Whole 9






Monthly Archives: March 2010

Dr. Hill Presents The Paleo Diet & You!

We kick off the much anticipated 2010 Paleo Challenge tomorrow at 11:30 am! I am so excited for the huge benefit this will bring to you & your families lives! Dr. Hill will provide you with so much knowledge on the subject make sure your on time!
Please don’t forget your $20.00 entry fee. If you haven’t been weighed, measured & pictured, please see me tomorrow! I have left a link on the left side of the blog for you to have a food log. Make sure you turn them in weekly! Let’s do it y’all!!!!
Coach Laura






2010 Paleo Challenge & More PR’s

“No one succeeds without effort … Those who succeed owe their success to their perseverance.”– Ramana Maharshi

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Great job on the deadlift Pr’s Miss Kathy, Miss Ginger & Miss Jessica!

“Lucky 7”
200 m Run
7 Push Press 95/65
7 S.D.H.P 95/65
7 Rounds For Time

The 30 day Paleo Challenge is here!

Starting March 27th, CrossFit Bay Area will be conducting a Paleo Challenge.  Now is the time to get on board with your nutrition!  The Paleo Challenge will consist of 30 days of eating: lean meats, nuts and seeds, vegetables, some fruits, little starch and NO SUGAR. 

Eat NONE of the following:
Grains – including bread, pasta, noodles, beans, potatoes, dairy (excluding eggs), sugar, and salt.

Eat ALL of the following:

Meat – all sorts of meat.  Eat beef, game, poultry, fish, and eggs.  Eat fresh vegetables and fruit.  Eat lots of avocado, nuts (excluding peanuts or cashews).

Record your intake:

Keep a daily food journal, this time we’re serious!  We will need this e-mailed to us once a week on Friday.  E-mail to and put “I am a caveperson” in the subject line.  You can also bring this into the gym.

Record your measurements:
Get weighed and measured.  A measuring tape is at the gym.  We need; weight, hips (at biggest part of rump), height (let’s hope you don’t shrink) and waist (at your belly button).

Get a before and after photo:

A Camera is at the gym, so get this done ASAP.  You must have shirt off, front view, side view and back view.  Your whole body must be in the picture. 

Remain on a strict Paleo diet:

You must be strict for 29 days and 22 hours.  You have a 2 hour window anywhere in the 30 days to cheat.  These 2 hours are consecutive and must not be broken up. 

To be successful, start by emptying your cupboards of all processed junk so as not to be surrounded by it.  Mark your calendar for a nutrition workshop on Saturday March 27th at 11:30am.  Also, find a notebook that promotes the use of a food log.  No matter how good you look, without a log you can’t win the grand prizes. 

Entry forms will be at the gym.

Happy Birthday Miss Beautiful Donna!

I challenge you to make your life a masterpiece. I challenge you to join the ranks of those people who live what they teach, who walk their talk.” – Anthony Robbins

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Miss Donna is a strong girl! Not only is she a crossfitter, she’s a member of “Team Texas” an Olympic Weightlifting Team! After lifting for only 4 months she competed in her first weightlifting meet and took third in the whole State of Texas!
 Were all so proud of her and are looking forward to all the great things she’ll accomplish in the future! You rock Miss Donna & we hope you had a great day!

Congratulations to Chandler & Sonja on their Front Squat PR’s! Donna’s Birthday WOD
Front Squat
12 D.B. Alternating Presses
12 Jumping Squats
12 Push Ups
120 m Forward Farmer’s Carry 30/20
120 m Backwards Farmer’s Carry

Use the same d.b. for both alt. press & farmer’s walk
4 Rounds For Time


Paleo Challenge is this Saturday at 11:30 am!




Paleo Challenge 3/27/10 & On Ramp Warriors!

A successfull life doesn’t require that we’ve done the best, but that we’ve done our best.” – H. Jackson Brown, Jr.

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What an awesome On Ramp Class! 4 rounds of brutal tire torture
and you never gave up! This was one of the hardest On Ramp WODS
I’ve ever dished out and y’all ate it up! Graduation is this week and your all ready to go.Beautiful form and your endurance has really ramped up! I can’t wait to watch you all from here! Welcome to the Big Leagues!

M.E. Power Snatch
5 Box Jumps
10 Cleans
15 Knees To Elbows
How Many Rounds In 22 Min.

Remember the Paleo Challenge will kick off after the 10 am class this Satuday ! Make sure you get weighed, measured and photographed!
Dr. Hill will be speaking at 11:30 am. Please turn in your 20.00 entry fee.

Paleo Challenge 3/27/10 & Amazing Pr’s

“In all human affairs there are efforts, there are results, and the strength of the effort is the measure of the result.”– James Lane Allen

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We did another WOD from 6/9/09 and we have some incredible
results to report! Sonja increased her time by 7 Min 5o Sec! She also was using a blue band & a 25 lb. kettle bell. She is now fully RX’d!! Dorey had a increase of 4 min. 41 sec and went from a green band & 25lb. k.b. to all RX’d! Megan had an increase in time of 2 min. 9 sec. and went fully RX’d too! LeeAnn had a 2min. 1 sec increase. She went from a green band to all pull ups RX’d! CrossFit works everybody and the proof is in black & white! Endurance, Speed, Flexibility, Strength, Agility,Power, it’s all here in this program and this is what you’ll achieve here at C.F.B.A. 
You are all incredible and let’s keep getting some! Great Job!

400 m Run
21 Kettle Bell Swings 50/35
11 Pull Ups
10 Tuck Jumps
50 Sit Ups
400 m Run
15 K.B.S
8 Pull Ups
7 Tuck Jumps
100 Sit Ups
400 m Run
9 K.B.S.
5 Pull Ups
4 Tuck Jumps
50 Sit Ups
For Time




CrossFit On-Ramp ONLY $79

2016 On-Ramp Dates
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February 1st - 18th
March 7th - 24th
April 4th - 21st
May 2nd - 19th
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100 E Nasa Parkway #401
Webster, TX 77598
Serving Webster, League City, Clear Lake, Friendswood, Kemah & Seabrook


Call 281-332-4476 to schedule a free introduction to our program.