Houston Firefighters Fund Raising W.O.D.

June 29, 2013 9:00 a.m.

Come join us for a workout to honor the Houston Firefighters who were killed and injured in a fire.  There is no registration to preform the W.O.D., but there will be boots to fill and all proceeds will go to our firefighter’s charity of choice. So if you think you can hang with a great workout come out and join us. Or just come out and cheer on the guys and gals trying to honor our fallen heroes. We will have some fire trucks on hand for the kids. They might even cool you off when your done with the W.O.D.

HOUSTON HERO WORKOUT

1 MILE RUN

68 PUSH UPS

68 KETTLEBELL SWINGS

51 SITUPS

51 BURPEES

1 MILE RUN

American Hero Dog Awards

Boomer and David Thomas have been nominated for the American Hero Dog Awards for their outstanding Narcotics detection work. To move onto the finals they have to get votes from the public. You can vote for them starting May 7, 2013 at noon. Just click on the link below. You can vote with any email address once a day. Your support would be greatly appreciated!

Athlete Appreciation Night – Friday April 12, 7:00 P.M.

Friday Night after the 6:00 p.m. W.O.D. we will have a athlete appreciation dinner. This is to celebrate the end of the CrossFit Games Open Season and the end of the New Year New You challenge. All Members are invited so come out for a good meal and maybe some adult beverages.

We will bring the meat and a few sides, but if there is a side or dessert that you want bring it. Also please bring chairs for the number of people in your party. There will be a sign up sheet at the box.

Thanks,

Darlene, Tami and Mike

CrossFit Open W.O.D.s

If you are signed up for the CrossFit Open the first W.O.D. will be announced Wednesday March 6. The W.O.D.s  must be done in front of one of our level 1 certified instructors if you want us to validate your scores.

We will be conducting the W.O.D.s every Friday at 7:00 p.m. and then again on Saturday at 8:00 a.m.. If you can not make either of these times you must contact Mike (281-536-8940) He will arrange for you to do the W.O.D.. Remember that it has to be done and recorded by 5 p.m. on Sunday every week.

Just a brief note on being judged during the W.O.D.s. Remember we (judges) are doing this on our own time. Fair is fair everyone will be held to the movements standards. If you get “No Rep” for a movement then it’s a no rep. Don’t waste time arguing. We are not going to change our minds. If you are confused about why it is a no rep then ask so you don’t continue to no rep each movement.

Last year’s open was a fun and exciting time at the box. Even if your not doing the W.O.D.s come support the athletes. They will greatly appreciate your support!

BOX CLOSED SATURDAY MARCH 2

The box will be closed Saturday March 2, 2013. There will be no elements class or 9:30 class, The trainers are attending a mobility certification, and will be bringing some great information back to the box!

Here is a good at home W.O.D. for you and the family to try

3 rounds for time of

40-30-20-10

forward walking lunges

push ups

reverse walking lunges (yes do them going backwards)

sit ups

post time to comments.

NEW YEAR, NEW YOU CHALLENGE

PLEASE SIGN UP AND PAY FOR THE CHALLENGE THIS WEEK AT THE BOX! ALL PARTICIPANTS MUST PAY AND BE IN THE SYSTEM BY JANUARY 31st. DON’T DELAY!! THERE IS NO REASON NOT TO MAKE YOURSELF BETTER. COMMIT TO YOUR WOD, YOUR NUTRITION, and YOUR OVERALL FITNESS……

THE DETAILS ARE BELOW! SEE ANY TRAINER TO SIGN UP!!

If you are looking for a way to jump start your nutrition, improve your WOD times, get ready for the CrossFit Open season, or just make yourself better we have the challenge to make it happen.

A NEW YEAR , NEW YOU CHALLENGE will begin on Monday, February 4th and last for 8 weeks. The cost will be $100 per member. Yes, that is a bit of money, but it averages to a little over $12 a week (you waste more than that at starbucks!), and we have found that money keeps people accountable. It also allows us to give a significant amount of money to the winning teams. Each member participating in the challenge will receive a t-shirt, the support of an awesome team to do your best for 8 weeks, and the possibility of winning a couple of hundred bucks.

This challenge will be a team challenge. Teams will be drafted by  the selected team leaders. The number of leaders and teams will be determined by the number of participants in the challenge. The draft will be held on Saturday, February 2nd after the WOD, and teams will be posted Sunday, February 3rd. The draft will occur by luck of the draw. The determined number of teams will be placed in a cup and whoever picks number 1 will draft first, etc.

This challenge will not only focus on your WOD, but also on your eating, your work ethic, and your ability to be a team player. For eight weeks we want to see how dedicated you can be to yourself and to CrossFit. This is a points challenge. The team with the most points at the end of the 8 weeks will win. We will have a 1st, 2nd, and 3rd place team. Just like the Hunger Games Challenge the winning teams win the “pot”.

So how do teams earn points:

Points will be given for every team member that attends at least 3 classes per week (up to 1 point for every team member per week).

Each team member can keep a food journal and submit to team leader. A photo must be submitted to the team leader and trainer. The journal should list all food eaten each day for meals and snacks. Each team member that does this will receive a point for their team each week it is completed. This is not a requirement, but a way to earn points for your team, and a way to help keep your eating on track.

A weekly challenge will be posted at the box. This challenge must be completed at the box and noted by the trainer running the class when completed. You must have a partner ( not on your team) who is willing to verify and count your numbers.  You will sign the challenge paper on the message board once you have completed the challenge. Every team member that completes the challenge and meets the requirement will receive a point for their team. The athlete will have all week to meet the requirement. Each athlete may only receive one point per week.

