WOD
5 Rounds
30 Overhead Lunge Steps
20 Slam Balls
10 Burpees
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. […]
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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 […]
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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 […]
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12 Comments to "Tuesday 10/6/09 CrossFit West Houston"
Allison Abbott says:
October 6, 2009 at 6:30 am -
WOD 16:34 SO TOUGH TODAY!
Burton says:
October 6, 2009 at 8:24 am -
WOD 19:42 gurrrr
Katherine Rowland says:
October 6, 2009 at 8:35 am -
WOD 4 rounds 21:19. Oh my!
Ryan Hopkins says:
October 6, 2009 at 6:35 pm -
22:50. Brutal.
Sharon says:
October 6, 2009 at 7:53 pm -
Sharon’s workout today
Elliptical 5min
50 squats
30 lounges
20 pushpress 20lb weight x2
20 kettle swings 20lb x2
1 standard pushup
15 dips
Stephanie Brewster says:
October 6, 2009 at 8:21 pm -
12:something (i can’t remember)
3 rounds
Steph D says:
October 6, 2009 at 8:32 pm -
WOD #1: 20 x 100 m sprints
WOD #2: CFWH WOD 20:11
Max sit ups in 2 minutes: 58
Max knees to chest: 13
Max shoulder press: 105 lbs
Vanessa says:
October 6, 2009 at 9:50 pm -
Ran – 5 miles (on treadmill, hill setting) -48.43 mins
WOD – 100 air squats, 100 sit ups, 100 push ups (on knees) – 11.42 mins
Sandra says:
October 7, 2009 at 5:42 am -
I did the CFWH WOD: 5 rnds of 30 25# walking lunges, 20 12# slam balls and 10 burpees. Time was 20:34.
Chris M says:
October 7, 2009 at 6:57 am -
WOD #1 CFWH 5 x 30 lunges 20 slam balls 10 burpees…..45# lunges 17:39
WOD #2 CFWH 21 15 9 Row for calories and 95# Thrusters 7:4? (cant remember the exact time)
Rob, maybe you could post a picture of all the times so people like me can remember what they got.
Rob says:
October 7, 2009 at 2:55 pm -
Today was a meat grinder of a WOD. Those lunges were not fun.
Chris- I will try to post the pics of the board. I am still trying to figure out the new camera. The website is not liking some of the pics I try to upload as it says the file is too big.
Rob says:
October 7, 2009 at 2:56 pm -
Allison and Chris, you two crushed this WOD. Burton, that 19:42 was really good considering this combo.