Kids at Team Texas

Travis with his elbows high and outside and shrugging under the bar.

Great job Travis!!!

Merry Christmas from Taylor Sport!!!!

Team Texas will train Saturday @ 11am with Holiday pot luck to follow!!

Check us out in the Bay Area Citizen.

http://www.hcnonline.com/articles/2009/12/23/bay_area_citizen/sports/weightlifting_12-24.txt

More PR's

Breanne Bassler's 73Kg snatch at last weeks American Open.

Great Job Breanne!!!!!!

Team Texas training this Saturday at 11am.

Personal Best!!

Jason Starks hit a meet pr of 155kg in the Snatch at the American Open last weekend.

Breanne Bassler also hit several meet pr's last weekend; Snatch 73kg, Clean and Jerk 89kg and a total of 162kg.

Great job to everyone who lifted!!!

more pictures to follow

Big Lifts!!

Big day at Taylor Sport on Saturday.

Several lifters getting ready for the American Open.

Good Luck to all lifting this weekend!!!!!

Come And Support The Ft. Hood Families!

MEMORIAL WOD SATURDAY DEC.5th
December 2nd, 2009 by Coach Laura

CrossFit Bay Area & CrossFit in Common
Support the Victims of the Ft. Hood Shooting.

As you know, the Nov 5 tragedy at Ft. Hood took the lives of twelve soldiers, one civilian, and wounded 43 others.

Four of the fallen and 11 of the wounded were members of Lumberjack Crossfit at Ft. Hood. With the help of the CrossFit community, we can assist the men and women at Ft. Hood and Lumberjack CrossFit in raising money for the families of the all the fallen, and the future needs of the wounded.

On December 5th, please join CrossFit Bay Area & CrossFit in Common in participating in the “Lumberjack 20” Memorial WOD. The purpose of this event is twofold: to show solidarity with the folks at Ft. Hood and raise money to help the victims of the shooting. Both CrossFit Bay Area & CrossFit in Common members and non-members may participate. We ask you to register by email to Laura@crossfitbayarea.com

The WOD will begin at 10:00 am

We’ll have a donation collection container setup and we will take cash or check on Dec 5.
If you wish to donate by credit card please click on this link http://www.cflumberjack.org/

For more information on the fundraiser, please visit the Crossfit Project Lumberjack page at http://www.cflumberjack.org/

Questions? Want to volunteer to assist with set up/sign in? Email
Laura@crossfitbayarea.com


“Lumberjack 20” Memorial WOD

20 Deadlifts (275lbs/185)

Run 400m

20 KB swings (2pood/1.5pood)

Run 400m

20 Overhead Squats (115lbs/80)

Run 400m

20 Burpees

Run 400m

20 Pullups (Chest to Bar)

Run 400m

20 Box jumps (24″/20”)

Run 400m

20 DB Squat Cleans (45lbs each/30)

Run 400m

Support this worthy cause.


CrossFit Bay Area
100 Nasa Pkwy. #402
Webster, TX 77508

Personal Records!!!

Breanne Bassler is setting new PR's all over the place!!!

Great Job Bre!!!!

Team Texas Training Hard!!

Team Texas members are training hard this weekend after a hard day of eating and resting!

CrossFit Bay Area is on it's regular schedule today and tomorrow.

Happy Thanksgiving!! gooble, gooble

There's a lot going on at Taylor Sport these days; CrossFit BAY AREA, Team Texas Weightlifting, and Taylor Sport Chiropractic.

We've taken the opportunity to grow and want the chance to help you achieve your goals! Stay tuned for more info!!

Our Website Has Moved

We are now at http://www.crossfitbayarea.com

Good Friends & Great Technique !

This is our fully equipped lifting side of our gym!

Helen Today!

Welcome to Crossfit Bay Area Ginger & Nick! Great Form!

Megan Pr'd on her front squat & shaved 7 min. off her Helen time! awesome girl!

