CrossFit Katy

July 29th, Back to the Basics

WoD

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2 Laps (460m)

100 Push Ups

2 Laps

100 Sit Ups

2 Laps

100 Air Squats

2 Laps

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MOD = 65 reps

* = Knee Push Ups

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MOD

Brad: 27:06

Kevin: 28:32

Adam: 30:50*

Tracy: 36:14*

Jennie: 40:24*

Mike: 500m Row mod for run, 26:15*

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Rx

Neal: 18:43,  Albert:19:01,  Niki: 19:36

Drew Re: 19:37,  Brittney: 21:46*,  Melisa: 21:46*

Leanne: 21:53*,  Lezlie: 22:24*,  Stefanie: 22:55*

Stacy: 23:06*,  Bobby: 23:14,  Drew Ro: 23:16

Ethan: 23:18,  Teresa: 23:46,  Laura: 24:23

Anna: 24:31*,  Wade: 24:52,  Earl: 25:24

Cody: 26:07,  Karen: 26:35*,  Min: 27:00

Josh: 27:00,  Diana: 27:02*,  Robin: 27:16*

Matt S: 27:42,  Tamie C: 27:45*,  Kurt: 28:58

Laila: 29:12*,  Andrea: 29:11*,  Heidi: 29:57*

Tammy L: 29:57*,  Monique: 30:54*,  Kim: 31:15*

Sol: 31:22,  Justin: 32:10,  Lisa K: 32:56*

Matt B: 33:40,  Debra: 33:49*,  Zach: 33:54

Announcements! Updated Sept. 2nd

The Monday and Wednesday 7:30pm class is still on.  The scheduler has a glitch that won't let me change the schedule until next month but the 2nd 6:30 class listed is the 7:30 class.   

Announcements: NO Class September 26th

 

There will be NO class on Saturday the 26th at CF Katy as we will be at Bayou City CrossFit for Fight Gone Bad 4!  More details to come, and check out Bayou City CrossFit for more details.  I would really like a lot of us to come out and represent CrossFit Katy at FGB 4.  It will be a fun event and a great way to meet fellow CrossFitters from across the Houston area. 

It's September! Reminders, payment is due for the month, you can include$5 for water from the fridge or bring in a case of water,

Thursday classes are now up on the scheduler

I am looking to probably start CrossFit Kids classes in October.  I want from you guys an idea of who would be interested in enrolling their kids.  I want to keep it small and preferably open to only the children of current members at this time.   The plan is to have middle school age group and an elementary group in the early afternoon Monday, Wednesday, Friday.  Please let me know if you are interested.

Both the Black and Green shirts are in! Buy them before your size runs out! $20

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July 28th, Clean + Jerk Time Ladder, AKA "Death by Clean + Jerk"

With a continuously running clock do one Clean and Jerk the first minute, two Clean and Jerks the second minute, three Clean and Jerks the third minute... continuing as long as you are able.  Rx = (135/85)

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Score = failed round

Important note, if you finish the round, no matter how much time you have rested you need to attempt the next round.  Don’t just stop because you don’t think you can finish round.  This goes for any time ladder workout that we do, next time we will be counting rounds + reps.

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55#

Robin: 7, Melisa: 8

65#

Lisa V: 5, Cody M: 7, Laura: 9

85#

Teresa: 8, Niki: 9

95#

Josh: 7

115#

Wade: 9

135#

Bobby: 7, Cody C: 9, Neal: 9

Albert: 10

July 27th, "The Filthy Fifty...or Dirty 30"

The Filthy Fifty or Dirty Thirty

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Here is a nice write up by a journalist covering CrossFit of his Filthy 50 experience. 

