WOD
Weighted Pull Ups
5x 3
Met Con
3 Rounds
12 Push Ups
28 Squats
67 Double Unders
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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10 Comments to "Monday 12/28/09 CrossFit West Houston"
Steph D says:
December 28, 2009 at 10:22 am -
HAPPY BIRTHDAY ROB!!!!
But absolutely terrible birthday WOD; really, I would’ve probably preferred to do the burpees with you than muddle through those DUs.
Met Con- 17:48 (but it doesn’t really count- in the second and third round I had to do a mix of SU/DUs because I had NO rhythm today).
However, I can also blame it on the fact that I was exhausted from getting my first ever unassisted dead-hang pull up!
3(purple band)-12(unassisted- 4 x 3)
I’m so excited! Getting the kipping movement down has definitely improved my dead hang strength.
Daniel J says:
December 28, 2009 at 10:42 am -
WOD 40# PU
Met Con – 17:07
HAPPY BIRTHDAY ROB!… I am glad you weren’t born in the 80s or 90s, becuase doing 80 or 90 something DU would’ve been awful.
Rob says:
December 28, 2009 at 1:27 pm -
Thanks Steph and Daniel!!
Nice job on the Dead Hangs!!!
I am glad I was not born in the 80’s too!
WOD 40# PU
Met Con 10:44 RX
So far 126 Burpees and counting. 126 to go!
Vanessa says:
December 28, 2009 at 6:40 pm -
WOD: 12:38 – dude those DU’s sucked! But I am getting much better!
Alicia A. says:
December 28, 2009 at 9:12 pm -
WOD: 2 DH PU, very exciting for me
Met Con 8:51 SU, I need to work on DU more
Ryan H says:
December 28, 2009 at 9:17 pm -
Weighted PU: 53 lb
MetCon: 9:25. Should’ve been a lot better though. I died on my last round.
Rob says:
December 28, 2009 at 10:36 pm -
What a great day!! 252 burpees plus the WOD. And how exciting for Steph D, Stacy W, and Alicia A getting dead hang pull ups for the first time! Nice job ladies! And Sandra and Allison both did pull ups with 5 lb weights!! Again nice job ladies!!!
Brian says:
December 29, 2009 at 8:02 am -
Weighted PU: 3 sets @ 20# and 2 sets @ 25#
Metcon: 11:20. couldn’t get a rhythm w/ DUs, never more than 10 at a time.
Now that I’ve done the WOD, what’s the significance of the # of reps? 67 DUs ??
Rob says:
December 29, 2009 at 8:33 am -
Brian, Yesterday was my birthday. So the reps were my birthdate 12/28/1967:). I also did 42 burpees at each class, that was my birthday present to the athletes..6 classes 252 burpees.
Brian says:
December 29, 2009 at 9:32 am -
Ah, I figured it was something like that since I saw it was your birthday and I had guessed the 1967 birthdate, but was really questioning that since I didn’t think you that OLD 🙂 (or, I mean YOUNG!)
Maybe the 42 would have been a better number for the DUs, my calves are killing me now 😐 but it was great to have to push myself on them.