Tuesday, September 24, 2013

Todays WOD "Hammer"

Todays WOD is HAMMER!


5 rounds for time

5 Power Cleans @ 135/95

10 Front Squats @ 135/95

5 Jerks @ 135/95

20 pull ups



Thursday, September 19, 2013

WOD 9/19/13

Today's WOD is called “Flight Simulator”


   Buy in   : 800m Run

    WOD    : 5-10-15-20-25-30-35-40-45-50


Cash Out: 800m Run

This is meant for Double Unders if you cant do them just do singles instead.
*IF you do singles you need to multiply the reps x3

Wednesday, September 18, 2013

Kick Ass Kid!

Gym Buddy Problems

10 Tips on becoming an Elite Crossfitter

Crossfit is extraordinary in its breadth. The physical tasks we undertake are remarkable for their constant variation and immutable intensity.

To the beginning Crossfitter, the sheer size of the curriculum can be daunting. You'll learn Olympic lifts, gymnastics, sprinting, kettlebell swings, medicine ball work, basic nutrition, and a hundred other things. Crossfit has combined these modalities and a good dose of creativity to develop an inclusive model of fitness programming. 

In an effort to make Crossfit a little easier to deal with, here are the things you need to know to become an elite athlete. Everything else will come with time.

1.) Virtuosity: Do every rep correctly, every time. Virtuosity is the pursuit of perfection. Become a stickler for form, and you will reap the benefits of Crossfit extremely quickly.

2.) Consistency: Get out of bed. Go to the gym. Get in the habit of showing up.

3.) Intensity: Strive to minimize the amount of time you spend resting in the middle of each workout. The less you rest, the stronger you'll become. Your workout times will plummet, and your health will skyrocket. Go hard!

4.) Nutrition: Eat enough calories to support vigorous exercise. Not eating is not a solution. Avoid alcohol, starch, and sugar like the plague. Eat lean meats, vegetables, low-GI fruits, and good fats. Fat is necessary for athletic performance--get it from almonds, avocados, olive oil, and fish oil. The best way to maintain a good diet? Clear all the crap out of your cupboards, and never ever buy it again.

5.) Sleep: Sleep is essential to your athletic development. When you sleep, you heal. Progress is a constant give and take between breaking down and building up--exercise breaks you down and sleep builds you up. Give your body the fuel it needs to heal--lean protein and fat immediately before bed will keep you in a good physiological state to burn fat and build muscle all night long. Sleep at least 8 hours every night. Make it a priority.

6.) Rest: Don't exercise every day. You'll burn out. Schedule rest days after every two or three days of heavy training. You can speed up healing with ice, compression, mobility work, and good supplementation.

7.) Instruction: Spend money on quality trainers, reading materials, seminars, and certifications. A few hundred bucks here and there will accelerate your gains much faster than advice from the counter guy at Gold's. 

8.) Comfort: Stray from the known path. Approach new skills as an opportunity to learn, not an opportunity to fail. The best athletes in the world spend all day working on their weaknesses, not reinforcing their strengths.

9.) Goals: Write everything down. Set goals and work to meet them every day. Look back over your progress, and change what needs to be changed.

10.) Stress: Your body doesn't distinguish between training stress and life stress. Minimize life stress to maximize your progress.

None of this is earth-shattering. Incorporate these tenets in your training, one by one. Follow them 90% of the time, and you'll find yourself at the top of the scoreboard each and every week.

Jon Gilson is the founder of Again Faster.