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50 Box Jumps

50 Jumping Pull Ups

50 Kettle Bell Swings (35#)

50 Walking Lunges

50 Knees to Elbows (MOD Knee Raises or Crossovers and Sit Ups)

50 Push Press (45#)

50 Supermans

50 Wall Ball (20/14#)

50 Burpees

50 Double Unders (MOD 4x singles)

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MOD = Dirty 30, 30 reps of each

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I did not record weights, heights or modifications on the excercises on this one guys because there were just too many.  I did record who did it completely as RXed.  The knees to elbows and double unders kept a lot of you from hitting it as RXed, just keep working on those movements.  Practice before and after class, grab a jump rope and practice at home.  You do not get better by not doing something or just waiting until we do it in a workout…be ready for it when it comes up in a workout. 
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Dirty 30

Debra: 29:54,  Adam: 30:38,  Kellie: 31:57

Lisa K: 34:32,  Monique: 35:02,  Ed: 36:01

Kristi: 39:45,  Jennie: 43:20,  Tracy: 43:39

Corrie: Burpees,  Kurt: Burpees

 

Filthy 50 RX

Neal: 27:28

Ramiro: 31:50

Albert: 38:00

 

Filthy 50 w/ MODS

Drew Re: 34:03,  Teresa: 35:19,  Leanna: 36:06

Min: 36:16,  Brittney: 37:11,  Brandon: 37:49

Earl: 37:55,  Lisa V: 37:55,  Cheston: 39:25

Sol: 40:28,  Ethan: 42:40,  Tyler: 44:27

Heidi: 44:30,  Diana: 47:12,  Anna: 48:35

Matt S: 49:03,  Rick: 49:13,  Laila: 49:35

Andrea: 49:35,  Bobby: 49:45,  Steve: 50:12

Brad: 52:15,  Justin: 56:20,  Cody: Burpees

Wade: Burpees

July 25th, A Little Endurance, A Lot of Calories

"The Evolution" by CrossFit by Overload from CrossFit South Philly on Vimeo.

This is a cool video showing the growth of CrossFit over the past few years from the original gym in Santa Cruz to what it is today.  It's long, you might want to hit play and then pause to let it load and then watch it once it"s most of the way loaded.

WoD

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4 Laps (920m)

80 Sit Ups

40 Push Ups

20 Burpees

2 Laps (460m)

60 Sit Ups

30 Push Ups

15 Burpees

1 Lap (230m)

40 Sit Ups

30 Push Ups

10 Burpees

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July 24th, A Good Year

 

I got to thinking the other day that our 1 year anniversary had come and gone and I hadn’t taken much time to look back at what CrossFit Katy has become during that time.  Here are pictures from 7/1/08, the first day of CrossFit Katy.  The first picture is everyone who attended the 5:30am class and the second is the entire attendance of the 7:30pm class.  I had a 6:30am class…no one came, what a difference a year makes. Thanks Stacy and David for sticking with me from day 1.  Thanks to everyone else for sticking with me for the days since then, CrossFit Katy will only get better from now through the future, I promise.

 

WoD

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5 Rounds

15 Wall Ball

10 High Pulls

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6# Ball / 20# HP

Kristi: 14:30

6# Ball / 25# HP

Tracey: 11:49*,  Jennie: 14:19

10# Ball / 35# HP

Robin: 10:00,  Monique: 11:43

10# Ball: 45# HP

Melisa: 9:19

10# Ball: 55# HP

Laura: 9:45,  Anna: 9:47

14# Ball / 45# Ball

Heidi: 12:25

14# Ball / 55# HP

Stacy: 10:35

14# Ball / 65# HP

Niki: 6:05,  Brittney: 10:16,  Rick: 10:25*

Greg: 10:28

14# Ball / 75# HP

Scott: 11:18

16# Ball / 75# HP

Josh: 10:20,  Earl: 10:33, Brad: 12:14

Kevin: 4 Rounds

16# Ball / 95# HP

Sol: 11:50, Justin: 14:00, Adam: 15:34

20# Ball / 95# HP

Albert: 6:53,  Ramiro: 9:23,  Brandon: 10:05

Drew: 10:23,  Zach: 10:44,  Cody: 10:59

Bobby: 11:57,  Min: 12:27,  Steve: 12:56

 

July 22nd, So simple yet so effective

WoD

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4 Rounds

2 Laps

50 Squats (MOD = 30)

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WoD Video : 400m run/50 squat X 4 workout. Our run is 460m…I am sure that is where the difference in our times vs. these guys times are.

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Compare to May 20th.  Some are better, some are worse.  It was a really humid and hot day and squatting to the Dynamax balls got some people since you now are doing full range of motion squats but intensity needs to remain high.  Dig deep and fight through these workouts, the fight is what brings the change. 

