Saturday 10/3/09 CrossFit West Houston

Posted by Rob in WOD's on October 3, 2009 | 18 Comments »

001

CF West Houston Decathlon

1. Max Push Ups in 2:00

2. Max Sit Ups in 2:00

3. Max Pull Ups/Max Bent Arm Hang

4. Mile Run

5. Max Deadlift 3 attempts

6. Max Shoulder Press 3 attempts

7. 500 m Row

8. Max Squats in 2:00

9. Max Knees To Elbows/Max Knees to Chest

10. Max KB Swings M 53; W 35

Results


Discussion18 Comments

  • Katherine Rowland Oct 03, 2009 

    mainsite scaled – 17:49 min
    400 m run
    12 pistols 8 lb DB – left leg
    12 pistols 8 lb DB – right leg
    25 situps
    9 pistols 8 lb DB – left leg
    9 pistols 8 lb DB – right leg
    25 situps
    6 pistols 8 lb DB – left leg
    6 pistols 8 lb DB – right leg
    25 situps
    400 m run

    Reply
  • Allison Abbott Oct 03, 2009 

    I’m going to do my best to remember correctly…
    Push ups 2 min- 38???
    Sit ups 2 min- 65??
    Pull Up 1, Bent Arm Hang- 47sec
    1 mile run- 6:01
    Shoulder Press- 75,85, attempted 95lbs
    Deadlift- 165, 175, 195lbs
    500 meter row- 2:01
    Squats 2 min- 82
    Knees to Elbow- 10
    35lb KB swing- 42

    Reply
  • Rob Oct 03, 2009 

    Nice job Kat! Allison pretty good memory, I am going to be posting the results soon!

    Reply
  • Steph D Oct 03, 2009 

    So sad that I missed the decathalon– hope everyone did well!

    Previous CFWH WOD- 5 x 400 m with 2 minute rest
    1:25, 1:33, 1:38, 1:37, 1:39

    Reply
  • Nicole Goldin Oct 03, 2009 

    I kinda feel like I ran myself through a paper shredder…is that normal?

    Reply
  • Vanessa Oct 03, 2009 

    Ran 5 miles (41.56)
    WOD – 20 jumping jacks, 20 burpees, 20 air squats…3 Rounds (7.29)

    Reply
  • Rob Oct 03, 2009 

    Nicole Goldin :I kinda feel like I ran myself through a paper shredder…is that normal?

    Sometimes…Lots of different stuff today. It was fun. I am proud of everybody! Good Job!

    Reply
  • Nicole Goldin Oct 04, 2009 

    Just kidding. It was really really awesome. Makes you feel quite cool after completing something like that! Are we going to do one again after a while to see if we improve??

    Reply
  • Daniel Oct 04, 2009 

    That was fun. I’m feeling a little beat up. Probably need to watch football all day to recover. Thanks for having the event Rob.

    Reply
  • Chris M Oct 04, 2009 

    I’m going to be watching football all day to recover from this event….it was fun though. Good job Rob and Sandra!

    Reply
  • Sharon Oct 04, 2009 

    So glad I participated in the decathlon. Glad that I was able to make it through the workout.

    Reply
    • Rob Oct 04, 2009 

      Glad you made it. Nice job Sharon :) !

      Reply
  • Ryan Hopkins Oct 04, 2009 

    5 mile run in 40:30 (treadmill)

    Reply
  • Ryan Hopkins Oct 04, 2009 

    @Ryan Hopkins
    Whoops. I wish I had the energy to run 5 more miles after that decathlon. This was done on Sunday 10/4. I’ll post there too.

    Reply
  • Sandra Oct 05, 2009 

    Sunday work out was the decathlon for me, although I didn’t get to finish. I’ll have to finish it up next weekend.
    Max Pull Ups 2
    Max Deadlift 195
    Max Shoulder Press 75
    500M Row 2:12
    Max Knees to Elbows 12
    Max 35# KB Swings 37

    Reply
  • Burton Oct 05, 2009 

    still sore…

    Reply
  • cecile Oct 05, 2009 

    max push ups 10 I suck!!!!
    max sit ups 63
    max deadlift 155
    max shoulder press 57
    deadhang 10s
    mile run 9:20
    500m row 2:09
    max squats 55
    max knees to chest 10
    max 35lb KB swing 8

    Reply
  • Nicole Oct 08, 2009 

    max push ups: 5 boo!
    max sit ups: 63 boo!
    max deadlift: 225 alright
    max sholder: 75 ok
    bent arm hang: 10sec horrible!
    knees to chest: dont remember
    mile run: 8:40 something
    500m row: 1:46 ok
    max squat: 63
    max 35lb KB swings: 50 could have done more hope Steph D doesnt beat me

    Reply

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