Wednesday 2/3/10
WOD
Deadlift
5×3
Met Con
5 Rounds
5 HSPU
20 Air Squats
Continue Reading »Monday 2/1/10 CrossFit West Houston
WOD
Shoulder Press
5×3
Met Con
12 Front Squats (m90;W55)
6 Shuttle runs(20 m down and back=1)
9 Front Squats
4 Shuttle runs
6 Front Squats
2 Shuttle runs
Continue Reading »
February Push Up Challenge and March Decathlon
I have noted in the past couple of weeks that push up form is a little dicey. So in the month of February we will be doing a little push up challenge to help get the push ups up to standards. Below you will find a video that demonstrate push up standards for CrossFit. I have observed that for the most part full range of motion is not being achieved.
So here is the challenge. Tomorrow I will be hanging a board the size of the WOD board, near the water refrigerator. We will post names of all those who are participating (which I hope will be everybody!!) For each day you participate you will make a tick mark on the board beside your name. Warm up and WOD push ups DO NOT count towards the challenge.
Part I 2/1-2/10 25 Push Ups per day
Part II 2/11-2/20 50 Push Ups per day
Part III 2/21-3/2 75 Push Ups per day
You can break up the push ups in as many sets as needed. Please pay attention to your depth as that is the only way to get stronger at CrossFit Push Ups. If you can not do full push ups, here is a video on modifications and ways to develop good push ups.
Here is a video on ways to vary push ups to avoid boredom.
This will be a good lead in for the Decathlon part II on March 6, 2010. As with the last decathlon, we will be doing the 2:00 minute push up test as part of it, which will carry a cash reward$$! Any male who can score 100 and any female who can score 100 chest to ground push ups in 2 minutes based on the US Army standards for their respective age range will receive a 20% discount on their April monthly fee. If there is anybody that can complete 100 push ups chest to ground push ups, will receive a FREE month. The push ups all must meet the CrossFit Standards. If you think you can complete this challenge, I must verify it. All push ups must be from the toes and chest must touch ground. Partial push ups will not count.
March 7 from 8 AM to 10:00 AM. We will repeat the Decathlon
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
Continue Reading »Tuesday 1/26/10 CrossFit West Houston
WOD
Deadlift
5×3
Met Con
15-12-9
DB Thursters
Box Jumps
Continue Reading »Monday 1/25/10 CrossFit West Houston
WOD
Cindy
AMRAP in 20 minutes
5 Pull Ups
10 Push Ups
15 Squats
Continue Reading »Attack or Avoid Our Weaknesses?
Continue Reading »Friday 1/22/10 CrossFit West Houston
WOD
Shoulder Press
5×5
Met Con
4 Rounds
10 OH Walking Lunges each leg
10 Ring Dips
Continue Reading »Thursday 1/21/09 CrossFit West Houston
WOD
5 Rounds
400 m Run
Push Ups 30
Pull Ups 10
Continue Reading »Wednesday 1/20/10 CrossFit West Houston
WOD
Back Squat
5×5
Met Con
5 Rounds
25 m Bear Crawl
5 Power Cleans
Continue Reading »Tuesday 1/19/10 CrossFit West Houston
WOD
5 Rounds
40 Double Unders
20 DB Push Press
Continue Reading »Announcements
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Pre Order New Shirts! The new shirt designs are in! And there are up to four designs to choose from. All T shirts are unisex and the sorry guys but the tank tops are …
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CrossFit for Hope “No child should die in the dawn of life” Danny Thomas St Jude’s Founder Join us on June 9th, 2012 at CFWH to participate in the CrossFit for Hope WOD: …
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Yonderway Delivery Yonderway will be delivering to CFWH on Thursday April 12, 2012. Please bring a cooler in to the box before Thursday morning.
