P3 CrossFit is here Houston, Tx. Pure 3vil

Do you realize how exciting this is everyday ?

John — Wed, 10 Mar 2010 03:26:34 +0000

Mike La., a detective with the Bellaire Police Department, went up 40lbs on his cleans and still finished almost one minute faster than last time, jumping him into the elusive ‘third column’

Jacque not only got her first pullup, she got her 2nd, 3rd, 4th, 5th, 6th and probably more

Michele took on the female RX’d power cleans today, a weight beyond her own body weight and fought hard to finish never giving up

STRENGTH/SKILL
5×3 Back Squats

WOD
50 Double Unders (200 Singles)
30 Power Cleans (155/105)
50 Double Unders (200 Singles)
For Time
COMPARE TO NOVEMBER 20th 2009
There is even more names with DU next to them

Shari	11:22	45	Ashlee	12:09	85 DU	Mike La.	9:45	115
Kirstin	9:31	45	Elisabeth	6:18	85 DU	Tom Vo	10:30	115 DU
Robin	12:24	55	Elisha	10:46	90	Ben	13:14	135
Lori	9:21	65	Danny W.	7:59	95	Erick	9:20	135
Bob	9:20	65	David Ke.	6:53	95	Jesse	14:27	155
Katie K.	8:00	65	Melanie	8:24	95 DU	Jordan	13:47	155
Becky	10:30	65 DU	Emilio	10:21	105	David T.	13:14	155
Mindy	11:30	70	Mark	7:16	105	Justin	8:33	155
Amanda	10:48	75	Michele	19:15	105 DU	Melvin	13:16	155 DU
Erika	15:02	80	Susie	13:50	105 DU	Bowie	10:46	155 DU
Amy	6:57	85 row	Amber	10:12	105 DU	Greg S.	8:41	155 DU
Will	19:46	85	Jarrod	14:05	115	Marc	7:58	155 DU
Larry	12:22	85	Lee	12:20	115	David U.	5:13	155 DU
Jacque	13:52	85 DU	Carlos	10:55	115	Yogi	4:32	155 DU

Every Minute on the Minute

John — Tue, 09 Mar 2010 03:08:15 +0000

STRENGTH/SKILL WOD
5×3 OH Squats

WOD
100 Box Jumps
100 Pushups
Perform 3 burpees every minute on the minute until all reps are completed.
Record if you did pushups as RX’d in comments.
COMPARE TO NOVEMBER 24th 2009

Amy	11:51	35# KB mod	Elisabeth	16:50	20	Lee	17:41	24
David T.	10:25	40# WV mod	Leila	16:44	20	Travis	16:58	24
Susan	26:20	ALT mod	Steph T.	16:43	20	Mike La.	15:59	24
Nancy C.	21:59	ALT mod	Mindy	16:42	20	Rex	15:59	24
Jean	19:59	ALT	Allison G.	16:41	20	Mike P.	15:40	24
Robin	18:57	ALT	Chris	16:32	20	Jason	14:59	24
Liz	18:31	ALT	Cynthia	15:59	20	Harry	14:53	24
Nancy B.	16:56	ALT	Becky	15:51	20	Peyton	14:44	24
John T.	21:45	20 mod	Cammy	15:49	20	Jesse	14:31	24
Tom H.	18:44	20 mod	Mitch	14:51	20	Francis	13:50	24
Scott R.	12:26	20 mod	Melanie	14:47	20	Robert S.	13:41	24
Lori	25:59	20	Karen	14:46	20	Paul	13:27	24
Robert D.	21:59	20	Veronica	14:45	20	Jimmy	12:59	24
Allison F.	20:53	20	Beth	14:43	20	Justin G.	11:44	24
Jacque	19:59	20	Michele	14:35	20	Brian	11:41	24
Belinda	18:46	20	Elisha	12:55	20	Steven	11:39	24
Sara	18:20	20	Tony L.	11:55	20	David K.	11:30	24
Colin	17:59	20	Howard M.	13:30	24 mod	Nic	11:22	24
Carla	17:36	20	Wade	25:25	24	Yogi	9:54	24
Marci	17:29	20	Freddy	21:44	24	David U.	9:53	24
Rauli	16:59	20	Howard B.	20:59	24	Bowie	9:42	24
Fran	16:53	20	Stephen	20:51	24	Charles	8:59	24
Alissa	16:51	20	Kurt	20:48	24	Anthony	8:39	24
			Avi	17:52	24

A storm is about to decend on Austin

John — Sun, 07 Mar 2010 17:23:12 +0000

CrossFit Games Sectionals
Friday, March 12, 2010 – There will be no 5pm class. The last class of the day will be at 12pm.

