CrossFit Katy

Sept. 29, What's Old is New Again

WoD

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10-9-8-7-6-5-4-3-2-1

KB Swings

After each swing round

3 Burpees

Sprint 100m

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20#

Sherry: 11:52

Kim: 13:18

 

25#

Robin: 10:27

Corrie: 10:56

Tammie: 12:04

 

35#

Niki: 8:07

Teresa: 9:10

Lezlie: 10:09

Lisa V: 11:03

 

45#

Cody M: 15:46

 

55#

Drew: 8:46

Neal: 8:52

Cody C: 10:16

Bobby: 10:16

Matt B: 10:17

Jeta: 10:54

Tyler: 11:41

Wade: 12:02

Steve: 14:01

Ed: 15:24

Sept. 28, You Can Do Squat Cleans or Sit Ups...Didn't Sir Mix-A-Lot Rap About That?

WoD

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10 Squat Cleans, 50 Sit Ups

8 Squat Cleans, 40 Sit Ups

6 Squat Cleans, 30 Sit Ups

4 Squat Cleans, 20 Sit Ups

2 Squat Cleans, 10 Sit Ups

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20# (DB Clean)

Karen P: 16:50

 

24# (DB Cleans)

Kristi: 12:56

Ania: 13:12

 

30# (DB Cleans)

Kayleen: 12:06

Shannon: 16:50

 

40# (DB cleans)

Debra 13:38

 

45#

Lisa E: 8:36

Lezlie: 9:09

Lisa V: 9:41

Laura: 9:46

Monique: 11:32

Tracy: 12:29

Tammy L: 13:26

Jennie: 17:07

 

65#

Teresa: 7:47

Brittani: 8:03

Stacy: 9:58

Stefanie: 12:44

Anna: 12:59

Scott: 13:22

Karen F: 14:49

Marie: 14:58

Matt R: 17:06

 

95#

Joe: 7:33

Drew: 8:25

Garrett: 9:08

Eli: 9:40

Ray: 10:33

Brian: 12:19

Earl: 13:05

Grant: 15:58

 

115#

Cheston: 12:22

 

135#

Neal: 8:51

Cody: 12:23

Bobby: 13:48

Wade: 16:27

Justin: 16:36

Adam: 18:02

Sept 26, Fight Gone Bad 4

I will be putting up pics and results as I get them but I figured I would put the link to this video of your 2nd favorite CrossFit Trainer doing work at the CrossFit Affiliate in Pensacola.  Made the local news!

Teresa doing FGB4 in Pensacola!

Men

Scott Wells            387

Charlie G               361

David U                 358

Carl Edwards        356

Neal                       341

Greg Kutka           339

Andrew Mitchell    331

Doug Lopez          331

Mo Diablo             315

Travis Haggard    307

Andrew Ray         301

Brian Fahey         298

Chris McMillan     295

Jon Bryan             293

Justin Stidfiam       287

Daniel Law            286

David G                 284

Mac Walkers         284

Andrew Bell          283

Kyle Spezia          277

Shane Gibson       277

Drew Reeves        272

Min Park               272

Rico                       268

Ramiro Martinez  266

Brett Wiggins        264

Jordan Berry         263

Nathan                  262

Nick Wuertz          260

Matt Zeve             259

Phil King               257

Walt Cubberly       254

Sam Speer            250

Tony Shelly           247

CJ                         245

Scott C                  244

Cheston Syma      244

David Tannery       243

David Tyner           237

Vic SR                   229

Cody Cox             228

Matt Brown          226

Paul Sedillo           218

Micheal Garcia      213

Ben Rodgers         213

Kurt Woody          211

Matt Ruhus            207

Dillon Wood           204

Nicholas                202

Jeff Nuche            199

Mark Cournoyer   194

Matt Smolen         178

Marc Flores          177

Bobby F                175

Joseph                  167

Women

Katie Russell          295

Christie Plaisance  290

Mattison Grey        280

Niki                         275

Sandra Solie          262

Grace Patenalde    256

Chelsea Lewis        252

Stephanie Brewster 250

Brittani B                245

Laura Schmidt         245

Kimberly Russell     244

Tiffany Piere            243

Lori Layton              241

Patty Grubbs           234

Sussie Tannery       226

Kristina Alverson     224

Monica Wonzer       221

Kiley Khuthig           221

Kimberly Walling     212

Daniel Brewster      203

Daniela                   201

Christi                     201

Marie                      200

Shelby Frakes        195

Erika Alverson        194

Kate Krause            193

Anna Briner           183

Angie Huizenga      179

Sara                        178

Ashley McMillian     166

Monica M                144

Announcements OCTOBER!