Monday, September 16, 2013

WOD 9/16/13

WOD courtesy of Crossfit Torch


8 Man Makers
10 Burpees
23 DB Snatches
24 Front Squats
31 Push Press
38 Box Jumps
56 Sit-ups
80 Double Unders
81 Med Ball Twist
99 m Sprint

Elbow Position with Coach Burgener

Thursday, September 12, 2013

9/12/11 WOD

Todays WOD comes from Crossfit EADO
Power/Squat Snatch
4 @ 70%
3 @ 80%
2 @ 90%
ME Strict Pull Ups

10 Min AMRAP
3-6-9-12. . . .
H.S. Push-Ups
Wall Balls, 20/14lbs

2013 EaDo Elite Open


***Registration opens Sept 12th @ 10am!***
Men's RxPlus+: 40 spots                                           RXPluse
Women's RxPlus+: 40 spots                                       Pistols
Cost: $100                                                               Muscle Ups
----                                                                              Snatch
Men's Rx: 30 spots                                              Handstand Walks
Women's Rx: 30 spots
Cost: $100                                                                    RX
Entry fee: Includes T-shirt                                  Kipping Pull Ups
Prizes:                                                                   Double Unders
Elite:                                                                      Rope Climbs
1st Place: $2,000                                               Handstand Push Ups
2nd Place: $1,000
3rd Place: $500
1st place $500
2nd place - $250
3rd place - $125

Visit CrossfitEado.com for more info!

Wednesday, September 11, 2013

"The Don" 9/11 WOD

"The Don" 9/11 Memorial WOD from Crossfit.com
For time:
66 Deadlifts, 110 pounds
66 Box jump, 24 inch box
66 Kettlebell swings, 1.5 pood
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters, 55 pounds
66 Wall ball shots, 20 pound ball
66 Burpees
66 Double-unders

Tuesday, September 10, 2013

Stone Moves

       If you remember I mentioned something about being active and enjoying the body you work so hard for in the gym or box, and not to be one who doesn't drink his own kool-aid so to speak this weekend i went indoor rock climbing. This was interesting to say the least. I was not only excited but surprised at how much indoor rock climbing takes out of you. My forearms were shot after the first 5 min of climbing, and I'm sure my fear of heights didn't help when your half way to the top and slip because of sweaty hands. All in all it was a great time and actually finished up just in time to watch a competition start up. These athletes were amazing from their upper body strength to their grip strength it was a sight to see.
      If anyone is interested the place I went to is called Stone Moves the people are very friendly and will give you a lesson on how to climb if you have never done it before. The address is listed below and let me know how you like it if you visit!
     Stone Moves
6970 Fm 1960 Rd W
Houston, TX 77069
  (281) 397-0830

WOD 9/10/13

Todays WOD comes from the box that started me out in crossfit and is going to be the first in the “From Box 2 Box” series Crossfit 1960

35 min time cap!
25 Burpees
50 Thrusters 45/35
50 Pull-Ups
25 Burpees
50 OHS 45/35
50 Box Jumps 20”
25 Burpees
50 Jump Squats 45/35
50 Push ups
25 Burpees

Give Em Hell and Live Well!

Monday, September 9, 2013

Introducing Garret Fisher

As you may or may not know Garret Fisher burst on the scene at this year’s Crossfit Games and not only did he do well as a rookie but he finished in the top 5 with the likes of 3x Champ Rich Froning, Ben Smith, and fellow NorCal member and former Games Champ Jason Khalipa. I got a chance to grab a quick interview with Mr. Fisher and here is what he had to say about Crossfit, his experience at the games, and yes his hair.

ME:        What grabbed your interest in CrossFit?

Garret: CrossFit found me. I was just in a conventional gym and this guy by the name if Vince Carter saw me and told me to come and try this new fitness regime in his personal studio. The next week I did and now its history.
ME:        Do you feel like where you train home gym or box matters when gearing up for competition?

Garret: Yes. The environment you train at means everything. The environment at NorCal is crazy and I think thats one of the biggest things that helped me do so well this year
Me:        How was it being at the games being so new to CrossFit?

Garret:  It was a dream come true. 2 years ago I set a goal to make it to the Games and when I finally succeeded in this goal, it felt great.
Me:       What would you say is the biggest factor that got you to the games?

Garret: Hard Work. There’s no substitute for hard work
Me:       Where does CrossFit go from here?

Garret: I only see it getting bigger and better.
Me:       The question everyone wants to know what product do you use to keep your hair intact through a WOD?

