Volunteers- Clutch Classic Dec 6th

Posted: 24th November 2014 by clutchcrossfit in WODS
Clutch Classic Registration Ends- Friday Nov 28th!

Winners are getting HOOKED Up by our sponsors! (Yes, each division winner gets these prizes and more from other sponsors!)

Available Openings:
Scaled Women Partner: 5 teams
Beginner Women Partner: 3 teams
Scaled Men Partner: 3 team
Co-Ed Partner- (open level athletes/Rx welcome) : 2 team

Click on the Clutch Classic tab for more information!


We need you! We need about 10 more Judges! please sign up here- 

Please sign up for anything you are willing to do. All volunteers will be fed and receive a shirt if you have registered before Nov 30th!

2014 Texas shootout! Nov8

Posted: 7th November 2014 by clutchcrossfit in WODS

Come support clutch coaches and athletes Saturday Nov 8th at the Texas Shootout.
Reminder-We’re closed Saturday due to this competition!
The competition starts at 8 am in a double elimination format.

There will be guest appearances by Cassidy Lance and an MMA fighter. You may have heard the advertisments on the buzz radio station.
Free food, supplement samples and a great competition!


Tough Mudder/ Spartan Race finishers!

Posted: 4th November 2014 by clutchcrossfit in WODS


Congratulations Jose & Joseph!

Posted: 4th November 2014 by clutchcrossfit in WODS

Taking first place at the CF Propel Bayou City Beat Down Competition!

Halloween Pumpkin Wod!

Posted: 2nd November 2014 by clutchcrossfit in WODS


Lurong Wod

Posted: 2nd November 2014 by clutchcrossfit in WODS

Sandbag time

Posted: 1st November 2014 by clutchcrossfit in WODS

BCS Classic 2014

Posted: 13th October 2014 by clutchcrossfit in WODS

Congratulations Nicole for finishing 2nd and Gerry for his 3rd place finish!

We also had a great showing by Larry & Jon, Steven & Kat, Mariel, and Marylin!


Clutch Classic is open!

Posted: 1st October 2014 by clutchcrossfit in WODS

Please see our tab for clutch classic for specific scaling information! 

who hates curtis?

Posted: 25th September 2014 by clutchcrossfit in WODS

30 curtis Ps everytime the bar drops 200m

Posted: 25th September 2014 by clutchcrossfit in WODS

 2000m Partner Row- one person planks one person rows. Divide up as in 500m or 1000m intervals

Wobble wobble shake it

Posted: 25th September 2014 by clutchcrossfit in WODS

Lurong 2014 is Here!

Posted: 15th September 2014 by clutchcrossfit in WODS

Let’s join thousands of other individuals and their affiliates in the 2014 Lurong Living Paleo Challenge!

Challenge Details:

The Lurong Living Paleo Challenge platform allows for athletes to compete as an individual and for their Affiliate Team. This is a diet and fitness competition that features a balanced scoring system, making it possible for anyone to win.

POINTS – Participants earn points for their diet (Clean/Cheat) 6 time periods per day, and performance in workouts, but they also rack up points for how much improvement in performance and body composition they see. In addition there are several other engaging features which help earn bonus points such as submitting new recipes and tracking personal goals.

WODS – During the Challenge there are 3 benchmark WODS which are performed at the beginning and end of the Challenge and 4 separate performance WODS. Each WOD has 3 skill levels with standardized movements, making them accessible for everyone from competitive athletes to on-rampers.

So yes, we are all doing this together. And to make things more exciting, building a team of at least 20 athletes qualifies the affiliate for a host of team prizes. Overall, there is more than $100,000 in prizes on the line.


More Info:

The Registration Date: Signup’s Close today, 9/15!. Be sure to select Clutch CrossFit as your affiliate.
The Challenge Start Date: Sept. 15th, 2014

The Challenge End Date: Nov 9th, 2014, 11PM.
The Registration Fee: $50/person. Register Here
The Prizes: A healthier you! plus a chance to win individual and team/affiliate prizes provided by the Lurong Living Paleo Challenge! In addition to those prizes, Clutch top males and females will be eligible for our own prize giveaways (Details TBD).
To Participate:

REGISTER NOW!  Click here to register as a competitor. Be sure to select Clutch CrossFit as your affiliate.
NOTE: There are some early bird prizes to be won!

Get Measured: Details to be determined

Get Photo’ed (optional): The before/after photos will remain private and will not be posted or shared outside of the challenge without participant’s approval.

Track your progress for points via the challenge website: During the 8 week Challenge you will be earning points through tracking your diet, performing 10 Challenge WODS, tracking personal goals, trying new Paleo recipes, and ultimately making improvements in your body measurements and performance.



What to eat:

YES to meat - beef, pork, chicken, lamb, etc.
YES to seafood - tuna, salmon, shrimp
YES to vegetables - avocado, asparagus, arugula, spinach, broccoli, celery, sweet potatoes, yams, any type of leafy green, red cabbage, artichoke
YES to some fruit, nuts, and seeds - limit amounts of berries, apples, melon, almonds, Brazil nuts, walnuts, almonds, sunflower seeds.

