05.01.13 Wednesday

SKILL:
Tabata Hollow Rocks

WOD:
200m Run
3 HSPU
6 KB SDHP (44/35#)
9 Front Squats (95/65#)
12 KBS (44/35#)
15 Burpees
12 KBS (44/35#)
9 Front Squats (95/65#)
6 KB SDHP (44/35#)
3 HSPU
200m Run

04.30.13 Tuesday

STRENGTH:
Hang Squat Snatch 3-3-3-3

WOD:
3 Rounds For Time:
15 Power Snatch (75/55#)
15 Wall Balls (20/14#)

BEGINNER CLASS
SKILL:
Med Ball Cleans

WOD:
5 Rounds For Time:
10 Med Ball Cleans (16/12#)
10 Wall Balls (16/12#)

04.29.14 Monday

SKILL:
Kipping Pull Up

WOD:
“Cindy”
Compare to 01.29.13
20min AMRAP
5 Pull Ups
10 Push Ups
15 Squats

04.27.13 Saturday

BOX CLOSED TODAY! WE WILL HAVE OPEN GYM FROM 10am-12 noon SUNDAY FOR EVERYONE (not just unlimited memberships)!

COME OUT THIS SATURDAY 9am AND WATCH A LOCAL CF COMPETITION! Casey and Ann will be competing!

Battle Buddy 57 will be held on Saturday, April 27, 2013 from 9:00 AM to 2:00 PM (CDT) at Bayou City CrossFit located at 3622 Golf Dr
Houston, TX 77018
Description
Welcome to the 4th installment of Battle Buddy 57, which will again be held at Bayou City Crossfit in Houston, TX and for the first time this year at various boxes around the world!!!!

The event raises money for the Neonatal Intensive Care Unit (NICU) at Texas Children’s Hospital (TCH) in honor of Olivia Stevens, daughter of Bayou City staff member, Chad Stevens. In addition, proceeds from registrations for partipants at other boxes will go to local children’s hospitals in their areas!!!!!

Olivia’s Story:

Olivia spent 57 days in the TCH NICU when she was born before coming home, battling a rare chromosomal deletion. As a result of the expert care provided by Texas Children’s Hospital, Olivia is a happy and healthy little girl! The funds raised from Battle Buddy 57 gives more families the chance to bring their little ones home from the hospital!
To date, Battle Buddy 57 has raised approximately $19,000 for Texas Children’s Hospital in the last three years! !

The WOD – “Olivia”
57 Reps, completed by teams of 2. Each team completes 57 reps of each movement total, not per person. Only one Buddy can perform work at a time.
1. Box Jumps, 20”
2. Push Press, M 95, Coed 75, W 55
3. Sit ups w/ Dynamex toss, M 20, Coed 16, W 12
4. Lunges w/ dumbell, M 35, Coed 25, W 20
5. Push-ups, Chest to ground, knees off ground, worming will be allowed
6. KB Swings, M 35, Coed 35, W 30
7. Squat w/ dumbell M 35, Coed 25, W 20
8. BURPEES!!!

Athlete Profile – Diana DeLeon

Diana
First Name & Last Initial
Diana D.
Hometown
Houston, TX
Age
30
Occupation
IT Security Analyst
When did you first start CrossFitting? (ex. January 2013)
January 2013
When did you first start training at CrossFit Equality (CFE)?
January 2013
Favorite WOD
Battle Buddy 57
Least Favorite WOD
Modified CrossFit Games Open WOD 13.1
Tell us about your sports & fitness background.
I played sports (volleyball, basketball, track & field and swimming) in middle school. I attended a magnet high school that did not have an Athletics program. I got interested in working out and weight lifting in college but I was inconsistent with my accountability. In the years since college, I’ve worked out at either my home or at a gym but again, my accountability was inconsistent.
How did you first get exposed to CrossFit? Take us back to your first WOD… what was it, and how did it feel?
I was interested in doing CrossFit for a while, but could not find a nearest Box that was at least 10 minutes away from my house. One day, I saw a sign for CFE and it was only 5 minutes away. My husband and I were SOLD and we could no longer use “well, there isn’t a box close to us” excuse anymore. As for my first beginner WOD, it was 5 rounds of 10 MB Deadlifts and 10 Push Presses. I was surprised to discover that the warm-ups are a work out as well! I have never done a workout that was based on my performance so it was interesting to see how I fared for the WOD! My time ended up to be 8:26. After that WOD, I was ready to tackle CF!
What sort of changes have you seen in your body, health and fitness since starting CrossFit? (before / after)
My endurance & strength have definitely improved and I am more muscular and have less fat. Running is not my strong suit, but I’ve seen improvements in my running as well. I have also noticed that I have more energy at work.
What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected?
Nobody told me that I would develop a “healthy” addiction to CF!  If someone told me that I would tackle on a challenge that required cutting out all of the foods I love (grains and dairy) and alcohol for 8 weeks, I would have looked at them crazy! Also, the small community of CFE was also a nice surprise. It is amazing to see how the CFE community can come together to support, push and motivate one another to tackle and accomplish the WODs. It is a great feeling knowing that the people surrounding me at CFE are there to challenge me to accomplish my goals. You can’t get that moral support from working out at your house or at a gym! It also is beneficial to have an all rounded coach who genuinely cares about her clients.
Please share with us any favorite CrossFit / CFE moments.
Doing the Jersey Village American Legion 5k run with the CFE crew and the breakfast after the run!
Any advice for people just getting started?
Take it easy and do the “On Ramp” (bringing your fitness up to speed). You are not expected to be an athlete when first starting out because you will improve as time progresses. Healthy competition is good, but don’t feel pressured to beat someone in the class and risk injury.
What are your hobbies, interests and/or talents outside of CrossFit?
Owning two direct sales businesses, reading, watching movies & TV shows, traveling with my hubby and playing with our Boxer dog.

04.25.13 Thursday

STAMINA/SKILL:
Max unbroken Double Unders

WOD:
10-9-8-7-6-5-4-3-2-1
Pull Ups
1-2-3-4-5-6-7-8-9-10
Clapping Push Ups
20 DU/60 SU between each set

Ex: 10 Pull Ups, 1 Clapping Push Up, 20 DU
then
9 Pull Ups, 2 Clapping Push Ups, 20 DU’s

04.24.13 Wednesday

SKILL:
Max Height Box Jump
Compare to 01.25.13

WOD:
15 min AMRAP
5 DB Push Press (35/25#)
10 Box Step Ups with DB (24″/20″)
15 Sit Ups

04.23.13 Tuesday

STRENGTH:
Snatch 5-4-3-2-1

WOD:
4 rounds of:
Run 400 meters
Rest 90 seconds
Score is total time not including 4th rest.

If you have a stopwatch, wear it! Makes it easier to track your 90sec of rest!!