WOD
21-15-9
Power Hang Cleans
Push Ups
Wall Shots
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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7 Comments to "Thursday 10/29/09 CrossFit West Houston"
Nicole Goldin says:
October 29, 2009 at 2:07 pm -
Gym wod:
3 sets plank hold: 90 seconds on, 30 seconds off
3 x 10 dips (w/16lb. assistance)
1 mile row
1 mile stair climb (on the rotating step thingy)
1 mile treadmill run
Ryan H says:
October 29, 2009 at 6:15 pm -
WOD #1 (my attempt at creating today’s WOD at home)
21-15-9
hang cleans w/ 40 lb db’s
push ups
thrusters w/ 15 lb db’s
Time: 5:58
WOD #2 (after 15 min rest):
30 burpees
1 mile run
30 burpees
Time: 11:00
Steph D says:
October 29, 2009 at 7:38 pm -
Ryan and I were on the same wavelength with this “at home” version:
21-15-9
-Power cleans with 35 lb DBs
-Push ups
-Thrusters with 20 lb. DBs
Time= 6:59
Plus:
1 mile run (8:33)
Rest 5 minutes
1 mile run (8:02)
20 burpees
Steph D says:
October 29, 2009 at 8:55 pm -
Oops, just re-read my post and mis-wrote my time.
WOD 7:59
Stephanie Brewster says:
October 29, 2009 at 9:54 pm -
CFWH WOD: 10:00 min (30lb DB, 8lb ball)
+ 100 abmat situps at home tonight
Allison A. says:
October 30, 2009 at 1:21 pm -
30 mins on Stair Master (or as my husband calls it . . . Stair Bastard)
30 mins upper body weight lifting circuit
Megan A says:
October 30, 2009 at 11:07 pm -
WOD: 9:57 (? minutes) 47lb, 8lb ball