01.31.09

CFHQ Rest Day

Make up any of the last three WODs

Burpee Challenge Day #27

Let’s Talk About Food…and then get Kipping!

Just a reminder that 10am is the nutrition chat. Immediately following, we will be going over the basics of the kipping pull up for all those interested.

January 31, 2009 | Filed Under W.O.D. | Leave a Comment

01.30.09

“Nicole”

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Burpee Challenge Day #26!

If you didn’t do your timed burpees, come in today to get them done. Time to beat: 0:41 seconds!

Nutrition Talk Reminder

Just a reminder that the Nutrition Talk is tomorrow at 10am. Bring your questions . We will also be holding a kipping clinic immediately following for those who are interested.

Awesome Job…

yesterday to JD! We are looking forward to seeing you back again soon!

Get Tanked Part Deux

Calling all non-tanked members…if you are interested in getting tanked, we can schedule the truck to come back. Don’t be shy…get on here and post if you are interested…we need at least 10 people to get him back. If not, the next scheduled time is Wednesday, April 29.

Schedule Change

We have slightly changed our schedule…take a look. We have eliminated the Monday through Thursday 10am and made that by appointment only. If you want to get a workout in, just contact Ray and he’ll be there. Friday still has a 10am class.

January 30, 2009 | Filed Under The Girls, W.O.D. | 86 Comments

01.29.09

“Elizabeth”

21-15-9 reps of:
Clean 135# / 95#
Ring dips

Watch the video here

WOD Mods
For intermediate CrossFitters: scale the weight accordingly and do x3 regular dips
For beginning CrossFitters: medicine ball cleans and regular dips 42-30-18

Burpee Challenge Day #25!!!

It’s our first timed Burpee Day!! If you can’t make it in, please time your burpees at home and let us know your time.

Get Tanked Part Deux

What a great turnout yesterday for the fat truck! There were quite a few of you that didn’t get signed up, so, if you are interested please let us know ASAP and we can get him back for a second time next week. We need a minimum of 10 people to commit to this.

Mark your calendars! We have scheduled him to come back Wednesday, April 29th for the same time frame. We will be posting a sign up sheet and, if need be, can add additional times and dates if the demand is high enough.

For those of you that gave me your results…I will be sending each of you emails going over your nutrition prescription over the next couple of days .

Biggest Loser / Biggest Gainer

Just a reminder to download your competition sheet and start tracking your results! Please remember to give us your sheet once you have completed the before portion. We would really like for everybody to participate!

January 29, 2009 | Filed Under W.O.D. | 107 Comments

01.28.09

CFHQ WOD

Thruster 1-1-1-1-1-1-1 reps

Jackie

1000M row or 800M run
50 thrusters #45
30 pull ups

Burpee Challenge Day #24

Tomorrow is the first of the timed days!

Fat Tank Reminder!

Today is the body fat test…BE SURE TO ARRIVE BEFORE YOUR SCHEDULED APPOINTMENT TIME!. To prepare for your body fat test, please see the FAQs on the Body Fat Test website. Also, if you want “before” pics, just let us know!

Happy Birthday to Amanda!

Hope you have a fantastic birthday!

The Biggest Loser/Biggest Gainer Competition IS ON!

We’ve talked about goals, we’ve talked about continually pushing yourself harder, faster, trying new weights, bands, etc. Now it’s time to put all that talk into action! Here’s how it’s going to work:

You will need to let us know that you want to participate in this challenge. If you sign up, we expect you to stick with this and keep your commitment! First step, download the competition tracking sheet.

The specifics:
This competition starts this week and ends the last week in April (we will be scheduling the mobile body fat truck to come back for that week). We are asking that you set one measurable goal that is something you want to attain. For example, getting a kipping pull up or getting 10 kipping pull ups in a row, doing unassisted push ups, getting a muscle up, etc.

Secondly, record your body fat results from today OR, if you were unable to get on the schedule, record your measurements (or do both for your own information).

Third, complete Cindy…many of you already have this week, so please use those results. If you have not completed Cindy this week, on the next rest day, please do so.

Fourth, complete a 400M run SPRINT and record your time.

Fifth, complete a 500M row SPRINT and record your time.

The last week in April, take your “after” results and record. Turn those sheets into us so we can assess who made the biggest gains and losses !

Here is what the prizes are:
1st place: Free month membership (cost will be the current membership rate you are signed up for)
2nd place: Free 1 hour massage with resident massage therapist extraordinaire, Monica the muscle melter
3rd place: Free CFPT tshirt of your choice (those designs are coming soon, by the way)

Any ??s…just let us know! Good luck!

Let’s Chat about Food…

Just a reminder Saturday at 10am is the Nutrition Talk.