The October session starts Thursday, October 1st and runs through Friday, October 30th.  There will be NO class Saturday, October 31^st. 

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Payment is due at the FIRST workout of the month so make sure to get that in.  If you cannot do this you need to tell me when you will be bringing it in.  Also remember to bring either a case of water or 5$ to be able to drink water from the fridge. 

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Remember practice the movements that you are having problems with.  Before or after you class you can easily practice pull ups and double unders.  You will be seeing those more frequently and you can’t expect to get magically better at them.  Here are some pull up videos to help you learn the kipping pull ups.

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Taping your hands for pull-ups from CrossFit Los Angeles on Vimeo.

How to take care of calluses on your hands from CrossFit Los Angeles on Vimeo.

Sept. 25, This is What We Do

4 Rounds

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2 Laps (460m)

15 KB Swings

15 Push Ups

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* = Knee Push Ups

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15# KB

Jen: 24:57*

20# KB

Ania: 18:45

 

25# KB

Samantha: 18:13

Kayleen: 20:06*

Debra: 22:26*

Kristi: 25:28*

 

35# KB

Stefanie: 13:18*

Stacy: 13:44*

Ray: 14:38

Lezlie: 15:19

Marie: 16:11*

Anna: 17:09*

Mari: 18:14*

Karen: 20:13

 

45# KB

Scott: 15:18

JR: 16:26

 

55# KB

Cody: 14:09

Min: 14:20

Ethan: 14:30

Jeta: 14:30

Earl: 15:16

Eli: 19:22

Justin: 20:20

Adam: 21:25

Cody M: 21:44 (air squats instead of push ups)

Sept. 24, C2 Sprints

WoD

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5x 500m Row

3 minutes rest between

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Tyler: 1:36, 1:46, 1:50, 1:53, 1:49

 

Drew: 1:40, 1:48, 1:52, 1:51, 1:49

 

Matt S: 1:43, 1:47, 1:53, 1:56, 1:52

 

Kurt: 1:46, 1:55, 1:57, 1:56, 1:51

 

Josh: 1:47, 1:55, 2:03, 2:05, 1:57

 

Rich: 1:50, 2:13, -, 2:24, 2:12

 

Tamie C: 2:03, 2:12, 2:16, 2:16, 2:16

 

Lezlie: 2:04, 2:02, 2:04, 2:07, 2:07

 

Sherry: 2:08, 2:08, 2:23, 2:12, 2:16

 

Lisa V: 2:08, 2:17, 2:15, 2:13, 2:11

 

Melisa: 2:10, 2:12, 2:12, 2:20, 2:14

 

Monique: 2:13, 2:08, 2:26, 2:15, 2:18

 

Corrie: 2:13, 2:15, 2:13, 2:17, 2:14

 

Kim: 2:35, 2:40, 2:41, 2:42, 2:39

Sept. 23, Thrusters to the Max

WoD

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1-1-1-1-1-1  Thruster

Then

25 Burpees for time

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	Max Thruster	25 Burpees
Ladies
Debra	55	2:26
Wendy	70	3:22
Kathyrn	70	2:22
Corrie	70	1:38
Kayleen	70	1:34
Jen	75	2:23
Lisa E	75	1:06
Tracy	75	2:02
Karen	80	1:17
Marie	80	1:41
Anna	85	1:45
Monique	90	1:39
Stacy	95	1:41
Stefanie	95	1:41
Jennie	100	1:59
Laura	100	1:45
Niki	110	1:09
Brittani	110	1:21
Teresa	110	1:26
Tiffaney	120	1:01
Guys
Scott	115	1:31
Matt R	125	1:25
Earl	130	1:30
Drew	130	:57
Ed	155	2:29
Kurt	155	1:03
Garrett	155	1:03
Matt S	165	1:13
Eli	165	:48
Sol	175	1:18
Ramiro	175	:55
Ray	175	:49
Grant	175	:48
Justin	185	1:38
Cody	185	1:15
Adam	225	2:10
Bobby	225	1:30

Sept. 22, Renegade Rows are Back!

