Friday July, 30 2010 Friday Quote!

Every success is built on the ability to do better than good enough.
-Anonymous

I want everyone to have a great weekend, and remember to check the Downtown Crossfit link for Saturdays workout with Kyle at 11:00am. These are always great workouts, definitely make it out if you don't have any plans.

If I don't see you Saturday I will see you on Monday for our first August workout.

PEACE!

Josh S.

Thursday July 29, 2010 Work Hard Play Hard

Tough workout yesterday now its time to play! Happy hour after work (without the boot camp) if anyone is game.

Wednesday July, 28 2010 HHS

"Stairway of Fun"

30 Thrusters
Stair climb
40 Double unders
Stair climb
20 Thrusters
Stair climb
30 Double unders
Stair climb
10 Thrusters
Stair climb
20 Double unders

Post time to comments

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This is our last session of the month. I just want to say that everyone has been doing so great, and I am proud of how well you have done. I know its not easy putting up with the heat, but many of you stuck it out. I am ready to get started back up again in August, and I hope you are too. I can see some improvements in you already! Lets keep moving forward, and make even more gains.

Feel free to leave comments about what you like, what you don't like, what you would like to see more of, and any suggestions you might have...

Josh S.

If you need a workout:

6x400m Run:

Rest the same amount of time it takes you to complete the 400m.

Post times to comments.

I plan on going up to the Arlington Heights track on Hulen street after work if anyone wants to meet up and do this dance!

Monday July 26, 2010 HHS

USE THE FORCE!!!!

Warmup:

Run

Modified "JT":

21-18-15

HSPU/Pike Pushups

Bench Dips
Pushups

Tabata Squats

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Post your time to comments, and your lowest number of squats completed.

July, 23 2010 Friday Quote

Pain was their body's way of telling them that they'd pushed themselves to their limits -- which was exactly where they were supposed to be.

-Richard Marcinko

We are meeting at 11am at the Arlington Heights track right off Hulen, across from Central Market, for Saturday crossfit tomorrow. If no one has plans you should come. Be sure to check The Downtown Crossfit link, to the right, tomorrow morning before you come to checkout the workout and to make sure the location did not change. Or just give me a call 682-560-0242.

Otherwise, have a good weekend people!

Josh S.

Thursday July 22, 2010 Ft Worth Peace Maker

Peace Maker Course

The Fort Worth Peace Maker is a 6 mile obstacle course right by the Trinity (shown above). This will be a great opportunity for you to put some of your skills to the test. You can either enter individually for the race or in teams of 4. Its going to be sort of like the mud run, except less mud.

This event is benefiting Safe Haven(a local non profit organization supporting battered women & domestic violence) and the Disposable Heroes Project. Our Friend Sarah, Kyles wife, works for Safe Haven and is in charge of all of their PR and special events.

When: September 11th
Cost: $55 for individuals/$175 for a team of 4
The price goes up after July 31st

Im signing up this month for sure. I think its going to be a lot of fun!
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If you need a workout....

Max rounds in 15 mins. of:

5 Pike Pushups
10 chair dips
20 boxjumps

On chair dips ask me for a demonstration or watch this video: Chair Dip

Josh S.

Wednesday July, 21 2010 HHS

Miranda Oldroyd!!

Skill
Handstand Practice

Strength
3 rounds of:
Max rep weighted pushup

Metcon
5 rounds of:
20 squats
30 double unders
Hill run
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Modified Version

Strength
3 rounds of:
Max rep strict pushups

Metcon
3 rounds of:
20 squats
75 singles or 30 vertical jumps
Hill run

Tomorrow We will meet at radio shack hill downtown. You go up 6th and take a right on Taylor, keep going on Taylor past weatherford and you will see the hill. It is right next to the new TCC Campus. We will meet at the bottom of the hill. Its definately close enough to run there for warm up. There is also meter parking at the bottom of the hill in case you end up driving. Be sure to bring a few quarters in case the Five O is checking meters.

It will be some hot and sweaty awesomeness so remember your water. I will bring extra, just in case.

Josh S.

Tuesday July 20, 2010

If anyone needs a workout today try this out

For completion:

50-40-30-20-10

Sit-Ups

Jump Tucks

A jump tuck basically describes its self. Jump straight up as high as you can go, and tuck your knees to your chest .

