CrossFit Katy

Announcement!

July starts Wednesday!  Bring money for your classes and sign up online using the schedule button on the left of the page.  There will be no more than 12 people to a class!  If it is full wou will need to attend another class.  To be able to program workouts the way I want this is the way it has to be.

If there is demand to add another evening class on Friday nights I will do it.  Let me know.   

June 29th

WoD

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1 Lap Farmers Carry

2 Lap Run

30 Single Arm High Pulls (all on one arm)

20 Burpees

30 Single Arm High Pulls (other arm)

2 Lap Run

1 Lap Farmers Carry

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15# KB/DB

Debra: 20:46, Sharon: 23:55

18# KB/ 15# DB

Kim: 19:26, Leslie: 24:30, Shari: 26:55

Ashley: 26:55

20# KB/DB

Diana: 20:55

25# KB/DB

Stefanie: 13:08, Brittani B: 13:33, Leanna: 13:40

Teresa: 13:48, Anna: 14:48, Blanca: 14:52

Laura: 15:00, Stacy: 15:35, Melisa: 15:53

Heidi: 16:24, Marie: 18:51, Dawn: 19:12

Kellie: 19:18, Tamie: 20:07, Lisa K: 20:29

Karen F: 21:32, Laila: 23:14, Andrea: 23:26

Katalin: 26:19, Lou: 30:00

35# KB/DB

Drew: 12:11, Jay: 12:27, Albert: 12:31

Bobby: 13:01, Min: 13:20, Joe: 13:29

Matt S: 13:59, Cheston: 14:45, Ethan: 15:12

Scott: 16:47, Justin: 17:17, Brandon: 17:22

Reed: 17:32, Josh: 18:26, Steve: 19:04

Sol: 19:18, Zach: 20:29, Wade: 23:40

Adam: 26:51, Ed: 29:12

Me doing WoD 1 of the CF Houston Summer Challenge

Neal from CrossFit Katy doing WOD 1 From CF Houston Summer Challenge from Neal Kay on Vimeo.

If the embeded video doesn't work here is the link to it, http://www.vimeo.com/5378877

June 26th, A Little Help from P3

WoD

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7 Rounds

100m Run

20 Butterfly Sit Ups

15 KB Swings

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18# KB

Kevin C: 11:50, Kristen: 15:02, Kim: 18:12

Lisa K: 19:15, Debra: 21:42, Shelly: 22:25

25# KB

Brittney: 13:46, Melisa: 14:04, Kevin B: 14:40

Heidi: 15:32, Anna: 15:42, Tamie: 15:45

Dawn: 16:07, Laila: 17:07, Lou: 19:02

Wade: 21:02

35# KB

Ethan: 14:33, Stacy: 14:45, Blanca: 15:05

Josh: 16:18, Laura: 17:21, Marie: 13:09

Zach: 22:08, Adam: 23:12

45# KB

Drew Re: 12:58, Cheston: 13:20, Joe: 14:06

Sol: 15:11

55# KB

Albert: 13:30, Bobby: 14:08, Min: 14:08

Cody: 14:42, Justin: 18:04

June 24th, Hey, This WOD Has Rest in it?

WoD

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1 Minute at each station with 30 second break between exercises

1 Minute Break between Rounds

3 Rounds

KB Swings

Push Ups

Slamball

Burpees

Box Jumps

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Guys = 12 Lbs Slamball, Ladies = 10

Score = Total Reps

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18# KB, 12in Box

Sharon: 241 (went to 5# DB Swings)

Tammy: 272

Karen: 310

18# KB, 16in Box

Mike: 240

Kevin: 242

Debra C: 302

Kim: 322

25# KB, 16in Box

Tamie: 288  (all Jumps)

