Improving Overhead Positioning – Shoulder Mobility Clinic
Thursday, Dec. 5th 6 PM. $15 for 60 minute session.
This class will give you the tools needed to improve your overhead position. We will be working on muscles using lacrosse balls, foam rollers and rubber bands to treat specific area to increasing range of motion which will improve your position in the overhead and front rack positions. Make sure that you are doing your mobilization everyday for at least 10 minutes a day!
Box Schedule for Saturday, Nov.9
8:30 Free Trial Class- If you want to see what CrossFit is all about, this class is for you.
8:30 ENDURANCE CLASS – for members only
9:30 WOD FOR WARRIORS Fundraiser wod- can still register to participate at the box.
11:00-1 Whiteboard Nutrition Seminar- for members only
NO YOGA TODAY!
Tomorrow is the body fat analysis. Everyone should have a designated time. If you do not, you need to contact us ASAP!
HERE’S SOME INFORMATION YOU NEED TO KNOW! READ THIS!
Bring a swimsuit and a towel. Change in the privacy of our dressing room located inside the lab.
Don’t eat anything 2 hours prior. Eating a big meal within 2 hours before the test may affect your results by up to 1 1/2%, but no more. Therefore, we advise you not to eat within two hours before the test. Working out and drinking water is okay.
You should try to use the restroom and take a shower if possible. Also, please do not have large amounts of makeup or hair gel on when taking the test.
Submerge yourself in water. You will submerge your whole body underwater leaving only a small portion of you mouth and nose above the water.
The water is heated to between 89° and 94°, depending on the season. The water is also chemically treated for cleanliness to meet all local swimming pool and hot tub requirements of the local health department. We also replace the water daily. We have a private dressing room on board and for your comfort the lab is air conditioned in the summer and heated in the winter.
A trained technician will be with you every second of the test. You will have privacy and confidentiality during the entire test, which takes approximately 10 minutes.
After the test, you will receive a 3 page printout, showing you where you are, where you should be, and what it will take to get there. You will then have a realistic baseline to establish your fitness goals.
Sunday, Nov. 3rd 2-5 PM
*Arrive at the box 15 minutes before designated time to do body scan. I’ll go over the challenge with you guys then. You will all be sent the Weekly tracking sheet via email and added to a Facebook group page. IF YOU HAVE NOT SIGNED UP FOR A TIME, PLEASE GO TO THE OFFICE TO SIGN UP OR CONTACT PAM.
*Go through your pantry/ fridge and donate/discard unhealthy food! Go grocery shopping for fresh veggies, fruits, and quality meat and protein.
*Start to make some meals ahead of time like breakfast and lunches for 3 days.
*Set a personal goal. What is it you want out of this? Is this for weight loss, gain more muscle, have a healthier lifestyle
Monday- Nov. 4th- Challenge begins!
*Start logging what you eat, take your multi vitamins, supplements, fish oils. Lots of free meal tracking apps and print outs on the web. Google it and you’ll find it. I use My Plate app but there are so many out there.
*Go to the box and workout! Keep a workout log…either with your MyWOD app, wod book, spiral, weekly tracking sheet, anything!
*Complete the weekly challenge, coaches challenge, go to the extra classes like endurance and yoga. Get in your extra work.
*Do all the stuff on the tracking sheet for points.
*Keep track of your points on your Weekly Tracking sheet and turn in your sheet every Monday to Pam. A board will be set up with everyone’s points by week so you know where you stand.
Saturday- Nov. 9th- Nutrition Seminar 11-? and WOD for Warriors at 9:30
Saturday, Nov. 16- Turkey Squat Comp or Fun Run
Thanksgiving Day- Complete a Turkey Trot 5K run (in your area)
Monday, Dec. 16th- Second Body Scan… times will be sent. All Weekly Tracking Sheets will be turned in.
THE MORE YOU PARTICIPATE, THE BETTER THE RESULTS!
GOING OUT OF TOWN?- you can still get your Wods in at another crossfit box. Or we’ll send out Travel Wods and Home Wods for you to do.