Jeff who is not pictured also shaved 3 min. off his Helen time from 1 month ago

CROSSFIT BAY AREA IS ALL NEW AND WAITING FOR YOU!

We now have 3400 sq. ft. and fully stocked with 6 lifting platforms!
Come join us for a free workout and find out what you've been missing!

CrossFit Bay Area Chic's

Welcome to CrossFit Bay Area Bridgette!

Great Form CF Chic's

120 O.H. Lunges (10kg) Oh Yah!

Deadlifts For Reps! Way to Rx Andrea! Good Form Jazz!

Our 2012 Olympian Overseeing A Future Olympian!

Donna doing a clean & jerk while Coach Breanne looks on!

Way to nail it Breanne! Arrrrrr

Fight Gone Bad!

Awesome job on the reps everybody!
I apologize for not having my camera for all the classes!

Sorry I didn't have the camera with me all day.
You all did awesome. Your numbers were great!

Saturday and Our New Logo!

This is our new logo! "Arrrrr"
It was painted with LOVE from your Coach!
He will watch over all our WOD'S!

Welcome to CrossFit Bay Area Lauren & Levi!

Great job on the WOD everybody!

Neverending PR'S

The Ladder WOD In Our New Gym

Outstanding Ladies! You make the new gym shine!

Way to persevere! Doc shaved 25 min. off his April 2nd time

The 5:30am gang kicking butt during a Texas flood!
Megan pr'd on this one too!

Big Weights!

Welcome To CrossFit Bay area!

Welcome to CrossFit Jenna, James and Laura!
Your smokin the On Ramp Classes!

More & More Pr's at CrossFit Bay Area!!!

YOU LADIES ARE AMAZING & STRONG!

YOU ARE ALL BAD ASSES! ARRRRRR!

Push Press
3-3-3-1-1-1
Then
800 m run
9 d.b. swing
9 burpee box jumps
400m run
15 d.b. swing
15 Burpee box jumps
200m run
21 d.b. swing
21 burpee box jumps

Weightlifting Shoes

Some of us have bought custom weightlifting shoes
from Risto Sports and some have ordered from Adidas.
Others have bought them from other Internet companies!
Soon Play It Again Spots in Sugarland and Willowbrook will
be carrying them in the store! No more Internet!
I will let you know when they come in!
Coach

Wall Ball at Oktoberfest!

More of Megan" The Machine" competing in
Oktoberfest at CrossFit Champions!

Fran Today!

A Must Read For The Ladies!

Top 10 Reasons Heavy Weights Don’t Bulk Up the Female Athlete

By Tim Kontos, David Adamson, and Sarah Walls

For www.EliteFTS.com

---

David Adamson and I were driving to the IPA Nationals this past weekend talking training (yeah we’re pretty passionate about what we do) when the subject of training women with heavy weights came up. I’m in my ninth year at Virginia Commonwealth University (VCU) as the head strength and conditioning coach, and David has been in strength and conditioning for three years. This is a subject we deal with every year regardless of how much training information is available to the public.

The best way to get information is to go to the source. So we asked Sarah Walls, another strength and conditioning coach at VCU. Sarah is also a writer for Muscle and Fitness Hers, a former figure competitor, and a women’s tri-fitness competitor—not to mention a strong female athlete who isn’t bulked up. Therefore, she has a great perspective on the subject.

We, being a good team, put our heads together to find a way to combat this never-ending dilemma. Our way of doing that is through education. And, only one answer to a question is never enough. If you know your job well, then you know that there is more than one way to skin a cat. So we came up with the following list:

1. Women do not have nearly as much testosterone as men. In fact, according to Bill Kreamer in Essentials of Strength Training and Conditioning, women have about 15 to 20 times less testosterone than men. Testosterone is the reason men are men and women are women. After men hit puberty, they grow facial hair, their voice deepens, and they develop muscle mass. Because men have more testosterone, they are much more equipped to gain muscle. Because women do not have very much testosterone in their bodies, they will never be able to get as big as men.

