CrossFit Champions

Welcome to CrossFit Champions!

CrossFit Champions Comments Off

Dec 262011

WELCOME TO CROSSFIT CHAMPIONS!

The 1st CrossFit Affiliate in the Houston Area!

The 4th CrossFit Affiliate in the state of Texas!

We have been instructing athletes in the CrossFit method of training since 2006. We’ve helped hundreds of people, just like you, from all ages, backgrounds and fitness levels get into the best shape of their entire lives. And we can help you too!

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NEW HERE? Start with the New? Start Here page!
Interested in joining CrossFit? Read How To Join!

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A quick note on the training blog: As you read the WOD posts below (our daily workouts) and see what our training is like, please don’t let the workouts scare you away! Keep in mind that the workouts posted are for our top level athletes. Everything we do is scaleable to the point that we can work with anybody, including you, regardless of what fitness level you are currently at.

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Try Us For FREE!

FREE TRIAL: Try us for a WEEK FREE! It’s simple…check the Schedule, pick a class to start your trial and come on in (please come in 15 minutes early so you can fill out some paperwork)!

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Contact Us!

If you have any questions about what we do or how to get started, please don’t hesitate to Contact Us as we would like to help you in any way we can!

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Upcoming Events

Challenges, CrossFit Champions, Events & Seminars Comments Off

Dec 262011

CrossFit Champions Events & Seminars

January 15, 2012: CFC Nutrition Seminar – Click HERE to RSVP your spot.
(regular CFC members, you are already in they system, log in to register)
February 3, 2012: CrossFit Champions Snatch Clinic – Click HERE to RSVP your spot.
(regular CFC members, you are already in the system, log in to register)

Competitions & Fundraisers

January 21, 2012: CrossFit Central’s 5th Annual Fittest Games.

CrossFit HQ Hosted Seminars

January 28-29, 2012: CrossFit Kids Instructor Certification Seminar – Click HERE for registration.
February 4-5, 2012: CrossFit Level 1 Instructor Certification Seminar – Click HERE for registration.
March 3-4, 2012: CrossFit Football Trainer Course – Click HERE for registration.
March 31-April 1, 2012: CrossFit Level 1 Instructor Certification Seminar – Click HERE for registration.

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1-28-12 Saturday CFC WOD

WOD 1 Response »

Jan 272012

This Saturday’s WOD will NOT be held at CFChampions!!

CFC is hosting the CrossFit Kids Certification on Saturday and Sunday so we will have an off-site WOD. We heard your comments regarding the location previously being too far away at Meyer Park so this time we are meeting at Canyon Pointe Elementary on North Pointe Blvd at the usual 8:30 a.m. time. We will be running. There are no rowers available. You can walk, though. If you’d like to bring your dog along you are more than welcome to.

IT IS MOST LIKELY GOING TO BE MUDDY!!

Here is a map to the school: CANYON POINTE ELEMENTARY

See ya Saturday!

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1-27-12 Friday CFC WOD

CrossFit Champions, WOD 5 Responses »

Jan 262012

“Fran”

21-15-9 for time of:
Thrusters (m:95/f:65)
Pull-ups

Post time and thoughts to comments.

Compare to: 11-21-11

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1-26-12 Thursday CFC WOD

CrossFit Champions, Training Tips, WOD 12 Responses »

Jan 252012

Push Jerk
5-4-3-1-1-1

then, after a short rest,

Mini-“Michael”

3 rounds for time:
Run 200m
30 GHD Hip Extensions
30 Sit-ups

Post time and thoughts to comments.

Compare to: 4-8-11

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New CrossFit Champions Training Journals are ordered, shipped and on the way! These will be a different format than our previous journals. We ordered them from www.sport-journals.com with our custom cover. Take a look at the description of the guts below.

We’ve got 100 of them coming in. Get one while they last! $20.00

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1-25-12 Wednesday CFC WOD

CrossFit Champions, WOD 14 Responses »

Jan 242012

Skill Work:
Cleans

then
“Grace”
For time:
30 Clean and Jerks (m:135/f:95)

Post weight used, time and thoughts to comments.

