Kids Camp

CrossFit Strom started up a kids camp last week with a nearby elementary school.  So far things are going great!  We have 13 kids that attend summer school that stay for 30 minutes after class to get in some fun functional fitness!  I'ts great to see them starting to challenge each other and themselves.  Check out our blog to see how the class is going!

Me trying to get my deadlifts back after my back problem!  up to 250, get nervous everytime I go above that, afraid I'm going to herniate the disks again!

I'm Back...again!

Another long hiatus!  I know I know I havent written in a long while.  I keep busy updating our gyms website
crossfit strom, flickr, facebook, twitter,  linkedin, and wodcast pages, so its hard to keep my own blog updated!  Okay enough shameless promotion!  :-) 

It's been getting crazy HOT in Houston and it's barely the beginning of summer!  I did a hero wod on monday that took me almost 4 minutes longer than when I did it in February!  Hopefully I get used to this heat again soon, I dont want my times to keep going down!

Wodcast case study

For the past several months we have been a beta tester for Wodcasts Wod tracking software.  We love the ease of use of it, and everyone really likes checking in every day to see how they compare to others!  With their new features of allowing everyone to input their own photo it really makes it more personalized.  They have a cool new feature too that marks when you have gone up on a strength PR. Everyone whose interested in an easier way to keep track of their gyms wods should take a look at the software!  Here is our case study! http://blog.wodcast.com/2011/05/31/crossfit-strom/

25 lb back squat PR

Yesterday we did CrossFit totals, and I was nervous going into it since I havent deadlifted heavy since my back injury.  I was able to hit 250 with no problems!  I tried for 270 but started to feel a slight pull so I figured I would rather be safe than sorry, and just kept it at 250.  I will have 300 before the summer ends!  I did get a nice 25# pr on my back squat!  Did my first 200# squat!
Crossfit Totals score: 555

I was in Washington D.C. for work and stopped by District Crossfit for a few sessions when I could run out of my conference.  They were extremelly nice and supportive, but also kicked my butt!  I must say that the athletes up there are in very good shape! Time to get back into it and start hitting it hard!  It's almost summer and I dont have my beach abs yet! :-)

Carl Paoli Gymnastics Training

Hello All!  I know its been a long time since I have posted!  I hadn't really felt like posting since I have been only able to do between 50-75% of my max weight due to my back injury, but I am feeling a lot better and thought I would start my first post with the training I did over the weekend!  I went to CrossFit Austin to attend the gymnastics seminar hosted by Carl Paoli.  We learned how to do proper hand stand pushups, pistols and muscle ups!  I am a long way away from being able to do a muscle up, but now I know the steps that it takes to make it happen, and the way he put it all together makes it seem very do-able in the future!  If anyone has the opportunity to take this class I would suggest it!  Hopefully they will post our class picutre soon so I can post it here!  http://nakaathletics.com/naka-pros

Here's me on the right doing my pullups, yes still with the band!  Hopefully I will do them today unassisted.  I'm going to try and utilize the techinques that Carl taught us this weekend to hopefully string my kips together!

Cheaters

I dont get it.  Why do you want to cheat, your only cheating yourself!  Do all of your reps, count them properly!  Don't half do a move and say you completed it.  Why do you want to beat everyone so much, your only hurting yourself.  You arent going to get any better.  Stop cheating and start bettering yourself!

Tuesday's Wod:
Strength:

Push Press 3-3-3
70% 80% 85%
Wod:
4 RFT
20 Supine Bridges
30 DU
200m sprint
Time: 9:36

Wednesday's Wod:
AMRAP 15 min

15 POWER cleans 65#
15 kb swings
15 box jumps
Rounds: 4

Off Paleo for the Weekend

I went to visit my sister for her birthday this weekend and I really went off of Paleo hard!  We had cupcakes and bacon infused waffles for breakfast, 5 cheese mac and cheese for lunch with corn bread, and some delicious sushi for dinner.  So now its time to get back on the Paleo band waggon!

Monday's Wod:
4 RFT
20 games style push ups
40 sit ups
20 wide grip pull ups
40 air squats
Time: 20:36

The cupcakes!!