NHB CrossFit Katy, Texas

W.O.D. 05-28-2012 – Memorial Day

iulianmusat — Wed, 30 May 2012 13:04:57 +0000

Memorial Day – Murph

Two Announcements

nhbcrossfit — Thu, 24 May 2012 14:07:55 +0000

Memorial Day: We will hold one 10am WOD. All others are canceled.

Paleo Challenge: Begins this Saturday @ 10:30am after the TEAM WOD. Please come to the meeting to sign up and get details about the challenge. Bring your $25.

W.O.D. 05-23-2012

iulianmusat — Thu, 24 May 2012 10:50:05 +0000

Warm-Up

25 Parallette Pass Through

Skill & Strength

5 L-Sits for max time
rest 30 seconds after each attempt

WOD

200m Farmer’s Carry
21 Burpee Box Jumps
200m Farmer’s Carry
15 Burpee Box Jumps
200m Farmer’s Carry
9 Burpee Box Jumps
200m Farmer’s Carry

Cool Down

25 Hollow Body Rocks

W.O.D. 05-22-2012

iulianmusat — Thu, 24 May 2012 02:41:22 +0000

WOD

3 Rounds For Time of:

50 Double Unders
40 Sit-Ups
30 Medicine Ball Cleans, #20/15
20 Knees to Elbows

Warm-Up

100 Ft. Lunges
100 Ft. Bear Crawl

Skill & Strength

Overhead Squat:
1-1-1-1-1

W.O.D. 05-21-2012

iulianmusat — Tue, 22 May 2012 13:57:37 +0000

Warm-Up

5 Minutes Jump Rope
5 Minutes Rowing

Skill

Pull-Ups – Strict vs. Kip

WOD: Jag 28

For Time

Run 800 meters
28 Kettlebell swings, 2 pood
28 Strict Pull-ups
28 Kettlebell clean and jerk, 2 pood each
28 Strict Pull-ups
Run 800 meters

U.S. Air Force Senior Airman Mark Forester, 29, of Tuscaloosa, AL, assigned to the 21st Special Tactics Squadron, based in Pope Air Force Base, NC, died on September 29, 2010, while conducting combat operations in Uruzgan province, Afghanistan.

He is survived by his parents Ray and Pat, and siblings Terri, David, Joseph and Thad.

W.O.D. 05-17-2012

nhbcrossfit — Fri, 18 May 2012 15:09:34 +0000

Warm Up:
10 Turkish Getups (athlete picks weight)
10 HSPU

Skill:
Review standards on pull ups, push ups, and squats

WOD:
“Chelsea”
5 push ups
10 pull ups
15 squats

complete one round every minute until you can not complete the reps in that minute

W.O.D. 05-16-2012

nhbcrossfit — Fri, 18 May 2012 14:55:27 +0000

Warm Up:
25 Medball Cleans
25 Reverse Burpees

Skill:
Max Vertical

WOD:
5 Power Cleans (135/95)
10 Bar Facing Burpees
15 Box Jumps (24/20)

Athletes of the Month: A Mother and Son: Stella and Gilbert

nhbcrossfit — Wed, 16 May 2012 03:14:14 +0000

A Mother and Son: Stella and Gilbert

Stella: I remember starting cross-fit 9 months ago. My first thoughts were “hmmm..lets see what this is all about”. I am a petite woman with some previous training at the traditional gym so I was ready start a new way of working out. My first class went well but I realized I did not have a lot of strength when it came to weight lifting. I started with 15 pound kettlebell swings and now use 45 pounds. I have improved my strength, endurance, nutrition and my attitude. Crossfit is the best fitness program, it really works. My goal is to start doing the prescription in each work out.In January I started the Paleo challenge, which is a great nutrition program. I reduced my body fat and gained energy for my workouts. In 4 months, I dropped from 25% to 19% body fat and I look forward to my future improvements. No more looking for workouts in fitness magazines to take to the Gym, I have every thing I need in CrossFit.

