A JERK IS A JERK!!!!!!!

Yesterday was an evening of strength. We did the 3 presses: Press, Push Press and Push Jerk.


WOD:
Press: 1-1-1-1-1
Push Press: 3-3-3-3-3
Push Jerk: 5-5-5-5-5

Working with these 3 different presses all at once is nice because you learn really what the difference is between the 3 lifts. As always the press is a mental game for me. I have to literally think it out “ok don’t use the legs, keep your feet flat.” Once we were past the presses, let the fun begin, we can now use our legs.

It was a great PR day for me. I got a new PR on the Press 85#, on the Push Press I tried for a new PR of 110# but failed, so on this lift I will currently stay at 105#. Push Jerk we haven’t done in awhile, I believe for me it was back in June, so woo hoo another PR 110#.

I’m feeling strong. Only thought that runs through my head, is when will I hit my true max. Currently I almost get a new PR by at least 5# almost every time we try a lift again. I know sooner or later I’m going to hit a number and not be able to go any heavier. I’m not looking forward to that day; hopefully it’s a ways down the road.

In the meantime, come on Angels; let’s keep getting stronger.

A Woman's Perspective - Repost from CrossFit Invictus

Check out this post written by CrossFit Invictus...

Oktoberfest Obliteration held by CrossFit Champions 10/10/09

Congratulations Bayou City CrossFit for taking home 1st and 2nd in the Team WOD. 1st Place Team: a BCCF Angel Shelby with Joe and Charlie. 2nd Place Team: another BCCF Angel Katie with Scott and Cullen.


This was so much fun to watch (I was jealous that I wasn’t participating. Next time I will pay more attention to the signup instructions)

Team WOD:
Each team member must run 400 Meters each (one at a time)
30 wall balls each (done at same time)
Puzzle – untie your weights and clips from your bar
200 Deadlifts – 3 different weights must be used and be rotated out
50m Carry – You had to carry your teammate 25m out and then switch and come back. The female on the team must do one of the carries.

Both teams were neck and neck the whole time; it was a great to watch.

Congratulations to CrossFit Houston for taking 3rd in the Team WOD. It was great to see a family go out and participate together.

Special props to Bayou City over 40 Team. Matt, Chuck and Kate way to keep pushing through those deadlifts and finishing it out.

Andrew M, Charles, Paul good job in the individual competition. You guys have heart. Y’all laid it out there and gave it all you had. I am proud of you guys and look forward to watching you guys in future competitions.

Individual WOD 1 (weight determined by Standard or Scaled):
400m Run
15 – Thrusters
500m Row
15 – Power Cleans
200 – Jump Ropes
15 – Power Cleans
500m Row
15 – Thrusters
400m Run

Individual WOD 2 (Top 10 in Standard and Scaled moved on)
Congrats to Charles for making it to Round 2. Gotta love those Man Makers.
All your equipment was 25m run away and you had to go get and carry it back to complete the exercise)
I don’t really recall all the moves, if someone lets me know I will correct. But this is what I do remember

50m Run
30 SDHP
50m Run
30 Kettle Bell Swings
50m Run
30 Man Makers
400m Sandbag Run

Congratulations to Lindsay for taken 1st Place in the Ladies Standard Individual event.

Great Job CrossFit Champions on hosting and putting together this event. Every WOD was entertaining to watch. I especially thought the shot glass and mugs for the trophies were a great touch for the Oktoberfest.

No to Sugar - Yes to Zone

I thought this picture was fitting since most people on diets only seem to follow the diet during these "Zone" hours.

On September 8, 2009 Bayou City CrossFit started the No Sugar/Eat Clean Challenge. I did not participate in this challenge. I had just arrived back from Guatemala the day before the challenge was to start and I was not ready to partake in such a planned out challenge (cleaning out my pantry, fridge and hitting the grocery store with a planned out menu). I know that is just an excuse and I felt a little guilty, so even though I was not ready for the no sugar challenge I decided to try out The Zone along side Kim R. I had previously been trying Paleo and would stick to it for the most part, then the weekends would come along and it would get all messed up. So I can’t say I gave it a fair trial.