SUNDAY COACHING

Whether push-pressing or jerking, the dip and drive should keep the torso perpendicular to the ground. The explosive potential of the perpendicular torso is a recurring theme and crucial to big cleans, snatches, jerks, push-press, vertical leap, and throw for height. Jump! None of these movements is the result of a hip thrust. Developing the push-press, then the push-jerk, and finally hang cleans and snatches without the chest coming forward at all provides essential training and practice for developing maximal explosive power. From CrossFit.com FEB 4, 2006.

Family Saturday!

John — Sat, 06 Mar 2010 18:39:11 +0000

Wyatt you’re doing it wrong…

Its a well known fact that you will run faster with your tongue out while being chased by a girl

FAMILY WOD
15 Burpees
—–
Jumping Squats 30-25-20-15-10-5
Situps 5-10-15-20-25-30
—–
15 Burpees
For Time

Izzy	5:24 mod	Amanda	9:58
Mike Le.	12:54	Alissa	9:52
Emilio	12:09	Holden	9:50
Lee	12:04	Melvin	9:43
Lauren	11:48	Julie	9:41
Greg S.	11:18	Veronica	9:12
Freddy	11:04	Kristy	9:04
Jarrod	10:58	Stuart	8:48
A.J.	10:54	Amy	7:10

RX’d WOD ‘SPEALER SPECIAL’
7 Burpee Box Jumps (24)
12 OH Squats (75/55)
5 Rounds

Lee	12:06/35#
Carla	10:24/55#
Nic	9:38/75#
Greg K.	7:50/75#

Let me out!

John — Sat, 06 Mar 2010 04:08:30 +0000

STRENGTH & SKILLS
5×3 Push Press
Turkish Get Ups 10L/10R

WOD
10 Ring Pushups
20 Lunges
AMRP in 8min
NAME / ROUNDS

Amy	9 mod	Jack	6	Ruali	7
Anthony	9.3 mod	Jason	6	Sonya	7
Amber	3.5	Jimmy	6	Veronica	7
Sara	3.5	Katie K.	6	Clint	7.5
Carolyn	4	Kurt	6	Francis	7.5
Erika	4.5	Lee	6	Martin	7.5
Melanie	4.5	Michele	6	Mindy	7.5
Nancy	4.5	Stephen	6	Paul	7.5
Avi	5	Tony K.	6	Peyton	7.5
Belinda	5	Wade	6	Nic	8
Fran	5	Alissa	6.5	Danny W.	8.5
Lori	5	Cynthia	6.5	Jesse	8.5
Robert D.	5	Danny S.	6.5	Greg S.	9
Robin	5	Elisha	6.5	Justin G.	9
Silvia	5	Mike Le.	6.5	Brian	9.5
Beth	5.5	Mitch	6.5	Charles	10
Bob	5.5	David Ke.	7	David U.	10
Mike La.	5.5	Kristy	7	Steven	10
Amanda	6	Marco	7	David T.	11
Colin	6	Martin	7	Bowie	13

Again with the snatches

John — Fri, 05 Mar 2010 04:01:31 +0000

Why are you still eating this? How to start the Paleo diet the PaNu way

The Burgener Warm Up and Skill Transfer Exercises for the Snatch

WOD
5 Snatch (Hang Squat Snatch)
15 K2E
Run 1 Lap
AMRP in 20min
NAME / WORK COMPLETED / SNATCH WEIGHT / MODS: HSC = HANG SQUAT CLEANS