Another wonderful part about Crossfit is that am doing all this with my son Gilbert. We support each other in our workout. Every day he is looking at how much I am lifting and he is always pushing and encouraging me to lift more and improve my times. We are closer then ever before and I am so happy to see my son’s improvements both physically and mentally. He has accomplished a lot and Gilbert is very motivated. I am so happy that he is finally eating his vegetables like i’ve always told him to.

I also have two younger kids, Craig(8 yrs old) and Mia(6 yrs old) that both practice Jiu-Jitsu with some of my crossfit coaches. It has also been a wonderful experience for my younger kids because they have made new friends and have gained new potentials in self-defense. My husband Craig has been very supportive in our whole new nutrition and fitness way of life and share a mutual appreciation for the changes we have made for each other.

I love crossfit, (I have the blisters on my hands to prove it) it is the best fitness program ever! I want to mention that all of this it could not be possible without all the great coaches at NHB Crossfit. Every single day we have a great workout and great individual support as we need it on our own personal fitness level. Blessings to all of you. Crossfit is a box of surprises every day and is a new challenge and you guys make getting in the best shape of my life fun. Thank you all again, crossfit is a truly wonderful program.

Gilbert: No pain no gain! I will never forget my first day of crossfit at another box. I was 19 years old, unwilling and out of shape, even though I thought otherwise. The first WOD I ever did was weighted lunges and to make matters worse we did it in the parking lot in the first week of August 2011. You can imagine how much”fun in the sun” we had. Ever since that workout I was hooked on crossfit.

The suggestion to start crossfit came from a high school friend that at the time was into the whole “perfect” workout idea. I was iffy about the whole thing but between him and my mother, I was pushed into trying it out. My younger siblings wanted to do Brazilian jiu jitsu here at Revolution, and that’s when I jumped into N.H.B.: An even bigger crossfit family since some members do more than just crossfit like kickboxing or jiu jitsu. But my main focus was still crossfit and this time I started doing it along side of my mother Stella (also a part of the N.H.B family).

I have came a long way since I first started in October and I have everyone to thank. Charles, Zip, Pam, Laura and Bravo all offer great coaching and advice on proper technique to keep you from hurting yourself and to see maximum results. Above all I think the best coaching they have to offer is based on healthy nutrition which includes the PALEO CHALLENGE.

This is when I got “hooked” on the other half of crossfit. I heard of healty eating from another crossfit coach but at the time I refused to change my eating habits. When it was offered to me the second time at N.H.B I knew I had to do it because my whole family was going to participate and I knew I needed something extra to improve my performance in crossfit.

Before the paleo challenge I felt like I had hit a barrier and reached my maximum potential in my workouts. After only two short weeks of the paleo challenge both my mind and body broke those barriers and my performance made a dramatic change for the better. This new way of eating improved my speed, endurance, stamina and over all, my immune system. To this day I am in the best shape of my life and it’s very exciting to know that their is always room for improvement. Crossfit has changed me and my family’s life in so many positive ways and we have never been happier. We love crossfit and we look forward to the fact that it ONLY gets better each day.

Great weekend!

nhbcrossfit — Wed, 16 May 2012 02:06:57 +0000

We had a great turn out for Saturday’s Battle Buddy 57 charity WOD. Congrats to all that participated and came out to support. Special props to Pam and L.T. for taking 1st in the women’s division. What a fantastic example of “beastiness”!

Sunday’s 1st annual Mother’s Day WOD was a special opportunity for us to show our mothers or daughters this life changing thing called crossfit. We look forward to next year; a three division (standard, scaled, and mother/daughter teams) fundraiser WOD for a local women’s shelter. Fantastic idea Pam! This is going to be huge.

W.O.D. 05-15-2012

iulianmusat — Wed, 16 May 2012 01:46:28 +0000

Warm-Up

800 m Run
25 Burpees

Skill & Strength

Front Squat
work toward your 1 rep max.

WOD

25-20-15-10-5 reps of:

Wall Balls
Double Unders