On September 8, I still did the measureable WOD that would be used to see if our times improved after 30 days of eating clean. Even though I wasn’t doing the No sugar challenge, I was improving my diet by starting the Zone and wanted to see if I would cause me to lose energy or not to be able to perform at my best.

No Sugar Challenge WOD
25 Burpees
400m Run
50 Air Squats
50 Pushups
50 Abmat Situps
400m Run
25 Burpees
For Time

I completed the WOD in 17:34. I started the Zone on September 14, 2009. Like I said I just got back from Guatemala and wasn’t ready mentally or physically prepared to start and diet the following day. So I started the following Monday after having time to do some research and my measurements and plan out a weeks worth of meals.

I will take my new measurements and weigh-in on October 14 for my full month on Zone, but as the no sugar challenge came to an end yesterday October 8th, we complete the same WOD again to see if we have improved. This is why keeping a log is so important and so helpful to be able to look back and see if you are improving.

One month later, same WOD as above my time was 15.48. I improved my time by 1:46.

I will try to share all my improvements and PRs on a monthly basis. I hope you guys do the same. Comment below with your PRs and your improvements on the No Sugar Challenge WOD.

Congratulations to all that participated in the No Sugar Challenage and stuck with it for the full month. I know it wasn't easy (I heard all about it) but way to push through and finish it out.

For you Coffee Lovers

Having that first cup of coffee in the morning is a habit many do no want to break when starting a weight loss effort. They can give up high sugar sodas and artificially sweetened diet sodas, but coffee is one thing they want to keep around. And you can!


First off, many compare coffee to a drug. Is it really? These simply are the facts:

It's addictive.
It's a stimulant.
It alters mood.

But coffee is not a drug and is one of the five most healthy drinks to include in your healthy lifestyle. Here are some of the many benefits of drinking coffee:

Coffee reduces the risk of Type 2 Diabetes and many other health risks.
Coffee gives you more energy for a tougher workout that lasts longer, making it possible to burn more calories.
Coffee does not contribute to heart disease as previously thought.
Caffeine speeds up your metabolism making it easier to burn more calories --- even while at rest.
Caffeine in coffee keeps the brain alert and receptive of new information.

Should you go to Starbucks and grab a large mocha latte now? Where the problem lies with coffee is when flavors, sweeteners and creamers are added to it. Here are a couple of tips when going out for that cup of Joe.

Coffee when consumed straight and by itself is perfect. It has very few calories, zero carbs, and zero fat so it cannot hinder weight loss. Adding all that extra sugars, artificial sweeteners, syrups, milk, alcohol and so on just make it a high calorie catastrophe. Sticking with regular or straight shots of coffee with limiting extras for achieving healthy living and weight loss.

Avoid fancy drinks from places like Starbucks that are loaded with hidden ingredients and additional calories. Frappacinnos and Mocha Lattes are not going to help you lose weight.

Drink coffee in moderation. Just like with anything that is considered healthy, it too must be taken in small quantities. Too much coffee at one time can affect blood sugar levels so the easy fix is reducing your intake at one time. Spacing out your coffee intake throughout the day would be something to consider and would benefit as an appetite suppressant while reducing chances of increasing blood sugar.

Don’t drink your coffee with high sugar foods. It seems perfectly normal to pair that Dunkin Donuts treat with a cup of coffee, but this combination will again spike your blood sugar. Besides, a donut can add another 200-300 calories and a muffin can range from 450-700 calories depending on the size and type.

Coffee is not a bad drink that should be avoided at all costs. The truth is that coffee actually has more benefits than negatives, so enjoy your coffee worry-free about hindering for diet and weight loss goals

CrossFit Champions "Oktoberfest Obliteration"

Oktoberfest: Where else do you get pretzels this big and women this giving?


This Saturday Oct 10th we have a couple of our BCCF Angels competing in the teams division at the CrossFit Champions "Oktoberfest Obliteration". I want to wish Katie and Shelby the best of luck. I will be there cheering you ladies on.

And to the men of BCCF that are competing may the Angels be with you and go kick some ass.

Repost from Megan Parsons - Alcohol-Free Drink Options

This is a repost from Megan Parsons blog from October 5, 2009.

