We will call this one "Evolution"

Today we worked on coming from the ground and moving to overhead... I guess that is some sort of an evolution.


WOD
15 (not 9) - 12- 9
Push Ups
Deadlift
Hang Cleans
Box Jumps
OHS

If you have not paid yet, you are late! That is an extra $15.00...

WOD:
3 Power Cleans
10 PullUps
15 Box Jumps

OnRamp is working hard...keep it up!!

Down and dirty with Karen

First benchmark Saturday WOD? 3, 2, 1 GO! at 10:11, and Karen is the one to beat.

Congrats to all of you who showed up and gave it your all!! Nick was our spedy winner!

WOD:
21-15-9
Wall Ball
Squat
Push Up
Run 300 M with Ball

Smash ball!

For the record, I feel sorry for little kids that still get hit by dodgeballs in P.E. Shit still hurts! Good times, my friends...good times.

WOD:
Tabata Thrusters
Score is total reps

Then
DODGEBALL, bitches!!

BACK BY POPULAR DEMAND

Tomorrow...CrossFit Dodgeball....even if you were planning on taking a day off, this is one you do not want to miss. Let's get a full house, make sure everyone that has been asking for it knows!!

WOD:

On Ramp is going great! You guys are working hard and we are enjoying every minute of having you guys in the gym.

Wow what a busy day! We LOVE seeing the word spread about CrossFit!

Don't forget to sign up for the paintball team...special thanks to Thomas who donated CASES of water for the benefit! We need more drinks so if you can grab an extra case here and ther at the store for donation we welcome it.

Don't forget to sign up for Saturday's Benchmark WOD.  If Not, Nicole is the winner!!!  One hint, Everyone can do this one Rx'd

OHS's are looking gooood!
Big welcome to all our new OnRamp folks...off to a great start!

WOD:
10!
OHS
C2Bar Pullups

Community Support

William, the little guy we have all been thinking of in the gym, had his heart cath today to determine if he was good to go for the Fonatin Procedure, the BIG DADDY heart surgery. Good news is all went well, and he is good to go! Such big spirit in a little body!

On that note...we need to call on you all. We need you to support how you can with William's benefit. Who wants on the paintball team? It is gonna be a fun filled day! Who can dontate to the cost his medical expenses? Donate button is up on his link. Got some kick ass item for donation? Bring it. Be an active part of our community, and please tell us HOW you intend to help, as we would all do the same for you...

WOD:
Jump Rope
Move the Mountain
Wall Ball
Ring Push Ups
Manmakers
1 min stations, every rep counts, 1 min rest, 3x

What to eat rant....

Well, not really.... I stumbled across this from Matt over at CrossFit Champions.

I like what he has to say...

"Upon discussing the topic of nutrition and making the switch from a grain and sugar based, typical American diet to a more Paleolithic, protein, healthy fats and vegetables based diet, one of the questions/statements we often hear at the gym (www.crossfitchampions.com) and our periodic Nutrition Seminars is:

“Yeah, but what do I feed my kids because they won’t eat that.”

or

“Yeah, but it’s going to be hard to now cook two different ways in the house, because my kids won’t eat that.”

or

“Yeah, but my kids only eat such and such. I mean you don’t understand, I’m talking tears and tantrums and all day/night fights if I try to make them eat this or that.”

My response; Are you freakin’ kidding me?! Your kids will eat what you damn well tell them to eat!

Now, look, I try to be understanding when it comes to making a sometimes difficult switch from the crack to real food, but the above questions/statements really, really piss me off.

After you have learned what you learned that made you want to make the switch to healthier eating and ditch the poison that fills the typical American diet and the factory food chain, you would still allow your kids to keep eating the junk?

Seriously?

Would you let them ride around in a car without a seatbelt on? Would you let them ride a motorcycle without a helmet? Would you let them handle your firearms without any instruction on what to do when they see a firearm and no trusted adult around? Would you instruct them to talk to strangers as often as possible?

You see where I’m going here?

The health and welfare of your kids is your responsibility! You would take that matter seriously in all areas except nutrition? You would do everything you can to protect them and raise them well and make them aware of the dangers of the world, in all matters except the actual substances they put in their bodies on a daily basis?

Health and wellness starts with food. And your kids are relying on you for proper guidance whether you like it or not."

3 lifts one Bar....Always Fun

Just a little reminder that we are still looking for silent auction items for the Serrato Benefit.  If anyone would like to call up some golf courses, ask for a round of golf, or anything like that, please do so.  The time is quickly approaching and we still need many items.

2nd Round of "On Ramp" is off to a great start.  Penny and Amber joined us for their 1st class and did an outstanding job!

