Thanks to Marriah and Brian from CrossFit Five Cities for coming to play on Wednesday!
WOD
Fight Gone Bad
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions. The stations are:
The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
Remember there is only a 9 AM class tomorrow. Regular classes resume Saturday with 8 AM and 9 AM classes.
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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6 Comments to "Friday 11/27/09 CrossFit West Houston"
Vanessa says:
November 27, 2009 at 9:04 am -
40 min run
100 burpees – 9:26
100 sit ups
100 air squats
50 push ups
Nicole Goldin says:
November 27, 2009 at 12:03 pm -
Fight Gone Bad
306 pts. total
(8lb wall ball 20/22/22;35lb sdhp 22/22/23; 18″ box 16/20/24; 30lb pp 23/25/28; row cal. 14/12/13)
Donny P says:
November 27, 2009 at 12:56 pm -
Fight Gone Bad
245 total points
Men’s RX on all stations
Good job Chris on breaking the 300 barrier with a 312!
Steph D says:
November 27, 2009 at 2:34 pm -
Sad I missed you guys today… FGB sure would’ve been nicer than being a prisoner of war on Black Friday.
Ok ok, I enjoyed it a little :).
At home WOD:
1 mile
1,000 SU jump rope
1 mile
— 22:34
Rob says:
November 27, 2009 at 7:15 pm -
Great job to everybody! Chris awesome job putting up the 312!
Chris M says:
November 28, 2009 at 12:33 pm -
Thanks guys…like they said FGB Rx 312