Monthly Archives: September 2010

Friday 10/1/10 CrossFit West Houston

WOD

3 sets Max HSPU or HS Holds (Mandatory 1:30 – 2:00 rest in between)

10-9-8-7-6-5-4-3-2-1 (only rest times can be after rounds 8, 5 and 1, if KB is dropped before rounds 8, 5 and 1. Five burpee penalty per drop)
KB Sumo Deadlift High Pull
KB Russian Swings

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Thursday 9/30/10 CrossFit West Houston

WOD

OH Squats

5-5-5-3-3

7 Rounds (95/65)

3 burpees every minute on the minute

6 Deadlift

5 Hang Cleans

4 Shoulder to Ovehead (SP, PP or PJ)

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Robb Wolf Paleolithic Solution Seminar

CrossFit West Houston is pleased to announce that we will be hosting the Robb Wolf Paleolithic Soulution Seminar. The event is Sunday October 31, 2010 from 9:00 AM to 5:00 PM with a one hour lunch break. Register here

Spend 1 day with Robb Wolf learning the art and science of performance nutrition. The day will include lecture and theory of performance eating, recovery and optimizing health and longevity. Significant emphasis will be placed on the PRACTICAL implementation of Paleo nutritional concepts to support fat loss, muscle gain and improve athletic performance. Attendees will be exposed to basic pathophysiology related to metabolic diseases such as Type 2 diabetes, cardiovascular disease, Alzheimer’s and infertility. Additionally, attendees will receive a mechanistic understanding of autoimmunity and systemic inflammation and how these processes impact performance, health and longevity. A basic science background is helpful but not necessary for this seminar. Cost of this seminar is $195.
If you do not have the book, I highly reccomend it. Robb lays out the why’s and how’s to implement Paleo nutrition. He has a unique ability to to communicate the difficult science in an easy to understand format with some pop culture thrown in to boot.

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Wednesday 9/29/10 CrossFit West Houston

WOD

21-15-9

Pull Ups

Ring Dips

Front Squat (from the floor) 115/75

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Tuesday 9/28/10 CrossFit West Houston

WOD

Cleans

5-5-5-3-3

Met Con

AMRAP in 12 minutes

5 Power Cleans 95/65

1 Round of Cindy

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Monday 9/27/10 CrossFit West Houston

WOD

5 Rounds

:30 on :30 off

DB Push Press

Sit Up

DB Lunges

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THANKS CFWH!

Thank you for all that raised funds and/or donated. Together we raised $10,041 which more than doubled the goal we set back in July. 

Big thanks to Lance O., who enthusatically raised  $3,345.01.

And special thanks to Brian W who raised $655, Mel V $640 and Bryan P $550.

Great efforts on fund raising and FGB!

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Friday 9/24/10 CrossFit West Houston

Tomorrow is Fight Gone Bad 5 is tomorrow at Bayou City CrossFit. We will be trying to leave here in a carpool at 7:30 AM. Remember there is not a regular class tomorrow.

WOD

Row 500 m

25 Push Ups

25 Sit Ups

Run 400 m shuttle between cones 50m apart

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Thursday 9/23/10 CrossFit West Houston

WOD

Push Press

5-5-5-5-5

Met Con

AMRAP in 10 Minutes

Begin with :30 second handstand hold then…

7 Deadlifts 185/115

9 Box Jumps

11 Ball Slams

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Wednesday 9/21/10 CrossFit West Houston

WOD

5 Rounds

20 Wall Ball Shots

300m Med Ball Run

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