WOD
“The 12 Days of CFWH Christmas”
1 100 yd sprint
2 broad jump hops
3 sec handstand
4 DB Thrusters
5 Knees to elbows
6 Incline Push Ups
7 KB Swings
8 Abmat Sit Ups
9 10lb slam balls
10 Walking OH Lunge Steps
11 Kipping pull ups
12 Lateral burpees
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 […]
MORE INFO
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. […]
MORE INFO
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 […]
MORE INFO
13 Comments to "Tuesday 12/22/09 CrossFit West Houston"
Steph D says:
December 21, 2009 at 11:05 pm -
Rob- You’re going to sing this to us while we work out, right? 🙂
Nicole Goldin says:
December 22, 2009 at 7:53 am -
That looks pretty fun….
Alicia A says:
December 22, 2009 at 8:53 am -
DB Thrusters- 30lb
KB Swings- 35lb
OH Lunge Steps- 10lb
Pull-ups- Purple band 1st time, Green band 2nd time
35:30ish?
I think this should be the WOD the day AFTER christmas. You would probably have a lot of cleaning up to do though, Rob.
Now that it is over, I’d like to thank Rob for a really good WOD. I would never have done something that intense on my own.
Brian says:
December 22, 2009 at 9:08 am -
“The 12 Days of CFWH Christmas”
TIME: 4:22
– just realized I did 100M instead of 100yd on sprint
– HS probably closer to 5 sec
– 35# thrusters
– Inclines pu’s on 20″ box
– KB swings w/ 57# db (heaviest I have)
– sub’ed 15# woodchoppers for slamballs
– OH lunges w/ 25# DB (should have gone heavier with this and actually did 12 by mistake)
– pull-ups were unbroken
– burpees were jumped over the towel I was using for abmat situps
Cash-out: Tabata Planks w/ 25# weight on my back. Also, went for max DUs and PR’ed with 29 in a row
AND A PARTRIDGE IN A PEAR TREE…….
Brian says:
December 22, 2009 at 9:13 am -
oh man, I just realized after reading Alicia’s time of 35:30 that I did the WOD totally wrong 🙁
Should have pretended to be singing as I did it. I just did the reps one time through. I was wondering why it was so easy 🙂 I knew Rob wouldn’t have made a WOD that easy. I really liked all the exercises, so I’ll probably hit this one again tomorrow the right way.
Daniel J says:
December 22, 2009 at 9:53 am -
DB Thrusters- 53lb
KB Swings- 53lb
OH Lunge Steps- 25lb
Pull-ups- Rx
36:19
This was an awsome workout… Although, I’d rather sing the song than do this again… kidding! Vanessa and Alicia you girls rock… . Thanks Rob, I had fun.
Vanessa says:
December 22, 2009 at 10:25 am -
DB Thursters – 30 lbs (I think this is correct?)
KB Swings – 35 lbs
OH Lundge Steps – 25 lbs
Slam Ball – 12 lbs
Pull Ups – RX
WOD: 30:50
This was a fun work out and very challenging! So nice to have these long/tough/endurance type exercises in every now and then. Thanks Rob and great job to the 5 am crew!
The toughest part (for me) was going from the burpees to the pull ups…you are just shot by that point!
Good luck guys! Much tougher than it looks, but lots of fun!!!
Daniel J says:
December 22, 2009 at 12:12 pm -
For the 12 lbs – Slam Ball
Jake says:
December 22, 2009 at 3:50 pm -
Not liking the times I’m seeing posted, especially since I ate a lot of pizza for lunch, that might come back up.
Ryan H says:
December 22, 2009 at 8:33 pm -
Thrusters: 53 lb kb’s
KB swings: 53 lb
OH lunges: 25 lb
Slam ball: 12 lb
WOD: 28:44
I was neck and neck with Allison for the first 8 or 9 days and then she got me on the running. Awesome workout. I kinda like the long ones for some reason…
Nicole Goldin says:
December 22, 2009 at 10:07 pm -
Rob, can I do this one on the “open gym” day of the 26th?
Chris M says:
December 22, 2009 at 11:16 pm -
That workout looks pretty awesome…wish I would have been there for that one.
I have been trying to workout as much as possible, though its tough when I’m in the vacation frame of mind.
Did a 5 k run the other day with 10 sets of 10 second hill sprints/10 push ups halfway through the run.
Yesterday i did 5 rounds of 200 meter run, 10 man makers with 15 lb dbs (the biggest we have), and 20 sit ups. Then i went to the soccer field and did some sprints.
Of course that is mixed in with a lot of Christmas cookie eating so it kinda cancels out!
Hope everyone is doing well in Houston, Merry Christmas!
Brian says:
December 23, 2009 at 7:38 am -
Ahhhh, that’s what it was supposed to feel like !!
Thrusters: 40# db
KB swings: 53# db
OH lunges: 25#
Slam ball: 15# wood chopper
WOD: 26:25 (splits shown on my blog)
I think the thrusters were the hardest Day out of the group. Of course, that’s because Pullups and Burpees were the last days and didn’t have to be done much…
Merry CHRISTmas to all!!