Don’t think you can eat healthy on Thanksgiving day? I don’t either and that’s ok. It’s the days before and after that matter. We want everyone to enjoy Thanksgiving. We’ll still send out healthy recipes and tips to everyone but if you’ve been craving your mom’s turkey and stuffing..then eat it! Run your Turkey Trot fun run in the morning and enjoy the rest of the day. For those in the challenge we will do some extra Wods over the weekend too to help you get back on track.
Sunday Nov. 3rd ( 2-5 PM) at the box- First body scan at the box and kick off meeting!
Monday, Nov. 4- Challenge begins!
Monday, Dec. 16- Second body scan and challenge is over.
Health Challenge: Earn set points in: Nutrition, Fitness and Lifestyle. Everyone will need to turn in their logs at the end of each week. We will go over how to keep track of your points at the kick off meeting.
Keep a Food Log – 1 pt per day
Whole 30 – 20 points
Attend the Nutrition Seminar- 20 points
Fish oil Daily- 1 pt per day
Water intake = 1⁄2 BW in oz/day - 1 pt per day
Read a book about Paleo/Primal Nutrition and Lifestyle- 5 pts
Keep a Workout Log- 1 pt per day
Mobility- 1 pt per day
CrossFit WOD- 1 pt per day
Attend Endurance Class- 5 pt per day
Attend Yoga Class- 5 pt per day
Rest Day- 1 pt per day, no more than 2 pt per week
Turkey Trot (3 mile fun run)- 30 points
Turkey Squat comp- 30 points
WOD for Warriors fundraiser WOD- 30 points (only with donation)
Attend a Mobility seminar – 20 points
Personal Goal- 30 points (set a realistic goal and achieve it within the 6 weeks. Ex.. Run a 10k, String 50 Double unders together, learn kipping pull-ups.)
Sleep 7+ hours – 1 pt per day
Dark room for sleep (blacked out) – 1 pt per day
No electronic 1 hour prior to bed – 1 pt per day
Performance Challenge: at the end of the 6 weeks we’ll have a mini in house competition. No worries, we will scale accordingly!
Prizes for Health Challenge, Fitness Challenge, Body Analysis composition change!
What do you get for $125?:
-2 body fat scans by Body Analytics ($100). Find out what your real body fat percentage is!
-Awesome T-shirt! ($20)
-Additional workouts, Travel WODs, open gym time (TBD)
-Nutrition Seminar ($10)
-Recipes, advice and support
POST YOUR QUESTIONS AND COMMENTS.
Get ready for a HOLIDAY CHALLENGE! We are going to do a fitness and nutrition challenge during the holidays to keep us from going back to those bad habits of over eating and under training.
TIMING: NOV. 4 – DEC. 16
This is a team and individual challenge where you earn points in the nutrition, fitness and lifestyle categories. Details of each category will be posted later.
Cost is $125 per person.
We know that’s a lot for this time of year especially, but with this challenge EVERYONE will get:
-2 Hydrostatic body fat composition scans and analysis from Body Analytics. Pre challenge and post challenge! ($100 value)
-Nutrition seminar on Zone/Paleo diets from Whiteboard Nutrition
-Awesome challenge t-shirt
-Extra workouts and whole lot of support to get you through the holidays!
Winners of the challenge will get cool prizes too!
REGISTRATION BEGINS TODAY!!! SIGN UP IN THE OFFICE
Don’t let the holidays get in the way of your goals. Commit to making the lifestyle changes you want during hardest time of the year!
YoMo’s tonight at 7:30 PM.
If you want to improve your lifts, squat to full depth, keep your knees from caving in and your chest from falling forward in your squats. If you want to lock out your elbows in the press, and activate your shoulders in overhead squat. If you want to strengthen your core to do faster sit ups or get that toe to bar, lift more weight, or last longer in your plank. If you want to recover faster and relieve stress and still get in a great workout… then you need to do YoMo.
Yomo is cancelled tonight but we will reschedule for TOMORROW at 7 PM. Sorry for the inconvenience.
The box will be closed this Saturday for all classes as we will be at the Bring the Heat Competition. Come out and cheer our athletes on at CrossFit Katy. Wear you new CrossFit Cypress shirt. Competition starts at 8am and runs all day long. Spectators are free. Wear your new shirt. We will have tents up but bring chairs, food and drinks if you plan on staying a while. Oh yeah…and WEAR YOUR NEW SHIRT!