WoD

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3 Rounds

-

2 Laps

12 Renegade Rows

12 Burpees

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10# DBs

Corrie: 16:37

Sherry: 17:15

Lisa V: 17:21

Rich: 22:40

 

12# DBs

Lezlie: 14:19

Melisa: 16:52

Samantha: 17:52

Monique: 21:38

 

25# DBs

Josh: 14:36

Ed: 23:13

 

30# DBs

Drew: 11:41

Matt S: 15:59

Tyler: 17:33

 

35# DBs

Neal: 13:10

Bobby: 15:17

Sept. 21, FGB is Almost Here!

3 Rounds

of

1 min Push Press

1 min Rest

1 min Wall Ball

1 min Rest

1 min Box Jump

1 min Rest

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Push Press # / Ball # / Box Height

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20# / 6# /12

Ania: 194

 

20# / 6# / 16

Kristi: 191

 

24# / 6# / 16

Wendy: 136

 

30# / 10# / 14

Kayleen: 158

 

30# / 10# / 16

Tracy: 174

 

45# / 10# / 20

Lisa E: 145

 

45# / 14# / 16

Jennie: 134

 

45# / 14# / 20

Tamie C: 167

 

55# / 14# / 20

Karen: 132

Melisa: 133

Laura: 155

Lisa V: 157

Stacy: 163

Anna: 166

 

65# / 14# / 20

Matt R: 112

Teresa: 191

Brittani: 216

Niki: 234

 

75# / 14# / 20

Scott: 156

 

 

75# / 20#/ 16

Ed: 131

 

75# / 20# / 20

Justin: 128

Cody C: 154

Adam: 157

Earl: 173

Josh: 180

Garrett: 184

Cheston: 188

Eli: 193

Sol: 206

Bobby: 214

Drew: 217

Ramiro: 228

Min: 231

Jeta: 260

Neal: 292

Sept. 18, Daniel

“Daniel”

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Rx / MOD

50 / 25 Pull Ups

2 Laps (460m)

21 / 15 Thrusters (95/65)

3 Laps (690m)

21 / 15 Thrusters

2 Laps

50 / 25 Pull Ups

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Jumping Pull Ups

Jen:                10#, 26:06 MOD

Ania:               20#, 21:34

Kathyrn:        24#, 16:54 MOD

Kayleen:        30#, 20:46 MOD

Jennie:           30#, 22:00 MOD

Tracy:             30#, 28:37

Debra:            30#, 26:41 MOD pull up

Robin:             45#, 21:48

Stacy:             65#, 22:07

Stefanie:             65#, 25:40

Ed:                   75#, 33:46

Ring Row Pull Ups

Heidi:             45#, 21:09

Monique:       65#, 20:34

Green Band

Diana:             45#, 25:50

Andrea:          45#, 27:18

Karen:            55#, 34:12

Brittani:          65#, 23:10

Laura:             65#, 26:22

Steve:             95#, 29:06

Justin:            95#, 33:55

Blue Band

Anna:              45#, 22:52 Push Press

Marie:             45#, 36:50

Teresa:           65#, 23:19

Matt R:           65#, 28:26 MOD

Josh:              75#, 25:23

Jay:                95#, 19:57

Sol:                 95#, 26:08 Push Press

Cody C:          95#, 28:46

Matt B:           95#, 35:11

Red Band

Jeta:               95#, 19:12 MOD

Kip

Niki:                65#, 25:00

Drew:             95#, 28:01

Min:     DNF, hand tear on last Pull Ups