Great job on the WOD today, I know it was tough.  Many of you overcame some mental barriers and push hard through it

9 Deadlifts
6 Power Cleans
3 Front Squats
AMRAP 12 minutes
RX'd 135/ 105
Rx'd (+) 185

Deads and Abs

Heavy deads are always fun.

Not  whole lot to say tonight, it was a late night. 
In preparation for Dana's Baby Shower at 7pm,  we are going to cancel Friday's 5:15 pm class.  The 4:15 class will go on as normal, and we will allow extra people to join in if need be, although there are only two signed up and they will be contacted personally.

Today's WOD
15 Deadlifts Rx'd 225/185
50 Sit ups
12 Deads
40 Sit ups
9 Deads
30 Sit ups
6 Deads
20 Situps
3 Deads
10 Situps



Congrats to our first OnRamp graduates...they are gonna make some damn good CrossFitters.

Kenny Rogers

We all had a little gambling today! Great work, reminds you that even without a bar in your hands CrossFit can be brutal.

I want to take a monent to that you guys that are our welcome wagon to new folks. Your friendly attitude toward new faces is not lost on Ben and I and those of you that always welcome people are awesome. We can't always get away to greet someone. Thanks for keeping it in the spirit of what we want. Happy, welcoming, positive gym...

Remember this Saturday NO WOD, we are heading North...comment or text us if you want to join inthe fun!

Please check William's tab above, open the PDF, on the "read more about him here" section. This is one our families that desperately needs us...How can you be of service?

WOD:
Deck O Cards
Spades: Pullups
Hearts: Box Jumps
Diamonds: swings
Clubs: Pushups
Joker: 15 Burpees
Aces=11 reps
J,Q,K= 10 reps
25 min cut off

and you thought your shoulders were sore today.

Sometimes when one vents, good things happen.  To clarify, the vent was not directed at any one person, class, or group.  We just need to tighten it up and all will be good.  We all have been guilty of shorting the movements and maybe dropping a rep and I just wanted to bring us back to what we expect in YOUR GYM.  Today I was pleased with the movements, we were taking the bar all the way overhead, and even better, the KB swings were full.  I am even guilty of shorting the swings, you guys did great.  Thank You for a good day.

ANNOUNCEMENT.... Saturday's Open WOD is going to be cancelled.  We are going to up to sweat a little with Carlos and Lisa and at CrossFit Houston for thier Grand Re Opening.  Post to comments or send us a text if you guys plan on attending and we can meet and someplace before heading up there.

Strength WOD
5x5 Push Press

WOD
AMRAP 10 Minutes
5 Anyway Overhead
10 KB Swings
1/2 a gasser carrying your favorite CF stuffed animal.

CHECK OUT WILLIAM'S LINK ABOVE

DONT FORGET  ABOUT DANA'S SHOWER.....




Guy - 3+5 @ 135/53

Heavy Thrusters Suck!

Remember Dana's baby shower is this Friday night! She is awesome, has been CrossFitting the entire pregancy...such an inspiration! Let's all give her a great shower and a great baby gift.  If you would like to donate to the fund to purchase her gift, please do so by wednesday.  Furthermore, if you have not RSVP'ed for the shower, please do.  We would like to see all of our Peeps there.

On to the WOD.   How many ways can you say "Heavy Thrusters suck"?  If you were a fly on the wall today, you heard lots of expletives and other choice descriptions of Heavy it was.  Yes, it was heavy, but for those of you who went above what you normally do, I applaud you.
Those of you who went heavier and then did not do all your reps.....shame on you.  There are only so many eyes in the gym and when you short reps, other members are watching and it just pisses them off.  Well, actually it pisses me off too.  Part of what we do deals with virtuosity, which deals not only with beautiful movement, but honesty and integrity.  DO ALL THE REPS, will it hurt a little more, YES, But seriously, what it comes down to, is what you are made up of.  If you are going to cheat a few reps to be first on the board, or to beat someone else in the gym, it shows us all about your character. 
AND SINCE I AM ON A SOAP BOX HERE.....
Lets talk a little about range of motion.... We talk about what actually counts all the time.  If you hear us yelling at you "push your head through"  YOU KNOW WHAT WE WANT, Take the load through the full range of motion.  Training in a partial range of motion is only going to slow down your progress.  TO ME, not pushing your head through the top of the thruster and showing me your ears is like loading up a 600lb squat, bending your knees a tad and then telling everyone you maxed out at 600 lbs. 
Seriously folks, for your safety and my sanity, please take the movement through the range of motion that we prescribe.  It protects you from injury and ensures that you are using proper form. 
Some of you may have your feeling hurt right now... or wondering if I am talking to you....well if you are wondering then you may be one of 'em.  So, if we call you on a rep, make you re-do it, or say doesn't count, DON'T BE OFFENDED... we are here for your safety and to be torch bearers for CrossFit.  Beautiful Bodies, moving Beautifully.
RANT OVER..... for a while anyway.