 

MOD

Tracy: 22:15

Kristi: 22:19

Jennie: 22:40

Rx

Niki: 12:11,  Albert: 13:27,  Min: 14:45

Ramiro: 15:43,  Stefanie: 15:52,  Josh: 16:22

Scott: 16:23,  Drew: 16:30,  Leanne: 16:32

Ethan: 16:33,  Matt S: 16:40,  Brittney: 16:47

Diana: 17:11,  Earl: 17:28,  Bobby: 17:44

Karen: 18:20,  Tyler: 18:30,  Lisa V: 18:48

Brandon: 18:51,  Reed: 19:08, Laura: 19:24

Wade: 19:26,  Justin: 19:33,  Heidi: 20:14

Andrea: 21:10,  Zach: 21:16,  Monique: 21:27

Sol: 21:30,  Kim: 21:38,  Laila: 21:58

Tammy: 22:18,  Rick: 22:40,  Brad: 23:37

Kellie: 24:07,  Lisa K: 24:37,  Debra: 25:07

Adam: 28:43

July 21st, "Christine"

Hit play for the video to load, it takes a second

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“Christine”

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3 Rounds

500m Row

12 Deadlifts (Rx= BodyWeight)

21 Box Jumps

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85# Deadlift/ 16in Box, Debra: 18:20

95/16, Robin: 17:32, Beverly: 16:44, Tamie: 18:09

95/20, Laila: 16:11, Lisa K: 18:24

115/16, Laura: 16:11, Dawn: 16:36

115/20, Brittney: 14:44

145/20, Niki: 11:50

155/20, Ramiro: 12:53

160/20, Drew: 11:49

175/20, Sol: 14:22, Ethan: 15:33

185/16, Rick: 16:59

185/20, Wade: 17:48

225/20, Brandon: 13:45

235/20, Cody: 14:36

245/20, Bobby: 14:56

WoD

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21-18-15-12-9-6-3

Push Press

KB Swing

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10# DBs/ 15# KB

Jennie: 20:24

12# DBs/ 18# KB

Monique: 7:58, Corrie: 10:50

12# DBs/ 20

Debra: 11:01, Kim: 11:40

15# DBs/ 25# KB

Tammy: 12:19

45/25

Rick: 8:20, Kellie: 11:48, Dawn: 12:23

45/30

Melisa: 11:17, Andrea: 13:04, Diana: 13:05

Heid: 13:07, Karen: 13:07

45/35

Lori: 11:32, Leanne: 12:19, Stacy: 12:48

Marie: 25:10 (did 65# for 21-18-15)

55#/30#

Drew Ro: 11:30

65/25

Kurt: 14:44

65/35

Tyler: 10:36, Earl: 11:02, Scott: 13:11

75/35

Brad: 13:19, Adam: 14:23

75/45

Joe: 18:03

85/35

Wade: 13:25

Ethan: 14:51

Josh: 15:40

85/ 45

Matt S: 13:10

95/40

Drew Re: 12:21

95/45

Ramiro: 11:50, Brandon: 12:34, Justin: 13:33

Zach: 14:02

95/55

David: 9:55, Neal: 10:41, Albert: 11:26

Min: 12:40, Bobby: 13:30, Cody: 13:54

Reed: 13:55, Steve: 14:03, Cheston: 16:09

Jay: 18:05

July 17, New Toys!

 

Wall Balls are Here!

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6 Rounds

1 Lap

12 Wall Ball

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6# Ball

Kim: 14:50, Kayleen: 15:08, Debra: 16:50

10# Ball

Stacy: 11:25, Laura: 12:06, Stefanie: 12:25

Anna: 12:54, Robin: 13:40, Karen: 16:01

Laila: 16:29, Kevin: 16:46, Andrea: 16:52

Beverly: 17:14, Diana: 17:19, Dawn: 17:47

Lisa K: 18:11

14# Ball

Drew: 10:06, Niki: 10:37, Teresa: 11:58

Brittney: 12:09, Earl: 12:56, Adam: 16:32

Rick: 18:20

16# Ball

Josh: 12:27, Ramiro: 12:56, Sol: 13:25

Reed: 13:32, Justin: 13:40, Zach: 15:03

20# Ball

Albert: 9:52, Cody: 12:42, Bobby: 14:30

Steve: 17:37