Compare to: 11-29-11

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New Fish Oil

Very soon, we will be adding a new fish oil product to our nutritional supplement options. We are big fans of Douglas Laboratories’ pure, pharmaceutical grade products. They have a highly concentrated EPA/DHA fish oil product that we will soon be carrying. Just 2 capsules of their fish oil supplements provides a full 2000mg EPH/DHA (1200mg EPA, 800mg DHA). Most commercial fish oil products only contain 300mg in a single capsule. So, you would have to take 6-7 regular fish oil capsules to get what you get from 2 of Douglas Laboratories’ Quell Fish Oil.

You can read the full product description HERE.

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1-24-12 Tuesday CFC WOD

CrossFit Champions, WOD 15 Responses »

Jan 232012

Deadlift
5-4-3-1-1-1

then
For time:

Row 1000 meters
50 DB Bench Press (m:45’s,f:30’s)
50 Box Jumps (m:24in,f:20in)

Post time and thoughts to comments.

Compare deadlift to: 12-1-11
Compare metcon to: 1-28-09

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The Standard CrossFit Push-up

For those of you that have been training with us for any length of time, you know that the standard Push-up at CrossFit Champions has always been: start on hands and toes, arms at full extension – lower you body as a single unit and touch your chest only to the ground – push yourself back up as a single unit to full arm extension.

From here forward, we are changing our Standard Push-up to match the CrossFit standard, as explained here in this CrossFit HQ demonstration video.

Push-up Standards

Start on hands and toes, body in plank position – lower body to ground as a single unit, touching the ground with chest and thighs at the same time and leaving the ground at the same time – push body back up as a single unit to the full plank with arms at full extension. Note the faults in the video.

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Do I Need To Detox?

Still haven’t dropped the Holiday pounds? Just recently switched to Paleo and started cutting out grains and artificial foods?

Chances are, unless you have been eating really clean Paleo for some time, you probably have lots of toxins built up in your body fat and in your liver. Pam and I recently both completed a full detox (4 weeks) with the product below and, as clean as we generally eat, we definitely felt a huge difference.

We’ve got a few of these in stock if you are interested.

Metabolic Rejuvenation – check out the full description HERE.

Metabolic Rejuvenation by Douglas Laboratories is a comprehensive 28-day, 3 phase detoxification support program with nutrients specifically chosen to repare the body through elimination, support phase 1 and 2 liver detoxification, and repair the body and intestinal tract. One Metabolic Rejuvenation box includes 4 bottles (one for each week) with convenience packs and a patient guidebook.
Metabolic Rejuvenation is indicated for those individuals wanting to properly detoxify the body utilizing the 28-day comprehensive program.

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1-23-12 Monday CFC WOD

CrossFit Champions, WOD 8 Responses »

Jan 222012

Perform the following tests:

L-sit for time.
Handstand walk for distance.
Chest to bar weighted pull-up for load.
Snatch 1 rep for load.
and if there is time…3 attempts at max height box jump.

Post times, distances, weights and thoughts to comments.
Compare to: 10-10-11

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Food is fuel. It is medicine. It is poison. It is a reward and a gift and a tool. It can literally make you or break you.

BJ has shared a video sent to him by Erin M, one of CFChampions’ newest members.

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This video of of Dr. Terry Wahls at a TedX conference discussing the effects of food on her Multiple Sclerosis. I have said many, many times that if we saw an immediate impact from the food we eat – rashes, acne, debilitating abdominal cramps, gas, nausea, head aches, migraines, etc – we would change what we ate. Of course this isn’t the case because foods we eat DO cause these problems and more and we add medicines to our diet to mute or quiet the symptoms of problems rather than stop eating those things that cause us ill. Crazy! It is a 17-ish minute video that is more than worth your time. Heal yourself!

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1-21-12 Saturday CFC WOD

CrossFit Champions, WOD 2 Responses »

Jan 202012

“Filthy Fifty”

For time:

50 Box Jumps (m:24in,f:20in)
50 Jumping Pull-ups
50 Kettlebell Swings (m:45lb,f:30lb)
50 Walking Lunge steps
50 Knees to Elbows
50 Push Press (m:45lb,f:33lb)
50 GHD Hip Extensions
50 Wall Ball Shots (m:20lb,f:14lb)
50 Burpees
50 Double Unders

Compare to: 3-3-11

Post time and thoughts to comments.

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GOOD LUCK to JIM P and JEREMIAH L at The Fittest Games today!!! Follow the action, CFC folks, on the linked website!

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Women and Statins article from Space Doc blog.

