WOD 5 Jan 11

WOD  amrap in 7 min.

3  box jumps

6  wall balls

9   KB snatch

 

 

WOD 20 Dec 10

EMOTM at 60% for 12 minutes

• 2 Squat Snatches (technique work)

 

6 minute AMRAP

• 5 Thrusters (95/65)
• 20 Lateral Jumps over the barbell

See you this Saturday for CrossFit Texas Community WOD

Free Saturday's "Community WOD) at 8:30

We hope to see everyone this Saturday for our Free Community Workout.  Bring your friends and enjoy the high spirits of the Community.  These Saturday WODs are built for the masses, so bring your family and Friends.  All you need is a towel and water bottle.  Each Saturday is composed of funtional movements at relatively high intensity and most important ” It’s Fun”.  See you there and if you are bringing a friend or someone new make sure to come in before 8:30am to sign them up.  See yall there.

Half Day on Labor Day

CrossFit Texas will be open only for the AM classes.  This will include 5:30, 7:00, 8:00, and 9:30 am classes.  I hope you have a wonderful weekend and make sure to come out to our Saturday Community Workout.  For more information, read the post below.

PAIN FREE WITH K-STARR

KELLY STARRETT (AKA “K-STARR”), HAS COMPILED A BRILLIANT BLOG SITE WITH DAILY MOBILITY WODS FOR HIS FAITHFUL DISCIPLES. MARY K AND SHANNON TOOK KELLY’S “CROSSFIT MOBILITY AND RECOVERY CERTIFICATION” AND AGREE HIS BOUNTY OF KNOWLEDGE IS VALUABLE. EVEN MORE IMPRESSIVE IS HIS ABILITY TO TEACH AND SHARE HIS METHODS FOR LIVING A PAIN-FREE EXISTENCE. HIS DELIVERY IS WITTY, EASY TO DIGEST, AND ABSOLUTELY HILARIOUS. OH YAH, AND HIS STUFF WORKS!

SO HERE’S THE DEAL. UP UNTIL NOW, WE’VE HAD TO TRAVEL FAR AND WIDE (AND AT GOOD COST) TO WORK WITH KELLY, ONLY TO GATHER SNIPPETS OF HIS WISDOM. NOW, WE ARE BEING OFFERED TONS OF FREE INFORMATION ON HIS NEW BLOG SITE. IT WOULD BE RIDICULOUS NOT TO TAKE ADVANTAGE OF THIS!

WOD 4 July 2010

21-15-9

• Box Jump (22″)
• Ring Push ups
• Dead-Lifts (155/105)

This is what happens when you make your clients do too many burpees.  Bonnie and her husband Rob C, just got there Level 1 CrossFit Certification at Fort Hood.  They will be helping me with Saturday Workouts starting Sept 1, 2010 in Lake Forrest area.  We look forward to opening CrossFit Texas to more of Round Rock.

Bonnie and Rob held our Self-Defense class last weekend for all the women.  Guys get ready because now its our turn.  Keep checking the website and we will get a date down for the next class.  Thanks Bonnie and Rob.

Getting out of the Funk……..

Today was the first day since Sunday evening that I could eat solid food.  So of course I had to go with a delicious 9 oz Steak with 2 cups of asparagus.  I did everything I could to keep it down.  Oh yes and I was successful.  I missed all the clients.  So much I will be there for the 5:30 class because yes I’m going to bed in T minus 8 minutes.  I have a bad habit with working til midnight says that my nutrition was good but my lack of sleep is playing a huge factor in the immune system.  I lived on Advocare shakes and rehydrate.  The occasional salad with almonds and veggies but had a hard time keeping it down.  But the upside is I can eat again.  Yeah!!!!

Yeah Fish oil

Associated Press

Fish oil pills may be able to spare some young people with signs of mental illness from a progression into fully developed schizophrenia, according to a preliminary study of 81 patients in Austria.