Below is an article taken from The Paleo Diet newsletter. The suggestions below have no sugar and no alcohol; however, they would also make a tasty drink if you added your own liquor of choice. Enjoy!
_____________________________________________________________________________

Hosting any parties? If you’ve mastered serving exclusively Paleo foods at dinner gatherings at home, but feel daunted by only serving water to accompany the meal, then try some of the following ideas to liven things up a little.


Planning a tropical island-esque dinner? How about a Pina Colada? Just mix 8 oz. of ice cubes and water with 6 oz. of frozen pineapple cubes, and 1 T of extra virgin coconut oil. If you want to offer it as more of a snack than a drink, throw in a scoop of egg white protein powder. For you athletes, try this as a recovery drink as well - what a nice alternative to a banana! Serve in a tall glass, and go ahead and add a little umbrella!

Going with a lighter fare menu? One of my favorite ways to offer water is to serve it spa-style. Slice oranges, lemons, cucumber and kiwi, and put a few of each in a large, attractive glass pitcher. Fill with water and chill; not only is it refreshing and tasty, but it looks quite handsome on the table!

Serving Mexican Food? A blended, icy citrus drink pairs well with the flavorful spiciness inherent to some of the dishes you may be serving. Thus, there’s the good old, familiar tendency to have a Margarita, of course!. Whip 8 oz. of ice cubes with water in a blender with some frozen lemon and lime slices. Serve with a small piece of lime rind and a straw. Don’t forget how important presentation is! While you won’t fool guests into thinking they’re having a Virgin Margarita, you’ll be sparing them all the sugar you find in a pre-made mix.

Want something with a little color? Rather than serving juice (which is often quite sugary), use just a splash of juice with some sparkling water over ice (perhaps just an ounce with 8 - 10 ounces of water).

Finally, keep in mind that an occasional glass of red wine may be consumed in keeping with the Paleo Diet, as per The Paleo Diet book. Just save it for special occasions, and you’ll enjoy it even more than if you had it all the time!

2nd Place and Proud of it...

Today we had our first Bayou City CrossFit In-House Competition. It was a great morning here in Houston. We all showed up, not really knowing what to expect, but all excited to see what was going to unfold. As we stand around and say our hellos Vic and Katie are writing the WOD on the board. I wouldn't look until it was complete. I was hoping for heavy, if I was going to have a chance I needed something heavy. WOD was announced:

5 Box Jump Burpees
15 Thrusters (65#)
5 Burpees
15 KB Swings (35# American)
4 rds
400m Run

For Time.

Alight it's out there. I know I'm not quick, so I have to push it, because there are other girls that can do this weight as well. 3 men, 3 women asRX up first. There are 4 women doing this workout asRX. In my head I'm thinking can I at least place. It's going to be close, I know. We all work out together; we know what we all got in our tanks.

In my heat it was Carla, Mattison and I. I knew I was going to have to come out strong. I needed to be one workout ahead at least because Carla was going to catch me on the run. I needed a head start for that run. I started in the back of the room, so that I was able to keep Mattison and Carla in my sight and see where they are during the workout. I'm leading through the first round, leading through the second round. Now comes round 3 and I see Carla getting closer and closer to me. 4th round she passes me on the last workout and she finishes the KB Swing one rep ahead of me and we are off on the run. Here I know it. I knew I needed to start the run before her and have some space. I don’t have that. Can't stop now though, at this point I don’t know how many ladies are going to do RX, so I still have to clock a good time. TIME... I'm done. Now just wait for the next heat. I never looked at my time. I didn't want to be watching the clock on the next heat. I wanted to cheer for them like they cheered for me and not be wondering how close they are getting to my time and if they were going to beat me or not.

Heats are over; time for the award ceremony. (Yes, there were awards, how awesome is that) I still haven’t looked at the board so I didn’t know if I was 2nd or 3rd. Katie calls my name, 2nd place, woo hoo I have placed in a competition event. I get to pick my award and I choose $25 Lululemon gift card. I'm excited. I don't know if I have placed in any individual competition since I was a child. This felt great.

Congratulations to everyone who came out and competed in today’s workout and special props to the podium placers: Men-Joe, Corbin and Travis (all within seconds of each other); Women-Carla, myself and Kate.

Thanks to all the Bayou City CrossFit Coaches this morning for putting this together and making us stick every rep. Y’all are the BEST!!