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Main Site Monday
This WOD was from the Main CrossFit website last week.
AMRP in 20 minutes
Thrusters 5
Hang Power Clean 7
SDHP 10
Jun 30 2009
Monday 6/29/09 CrossFit West Houston
Jun 29 2009
4th of July Schedule
Here is the schedule for Friday July 3 and Saturday July 4th
Friday
6 AM
9 AM
There will be no 5 AM class and no evening classes.
Saturday July 4th.
9:30 AM only. Please join us for a Hot Dog Cook Out after the WOD.
Jun 29 2009
Blue Jay Visit
Last week Dan Swanstrom, Assistant Football Coach at Johns Hopkins University visited. Dan is also a certified CrossFit Football coach. As a the Blue Jay football strength coach, Dan instituted CrossFit in the off season training program. It is always a pleasure when he visits. Watch for him to compete in a Regional Qualifier for the CrossFit Games. He can kill it!
Jun 29 2009
Good Luck Ryan!
Ryan M is off to go to Parris Island to become a Marine. It was a great pleasure to have you at the box here. Good luck at Boot Camp. I know you will make us proud!
Jun 28 2009
Summer Challenge at CrossFit Houston
CrossFit Houston hosted the Summer Challenge yesterday. Thanks to the CFH staff, judges and volunteers for putting together a rigorous test and great event. Congratulations to all the athletes that braved the heat and the WOD’s.
Special thanks to CF West Houston athletes Daniel Brewster and Kimberly Varhaug for coming out to support Sandra and I as we competed. I competed in the Men’s Standard division and was sadly substandard yesterday by not completing the first WOD in the time limit. Sandra competed in the women’s modified division completing both WOD’s in under 18 minutes. Great Job Sandra!
WOD 1
Standard
21-15-9
Row for Calories
Deadlift (#225/155)
Lateral Burpees
Modified
18-12-6
Row for Calories
Deadlift (#185/#115)
Lateral Burpees
12 min cutoff. 5 Burpee penalty for dropping the bar, hands must stay on bar through entire deadlift movement.
WOD 2
Standard
5 Rounds
30 Wall Shots (20/14)
7 SDHP (95/65)
Modified
4 Rounds
20 Wall Shots (14/10)
5 SDHP (75/55)
5 Burpee penalty for dropping the ball and/or dropping the bar.
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Jun 28 2009
Friday 6/26/09 CrossFit West Houston
WOD
6 Rounds
Odd Rounds 200 m Run
Even Rounds 200 Single Unders
15 Push Press
15 AbMat Sit Ups
Jun 26 2009
Thursday 6/25/09 CrossFit West Houston
WOD
Deadlift
5-5-5-5
Warm Down
5 Rounds
Uneven Weighted Step Ups 3 each leg
Pull Ups 5
Jun 25 2009
6 Week Fran Challenge Results
Below is a table of the results from the Fran Challenge. Eleven people participated in both the before and after challenge. A couple of notes regarding a few of the athletes below. Kaci did Fran, the saturday before coming to CrossFit West Houston. It was performed at CrossFit Cen Tex in Belton TX. Kimberly performed a very scaled Fran of 3×10 of 10 DB thrusters and Ring Rows, which happened to be her first CrossFit Workout. For Kimberly, we kept the load the same however used the 21-15-9 rep scheme for the second Fran. She did more work in +3 seconds. Everybody improved their times.
The goal was to keep the conditions the same to see the improvement. Everybody showed awesome improvement! Great job!
|
Athlete |
Weight |
Before Time |
After Time |
Difference |
| Chris M | 55lbs/Thin Blue Band |
7:20 |
5:19 |
-2:01 |
| Sandra E | 45/Gray Band |
7:40 |
5:06 |
-2:34 |
| Megan | 30/Green Band |
8:29 |
5:41 |
-2:48 |
| Stephanie | 8lb DBs/Ring Rows |
5:46 |
4:45 |
-1:01 |
| Dan | 55/Gray Band |
6:43 |
4:57 |
-1:46 |
| Allison | 45/Gray Band |
4:59 |
4:23 |
-:36 |
| Gonzalo | 65 |
5:23 |
5:00 |
-:23 |
| Kaci | 45/Blue Band |
5:10 |
4:16 |
-:54 |
| James | 45/Gray Band |
6:22 |
5:27 |
-:55 |
| Kimberly | 10DB’s/Ring Rows |
2:42 |
2:45 |
+:03 |
| Rob | RX |
5:40 |
4:59 |
-:41 |
Jun 25 2009
Wednesday 6/24/09 CrossFit West Houston
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