The study adds to evidence suggesting that severe mental illness may be prevented with intervention. The researchers are starting a larger study in eight cities, hoping to replicate the findings, which appear in the February issue of Archives of General Psychiatry, released Monday.

A severe mental illness, schizophrenia affects adolescents and young adults. Some 2.4 million Americans have the disorder, which is treated with antipsychotic medication.

“Schizophrenia is among the most mysterious and costliest diseases in terms of human suffering, so anything that gives some hope to avoid this is great,” said lead author Dr. G. Paul Amminger, formerly in Vienna and now at the Orygen Youth Health Research Center at the University of Melbourne in Australia.

Researchers have wondered if the disease could be stopped before it overpowers a person’s grip on reality. Studies have tried antipsychotics in select young people, but side effects pose ethical questions, and results have been mixed.

Researchers in the new study identified 81 people, ages 13 to 25, with warning signs of psychosis, including sleeping much more or less than usual, growing suspicious of others, believing someone is putting thoughts in their head or believing they have magical powers. Forty-one were randomly assigned to take four fish oil pills a day for three months. The other patients took dummy pills.

After a year of monitoring, 2 of the 41 patients in the fish oil group, or about 5%, had become psychotic, or completely out of touch with reality. In the placebo group, 11 of 40 became psychotic, about 28%.

from CrossFit.com

No one knows what causes schizophrenia but one hypothesis is that people with the disease don’t process fatty acids correctly, leading to damaged brain cells. Omega-3 fatty acids in fish oil could help brain cells repair and stabilize, the researchers speculate.

Dr. Janet Wozniak of Harvard Medical School said the findings might reasonably cause psychiatrists to recommend fish oil to some patients because there are known benefits and little risk.

Copyright 2010 Associated Press

Adapt and Overcome

There many obstacles in life and for most of it;  deals with job, relationship, or just the everyday crap we encounter.  I know you have those days where nothing seems to go your way and will obviously get you to appreciate the days that our somewhat normal.  The past year, I feel has been my toughest.  You learn a lot about yourself when you go through a divorce and loose a business partner.  Just when you think it cant get any worse something is always thrown in for extra measures.  I have learned to control the controllables and not to worry on external factors.  Maybe it is my laidback personality that helps me with this.  But to tell you the truth I feel that I can take on the world;  that put in any situation, not only will I get out it but I will Pr in doing it.

See growing up in a small town of Hallettsville, I always wanted to get to the big city but now I fight just to get home on the weekends to enjoy to slow pace environment.  I think it is wholesome to break free of the normal grind and enjoy the family.  As a business owner, I’m confronted everyday with decisions that need to be made.  So as soon as I come up with a plan of action and go to execute it, there seems to always be a wrench thrown in to make it harder.  Now, instead of throwing a pity party like I see with some people, I try to look at the situation and attack the best way I know how.  Maybe as the years go by I can learn from all my previous mistakes and make sure it never happens again.  I am a true believer that GOD puts you in these situations to not only make you stronger but to prepare you for what he has plan for you.

Starting Dave Ramsey

My girls pretending to talk to each other on cell phones. They are growing up to fast.

So i just started doing Dave Ramsey Financial University and it is amazing.  For once in my life I have a plan now its time to execute it.  In his plan their are these baby steps you have to do like (1) put away 1,000 into an emergency fund.  First of all, that babystep right there will take a couple of months but it is a start.  I started selling things I own and it is just amazing at all the crap you accumilate of the years that are just collecting dust.  I have many clients at the gym that have done the Dave Ramsey style and they all say that it is well worth it.  I can’t afford to wait any longer.  90 Day course here we go.

Check out this link Starting Dave Ramsey

Heidi, great Job!

Brannon & Heidi

Heidi, I’m so proud of your accomplishments at the gym.  You are PRing better than before.  I love working with you because you are spot on your nutrition and work so hard during the WOD.  You push with every ounce of your body, your blood like battery acid, yet you still manage to push on.  Great job, I appreciate your efforts.