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1-20-12 Friday CFC WOD

WOD 9 Responses »

Jan 192012

Back Squat

3-3-3-3-3

Compare to: 6-28-11

then

AMRAP in 10 minutes:
7 Burpees
7 Med Ball Cleans (m:20lb,w:14lb)

Compare to: 5-31-11

Post weights, rounds and thoughts to comments.

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I love this post from Power Sports Strength and Conditioning!! In his article titled Proper Technique, Ed Cosner talks to parents of youth athletes about the thought processes behind their kids training for sports. Its an excellent read!

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1-19-12 Thursday CFC WOD

WOD 5 Responses »

Jan 182012

15 min of Skill Work: Snatch

then, after a short rest

Tabata Running
(8 intervals of 20 seconds max effort running and 10 seconds of rest – record total distance)

Post distance and thoughts to comments.

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Need A Couple Taste Testers!

CrossFit Champions athletes: for those of you that use protein powders, I’m looking for a few folks to test drive a new brand (At Large Nutrition) of protein powder that I am thinking of carrying at the gym. Actually, its not a new brand, they have been around quite a while. Rather than being only whey protein, their protein powder, Nitrean, is a blend of 3 different types of whey as well as milk and egg. I’ve spoken with the owner and I’m pretty excited to try it. If you would like to try it, email me (cfcmatt@gmail.com) with your preference of Chocolate or Vanilla and I will include you in the order.

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Post links to your favorite worst movies!!!

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1-18-11 Wednesday WOD

WOD 18 Responses »

Jan 172012

Shoulder Press
3-3-3-3-3
then,
complete the following for time:
100m Farmers Carry (45s/30s)
21 Box Jump (24/20)
21 Kettlebell Swings (60/40)
200m Farmers Carry
15 Box Jump
15 Kettlebell Swings
400m Farmers Carry
9 Box Jump
9 Kettlebell Swings

Post time and thoughts to comments.

Compare to: 5-18-11
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Thank you, BJ, for this most excellent post in the CFChampions F

B Group.

Our bodies are AMAZING things! If we will just use them and test them and push them they will adapt and become stronger! The old adage of “use it or lose it” is perfect.

A Healthy IF

If you continue to train, to lift heavy things, to run and jump and test yourself…
If you will get out of your comfort zone and learn new things and meet new people…
If you will eat only things that will help you build a better you…
If you will avoid those things that you know are harmful to you…
If you will find new things to learn…
If you will let go of negative things in your life be they relationships or habits…
If you will be kind to those around you…
If you will be kind to yourself…
You can be healthy and live well.
There are so many more things to go on this list. Finding ways every day to keep really living as opposed to pacing your way through life helps to keep you young. What would you add to this if?

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1-17-12 Tuesday CFC WOD

CrossFit Champions, Nutrition, WOD 12 Responses »

Jan 162012

5 rounds for time of:

Run 200m
15 Wall Ball Shots (m:20lb,w:14lb)
10 Toes to Bar

Post time and thoughts to comments.

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We buy our almond flour here: Honeyville Grain
If you want it to rise at all and somewhat like your regular flours you have to buy the BLANCHED flour. If its not blanched you will only have very flat baked goods. If you order anything from them today (1-17-12) before 6 p.m. you can get 20% off you order with coupon code 2012

We buy our coconut flour here: Tropical Traditions
I find their prices on all things coconut to be good. They carry more than just coconut flour.

When we do bake we use a combination of both flours (2/3 almond, 1/3 coconut) and get the consistency pretty close to grain flours which is important when you’re making a ‘cheat’. Keep in mind, too, that both flours are sweeter than traditional flours. We’ve adjusted all baked goods back over the years due to this and getting off sugar long enough that our tolerance is lowered.

Enjoy!

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1-16-12 Monday CFC WOD

CrossFit Champions, WOD 15 Responses »

Jan 152012

Deadlift

3-3-3-3-3

then

“DT”

5 rounds for time:

12 Deadlift (m:155lb,f:105lb)
9 Hang Power Cleans (m:155lb,f:105lb)
6 Push Jerk (m:155lb,f:105lb)

Post time and thoughts to comments.

Compare deadlift numbers to: 3-16-11 for 3′s or 1-2-12 for your CF Total 1-rep number

Compare “DT” to: 7-27-11
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Congratulations to all the CFChampions athletes who competed this weekend at the Houston Marathon and the Houston Half-Marathon!!

You make us proud!