Diana: 292

Beverly: 301

Lisa K: 308

Dawn: 331

Laura: 363

Lisa V: 380

25# KB, 20in Box

Wade: 264

Andrea: 280

Brittney: 287

Matt S: 307

Brad: 330

Melisa: 341

Ethan: 342

Kellie: 350

Anna: 386

35# KB, 16in Box

Stacy: 308

Stefanie: 340

35# KB, 20in Box

Heidi: 275

Marie: 280

Laila: 287

Matt B: 308

Josh C: 316

Sol: 327

Leanne: 347

35# KB, 24in Box

Scott: 325

Drew Ro: 326

45# KB, 24in Box

Joe: 335

Drew Re: 352

55# KB, 24in Box

Justin: 187

Bobby: 298

Jay: 338

Albert: 372

June 23rd, Power Up

WoD

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5 Rounds

5 Power Clean

5 Front Squat

5 Push Press

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15# DBs

Dawn: 7:40

20# DBs

Laila: 5:50

55#

Melisa: 7:59

65#

Niki: 3:56

Lisa V: 10:49

Blanca: 14:06

75#

Liz: 7:46

95#

Drew Re: 7:38

Ethan: 11:07

Sol: 12:36

115#

Albert: 8:18

135#

Neal: 8:48

Cody: 13:48

Bobby: 18:16

Use the Scheduler on the LEFT of the Page! In July we will not have more than 12 People to a class! Except Saturdays

Sign in to MINDBODY online and create a profile if you have not done so.  In July if you show up to a class with out having scheduled it and there are 12 people here who did schedule, you don't work out.  For me to program the most effective workouts into the 1 hour time slot this is what has to happen.  If a button comes up saying to register as unpaid, that is the button you need to push to schedule classes.  I will know if you have paid but I need you to sign in first so that I can tell the system you have paid.  If you have any problems let me know.

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Also, there will be no class on Saturday, June 27th.  We will be at the CrossFit Houston Summer Challenge.  You are welcome to come out and cheer on a couple of our athletes who will do great!  Details at www.CrossFithouston.com

Trouble on the High Seas

WoD

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4 Rounds

500m Row

20 +1 Push Ups

rest about 2 mintues between rounds

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+1 push ups = 1 step harder than usual,

knees become toes, toes become feet on box

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500m time is what is recorded

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5:30am

Cody: 1:38, 1:49, 1:52, 1:50

Bobby: 1:36, 1:51, 1:59, 2:01

Drew Ro: 2:10, 2:25, 2:41, 2:54

Scott: 1:54, 1:59, 2:03, 2:05

Steve: 1:51, 2:00, 2:04, 2:07

Anna: 1:54, 2:09, 2:12, 2:14

6:30am

Justin: 2:09, 2:11, 2:14, 2:06

Albert: 1:43, 1:44, 1:52, 1:49

Dawn: 2:10, 2:16, 2:15, 2:13

Laura: 2:02, 2:04, 2:06, 2:06

Drew Re: 1:44, 1:50, 1:55, 1:55

Matt: 1:46, 1:58, 2:04, 2:02

Patrick: 2:12, 2:03, 2:16, 2:08

Neal: 1:31, 1:43, 1:45, 1:51

9:30am

Marie: 2:22, 2:01, 2:09, 2:15

Joe: 1:45, 1:51, 1:54, 1:57

Jay: 1:39, 1:43, 1:50, 1:50

Kayleen: 2:24, 2:19, 2:18, 2:16

Debra C: 2:24, 2:34, 2:35, 2:44

Adam: 1:57, 2:21, 2:25, 2:11

Karen H: 2:22, then subbed run w/ DB (back)

6:30pm

Josh C: 1:47, 1:56, 1:53, 1:54

Matt S: 1:48, 1:48, 2:03, 1:58

Diana: 2:12, 2:20, 2:20, 2:23

Andrea: 2:09, 2:12, 2:13, 2:09

Min: 1:36, 1:41, 1:48, 1:52

Heidi: 1:52, 1:55, 1:55, 1:59

Stefanie: 1:54, 2:05, 2:06, 2:08

Laila: 2:08, 2:09, 2:13, 2:18

Wade: 1:54, 1:54, 2:02

Brad: 1:35, 1:57, 2:15

Ethan: 1:42, 1:51, 1:57

David U: 1:29, 1:36, 1:38

Sharon: 2:43, 2:45, 2:59

Karen: 2:18, 2:19, 2:15

Leanne: 2:04, 2:07, 2:14

7:30pm

Cheston: 1:48, 1:58, 1:56, 1:50

Beverly: 2:17, 2:20, 2:24, 2:17

Lisa: 2:27, 2:29, 2:20, 2:21

Blanca: 2:08, 2:13, 2:15, 2:11

Kellie: 2:28, 2:20, 2:20, 2:21

Brittney: 2:10, 2:03, 2:07, 2:05

David M: 2:08, 1:59, 2:18, 2:23

Zach: 1:48, 1:59, 2:18, 2:10

Saturday Fun, Remember NO Class next Saturday the 27th

WoD

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80 Squats

70 Sit Ups

60 Lunge Steps

50 Push ups

400m Run

30 KB Swings

20 Burpees

1 Lap

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June 19th, Its All About the Quality of the Hops

