Friday, November 28, 2013 - NO WORKOUT

Neither Mary nor I can make it today so we are going to call off our morning workout. 

If you would like to workout on your own do the following and post your time:

10 Rounds -

- 5 Push-Ups

- 10 Sit-Ups

- 15 Squats

Give yourself a 10 minute cut-off. 

Wednesday, November 27, 2013 - Workout & Holiday Schedule (Read)

Today's Classtimes - 8:30am & 6:00pm ONLY

There will be no classes on Thursday, but we will have an 8:30am class on Friday morning. 

Warm-Up:
- Light Jog or 50 Double Unders
- Joint Mobility
- 2 Rounds Standard Warm-Up

Group Warm-Up:
- AMRAP Squats in 2 Minutes

Conditioning:
5 Rounds -
- 200m Run
- 10 Knees to Elbows
- 20 Walking Lunges

Post workout results to comments.

Monday, November 25, 2013 - Workout

Warm-Up:
- Light Jog or 50 Double Unders
- Joint Mobility
- 2 Rounds Standard Warm-Up

Group Warm-Up:
- 3 x 1m/1m Row

Conditioning:
- 12 Wall Ball Shots

- 1 Push-Ups

- 11 WBS

- 2 Push-Ups

- 10 WBS

- 3 Push-Ups

....

....

- 1 WBS

- 12 Push-Ups

Post workout results to comments.

Forever Young Challenge

Two of your fellow athletes, Faydra and Thresa, are competing at CrossFit Victorious' Forever Young Challenge today. Come out and cheer them one:

First 2 workouts start at 8 am and will be at Tomball Sports Medicine Center on business 249 in Tomball.

Last 2 workouts start at 12 noon and will be located at CrossFit Victorious at 9421 FM 2920, Tomball, TX 77375. 

Note that Tomball's Thanksgiving parade is today, so 2920 will be closed through Tomball most of the morning. To get to CFV take Holderrieth or Boudreaux to cut over to Huffsmith-Kohrville and then up to 2920 to bypass Tomball. 

Thursday, November 21, 2013 - Workout

Warm-Up:

- Light Jog or 50 Double Unders
- Joint Mobility
- 1 Rounds Standard Warm-Up

Group Warm-Up:
- 500m Row

Strength:
- Front Squat (Week 3)

Conditioning:
5 Rounds -
- 100m Sled Drag (90/70)
- 15 Squats
- 30 Double Unders (60 Singles)

Post workout results to comments.

Wednesday, November 20, 2013 - Workout

Warm-Up:

- Light Jog or 50 Double Unders
- Joint Mobility
- 1 Round Standard Warm-Up

Group Warm-Up:

- Turkish Get-Ups (3 per side DB,3 per side KB,3 per side Barbell)

Conditioning 2:
- Run 800m, Rest 4 Minutes
- Run 400m, Rest 3 Minutes
- Run 200m, Rest 2 Minutes
- Run 400m, Rest 1 Minute
- Run 800m

Post detailed workout results to comments.

Monday, November 18, 2013 - Workout

Warm-Up:
- Light Jog or 50 Double Unders
- Joint Mobility
- 2 Rounds Standard Warm-Up

Group Warm-Up:
- Coach's Choice

Strength:

- Bench Press (Week 3)

Conditioning:
30 Pull-Ups
30 DB Bench Press (45/35)
30 Sit-Ups
30 Kettlebell Swings (62/44)
30 Box Jumps (24/20)
30 Double Unders (100 Singles)

Post workout results to comments.

Thursday, November 14, 2013 - Workout

Warm-Up:

- Light Jog or 50 Double Unders
- Joint Mobility
- 2 Round Standard Warm-Up

Group Warm-Up:
- 3 Minute AMCAP Row (cals)

Conditioning 2:
AMRAP in 12 Minutes -
- 100m Sled Drag (70/50)
- 12 DB Deadlifts (45/35)
- 8 Hang Power Cleans (45/35)
- 4 Push Press (45/35)

Post detailed workout results to comments.

Wednesday, November 13, 2013 - Workout

Warm-Up:

- Light Jog or 50 Double Unders
- Joint Mobility
- 1 Round Standard Warm-Up

Group Warm-Up:

- Coach's Choice

Conditioning 2:
5 Rounds -
- 300m Run
- 10 Pull-Ups
- 15 Sit-Ups
- 20 Walking Lunges

Post detailed workout results to comments.

Monday, November 11, 2013 - Workout

Warm-Up:
- Light Jog or 50 Double Unders
- Joint Mobility
- 2 Rounds Standard Warm-Up

Group Warm-Up:
- Coach's Choice

Strength:

- Front Squat (Week 2)

Conditioning:
21-18-15-12-9-6-3:

- Push-Ups

- Wall Ball Shots

Post workout results to comments.

Thursday, November 7, 2013 - Workout

Warm-Up:

- Light Jog or 50 Double Unders
- Joint Mobility
- 1 Round Standard Warm-Up

Group Warm-Up:

- Hamstring PNF

- Squat Therapy

Conditioning 2:
6 Rounds -

- Run 400m

Rest approximately the time it takes you to run each 400 before starting the next. 

Post detailed workout results to comments.

Wednesday, November 6, 2013 - Workout

Warm-Up:

- Light Jog or 50 Double Unders
- Joint Mobility
- 2 Rounds Standard Warm-Up

Group Warm-Up:
- 3 x 1min/1min on Rower

Strength:
- Front Squat (Week 1)

Conditioning:
AMRAP in 12 Minutes -
- 100m Sled Drag (90/70)
- 6 Burpees
- 12 Box Jumps (24/20)
- 18 Double Unders (60 Singles)

Post workout results to comments.

Monday, November 4, 2013 - Workout

Warm-Up:
- Light Jog or 50 Double Unders
- Joint Mobility
- 2 Rounds Standard Warm-Up

Group Warm-Up:
- Coach's Choice

Strength:

- Bench Press (Week 2)

Conditioning:
5 Rounds -

5 L-Arm DB Waiter Lunges 45/25

5 R-Arm DB Waiter Lunges

10 DB Hang-Power-Cleans

10 DB-Anchored Sit-Ups

Post workout results to comments.

Saturday Workouts

For now we will not have Saturday morning workouts.  In late December we will discuss adding them back at the beginning of the year.  We quit having them regularly because we had less than 2 athletes for about 2 months straight (multiple Saturdays no one showed up) and it was taking our volunteer coaches away from their families for close to a half day on the weekend.  As with any of our classes, if we have enough people there to justify it we are more than willing to be there and coach the classes; we will take a poll in late December and see if we have enough people that will commit to show up at least 3 Saturdays per month in order to bring them back.  Thanks for understanding!