Monthly Archives: July 2010

Saturday 7/31/10 CrossFit West Houston

WOD

Run 800

20 Push Press

10 Ring Rows

Run 400 m

20 Push Press

10 Ring Rows

Run 200 m

20 Push Press

10 Ring Rows

Run 400m

20 Push Press

10 Ring Rows

Run 800m

 

 

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Fight Gone Bad 5

It is Fight Gone Bad 5 time!

On September 25, 2010 CrossFit Affiliates all over the world will be doing Fight Gone Bad to raise money for really great causes. This has been an annual event since 2006 and has raised a combined total of more than $2 million. This year, we hope you will join us in helping raise money for LiveStrong (cancer), the Wounded Warriors Project and the CrossFit Foundation, which supports families of first responders and the military.  As part of the larger CrossFit community, CrossFit West Houston has set a lofty goal of contributing to this years donations by raising $5000 to $7500, however we would be estatic if we could raise $10000. We need your help.

First, come with us as we join our friends at Bayou City CrossFit, which is hosting the event. You’ll get a great FGB workout and a chance to show  support for the CrossFit charitable efforts and meet fellow Houston area CrossFitters.

Secondly, help us raise money by donating and raising awareness among your friends and family about our goals. Go to the official FGB5 website: http://fgb5.org/ and register. Please be sure to join the CrossFit West Houston team;  this will track your indivual as well as our total CFWH box donations.  As part of the CFWH affiliate contribution, we will have official CFWH FGB5 t-shirts to wear at the event for anyone who raises at least $75. The t-shirt themed “One tortuous workout, One great cause” will also feature the cool  logo shown below. This will be on the back of the shirt; a “badge” style FGB5 logo will be featured on the front. The color of the shirt will be determined later. Anyone raising $150 will also be eligible to recieve the official event FGB5 t-shirt.

This is a great chance to help others while also enjoying the great CrossFit camaraderie and getting a great CrossFit workout. So please mark your calendars and help us represent CFWH and raise money. DON’T FORGET TO SIGN UP FOR OUR CFWH AFFIIATE TEAM. Again, this will help track your individual donations and the total donations from CFWH!

Thanks for your support!

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Friday 7/30/10 CrossFit West Houston

WOD

30 Russian Two Arm KB Swings

21 Box Jumps

5 Ring Dips

18 Box Jumps

5 Ring Dips

15 Box Jumps

5 Ring Dips

12 Box Jumps

5 Ring Dips

9 Box Jumps

5 Ring Dips

6 Box Jumps

5 Ring Dips

3 Box Jumps

5 Ring Dips

30 KB Swings

 

Warm Down

With a Partner hook legs and perform 150 Sit Ups (Each).  Pass a medicine ball back and forth, each person performs a sit up whether they have the ball or not.

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Thursday 7/29/10 CrossFit West Houston

WOD

OH Squat

5-5-5-5-5

Met Con

25 Ring Pull Ups or Ring Rows

25 Ring Push Ups

25 Squats

25 Sit Ups

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Oly Lifting Class Begins Saturday July 31

This Saturday July 31 at 10:00 AM we will be holding an Olympic Lifting Fundamentals Seminar. This seminar will kick off the Olympic Lifting Class that begins next week. The class times will be Tuesday/Thursday at 6:00 PM  and Saturdays at 10:00 AM in Suite #212.

These classes will be a huge benefit to improving olympic lift technique as well as overall athleticism. Attending once a week will improve your olympic technique as well as benefit regular CrossFit. Going at least twice a week will really help develop the practice and immensely improve technique for the Snatch and Clean and Jerk.

The classes wil be coached byGeorge Paraskevopoulos. George was a division 1 football player at Air Force Academy and Cornell University. In addition he was a Graduate Assistant Strength and Conditioning Coach at the University of Connecticut. He is also a USA Weightlifting Club and Sports Performance Coach. His experience and breadth of knowledge is a welcome addition to CrossFit West Houston.

You can register and pay for the Seminar here.

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Wednesday 7/28/10 CrossFit West Houston

WOD

3 Rounds

10 Cleans 115/85

20 Double Unders

30 Slam Balls

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Tuesday 7/27/10 CrossFit West Houston

WOD

Deadlift

5-5-5-5-5

Met Con

3 Rounds

OH Lunges 8 each leg

Push Ups 15

Run 200 m

 

Cool Down

3 Rounds

TGU

2 Each Arm

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Monday 7/26/10 CrossFit West Houston

Skill Work

5 x 3 HSPU

Met Con

“Jackie”

1000m Row

50 Thrusters 45lb Bar

30 Pull Ups

Cool Down

30 Hip Extensions on GHD

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Saturday 7/24/10 CrossFit West Houston

WOD

400 M Run

21 Push Press 75/55

21 Goblet Squats 53/35

400 m Run

15 Push Press

15 Goblet Squats

400 m Run

9 Push Press

9 Goblet Squats

400m Run

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Friday 7/23/10 CrossFit West Houston

WOD

Weighted Pull Ups

3-3-3-1-1-1

Met Con

50 Wall Shots

50 Box Jumps

3 Burpees every minute on the minute

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