From Lurong Living “The nutritional philosophy is simple; eat real foods, control insulin response (blood sugar), and try to balance each meal and snack with a protein, healthy fat, and good carbohydrate. Our Paleo diet guidelines and standards reflect our philosophy and are supported by the scientific data we have collected in previous challenges. The world of nutrition can be scary and overwhelming, but the Lurong Living Paleo Challenge makes it easy. Beyond our general guidelines listed in the rules, you have access to our food search feature where you can search for a food or a category to find if it is allowed, banned, or ok in moderation. If a food isn’t there, ask us and we will let you know and add it to the list. Our goal is not to create Paleo doctrine; it is to help you see real results. You will learn how your body responds to removing certain foods or food groups and replacing them with more nutrient dense healthful options.”

What NOT to eat:

No to processed foods. Pretty much anything in the middle aisles of the grocery store. If you can’t pronounce ingredients don’t eat it. You want fresh foods that used to be/are living

No grains. This includes bread, rice, pasta, cereal, oatmeal, corn and all of those gluten-free pseudo-grains like quinoa and sprouted grains
No to sugar. Of any kind, real or artificial. No agave nectar, Splenda, Equal, Nutrasweet, Stevia, etc. If you must sweeten, use minimal amounts of honey or maple syrup
No to dairy. Milk, cheese, yogurt, etc.
No to legumes. Peanuts, peanut-butter, beans, peas, lentils
Less alcohol. No sugary mixers, no beer or alcohols containing gluten
Fewer sweet fruits and starchy vegetables. Bananas, dried fruit, or white potatoes. (If you have serious inflammation issues like arthritis, you may want to consider avoiding all nightshades for 30 days.)



The following will help balance blood sugar, optimize hormone levels, help with adrenal fatigue, and prevent ups

and downs in energy and mood, improve auto-immune conditions and promote weight loss. This is also an

extremely heart-healthy diet plan.


1. Eat Every 3-5 Hours: This relieves your stress handling glands from the job of maintaining normal

blood sugar levels between meals via epinephrine and cortisol. If you are waiting till your hungry it’s

too late. If you can’t last 3-5 hours, you probably aren’t eating enough protein and fat.

2. Do Not Eat Carbohydrates Alone: Always combine protein, fat and carbohydrate together. It is

important you consume 30 grams of protein in the first 30 minutes of waking for breakfast. A fist

size of animal protein is roughly 30 grams of protein or about 4oz’s.

  • When serving yourself animal protein: 1 fist size.
  • When serving yourself carbohydrate: 2 fist size.

3. Minimize Stimulants: Caffeine and refined sugar stimulants work by provoking the stress handling

glands into releasing epinephrine and cortisol to raise blood sugar and release energy. If you

consume them, make it organic, and do it after a meal. This will help protect you’re your G.I tract.

4. Avoid Junk Foods: These foods cannot re-build a healthy body. They are also anti-nutrients; they rob

any remaining nutrient stores from your body.

5. Avoid Trans-Fats: Cell membranes, nerve tissue, and steroid hormones or healthy-aging hormones

all require healthy fats. Unhealthy fats interfere with these functions and structures.

6. Eat Real Food: Eat real foods, ideally 3 times more veggies then fruit. If you are currently overweight,

you may need to remove fruit and starch from your diet till you become leaner and healthier. Please

avoid fruit juices; they can be very high in sugar.

7. Use Sea Salt: Your Adrenal glands need plenty of salt for normal function. Research has proven that

eating salt does not cause high blood pressure or heart disease. Only people with organ damage, like

kidney disease, need to be concerned with keeping a low salt diet. Lack of minerals in the diet can

contribute to adrenal fatigue. Favorite brands: Real salt, Himalayan sea salt, and Celtic sea salt.

8. Drink Plenty of Clean Water: You should be drinking half your body weight in ounces. If you weigh

200 pounds that’s 100 ounces of water. Use water that is filtered or a reliable spring water source,

not tap water. Check out www.JustInHealth.com/shop for recommended water filters. Do not drink

water with food, wait 10-15 minutes before or at least 2 hours after a meal to prevent indigestion.

Short Bursts of Exercise Are Better Than Exercising Nonstop

Posted: 8th September 2014 by clutchcrossfit in Articles
Short bursts of exercise are just as good for you, perhaps better

You don’t need to be working out for longer, but you should probably be working harder—in spurts, at least.

Studies have shown that interval training can help people burn more fat, and increase fitness levels even after just 15 or 20 minutes of exercise. And a new study found that people with Type 2 diabetes benefited more from interval walking—their blood sugar was more controlled—compared to people who walked continuously.





End of Summer Special!

Posted: 8th September 2014 by clutchcrossfit in WODS

 New members only- $129 (first month only)-  On-ramp course+ Unlimited first month membership (save $66) click here 

Must be purchased and on-ramp course started by Oct 1st. One-time payment due at registration. Membership includes 4 session on-ramp to be completed in 5 days followed immediately by unlimited month membership. Once the 30 day unlimited membership expires regular monthly rates are to be applied.