2. The perception that women will bulk up when they begin a strength training program comes from the chemically-altered women on the covers of bodybuilding magazines. These “grocery stand models” are most likely pumped full of some extra juice. This is why they look like men. If you take the missing link that separates men from women and add it back in, what do you have? A man!

3. For women, toning is what happens when the muscle is developed through training. This is essentially bodybuilding without testosterone. Since the testosterone is not present in sufficient amounts, the muscle will develop, but it won’t gain a large amount of mass. The “toned” appearance comes from removing the fat that is covering a well-developed muscle.

4. Muscle bulk comes from a high volume of work. The repetition range that most women would prefer to do (8–20 reps) promotes hypertrophy (muscle growth). For example, a bodybuilding program will have three exercises per body part. For the chest, they will do flat bench for three sets of 12, incline for three sets of 12, and decline bench for three sets of 12. This adds up to 108 total repetitions. A program geared towards strength will have one exercise for the chest—flat bench for six sets of three with progressively heavier weight. This equals 18 total repetitions. High volume (108 reps) causes considerable muscle damage, which in turn, results in hypertrophy. The considerably lower volume (18 reps) will build more strength and cause minimal bulking.

5. Heavy weights will promote strength not size. This has been proven time and time again. When lifting weights over 85 percent, the primary stress imposed upon the body is placed on the nervous system, not on the muscles. Therefore, strength will improve by a neurological effect while not increasing the size of the muscles.

And, according to Zatsiorsky and Kreamer in Science and Practice of Strength Training, women need to train with heavy weights not only to strengthen the muscles but also to cause positive adaptations in the bones and connective tissues.

6. Bulking up is not an overnight process. Many women think they will start lifting weights, wake up one morning, and say “Holy sh__! I’m huge!” This doesn’t happen. The men that you see who have more muscle than the average person have worked hard for a long time (years) to get that way. If you bulk up overnight, contact us because we want to do what you’re doing.

7. What the personal trainer is prescribing is not working. Many female athletes come into a new program and say they want to do body weight step-ups, body weight lunges, and leg extensions because it’s what their personal trainer back home had them do. However, many of these girls need to look in a mirror and have a reality check because their trainer’s so-called magical toning exercises are not working. Trainers will hand out easy workouts and tell people they work because they know that if they make the program too hard the client will complain. And, if the client is complaining, there’s a good chance the trainer might lose that client (a client to a trainer equals money).

8. Bulking up is calorie dependant. This means if you eat more than you are burning, you will gain weight. If you eat less than you are burning, you will lose weight. Unfortunately, most female athletes perceive any weight gain as “bulking up” and do not give attention to the fact that they are simply getting fatter. As Todd Hamer, a strength and conditioning coach at George Mason University said, “Squats don’t bulk you up. It’s the ten beers a night that bulk you up.” This cannot be emphasized enough.

If you’re a female athlete and training with heavy weights (or not), you need to watch what you eat. Let’s be real—the main concern that female athletes have when coming to their coach about gaining weight is not their performance but aesthetics. If you choose to ignore this fact as a coach, you will lose your athletes!

9. The freshman 15 is not caused by strength training. It is physiologically impossible to gain 15 lbs of muscle in only a few weeks unless you are on performance enhancing drugs. Yes the freshman 15 can come on in only a few weeks. This becomes more complex when an athlete comes to a new school, starts a new training program, and also has a considerable change in her diet (i.e. only eating one or two times per day in addition to adding 6–8 beers per evening for 2–4 evenings per week). They gain fat weight, get slower, and then blame the strength program. Of course, strength training being the underlying cause is the only reasonable answer for weight gain. The fact that two meals per day has slowed the athlete’s metabolism down to almost zero and then the multiple beers added on top of that couldn’t have anything to do with weight gain...it must be the lifting.

