Mike Bergner of Mike’s Gym teaching the second pull of the Power Clean. This is an area we all need to improve. When doing cleans I see a lot of muscling of the weight rather than using the jump and shrug to make the bar weightless for a brief moment. This makes it easier to drop underneath the bar.
WOD
Run 800 m
4 Rounds
10 DB Snatch R
25 Air Squats
10 DB Snatch L
25 Air Squats
Run 800 m
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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15 Comments to "Thursday 11/5/09 CrossFit West Houston"
Ryan H says:
November 5, 2009 at 9:42 am -
200 squats. Thanks Rob.
Rob says:
November 5, 2009 at 10:41 am -
No problem!!
Steph D says:
November 5, 2009 at 10:50 am -
AGGHHH!!! I hadn’t even done the math- I was just going to do this one cold turkey and not think about it.
Thanks Ryan- now I’m getting anxious about this one….
Jake says:
November 5, 2009 at 11:01 am -
200 squats no problem! What is all this running about?
Jake says:
November 5, 2009 at 11:02 am -
Or is the 800m run at the end not part of the 4 rounds at the end?
Rob says:
November 5, 2009 at 11:04 am -
The runs are part of the WOD. The stopwatch begins with the start of the 800m run, then finishes after the 2nd 800 m run. The 4 rounds of DB Snatch and Squats is the meat of the 800m sandwich. 🙂
Daniel J says:
November 5, 2009 at 2:08 pm -
This WOD looks awsome… Are the 800m part of the 4 round?
Jake says:
November 5, 2009 at 4:08 pm -
oh ok good, I thought we were running an 800 each of the 4 rounds, plus one to warm up on.
Nicole Goldin says:
November 5, 2009 at 6:33 pm -
workout #1 – 3 mile run
workout #2 – gym stuff (k2c, weighted squats, dips, pullups, push press)
workout #3 – 400m sprint, 200m walk x 4 (1:46, 1:41, 1:40, 1:43)
whew!
And Steph, AWESOME on the 8 kiping. One of these days…..
Daniel J says:
November 5, 2009 at 8:51 pm -
WOD result… 20min flat and I am still gasping for air. Thanks Rob
Gabby says:
November 5, 2009 at 8:56 pm -
Did the workout at Home… results in 22:00flat. I am getting the CF bug.
Steph D says:
November 5, 2009 at 9:41 pm -
CFWH WOD at home: 22:59 (25# DBs)
I wasn’t sure what weight to use, but I didn’t struggle much with this.
Chris M says:
November 5, 2009 at 10:07 pm -
18:53 and i feel like my legs are are made of jello
Ryan H says:
November 6, 2009 at 12:51 am -
22:01 and i was terrible at softball afterwards. Legs were stuck to the ground.
Allison A. says:
November 6, 2009 at 7:19 am -
18:08 and walking funny today!