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Tuesday 12/21/10 CrossFit West Houston

WOD

1K Row

Plus Roll the Dice Skill Work!

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Monday 12/20/10 CrossFit West Houston

WOD

 The return of 12 days of Christmas! We did this last year, however this is a different version. Done just like the song, 1; 1, 2; 1,2,3; etc

1 Length of Mat Bear Crawl

2 Hevay Russian Swings

3 Plyo Push Ups

4 DB Thrusters

5 Tall Box Jumps

6 Slam Balls

7 Tuck Jump Burpees

8 Wall Ball Sit Ups

9 Weighted Good Mornings

10 Kipping Pull Ups

11 Calorie Row

12 Clean and Jerks

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Saturday 12/18/10 CrossFit West Houston

WOD

Five Rounds 3:30 with 1:30 rest

Run 200 m

KB Swings 12

AMRAP Sandbag Get Ups

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Friday 12/17/10 CrossFit West Houston

Check out this post for some food for thought from Aja! Good Stuff!

WOD

Shoulder Press

5-3-3-2-1

Met Con

5 Rounds

3  Cleans (85% of power clean max)

25 Lateral Jumps Over the Bar

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Thursday 12/16/10 CrossFit West Houston

WOD

Partner WOD

In any order partners will complete the following:

4 Rope Ascents (3x modified ascent equals one rope ascent)

400 m Sandbag Carry (One partner carries at a time rotate as much as necessary.) Every Hundred meters 5 Sand Bag Shoulders each Partner.

OH Plate Relocation

100 Slam Balls

20 Atlas Stone Deadlifts

10 Tire Flips

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Wednesday 12/14/10 CrossFit West Houston

WOD

OH Squats

3-3-3-1-1

Met Con

25 Burpees

500m Row

25 Burpees

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Tuesday 12/14/10 CrossFit West Houston

Rob Ramblings!!!

So there are some big things that need addressing or re-addressing as the case may be. I love CrossFit. CrossFit takes fitness and turns it into a sport. As many of you have heard me say time and time again, I love the stop watch and hate it. I love it because it ratchets up the intensity, but I hate it because it causes some things I don’t like to see. Remember Worry about the Movement Not the Clock!

ROM

We have a range of motion standard in CrossFit. That standard is full range of motion. There are many reasons for full range of motion. First, we want strength throughout the full range of the joint. This is a combination of joint mobility and length of the movement. Take the hip for instance, constant sitting at your work desk, home computer, Starbucks and couch causes the muscles and tendons of the hip flexors to be in a constant state of flex. This is how tight muscles become issues. Tight muscles lead to imbalances, imbalances lead to injuries. As we age, we need to aggressively attack ROM and imbalances. Full range of motion will stretch  through performance, strengthen the joint and address imbalances.

Secondly, we want horsepower. Many of the workouts we do are designed to try to reach high levels of power output. The equation for (P)ower is  (F)orce x (D)istance divided by (t)ime.  P=F*D/t. When you constantly shorten your rep range of motion you decrease your power output. Examples of commonly movement shorting, on a squat not getting the hip crease below patella, not standing tall on a squat or a box, not getting chest to ground on a push up, not fully extending the elbows at the top of a pushup, chin not breaking parallel plane of the bar, and head not getting through the window on any press or thruster.

Certainly, there are exceptions to these rules. Some folks do not have the proper range of motion. That is ok, keep working towards it. However, if you are capable of getting proper depth or full range then something is wrong. It is most likely wanting a good time or just plain laziness. Life punishes those that take short cuts and are lazy.

The Clock

I have a love/hate relationship with the clock. The time factor is one of the awesome things about CrossFi. We all love to PR or be first, that is what makes CrossFitters awesome!! However, if you sacrifice your ROM to get there, that is No Bueno.

The clock also tends to make us want to stratigize or game the WOD’s. Gaming is for competition! During wod’s go hard until you can’t go hard anymore. Take a few breaths and go hard again. Rinse and repeat! We are going for training effect here. Get the most out of it, push the limit and you will improve!

Scaling

There is such a hurry to go RX. We have gone to not posting RX, because it causes so many to want to go RX. The most asked question is what is RX. Well, each person will have an individual RX. That RX is the weight that will stretch your limits but allow you to keep moving in a met con. If you are standing around looking at the bar, your power out put is quickly diminishing.

We are going to be doing lots of one rep maxs and gymnastics maxes. There will be a strength board up with everybody’s numbers. However, you are encouraged to keep your own records as weights in met cons will be determined as percentages of certain max efforts.

WOD

“Classic Helen”

3 Rounds

400m Run

21 American KB Swings

12 Pull Ups

“Heavy Helen”

3 Rounds

800 m Run

14 American KB Swings

9 Chest 2 Bar Pull Ups

“Light Helen”

3 Rounds

200 m Run

28 American KB Swings

18 Pull Ups

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Hoodies!!!!

Remember tomorrow is the last day to order to get your Sweatshirt before Christmas!!!

Sizes

X Large Large Medium Small XX Large

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Monday 12/13/10 CrossFit West Houston

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Saturday 12/11/10 CrossFit West Houston

WOD

Each station will have a 6 minute running clock.

Station 1:

400m run

Remainder of the time AMRAP of:

10 push-ups

15 squats

Rest 2 min

Station 2:

50m lunges

Remainder of the time AMRAP of:

10 DB Push Press

15 Back Extensions

Rest 2 min

Station 3:

75 DU’s / 225 SU’s

Remainder of the time AMRAP of:

10 box jumps

15 sit-ups

 

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