A WOD will be repeated every 2 weeks for the duration of the challenge.  Each athlete will be awarded points based on the amount of improvement. The most improvement will get the highest # of points. Every athlete will be put in ranked order based on improvement. This will occur every time the WOD is repeated. Not all the weeks will count and athletes will not know which weeks will count. This prevents the inevitable “sandbagging” that occurs when we do beginning and ending of challenge WODS. The WOD will be announced the first week of the challenge. If you are unable to be at the box the day of the week that the challenge WOD is programmed, you will have the remainder of the week to make it up. I promise the WOD will have multiple modalities to hit upon several areas where athletes will have the ability to improve.

There will be a team competition on the last weekend of the challenge. The teams will be ranked and receive points according to finish. The points will count toward the final results of the challenge.

Measurements will be taken for each athlete at the beginning of the challenge and again at the end. A point will be given for each inch lost. Measurements will include the waist:(passing over the belly button) and the chest passing over the nipple line. Measurements must be taken before a class you attend during the first week and again during the last week. Weight will not be taken as a part of this challenge, but we encourage you to keep track if you are interested.

There will be a weekly Saturday Challenge. First, each team may earn bonus points on Saturdays by bringing a paleo style dish along with a recipe. Each team can receive 5 points for the dish every Saturday. There is a limit of one dish per team per week. Second, each team may receive 5 bonus points each Saturday if every team member is present and completes the regular Saturday WOD.

CrossFit Cypress – Strength/Extra W.O.D.s

Starting in September 2012, there will be designated class times for our members to do strength training. These classes will be open to all members who want to increase their strength. The class will be supervised by one of the box’s coaches.

Doing strength workouts on your own will no longer be allowed. Any extra work to be done in the box needs to be approved by an owner (Darlene, Tami or Mike). This includes any extra challenges or online competition W.O.D.s. Any approved extra work needs to be done at the completion of the regular WOD during your class time.

There are several reasons behind this:

1. We have had a large amount of mis-information passed on to our members from other members who are sincerely trying to help, but might not have the expertise to do so. If you’re not a trainer you should not be training. If you want to train, go get your Level 1 CrossFit Certification and then come talk to us. If someone needs help, please get one of the trainers to help them. This is not referring to cheering people on. As a community, we should be pushing each other every workout. This is also not referring to comments we use to push each other like ” all the way down,” ” hips below knees,” or ” high elbows”. Use your common sense! If it is something you’re not trained to teach, get someone who is. This doesn’t mean a trainer won’t use you to show movements. We have some GREAT athletes here and their movements are great examples of how it is supposed to be done.

2. Doing a strength workout by yourself with no one to watch your movements is inherently unsafe.

3. Interference with the W.O.D.. Concentrating on strength work only, interferes with your ability to give all to the W.O.D.. This is why we are here…to do the W.O.D.! If you are not doing the W.O.D.s at 100% and just doing your own thing, then you’re not doing CrossFit. Even if you have an unlimited membership, your first goal should be to give 100% of your energy to the W.O.D. at a minimum of 5 times a week.  If you don’t like the W.O.D., those are the ones you should probably be doing! If you are coming to the box, you will be expected to perform the WOD that is posted on the board.

Just For Information: Level 1 Certifiied Instructors are

Tami Thomas                         Darlene Thomas                        Mike Thomas               Mike Walker

Bonnie Pinkerton                Kelly McQueen                           Justin Hernandez

Lisa Clark                                Karen Rogers                              Tom Healy

Patrick Martin                       Rodney Janzcak                       Chris Girgis

No Elements Class Saturday July 14, 2012

Due to the Box being closed for the CrossFit Games there will be no Elements Class at 8:00 a.m. on July 14, 2012. There will also be no 9:30 a.m. Saturday W.O.D.

It is finally here! CrossFit Cypress will begin the next performance/weight loss challenge on May 21, 2012. Here is a brief outline about the challenge.

• The Goal – The goal is to improve your athletic performance over the course of the challenge with the byproducts of weight changes, body fat changes, and lose of inches in your waistline.

• Why a Team Approach? – The efforts of each member of your team is important. The small team you will be placed on is to keep you focused and provide an environment of support and healthy peer pressure. Yes, your team is depending on you to do your part and do your best. The performance improvements over the course of the 9 weeks of the participants will earn points and the team with the best score wins.

• Why should I accept this challenge? – This is for anyone who wants to improve their workouts, their overall health, and wants to improve the way they look. This is for any new comer and all veterans. This is for folks who are serious and tired of their own excuses. The only folks who should not sign up are those who cannot or will not commit to the full 9 weeks.

• “But its summer and we are going on vacation” -  Busted! There are CrossFit  boxes everywhere. And if you decided to travel to the middle of no where.. There are Road WODs available for you. WOD make up days will be available to you. You must speak to Bonnie about your make up WOD and when you will be able to do it.

The Details:

1. Sign up is from May 10^th till May 16^th
2. The Challenge will start on May 21^st and run through July 21st
3. Each participant will be assigned to a team
4. Each team will have a team leader who will assist, guide and motivate your ass. Your team leader will be a peer. Not an owner or instructor. Owners and trainers are free game for advice. You will be placed on a team completely depending on your current level of performance. If you are a married couple you will have the option of being on the same team.
5. The details of how WODs will be scored and compared will be fully disclosed after the WODs have been completed.  It is mandatory that all participants complete the Monday, Tuesday, Thursday and Friday WOD the First week and last week of the challenge.
6. Your attendance will be tracked and will count towards your score. You must attend a regularly scheduled CrossFit class three times a week.

• The Cost?  -  $100.00 cash only… “OMG! Seriously” .. Yes.

No body likes throwing that amount of money away.  You will also be invited to an exclusive nutrition seminar and cookout ONLY for the challenge competitors. You will also receive a T-shirt of excellent quality. Best of all… you stand to win the money pool and bragging rights!