Here is what a thruster should look like.

We love all you guys, it is just our job to keep you honest, so expect it.
Okay, now for the WOD

Strength
2x5 Squats
3x3 "F" ing heavy.... if you did not need a spotter, it was not heavy enough..

WOD
15/12/9 Thrusters
10/10/10 Burpees
RX'd 135/95


How many different things can we do with Tabata?

Fantastic turn out for our Saturday WOD.  The numbers are way up there and we are totally excited to see it.  It seems to me that interest is high for our Benchmark Competition Saturday.  We have decided that a $5 buy in is sufficient to make it interesting.  All the money goes into a pot, Winners get the loot.  I am still working out a way to make it fair for everyone to participate, but I think it is a go for next weekend.  We will start the WOD promptly at 10:11.  If you need to warm up more, get here early.  We are usually there by at least 9:50.  Open the public WOD will still be at 10:30.
Enough rambling...



Here is today's WOD
1/2 Tabata at each station before Rotation.
Sledge Hammer Swings
KB Swings
Wall Ball
10 Yd shuttle run
Air Squats
Push Ups

Press Your Luck

Good work today on putting some nice loads over your head.  I know it is the first time for singles for some of you, but believe me, the time that we have spent working at higher reps has certainly paid off on what it looks like.

WOD- Work up to a single rep Max Shoulder Press
Then
1 Min max reps Wall Ball
1 Min max reps KB swings
1 Min max reps Sit Ups
Rest 5 minutes
then
10 x 100 yd Sprints  30 sec rest between runs

Powdered Donuts

This WOD is dedicated to a few of you who left a little powder on your lip...the WOD never lies!

See the below post and comment please!

On Saturday's Open workouts, we are going to open it up to more of you, not just 15...we want you there, and we will figure out the logistics...but PLEASE schedule yourself so we have a heads up on numbers and can plan accordingly!

WOD:
21-15-9
Rt arm Thruster
L arm thruster
Pullups

William, our new photographer...check out his work in the Photos tab above.


OnRamp!!

Saturday

This is where scheduling your classes will come into play. There are 15 spots in any given class, including Saturday WOD's since we do want new people to attend as well. As of right now 14 spots are reserved for Saturday....

On that note, we wanted to throw an idea out there and get some feedback...so please post comments on thoughts.

Our Saturday WOD's are open to you all...they are also open to the public, so the skill required will be of minimal coaching and always designed to involve a lot of people. Is that a problem? No. You will still get a great CrossFit workout. However, Linz and James just returned from a visit to CrossFit LA, and brought back an interesting idea. How may of you would be interested in Benchmark Saturdays? Pay, yes pay a flat fee to "enter" the Saturday Benchmark WOD, and winner takes the pot. (Rules to emerge later if we have enough interest)

If we do not get enough yes feedback on this, we will scrap the idea for now...I promise Ben and I are not trying to find new ways to be away from our home more often, we get plenty of that, but more ways to keep the gym a fun, exciting place for you guys!

Thoughts?

An Early Post

Okay, I know this is out of character for us, but today We had a little extra time and figured why not....so here is the WOD

2x Max Reps Strict PUSH UPS

Rest
3 Power Cleans
6 Push Ups
9 Air Squats/ 9 Ring Dips
AMRAP for 3 Minutes
rest 1 Minute repeat for 5 rounds
In this workout you will alternate the Squats and Dips per 3 minute round.
Now you have all day to ponder.... If you are on the board and you don't show up today, your punishment for bailing on this fun little workout will be 150 burpees....
Enjoy your day!

Nice job, Josh!

Courtney's first time cleaning, and she is doing GREAT!!

Got a good snatch joke??...

Today was fun!! Snatches are looking clean..hee hee

Strength WOD:
OHS
5-5-5-5-5

WOD:
3 Snatches on the minute for 15 min

Cool Down:
Sledge Hammer Reps as fast as possible (M:50/W:30)

WOO HOO, Maya!!


Ami, Queen of the sledge!

Happy Monday!

How is your paleo going? Who ELSE owes us $5.00 already??

WOD:
30 Air Squats
200 M run
30 Burpees
AMRAP in 20



Welcome Alexis, Madi and Linda to OnRamp! More ladies...we are coming for the boys!