January 28, 2009 | Filed Under W.O.D. | 85 Comments

01.27.09

CFHQ Rest Day

Come in today to make up any of the last three WODs

Great job and Welcome to…

Melanie! We are very excited to have you at CFPT!

Burpee Challenge Day #23

Get them done and make up any you may have missed!

We’re Growing !

I’m sure you have all noticed the recently influx of new members…these are really exciting times! I’m sure those of you that have been around since the beginning days are beginning to wonder though, what this means to you and how this will change things at CFPT. Rest assured, our goal is to continue to provide you with extremely personalized and exceptional training…not to mention a fun environment !

We are continually evaluating and re-evaluating our situation and what we need to do to continue to make CFPT the best that we can. Believe me, not a day goes by that we aren’t talking about it in some way . Following are some new things to come that we are very excited about, as well as some things that you can do to help us help you:

First of all…I am VERY excited to announce that Liz is going to be attending the Level 1 Cert course at the end of February! We’re excited for her and know that she is going to be a fantastic trainer and addition to the CFPT training team .
On the note of trainers…in addition to Josh and soon Liz, we have another trainer in the wings that will be starting later on, probably towards early spring. More details to come on that…
Also, on the topic of trainers…and most of you know by now, I will be going to get my Olympic Lifting Cert at the end of February. This is going to give us a great advantage in showing you some of the more complex oly lifts and also just help refine technique on what we have already trained you on.
Ray will be attending a weekend long Affiliate Seminar in Austin during February in an effort to keep a pulse on what other CrossFits are doing across the states. Hopefully he’ll bring back some great ideas from other affiliates!
About all those new members: if you see a friendly new face that you haven’t met, please take a second to say hey
As you have noticed, our most popular hours are 6pm and 7pm…which is great for some good energy during WODs. But it also means that things can get more chaotic. If you aren’t a fan of having a ton of people to workout with, dawn patrol is a great way to get your workout in and done before you day begins. As we continue to grow and add trainers, we will look at the schedule and most likely be expanding some hours in the coming future.
Since those hours are the busiest…we ask you PLEASE, arrive on the hour and be warmed up and ready to go by 10 past the hour. We are attempting to keep the workouts as organized as possible and show everybody the WOD by 15 past the hour. If you arrive early or late, be prepared, you may have to wait until the next start time. We always do our best to accommodate, but please understand this is to keep the gym running smoothly and organized for the majority of people who arrive on the hour.
As you become more familiar with the WODs, take a look at the board for what the WOD is for the day and get your station set up after you are warm. Again, this will help keep things running smoothly and in an efficient manner.
When it comes to equipment…more people means more demand on equipment. As you may have noticed, we have already put into place more pull up bands (though we need to get some of you kipping very soon !), we also recently purchased two new bars and will be getting more bumper plates this week. Our next purchases are wall balls and kettlebells, as warm weather approaches, we will also be getting an outdoor pull up bar. We are constantly looking at what equipment is on demand and what we need to order, so never fear, there will always be room and equipment for you to use.

These are exciting times and we really thank all of YOU for helping us grow and make CFPT a fun and great place to workout (if I don’t say so myself…) .

January 27, 2009 | Filed Under W.O.D. | 71 Comments

01.26.09

CFHQ WOD

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

Watch the video on how to do a GHD Sit up

OR

Red Light District

Choose between one of the following WODs to get up on the record board!

Karen
For time:
150 Wall-ball shots

Cindy
AMRAP in 20 minutes of:
5 pull ups
10 push ups
15 squats

Helen
3 rounds for time:
400 meter run
21 Kettlebell Swings 55# / 35#
12 pull ups

A warm welcome to…

Amanda! Great job yesterday and welcome to the CFPT family!

Burpee Challenge Day #22!

Only three more days until DAY 25…which is a timed day. Be sure to do your burpees today!

Dunk Tank Reminder

Just a reminder the dunk tank is this Wednesday. PLEASE ARRIVE AT LEAST 10 MINUTES BEFORE YOUR APPOINTMENT TIME! If you are late for your appointment, you will lose your slot and have to wait until the next available time. Don’t forget you need to bring a swimsuit and a towel and don’t eat a big meal within 2 hours before the test, as it may affect your results by up to 1 1/2%.

Video Debriefed Olympic Lifting Class Sign Up

The sign up sheets for the February 28th and March 7th Olympic Lifting Class is up on the back white board at the gym. Please sign up for one day or the other (they are both going over the same move). Also, some of you have asked if this class would benefit you…we are recommended this class for those of you that have a good grasp on the foundation moves (squats, presses, etc). If you are in doubt, just ask us .

January 26, 2009 | Filed Under W.O.D. | 32 Comments