Memorial Park Bootcamps January 11th!
Coming January 11th, to Memorial Park!
Bayou City CrossFit is bringing you Bayou City Bootcamps!
A few people asked about a flyer, here it is, created by the team at BCCF! BCCF Bootcamp Flyer!
Functional movements that will apply to life and sports
- Increase in strength and cardiovascular endurance
- Increase in coordination, agility and flexibility
- Core strength
- Toned body
- Nutrition education
- Accountability of goals
- A fun community of others who also want to get fit and live healthy
I have not forgotten you!
Sorry Blog, I’ve been busy, you may find it hard to believe, but I do have a life outside of this cyber world! I will be getting back to you very very SOON! I’m still working out and doing my CrossFit WODs and I actually went to a Kettlebell Cert this past weekend. What i’m saying is, I have lots of material to write and I will get to it this coming weekend!
The whole end of the quarter madness, trying to find a place to move to here in Houston, and many other things is kind of rough.
Later!
Active rest
Went for a run today in memorial park with Charles and Travis, we ran “the loop”. Apparently its a 3.3 mile loop and it’s something that I had never done before, it was a beautiful day for it and there were lots of people/dogs out running as well. I decided to run it in my Vibram five fingers, they felt great during the run! No comment on how the feet are feeling now…
Almost forgot our time was 25:39, we started out at about a 10min/mile pace and slowly increased it, probably finished the last mile in about 7 mins. according to our estimates. I was reminiscing earlier how the last time I ran a 5k was 7 years ago in Albany, NY for a Susan G. Komen run. My time then was 21:23 and I was dying! Today felt very easy in comparison, granted I was running faster 7 years ago, however I think we could have picked up our pace significantly and probably bested that time easily thanks to CrossFit! Shameless plug…I know. Amazingly enough I found the PDF file from that fateful day 7 years ago in Albany, NY on google!! Linked here! If you scroll down you will see this… yeah I came in 96th out of almost 1400, sweet! A couple friends of mine also ran that race, I’ll post their times too. I think Steve met pukie that day. Sorry Steve.
96 Andrew M. 19 M Schenectady NY 21:23 98 Grayson G. 19 M Schenectady NY 21:28 705 Steven M. 18 M Schenectady NY 28:22
I’m gonna do this next Sunday for my active rest…
“Trail of tears”
Friday’s WOD was named by Cullen from the morning class as the “trail of tears”, I don’t know exactly why he came up with that, but it was painful, and today my gluteus maximus/quadriceps really do agree.
- 40 SDHP (45# kb)
- 30 KB twists (45#kb)
- 20 lunges (each leg w/45#kb)
- 400m run
3 rounds
22:23
Some exciting stuff going on in Austin, TX this weekend at CrossFit Central, the Black Box Summit is taking place from Friday until Sunday and lucky for Bayou City, Vic is in attendance and will be bringing back loads of knowledge to drop on us fools!
Just because I love bagpipes…
Dead lifts and knees to elbows make for painful grip…
Excellent! Two amrap WODs in a row! Sadistic right? No, they were both great workouts and I enjoyed them thoroughly! It doesn’t have to be fun to be FUN!
- 5 dead lift (285#)
- 10 k2e
- 10 min. amrap
5 rounds (1 k2e short of 6 rounds)
It was intended as a 12 min. amrap however Vic changed that mid- stride due to some “back rounding, and faces of pain…”
Cool down
- 400m run
- 25 dead hang pull ups
- 10 burpees
Another great one…
Another great WOD from Vic at Bayou City CrossFit… I maintained a steady pace throughout and was shooting for a goal of 15 rounds. I didn’t really know what I was capable of with this particular workout, I saw on the board some heavy hitters had 16 rounds so I thought I was being slightly ambitious. With the help and motivation of everyone there during my last round with 10 seconds left I finished my box jumps and completed 15 rounds. Those were the only box JUMPS that I actually did for the whole thing, I was stepping up on the box the entire time, I didn’t intend on doing that, but after the cleans and the burpees, there was no way…
- 3 power cleans (155#)
- 5 burpees
- 7 box jumps (24”)
- 20 min. amrap
15 rounds
Cool down
- 400m run
Farmer’s carry from hell!
Today’s WOD was quick BUT painful…
- Farmers walk with kettlebells (2)(70#)
- Push ups
- Squats
- Pull ups
- 30-20-10
- Walk with 70# kb between sets
9:54
My forearms were blowing up during this workout from the 70lb. kettlebells that I had to use because they were out of the 53lb. variety. In addition to the farmers carry, the pull ups contributed to the unbelievable forearm fatigue, wrapping my fingers around the bar and supporting my weight was rough!!!
Another benchmark WOD
Yesterday was intended to be my rest day, I went up to the compound because it was so beautiful outside and I wanted to watch some people suffer and maybe offer some motivational words during the workout. This plan went out the window just about the second I read the WOD. I thought I was safe being that I was in jeans, nope. Travis being the gentleman that he is and living only a mile away said he could go get me some shorts! We did just that and then the reality of the situation sunk in, “Eva” was the girl on the board yesterday and she is an ugly, painful, long WOD.
“Eva“
- 800m run
- 30 kettlebell swings (2 pood)
- 30 pull ups
- 5 rounds
48:31
Yeah, that ends up being a 2.5 mile run, 150 kb swings at 70lbs. and 150 pull ups, it’s as bad, if not worse, than it sounds! The cut off was 45 min. however some of our faster/stronger fire farters were finishing around 40 minutes, so I think the cut off could have been 50-55 min. and maybe I’m just saying that cause my time was 48:31, but I think that is a fair call on my part? What do you think?
On the last round of pull ups I had some nasty rips on both of my hands, one was bleeding like I just cut my finger off, it was pretty cool looking. I’m not feeling that way now, my hands are practically useless today!
Me and Travis doing our KB swings
“Grace”
- 30 clean and jerks (135#)
4:01
The last time I did this WOD was probably a month after initially starting CrossFit, and I scaled the weight to 115#, my time then was 6:32. There is certainly still room for improvement, but i’m happy with a new PR! I hope to bring it in by :30 or so with the next attempt. My shoulders are “ass sore” after yesterdays hero wod and today’s benchmark girl…
Cool down
Overhead Squat, with a focus on form and not going heavy…
- 5-5-5-5-5
- 45-65-75-85-95
Veteran’s Day a good day for a Hero WOD
In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan, June 2005.
21-15-9 reps
- handstand push ups
- ring dips
- push ups
Here is a demo video from CrossFit HQ: wmv/mov
This is a very challenging workout. It took me 30:26 to finish this WOD, primarily because I was doing the HSPU as singles after the first round and lost my balance numerous times, I clearly have another skill to add to the growing list…
- muscle up
- double unders
- HSPU
- snatch
- OHS
- butterfly kip
I warn you, your upper half will be shredded during/after this WOD! Lots of pushing going on here…
Drew
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