Lumberjack 20 Memorial Workout
20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24″)
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m
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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6 Comments to "Saturday 12/5/09 CrossFit West Houston"
Steph D says:
December 5, 2009 at 12:13 pm -
So, the weights listed here are men’s RXed. I completed this doing all women’s RXed weights:
185# DL
53# KB swing
95# OH squats
Burpees
Pullups (chin over bar)
20″ box jumps
30# DB squat cleans
32:25- as RXed
I love these big workouts where there are tons of people :). It’s great to see everyone I miss at different class times during the week. And thanks for all the encouragement today– I was pretty intimidated by this WOD, but I guess that’s how it’s supposed to be.
Ryan H says:
December 5, 2009 at 12:56 pm -
WOD: 28:38 (RX’s except for 95 lb OHS, 40 lb DB squat cleans)
Great WOD for a great cause.
Donny P says:
December 5, 2009 at 1:53 pm -
WOD: 35:50
185# DL
53# KB Swing
45# OH Squats
Burpees
Pullups (chin over bar)
24′ box jumps
30# DB squat cleans
It was really great to see everyone out there ready to go in the 30 degree weather! It was for a great cause and I’m really happy to have found such a great group of people that care enough to participate regardless of difficulty or weather conditions. Thank to everyone for the encouragement (especially steph!) and to those “cheerleaders” who pushed us all!
Vanessa says:
December 5, 2009 at 2:48 pm -
Great job Steph for powering through and doing women’s RX…that is awesome!
WOD – 115 DL, 35 lb KB, 45 OH Squat, Pull ups (and I did these chest to bar with no assistance – YAY!), can’t remember what box I did? 20″, 25 lb squat cleans – 24:50 mins
So much fun and for an awesome cause! What a great group!
Nicole Goldin says:
December 5, 2009 at 10:04 pm -
You guys were all super rock stars! Steph, again, WOW! Vanessa, totally kicked ass too, Allison (as usual), as did all of you stinky boys:)
Because y’all were so inspiring with your grunting and falling and sweating and steaming(!!), Rob has said okay, and I will do this WOD either Monday or Wednesday (prob. WED)at the 9am class. So I will feel your pain! WAY TO GO EVERYONE!!!
Daniel J says:
December 6, 2009 at 8:46 pm -
WOD: 35:38 (RX’s except for 95 lb OverHeadSquat, 40 lb DB squat cleans)
I hate Running… but for this cause it was worth it!!!