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
www.flickr.com
|
We often see accessory work programmed consisting of trunk work, mobility, prehab/rehab, and even bodybuilding. Is this just to fill the hour, or is it important? Of course it is, and let me explain why! The fact that it happens to be at the end of the workout does not mean it is less important. […]
MORE INFO
The law of individuality tells us we are all the same, but we are all different. We are all made of blood and tissue but how we approach things or respond is individual. Everyone will respond differently based on genetics, stress load, nutrition, and recovery. However, there are some general things that you can focus […]
MORE INFO
On January 21st, CrossFit West Houston turned ten years old. Ten years in business is a pretty big milestone. Big milestones offer a time to reflect on the good, the bad and the ugly. Certainly, there has been all those things in the last decade, but from all of that there were lessons. The last […]
MORE INFO
18 Comments to "Saturday 10/3/09 CrossFit West Houston"
Katherine Rowland says:
October 3, 2009 at 1:34 pm -
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
Allison Abbott says:
October 3, 2009 at 2:14 pm -
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
Rob says:
October 3, 2009 at 2:37 pm -
Nice job Kat! Allison pretty good memory, I am going to be posting the results soon!
Steph D says:
October 3, 2009 at 3:10 pm -
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
Nicole Goldin says:
October 3, 2009 at 5:35 pm -
I kinda feel like I ran myself through a paper shredder…is that normal?
Vanessa says:
October 3, 2009 at 6:28 pm -
Ran 5 miles (41.56)
WOD – 20 jumping jacks, 20 burpees, 20 air squats…3 Rounds (7.29)
Rob says:
October 3, 2009 at 7:56 pm -
Sometimes…Lots of different stuff today. It was fun. I am proud of everybody! Good Job!
Nicole Goldin says:
October 4, 2009 at 7:48 am -
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??
Daniel says:
October 4, 2009 at 9:19 am -
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.
Chris M says:
October 4, 2009 at 9:43 am -
I’m going to be watching football all day to recover from this event….it was fun though. Good job Rob and Sandra!
Sharon says:
October 4, 2009 at 8:00 pm -
So glad I participated in the decathlon. Glad that I was able to make it through the workout.
Rob says:
October 4, 2009 at 8:35 pm -
Glad you made it. Nice job Sharon :)!
Ryan Hopkins says:
October 4, 2009 at 8:17 pm -
5 mile run in 40:30 (treadmill)
Ryan Hopkins says:
October 4, 2009 at 8:25 pm -
@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.
Sandra says:
October 5, 2009 at 5:02 am -
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
Burton says:
October 5, 2009 at 2:43 pm -
still sore…
cecile says:
October 5, 2009 at 9:08 pm -
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
Nicole says:
October 8, 2009 at 12:36 pm -
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