Leila	6	15	Harry	5	65
Susan	5	25	Jordan	5	65
Kirstin	4+snatches	25	Mike P.	5	65
Lori	4+snatches	25	Carlos F.	6	65
Liz	5	30	Erick	6	65
Mindy	5	30	Tim L.	6	65
Abby	5+snatches	30	Amy	4+K2E	65
Shari	5+HSC	35 HSC	Mike La.	4+snatches	65
Allison G.	5	35	Melvin	5	75
Susie	5	35	Peyton	6	75
Elisha	6	35	Robert S.	5+K2E	75
Mark	6	35	Marc	6+snatches	75
Katie R.	6+K2E	35	Clint	5	85 HSC
Amanda	5	40	Jarod	5	85 HSC
Elisabeth	5	45	Jesse	5	95
Emilio	6	45	Ben	5	95 HSC
Sara	5	55 row	Greg S.	5	95 row
Carla	4+snatches	55	Charles	6	95
Tony L.	5+snatches	55	Yogi	7	95
Travis	5+snatches	55	Robert R.	5+snatches	95
Michele	5	60	Bowie	6+snatches	95
Bob	5	65 HSC	Shawn	5+snatches	115
Danny W.	5	65

Half!

John — Thu, 04 Mar 2010 04:56:32 +0000

STRENGTH/SKILL WOD
5×3 Back Squat

WOD HALF ‘ANGIE’
50 Pullups
50 Pushups
50 Situps
50 Squats
For Time. You must complete all reps of a exercise before moving on to the next.

WARMDOWN
Run 800m (half mile)
Rest 2min
Run 2 laps
Rest 1 min
Run 1 lap

HALF ‘ANGIE’
(RX’d = RX’d PULLUPS AND PUSHUPS, RR = RING ROWS)

Joe S.	XX:XX	Tony K.	12:20	Karen	9:18 RR
Nancy C.	21:21	Lee	12:13	Cynthia	9:16
Ashlee	18:41 RX’d	Mike Le.	12:01	Katie K.	9:15
Susan	18:28	Belinda	11:57	Steph T.	9:15
Robert D.	15:00	Lori	11:55	Jason	9:13 RX’d
Trupti	14:51	Rauli	11:43	Cammy	9:05
Travis	14:47 RX’d	Mindy	11:34	Jeremy	9:01 RX’d
Rex	14:27	Robin	11:24	Beth	9:00
Freddy	14:20	Melvin	10:56 RX’d	Alissa	8:58
Becky	14:09	Mark	10:50 RX’d	Brian	8:04 RX’d
Jimmy	14:05 RX’d	Marci	10:50	Peyton	7:48 RX’d
Nancy B.	14:01	Mitch	10:48	Nic	7:35 RX’d
Elisha	13:59 RX’d	Justin G.	10:39 RX’d	Robert S.	7:25 RX’d
Liz	13:43	Susie	10:37 RX’d	Marc	7:16 RX’d
Nina	13:38	Tim L.	10:15 RX’d	Brandon	6:49 RX’d
Jack	13:32	Mike La.	10:12	David Ku.	6:47 RX’d
Stephen	12:50 RX’d	Silvia	10:06	Steven	6:44 RX’d
Danny S.	12:45 RX’d	Veronica	9:59	David U.	6:41 RX’d
Bob	12:28 RR	Paul	9:43 RX’d	Yogi	5:53 RX’d
Alison F.	12:28	Jesse	9:36 RX’d	Anthony	5:17 RX’d
		Howard B.	9:20

800m HALF MILE (MOD 1000m row)

Nancy C.	5:11 row	Lori	5:00	Melvin	4:02
Mike Le.	5:05 row	Cammy	4:59	Jeremy	4:00
Bob	4:59 row	Steph T.	4:53	Elisha	4:00
Marci	4:59 row	Travis	4:53	Tim L.	4:00
Ashlee	4:57 row	Rauli	4:50	Nic	3:56
Beth	6:14	Trupti	4:32	Jesse	3:53
Silvia	6:06	Lee	4:30	Jason	3:53
Susan	6:01	Cynthia	4:27	Jimmy	3:53
Katie K.	5:51	Alissa	4:26	Brandon	3:51
Belinda	5:33	Peyton	4:26	Anthony	3:48
Robin	5:32	Karen	4:24	Jack	3:48
Stephen	5:29	Mitch	4:24	Mindy	3:48
Liz	5:18	Rex	4:22	Howard B.	3:38
Tony K.	5:17	Alison F.	4:19	Yogi	3:26
Veronica	5:15	Robert D.	4:18	Steven	3:25
Mike La.	5:12	Robert S.	4:17	Justin G.	3:25
Nina	5:08	Freddy	4:14	Paul	3:24
Mark	5:06	David U.	4:10	David Ku.	3:14
Nancy B.	5:04	Marc	4:06	Brian	3:13
Danny S.	5:04	Susie	4:06	Joe S.	3:05
		Becky	4:04