Post time to comments

Monday July 19, 2010 HHS

Chris Spealer 2010 Crossfit Games Games

Partner Session!

Warmup:

Short Sandbag run

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For Completion:

100-75-50-25

Sand bag powercleans

Sand bag Over Head Lunges

Sand bag run after each set

5 Burpees after each partner switch

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In teams of two complete the number of reps in each round as a combined total. Take turns until you complete the number of reps required for the round you are on. Anytime you alternate the work to your partner, that constitutes 5 Burpees for the partner about to rest. Then both team mates must do the run at the same time after the reps are complete for that round, but bring the sand bag with you. Either team member can carry the sand bag during the run just as long as it makes it around the lap with the both of you.

July 16, 2010 Friday Quote

We must become the change we want to see.
-Mahatma Gandhi -

I think Gandhi would have done crossfit =)

Just FYI, This weekend is the 2010 crossfit games. The best of the best will be going against each other to see who will be the fittest people. below is a Picture of the Oklahoma Sectional (pre qualifier), and the girl in the Pink, Candice Ruiz, came in first place in the Sectionals, and the Regionals and will be competing this weekend. I don't know her personally but she is from Fort Worth and I thought it was appropriate to acknowledged her achievements. GO CANDICE!!

Here is A link to the CrossFit 2010 Games Web site if anyone is interested in browsing around, you can check out the workouts they have to do, look at video footage etc. as the weekend goes on. 2010 Games

Also Remember Saturday is Kyles free crossfit class, so be sure to check out the Downtown Crossfit blog, (link to the right), to see where we will be meeting. The workout is at 11am so come workout with us!!! Here is my cell if you need directions tomorrow 682-560-0242.

Have a good weekend!

Josh S.

Thursday July, 15 2010 Fish Oil "The Miracle Drug"

Take the bate!!

Not having a proper diet can lead to so many health problems, you wouldn't even believe. It's like a silent Killer, because some one can look and feel healthy and even be in decent shape, but there is a lot more going on, on the inside. They could have high cholesterol, Blood pressure, lacking energy levels, depression, over weight etc. These are all obviously signs of some one that is not well.

Omega-3 Fatty Acids Found in Fish oil greatly decrease these symptoms by diluting the toxic fats from your body. These toxic fats may or may not show on your mid line, but they also cause various organs to inflame. This inflammation is what leads to the various health problems like the ones listed above. One thing to look out for though is that fish oil can thin your blood which is great for blood clots, but if you plan on going into any type of surgery you may want to lay off of it a couple weeks prior.

So combining fish oil with a diet high in lean meats, Veggies, some fruit, and fats high in omega 3, is with out a doubt going to improve your over all wellness which totally reflect your fitness results.

This is an Fish oil supplement that was suggested, and I was told that it is the Best. I personally have not taken it yet but I plan on getting some for myself soon. Carlsons fishoil.
I was also told that costco had a brand of fish oil that is pretty good. If you are choosing a fish oil be sure that it says that it is molecularlly distilled. This filters out all the bad stuff, and makes it more pure.

Also I have read that a good dose of fish oil is 2-3 grams a day.

I listened to this Dr. talk about fish oils and I did the best I could to interpret. Its the same guy that came up with the zone diet, Pretty amazing stuff. His name is Dr. Sears and this is his web site if you want to learn more, I highly recommend reading some of the stuff on this site. Dr Sears site

Josh S

PS: See comments if you need a workout to do at home.

July 14, 2010 HHS

Parkour

Internet Sensation of 2004

OHS & Clean Practice

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Complete for time:
50 Double unders
40 Jump squats
5 Inverted burpees
40 Double unders
30 Jump squats
5 Inverted burpees
30 Double unders
20 Jump squats
5 Inverted burpees
20 Double unders
10 Jump squats

5 Inverted burpees
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Tummy Time (Ab Stuff)



-Substitute singles for double unders except do double and a half, so.. 50DU=125 Singles, 40=100 etc...

-On an inverted burpee start in sit-up position then complete a sit up and follow through coming all the way to your feet, use your hands to help you up if you need to. Once you are standing go straight into a handstand (modification Sit up to Pike Pushup)

July 13, 2010

Sprints Anyone?!!