10. Most of the so-called experts are only experts on how to sound like they know what they are talking about. The people who “educate” female athletes on training and nutrition have no idea what they’re talking about. Let’s face it—how many people do you know who claim to “know a thing or two about lifting and nutrition?” Now, how many people do you know who actually know what they’re talking about, have lived the life, dieted down to make a weight class requirement, or got on stage at single digit body fat? Invariably, these so-called experts are also the people who blame their gut on poor genetics.

These so-called experts are the reason you see so many women doing sets of 10 with a weight they could do 20 or 30 times. They are being told by the experts that this is what it takes to “tone” the muscles. Instead, they are only wasting their time doing an exercise with a weight that is making no contribution to the fitness levels or the development of the muscle.

In case you haven’t figured it out by this point in the article, what is currently being done in fitness clubs to help female athletes tone their bodies is not working. It’s not helping these women get toned, and it is definitely not helping improve athletic performance. Maybe it’s time for a change. Contrary to the ineffective light weights currently being used, heavy weights offer many benefits for women including improved body composition, stronger muscles, decreased injury rate, and stronger bones (which helps prevent osteoporosis). Let’s try lifting some heavy weights and controlling our diet and watch this logical, science-based solution make the difference we’ve been looking for.

Tim Kontos is in his ninth year as the strength and conditioning coach for Virginia Commonwealth University athletes. A certified strength and conditioning specialist with the National Strength and Conditioning Association, Kontos designs, implements, and supervises all strength, speed, and agility programs for all the VCU athletic programs.

David Adamson is in his second year as an assistant strength and conditioning coach for VCU. He is directly responsible for program design and implementation for men’s and women’s track and field, women’s cross country, and field hockey. Prior to coming to VCU, David worked at the University of Wisconsin-La Crosse, Arizona State University, and Winona State University. In 2003, he graduated from the University of Wisconsin-La Crosse, and in 2006, he received his masters in sport leadership from VCU.

Sarah Walls is in her first year with the Rams’ strength and conditioning staff as a graduate assistant working with men’s and women’s soccer, golf, and men’s cross-country. Graduating magna cum laude, she earned a bachelor’s of science degree from Virginia Tech in 2003. Since graduation, she has spent time working at George Mason University in Fairfax, Virginia in the strength department. While there, Sarah worked with women’s tennis, men’s tennis, men’s volleyball, and men’s soccer. At the same time, she also worked for LifeTime Fitness and helped manage and develop innovative training programs. In addition, she is a contributing writer for the magazine, Muscle and Fitness HERS.

Elite Fitness Systems strives to be a recognized leader in the strength training industry by providing the highest quality strength training products and services while providing the highest level of customer service in the industry. For the best training equipment, information, and accessories, visit us at www.EliteFTS.com.

Copyright© 2006 Elite Fitness Systems. All rights reserved.
You may reproduce this article by including this copyright
and, if reproducing it electronically, including a link to
www.Elitefts.com.

Hard Work Paying off!

Solid Sonja working her Pistol's. You are fantastic!

Way to go Beverly! Your making awesome progress!

Big Weights!

CrossFit Bay Area Is All About Technique!

Tight Backs!

Yeah Baby!

Doc definitely used his heals!

Megan Takes 6th!

The first WOD was

400m run
15 thrusters 65lbs
500 m row
15 power cleans 75lbs
150 jump ropes
15 power cleans 75lbs
500m row

15 thrusters 65lbs
400 m run

She was awesome!
Great form and perseverance!
She is a great example of how we train
here at CrossFit Bay Area! Only 10 advance and Megan made it to
the next round!

The final WOD was

run 100 m to get her Dynamax ball for
30 wall ball
run 100 m to get her kettlebell
30 k.b. swings
run 100 m to get 53lbs kettlebell
30 sumo d.h.p.
run 100 m to get 2 20lbs d.b. to do
30 man makers
clean 35 lbs. deer corn bag
and run a 200 m lap

She kicked but and I'm soooo proud
of her! She finished 6th and shined!
I can't wait to see her in the next one!