WOD
5 Rounds
7 DB Push Press
11 KB Swings
Plus
Max Push Ups 2:00
Max Sit Ups 2:00
Max Dead Hang Pull Ups
Sleep is one of the most underrated tools to improve performance and recovery. It is so important that early man still slept even though they did not have the secure environment of houses, locks, and security systems. Early man was low on the food chain more prey than predator, and yet from sundown to sunup […]
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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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5 Comments to "Friday 11/6/09 CrossFit West Houston"
Allison A. says:
November 6, 2009 at 7:22 am -
WOD: ?:32 (why can’t I remember this from just 20 mins ago!) with 20lb DB’s and 35lb KB
Push Ups: 32
Sit Ups: 64
Pull ups: 2
Steph D says:
November 6, 2009 at 8:20 am -
Allison– you got 3:32 I believe.
WOD: 4:59 w/ 25# DBs and 40# DB for the swing
Push ups: 29
Sit ups: 52
Pull ups: 1/2 (I can count that, right? :))
My arms are still shaking!
Vanessa says:
November 6, 2009 at 11:14 am -
WOD: 3:26 (20/35)
Push Ups: 35
Sit Ups: 54
Pull Ups: 2
Allison – I am looking at the picture of the board on my phone and you had 4:32.
Steph D says:
November 6, 2009 at 3:01 pm -
Oops! My bad- I thought it was Allison who called time first. Well, I knew someone had around a 3:30 time….
Vanessa you rocked!
Nicole Goldin says:
November 6, 2009 at 7:16 pm -
6 mile run: (54:02)
WOD: 5:23 (20 db/25 db swings) (usually do 15/20)
Push Ups: 36 (23 more than decathlon)
Sit Ups: 82 (9 more than decathlon)
Bent arm hang: 34 sec. (11 sec. improvement from decathlon)
I HEART CROSSFIT!!!!!