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1-14-12 Saturday CFC WOD

CrossFit Champions, WOD No Responses »

Jan 132012

“300 Workout”
25 Pull Ups
50 Dead Lifts 135M/95W
50 Push Ups
50 Box Jumps 24M/20W
50 Floor Wipers 135M/95W
50 Kettlebell Cleans 35M/26W
25 Pull Ups

Post time and thoughts to comments!

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The new Reebok CrossFit commercial!

YouTube Preview Image

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2011 CrossFit Games – Confidence

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1-13-12 Friday CFC WOD

CrossFit Champions, WOD 11 Responses »

Jan 122012

Front Squat

5-5-5-5-5

then

Row

5 x 250m

Rest 2 min between efforts. Record each time individually.
Compare front squats to: 12-27-11 or 4-13-11

Post time and thoughts to comments.

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The next several days will be very, very busy!

Saturday – 8:30 regular CrossFit class (bring somebody!)
Saturday – last day to get your Yonder Way Farm order in for next Tuesday’s delivery!

Sunday – 1 – 3 Nutrition Seminar! Register HERE Remember: if you’ve come to one of our Nutrition Seminars in the past you can come back for a refresher for FREE! Email and let us know you’re coming. cfcpam@gmail.com

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This is an oldie but goodie.

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1-12-12 Thursday CFC WOD

CrossFit Champions, WOD 14 Responses »

Jan 112012

“Cindy”

AMRAP in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Squats

Post rounds and thoughts to comments.

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1-11-12 Wednesday CFC WOD

CrossFit Champions, WOD 22 Responses »

Jan 102012

Push Press
5-5-5-5-5

then,

“Griff”
For time:

Run 800 meters forward
Run 400 meters backwards
Run 800 meters forward
Run 400 meters backwards

Post time and thoughts to comments.

Compare Push Press to: 3-1-11
Compare Griff to: 6-27-11

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From the Yonder Way Farm blog… Lessons Learned in Farming, Pt. 1

And yes, its time to get your order in for next week’s delivery of grass fed, grass finished chicken, pork and beef! The order links are in the side bar on the above article.

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1-10-12 Tuesday CFC WOD

CrossFit Champions, WOD 8 Responses »

Jan 092012

“Jackie”

For time:

Row 1000m
50 Thrusters (m:45lb, f:30lb)
30 Pull-ups

Post time and thoughts to comments.

Compare to: 2-14-11

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Sugar and Starch from Fat Head, the Movie.

YouTube Preview Image

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Nutrition Seminar at CFC this Sunday from 1-3 pm.

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1-9-12 Monday CFC WOD

CrossFit Champions, WOD 15 Responses »

Jan 082012

15 min of Skill Work focusing on Cleans

then

“Elizabeth”

For time, 21-15-9 of:
Cleans (m:135lb, f:95lb)
Ring Dips

Post time and thoughts to comments.

Compare to: 2-15-11

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1-7-12 Saturday CFC WOD

WOD 3 Responses »

Jan 062012

“Dirty Thirty”

For time:
(in any order)

Row 500 meters
30 Push Press (m:75lb,f:50lb)
30 Pull-ups
30 Ab-Mat Sit-ups
30 KB Swings (m:60lb,f:40lb)
30 Push-ups
30 GHD Hip Extensions
30 1-Arm DB Snatch (m:30lb,f:20lb) (15 each arm)
30 Box Jumps (m:24in,f:20in)
30 Squats
Run 400 meters

Compare to: 6-25-11

Post time and thoughts to comments.

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1-6-12 Friday CFC WOD

CrossFit Champions, Nutrition, WOD 11 Responses »

Jan 052012

“Tabata Something Else”

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest. 4 movements of 8 intervals each. The movements are:
Pull-ups
Push-ups
Sit-ups
Squats

There is no rest between exercises.

Post total reps from all 32 intervals, and thoughts to comments.

Compare to: 7-9-11

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An interesting read from Robb Wolf’s blog regarding high fat diets and diabetes. The idea that dietary fat makes you fat is silly at best. This, along with the calories in/calories out concept have put this country in the position, condition and shape that it is in. Stop whining! We’re reaping what we’ve sown. If you will look a little deeper than magazine covers you will find plenty of contradictory information out there. Robb has been a solid doubter of the status quo in the nutrition world. Give the article a read.

Of Mice and Morons – Robb Wolf

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