levels I saw.  This workout is a great demonstration of why working out in a group is so much better than going it alone.  David and Brain were able to push each other and beat the time that I put up by doing it by myself this morning.  You always get more out of yourself when you have others around you which is why it is the best way to train.

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Up and Down

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400m Run

10 Burpees

15 Renegade Rows

20 Thrusters

800m Run

20 Thrusters

15 Renegade Rows

10 Burpees

400m Run

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Warm down

As many slamballs in 2 minutes

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5# DBs

Stacy:           18:07,           56 Slamball 10#

Melissa:        20:45,           57 12#

Laila:            23:40,           40 10#

Shirley:         24:30,           41 10#

10# DBs

Jim:              23:01,           40 12#

Marie:           20:30,           48 12#

Debbie:         17:19,           64 12#

Susan:          17:35,           61 12#

Cale:             20:40,           40 12#

Rosa:            20:20,           47 10#

12# DBs

Niki:             17:45,           65 12#

Sal:              19:26,           62 10#

Carlos:          20:06,           47 12#

15# DBs

Jay:              18:29,           43 12#

Ed:               20:25,           64 12#

Larry:           20:25,           51 12#

Anthony:        17:10,           62 12#

20# DBs

Brian:            15:57,           62 20#

25# DBs

Neal:             16:13,           60 20#

David:          15:20,           70 20#

8/16 FREE Saturday Workout

8/14 Man Maker Complexes

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Man (or Woman) Makers

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3 Rounds

200 Jump Rope

30 Slamball

6 Man Maker Complexes

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Leah: 17:55

Carlos: 21:33

Shirley: Finished last Slamball

Susan:19:05

Sal: 23:38

Anthony: 20:15

Laila: finished with 20 slamball, 3 mmc

Adriana: 26:43

Diana: 25:32

Niki: 14:08

Marie: 22:33

Melissa: 29:32

8/13 Body Weight Wednesday

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Body Weight Wednesday! You don’t need weights to get a good workout, but when your running and doing burpees you should have shoes, not naming any names! 

Intensity is key to these workouts guys and learning that is a huge part.  Anthony learned it today, that’s what I want to see everyday. 

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4 Rounds

400m Run

25 Squats

25 push Ups

5 Burpees

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Neal: 18:25

Anthony: 21:40

Niki: 21:58

Larry: 25:47

Rosa: 25: 51

Sal: 30:20

Diana: 31:30

Jim: 38:02

Adriana: 38:49

Laila: 38:59

8/11 Balls to the Wall

Balls to the Wall

25 Push Ups

50 SlamBall/ High Pulls (30 reps everything for Mod)

400m Ball Run

50 Ball Squats

400m Ball Run

50 Ball Sit ups

400m Ball Run

50 Ball Step Ups

400m Ball Run

25 Push Ups

10# Ball

Stacy: 27:50 (Tuesday AM)

Andrea: 31:55

Diana: 33:50

Shirley: 29:58 Mod

Laila: 33:01 Mod

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12# Ball

Ed: 26:54

Rosa: 27:00

Carlos: 22:54 Mod

Alfonso: 28:15 Mod

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15# Kettlebell

Sal: 31:13

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20# Ball

Larry: 26:55

Anthony: 27:18

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35# Kettlebell

David: 23:02

8/11 Double Trouble in the AM

Results

8/9 FREE Saturday, Double Trouble

 

Double Trouble

AMRAP in 10 minutes of:

                  1                    5 Minutes Rest then                2

10 Thrusters                                                  10 KB Swings

10 Push Ups                                                   10 Slam Ball

Total Rounds Completed

(Sorry guys I forgot to write down the weights you used)

Anthony 14

Andrea 15

Diana 15

Adriana 12

Lissette 14

Karina 15

Laila 12

David 18

Sal 11

Darin 14

Rosa 18

Alfonso 14

Larry 17

Susan 9

8/8 8-8-08

Remember, FREE workout this Saturday!  Please email me to let me know you are coming if you have not done so yet.

It’s 8-8-08!  The Olympics start today which is awesome because it is always great to watch athletes perform at the highest possible levels.  They all got to where they are by training hard and focusing on their ability to perform.  CrossFit works the same way, you train hard and your performance level goes up.  As your performance level goes up your body becomes leaner and stronger.  Remember the goal of CrossFit is to achieve high levels of human performance, getting ripped and lean is just a sweet side effect!

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WOD

8-8-08

800m Run followed by

8 Rounds of

8 KB Swings

8 Push Ups

8 KB High Pulls

followed by

800m Run

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15#

Melissa: 23:12

25#

Niki: 16:40

Marie: 19:38

Jim: 20:08 (400m runs)

35#

Neal: 14:03