2 LAPS (MOD 500m row)

Bob	3:27 row	Jesse	3:51	Anthony	3:14
Nancy C.	2:33 row	Travis	3:50	Jimmy	3:14
Marci	2:30 row	Robert D.	3:49	Jason	3:11
Ashlee	2:29 row	Liz	3:47	Melvin	3:11
Mike Le.	2:22 row	Steph T.	3:47	Nic	3:11
Susan	5:04	Peyton	3:45	Brandon	3:07
Silvia	4:53	Rauli	3:45	Susie	3:06
Beth	4:48	Nina	3:40	Elisha	3:03
Mike La.	4:40	Tony K.	3:40	Jack	3:01
Robin	4:34	Cynthia	3:39	Mindy	2:59
Katie K.	4:23	Rex	3:38	Tim L.	2:59
Robert S.	4:19	Alissa	3:37	Brian	2:48
Lori	4:12	Trupti	3:37	Paul	2:46
Belinda	4:08	Lee	3:28	Steven	2:43
Mark	4:04	Freddy	3:22	Howard B.	2:42
Danny S.	4:02	Alison F.	3:20	Justin G.	2:40
Cammy	3:59	Karen	3:20	Yogi	2:40
Nancy B.	3:58	David U.	3:19	David Ku.	2:36
Stephen	3:57	Mitch	3:16	Joe S.	2:36
Veronica	3:56	Becky	3:15	Marc	2:30
		Jeremy	3:15

1 LAP (MOD 250m row)

Jeremy	XX:XX	Stephen	1:42	Mindy	1:21
Marci	1:12 row	Travis	1:40	Brandon	1:20
Nancy C.	1:10 row	Robert D.	1:38	Tim L.	1:20
Bob	1:09 row	Robin	1:36	Elisha	1:19
Ashlee	1:02 row	Trupti	1:36	Jimmy	1:18
Mike Le.	0:55 row	Alison F.	1:35	Justin G.	1:18
Silvia	2:10	Nina	1:34	Nic	1:18
Susan	2:08	Rex	1:34	Steven	1:16
Beth	2:02	Karen	1:32	Jason	1:15
Mark	2:00	Cynthia	1:31	Marc	1:15
Mike La.	1:58	Alissa	1:30	Robert S.	1:15
Liz	1:56	Rauli	1:29	David Ku.	1:14
Belinda	1:55	Mitch	1:27	Howard B.	1:14
Lori	1:54	Veronica	1:26	Paul	1:12
Nancy B.	1:54	David U.	1:25	Melvin	1:11
Katie K.	1:50	Peyton	1:25	Jesse	1:10
Tony K.	1:49	Freddy	1:24	Jack	1:09
Danny S.	1:47	Susie	1:24	Yogi	1:07
Cammy	1:45	Becky	1:23	Brian	1:02
Steph T.	1:44	Anthony	1:21	Joe S.	1:01
		Lee	1:21

The standards have been raised once again

John — Wed, 03 Mar 2010 03:21:05 +0000

Robert R. demonstrates a solid rack position for the front squat. The bar is in his fingertips and high on his shoulders. Notice how high he pushes his elbows up making them almost parallel to the ground, which creates a ’shelf’ for the bar to rest on.

WOD
5 Burpees
10 Front Squats
15 SDHP
Run to fence and back
5 Rounds
We did this exact same workout a long, long time ago… Overall the times might not have decreased greatly but the weights have increased significantly since then. It’s always fun to look back and see how far you have come.
COMPARE TO APRIL 21st, 2009

Jean	15:12	25/26	Danny W.	21:04	95/65
Liz	17:13	35/26	Sara	19:52	95/65
Kirstin	18:59	35/35	Amber	16:39	95/65
Gizelle	16:20	35/35	David Ke.	24:20	95/95
Robin	22:18	45/45	Peyton	19:55	105/95
Trupti	21:18	45/45	Tom Vo.	19:11	115/55
Lori	19:43	55/35	Jeremy	16:46	115/65
Obie	27:16	55/55	Jarrod	22:04	115/75
Julie	20:11	55/55	Tim L.	20:33	115/95
Will P.	31:44	65/35	Ben	18:34	115/95
Mindy	20:06	65/45	Jordan	25:26	135/95
Katie R.	17:10	65/55	Jeff A.	23:23	135/95
Jacque	24:00	65/65	Justin G.	20:13	135/95
Bob	23:33	75/55	Brandon	20:02	135/95
Elisabeth	19:41	75/55	Shawn	19:14	135/95
Elisha	17:12	75/65	Marc	19:04	135/95
Erika	26:15	85/35	David U.	18:28	135/95
Michele	23:59	85/65	Jesse	18:09	135/95
Amy	19:30	85/65	Robert R.	16:20	135/95
Mike La.	25:32	85/85	Steven	14:43	135/95
Melanie	18:58	90/65	Yogi	13:24	135/95
Carla	21:26	95/65	Bowie	13:15	135/95