I am going to the radio shack hill at 4:30 today for some hill sprints if any one wants to join me. I did these sprints during Kyles Crossfit class, and it was killer. I think I only made it to 4 sprints, but today I will shorten the distance and complete all 7.


7 Sprints Up Hill (Max Effort)
2 mins Rest in between
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If you need something to do at home today this is on the Crossfit Endurance Site today...


Run for 15mins

Cover as much distance as you can. This can be done on a treadmill or outside somewhere. My brother showed me this called Map My Run. On this site you can route where you want to run or how far you want to run anywhere you want.

Monday July 12, 2010 HHS

Team Workout!!!

Handstand or Pike Pushup & Double under Practice
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3 rounds:
Max handstand holds or 5 pike Pushups
10 Squats
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Team Workout, For 12 mins:
Rest
Lap
Box Jumps
SDHP
Pushpress
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Tabata Squats
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On the team workout one person is at each station, Rest station, Lap, Box Jumps, SDHP, and Pushpress. When the runner comes back from the lap they go to box jump, Boxjump person goes to SDHP, SDHP person goes to Pushpress, and pushpress person goes to rest station. Continue this rotation for 12 mins. Count your individual reps along the way and we will add them up at the end to determine the winning team.

Should be fun!

Josh S.

Saturday July, 10 2010

Crossfit with Kyle today!!

Place: North High Mount Elementary Playground!
Address: North High Mount Elementary3801 W 7th St Fort Worth, TX 76107

Remember the Class starts at 11:00am, check the Downtown Crossfit Blog to see what the work out is. The picture above is your first clue..

Josh S

Friday July, 9 2010 Free CrossFit Class Tomorrow

It was a nice short week! We only got one workout in but tomorrow you have a chance to makeup that Monday we lost. Kyle with Brandt Fitness and Self Defense is holding a free crossfit session tomorrow at 11:00am. Check the "Downtown Crossfit" link, to the right, Saturday Morning for details on where we will be, and what we will be going. I will have the meeting place posted here as well.

I hope I see you all tomorrow... have a good weekend.

Josh S

Thursday July, 8 2010 Zone Pyramid

Ignore that old food pyramid. This one is more accurate. So now that we have some workouts to do during the week we want to be sure that we don't waist that 45 mins we spent sweating and working hard by eating CACA!

Here is a simple way to break it down. Eat real food, stuff that is Perishable. Mainly A ton of veggies some Fruit, lean meats, and Nuts. Each meal should consist of about 30% Protein(meat), 40% Carbohydrates(veggies and fruit) & 30% Fat(Nuts , Olive oil, avocado etc.) I know how though it is to stick to a strict eating regimen, so give yourself 2 or 3 cheat meals a week.

There are 24 days left in the month of July. I want to propose a 24 day eating challenge. I challenge everyone, including myself, to eat as close to the zone as you can for the rest of the month. You have to detach the emotion you get from food and think of it as fuel for your machine.

I have posted links to the zone website there is a calculator on the site that will help you figure your meal portion. The site also provides info about Zone, and good info on food and recipes. Also ask me any questions you have.

Lets get our Zone on!

Josh S.

Wednesday July, 7 2010 HHS

SDHP, Squat, & Press Practice

Max rounds in 15 mins
5 burpees
10 Situps
15 Squats

Post your number of rounds completed to comments.

Since its day one we are going to start with some Fundamental movements. Nothing too crazy but definitely effective.

See you all after work!!

Tuesday July, 6 2010 Are You Ready???

Its almost time to get started people! Tomorrow is our first workout at Burnett park, and I will have our Happy Hour Special (HHS) posted. Lets all meet in front of the Simpson building after work on the corner of 7th and Houston, right where the clock is attached to the building. We will leave at 4:45pm to make our way toward Burnett Park. If you are running late just meet us there. The park is on 7th st and Lamar, only 4 blocks from the Simpson Building. Remember its only $30 for the month of July. If things go well I will continue these sessions in August, and this could be subject to change depending on the circumstances.

I hope everyone is prepared to work hard, sweat a bit, and hopefully we have a good time in the process. These workouts could be really easy or really hard...its all up to you. The more you push yourself the harder it will be, but that also means better results!

Remember to bring a good amount of water and a towel with you, it will be HOT HOT HOT! Also if you try to stay hydrated through the day it will really save you, so drink plenty of water.

I cant wait to get our training on! See you soon

Josh S.