   

Welcome Jenny to your first workout with CrossFit Katy!  Now some coaching/scolding.  Things to remember when you are doing your workout.  Good form/technique and FULL range of motion are the most essential and necessary parts of your workout.  If you do not do full range with a good form on all your reps of every exercise a time on the board is meaningless.  When you get tired having that muscle memory to go to the full range of motion is necessary but you don’t develop it if you don’t do it in the first place.  Full depth squats, completely open hips on box jumps, running the full 2 laps in this particular workout.  It is your workout, but doing half squats yields half of the desired results, if that much.  You will add the speed when you have the movements down.  Everybody is doing a great job, but we can all do a little better.  We are a fitness community; the person next to you sees what you are doing and gets energy from it.  If you aren’t doing everything correctly or to the most of your ability it rubs off, and likewise for if you are leaving it all on the mats, that rubs off too!  The better your workout is the better everyone else’s workouts are!  Alright, stepping off my soapbox now.   

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WoD

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3 Rounds

460m Run

15 Front Squats (MOD goblet squats)

20 Box Jumps / Step Ups

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(Under 45# = Kettlebell Goblet squat)

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20# KB, 16 Inch

Debra C: 18:20

25# KB, 16 Inch

Karen H: 16:06, Kayleen: 16:09, Kim: 16:30

35#, 12 Inch

Beverly: 13:51, Lisa K: 14:00

35#, 16 Inch

Laila: 15:50

45#, 16 Inch

Lori: 13:23, Heidi: 17:29

45#, 20 Inch

Lezlie: 14:03, Kevin: 14:30

65#, 16 inch

Laura: 14:48, Katalin: 18:16

65#, 20 Inch

Niki: 10:49, Teresa: 14:49, Anna. 16: 16:37

Stefanie: 16:50, Marie: 19:10

75#, 20 Inch

Wade: 16:45

95#, 24 Inch

Brandon: 18:28, Drew Re: 18:40, Sol: 19:05

115#, 16 Inch

Zach: 19:04

115#, 24 Inch

David: 12:45, Neal: 13:45, Albert: 13:50

Cody: 15:48, Bobby: 16:28, Joe: 17:07

Min: 17:38, Justin: 18:36

June 17th, Take It With You

 

 

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CrossFit Katy Kids Coming in September!!

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Lots of new faces today. Welcome out Matt S., Brad, Jordan and Wade to your first CrossFit Katy workout.  And Mo from CrossFit Houston stopped in for a workout as well.

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WoD

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5 Rounds

7 Right Arm Push Press

7 Windmills Right

7 Left Arm Push Press

7 Windmills Left

230m Run with DB

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10# DB

Karen E: 16:04, Kim: 16:30 (used 5# for WMs)

Karen H: 16:33, Kayleen: 16:33,

Sharon: 17:23 (used 5# for WMs), Debra C: 18:40

12# DB

Lori: 11:09, Andrea 12:26

15# DB

Leanne: 11:33, Stefanie: 12:05, Laura: 12:45

Matt S: 13:01, Scott: 13:18, Heidi: 13:40

Lisa V: 13:47, Laila: 13:48, Dawn: 13:53

Anna: 13:54, Tamie: 15:25, Jordan: 15:43

Lezlie: 15:46, Katalin: 15:50, Melisa: 15:51

Wade: 15:52, Mike: 17:16 (10# for WMs)

20# DB

Blanca: 11:25, Josh C: 13:00, Zach: 13:29

Ethan: 14:10, Leah: 14:30, Marie: 15:07

Jeff: 15:42, Brad: 16:47, Ed: 18:00

25# DB

Teresa: 12:43 , Niki: 14:27

30# DB

Jay: 11:32, Min: 12:01, Drew Re: 12:03,

Mo: 12:27, Ramiro: 12:33, Brandon: 13:25

Matt B: 14:02, Sol 15:16, Bobby: 16:58

Joe: 17:30, Justin: 17:55

Cody: 19:03 (10# Left arm, injury)

35# DB

David: 10:57

Albert: 12:00