Garret: haha thats a secret!
Big Shout out to Garret Fisher for taking the time and stay tuned for more interviews of your favorite athletes! Give Em Hell and Live Well!

Saturday, September 7, 2013

Be active

One thing I notice is some people workout a lot and get in great shape but then do nothing. Today is a great day to get out and be active! Go to the park, go for a swim, play some basketball, go for a run, or just enjoy a bike ride. What ever it is make sure you put all those muscles to use that you bust your butt for in the gym. Later tonight ill post my activity for the day and hopefully give you an idea of what to do next time your feeling like you want to get out. 

Give me Hell and Live Well! 

Thursday, September 5, 2013

WOD 9/5/13

Todays WOD courtesy of Fitness Culture

4 Rounds for Time

400m Run
11 Thruster (135/95)
400m Run
12 Power Cleans (135/95)
400m Run
10 Push Press (135/95)

Thruster – going into a front squat then extending the bar overhead
Push Press – from the front rack position bend the knees slightly and push the bar over head
*see the last two images in the picture below*

4 on 1 with Dan Bailey

Is that Paleo?

The Paleo Diet is something a ton of crossfitters go by and this is usually what they refer to when they say they “eat clean” here is just a brief idea of what Paleo is and what it does for you. The Paleo Diet is based upon eating wholesome, contemporary foods from the food groups our hunter-gatherer ancestors would have thrived on during the Paleolithic era. These foods include fresh meats (preferably grass-produced or free-ranging beef, pork, lamb, poultry, and game meat, if you can get it), fish, seafood, fresh fruits, vegetables, seeds, nuts, and healthful oils (olive, coconut, avocado, macadamia, walnut and flaxseed). Dairy products, cereal grains, legumes, refined sugars and processed foods were not part of our ancestral menu.

Decades of research by Dr. Loren Cordain and his scientific colleagues demonstrate that hunter-gatherers typically were free from the chronic illnesses and diseases that are epidemic in Western populations, including:

  • Obesity
  • Cardiovascular disease (heart disease, stroke, high blood pressure, congestive heart failure, atherosclerosis)
  • Type 2 diabetes
  • Cancer
  • Autoimmune diseases (multiple sclerosis, rheumatoid arthritis, Crohn’s disease, ulcerative colitis, etc.)
  • Osteoporosis
  • Acne
  • Myopia (nearsightedness), macular degeneration, glaucoma
  • Varicose veins, hemorrhoids, diverticulosis, gastric reflux
  • Gout

For more info check out   thepaleodiet.com

Wednesday, September 4, 2013

The Story of Fran by Greg Glassman

WOD 9/4/13

Today’s WOD (Workout Of the Day) is from C4 Crossfit in Katy

If you do this or any other WOD from the blog post a comment with your name, time, and weight (if scaled)

Good luck!

Warm up:

100m Run, 20 Air Squats

100m Run, 20 Push-ups

100m Run, 20 Sit-ups

100m Run, 10 Pull-ups




Squat Clean (155/115)

Front Squat (155/115)

Shoulder to Overhead (155/115)



Give Em Hell and Live Well!




Tuesday, September 3, 2013

The Sport of CrossFit


Lifters and Cross fitters welcome to a blog dedicated to the dedicated, but not only for the experienced, also for the first timers. This is for all the newbie’s to Crossfit but it’s also for the traditional gym rats and overall fitness community. Now I know what you’re thinking, and I’m not nor do I clam to be a fitness guru but I love and live by it so I figure id share it on a broader scale. With this blog I will try to hit on different restaurants, events, activates, and recipes that would coincide with a healthy way of living as well as a bi weekly post that I call “From Box 2 Box” introducing you to a new Crossfit Box letting you know a little bit about the coaches and the atmosphere as well as the steps it takes in dropping in or who to talk to about signing up. Ill also try to keep you guys up to date on any and all competitions going on in and around the Houston area and get some athlete interviews from various boxes.

 If you guys have any suggestions along the way or want me to come by and feature your gym email me at NormanRocWell@gmail.com  


Give’em Hell and Live Well!