6 Minute improvement?

John — Tue, 02 Mar 2010 02:41:40 +0000

If I wasn’t busy desperately trying to keep up with Yogi as we worked out together this morning, I would of taken a picture of him destroying this workout. A 6 min improvement in less than 3 months is absurd, especially when he already had the top the time. Some days I just can’t wait to see what you guys will do next in your journey with CrossFit. It’s absolutely amazing.

WOD
10 Deadlifts
10 Lateral Burpees
50 Double Unders (150 Singles)
3 Rounds
COMPARE TO NOVEMBER 12th, 2009

Fran	17:16	65 mod PP	Kelly	18:05	135	Jimmy	12:42	195
Nic	9:08	mod	Erika	17:40	135	Freddy	20:55	205
Susan	14:29	55	Lori	15:21	135	Erick	12:53	205
Robin	17:07	85	Wade	12:24	135	Emilio	13:46	215
Karen	14:04	85	Melanie	14:10	135 DU	Mike P.	16:07	225
Trupti	15:37	95	Ashlee	17:16	145	Harry	15:10	225
Steph T.	12:59	95	Elisha	10:50	145	Francis	12:14	225
Abby	11:56	95	Danny	16:33	155	Brian	10:35	225 DU
Marci	16:02	105	Clint	16:25	155	David U.	8:57	225 DU
Tom H.	15:17	105	Mitch	14:43	155	Rauli	18:47	235
Katie K.	12:59	105	Kristy	16:18	155 DU	Stephen	20:25	275
Becky	18:51	105	Carla	10:46	155 DU	Jesse	17:04	275
Veronica	16:30	105 DU	Michele	13:51	165	Jason	13:21	275
Alissa	14:47	105 DU	Paul	11:06	165	Marc	13:17	275
Allison F.	17:43	115	Sara	18:43	165 DU	Bowie	19:23	275 DU
Shari	14:14	115	Robert D.	22:36	185	Tim F.	18:34	275 DU
Allison G.	12:33	115	Marco	16:34	185	Charles	18:07	275 DU
Cynthia	11:20	115	Carlos F.	16:32	185	Steven	11:56	275 DU
Elisabeth	13:34	115 DU	Mike La.	14:29	185	Anthony	9:12	275 DU
Julie	15:40	125	Travis	20:30	185 DU	David K.	9:07	275 Du
Mindy	12:57	125	Susie	20:02	185 DU	Robert R.	9:05	275 DU
Bob	22:31	135	Laura	14:48	185 DU	Yogi	7:56	275 DU

March is already here!

John — Mon, 01 Mar 2010 03:04:59 +0000

New session begins Monday and runs from March 1st – April 2nd. It’s a five week month which means you get 1 week free! All dues need to be in no later than Friday.

Thanks to all that donated and supported the William Robert Serrato Benefit and the paint ball bonanza. Right from the mouths of the two awesome sponsors Ben and Jen Kaufman of Clear Lake CrossFit, “We have raised to date over $12,000 for the family, and we want you all to know you played a huge part in that success.”

In other news: CBS recently put out a story on intense workout regimes, Exercise less, but Harder. It doesn’t get very technical in nature but it cracks the surface on the subject of the need to disrupt the body’s normal ‘cycle’ to cause an adaptation. Have you ever wondered why you see over weight people consistently running for long periods of time and never make any progress in their weight loss? In my opinion ‘Long and Slow’ is clearly not the answer to your fitness needs.

Susie visited Run Jump Lift in NJ this past week and they made a video of her visit! If you are ever traveling I can always help you find a CrossFit gym near by so you can get your workouts in. It is extremely fun to visit other CrossFit gyms and see what they have to offer and to see what they do different.