WOD
Kipping Pull Ups 3 x Max
Power Cleans
5-5-5-5
plus
Tabata Push Ups
Tabata Sit Ups
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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16 Comments to "Tuesday 3/23/10 CrossFit West Houston"
Vanessa says:
March 23, 2010 at 9:05 am -
20 max kipping pull ups
90 lbs power cleans
Didn’t feel great this morning…still a bit weak from my stomach flu, but it was nice to get back in there!!!
Mike D says:
March 23, 2010 at 9:10 am -
30 max kipping pull ups
145 lb power cleans
Kristen says:
March 23, 2010 at 9:40 am -
Really wanted to work on the kipping pull-ups at the 6 am class that doesn’t exist. Sad day. At least I can do tabata work at home today.
rob says:
March 23, 2010 at 9:50 am -
@Kristen
Sorry Kristen, hopefully soon there will be a 6 AM class everyday. I unfortunately have to get home on certain days so Sandra can get into the office earlier:). Help is coming so, there will be more class availability!
Kristen says:
March 23, 2010 at 10:19 am -
@Rob
I just need to learn to check the schedule before I go to a class I don’t normally attend.
Kimberly says:
March 23, 2010 at 11:28 am -
max meaning until you come off the bar?
rob says:
March 23, 2010 at 12:23 pm -
@Kimberly
Yes. Once you come off the bar, that is a max set.
Nicole G says:
March 23, 2010 at 1:15 pm -
Wow! V and Mike, y’all are studs:)
CF Endurance:
500m row = 2.06 (3 second pr – trying like HELL to get to 2:00)
3 rounds: 5 sec. on/10 off/20 on/10 off/10 on/10 off/30 on/10 off/15 on/10 off/25 on/10 off
R1: 6:31 (9.2); R2 6:19 (9.5); R3 6:00 (10.0) – (I should have started at 10.0)
Then: 1 round: 3×1 min, 30 sec. rest between; 2×2 min, 45 sec. rest between, 1x3min. @ 9.5 or 6:19
This wod called for 2 rounds but I already did too much before hand and that is really breaking the CFE rules!
Rob says:
March 23, 2010 at 4:04 pm -
Best round of kips 25
Cleans 135
For Tabata push ups lowest round was 6. It was the last round, arms were dead.
For Tabata Sit Ups lowest round was 9, the other rounds were 10.
Daniel J says:
March 23, 2010 at 4:13 pm -
Kipping Pull Ups 3 x Max 23reps (10#vest)
Power Cleans
5-5-5-5 (155#)
plus with 10#vest
Tabata Push Ups High 20/Low 8
Tabata Sit Ups High 18/Low 9
Megan says:
March 23, 2010 at 4:41 pm -
Wish I wasn’t sick today… all areas I want to improve on!
Nicole G says:
March 23, 2010 at 6:38 pm -
Kipping pull ups max round = 17
power cleans – 65 max (able to do 72 2 times)
Tabata – I was too busy dancing to count cuz I’m a dork like that
Kristen says:
March 23, 2010 at 8:38 pm -
Tabata plank holds, squats (12), push-ups(7), and sit-ups(12).
Steph D says:
March 23, 2010 at 9:34 pm -
Max pull ups: 19-20 (no third set because of ripped callus)
Cleans- 45-65-95-135-135-135
Tabata push ups- high=16, low=8
Tabata sit ups- high=13, low=11
Plus some fun on the tire- Aja and I took turn flipping it and then jumping in and out of it all the way down the alley and back~ 30 flips a piece maybe
Kimberly says:
March 24, 2010 at 8:18 am -
max kips- 9. was worried about tearing open the semi-healed rip from murph.
max cleans- went up to 95, but did three and failed one and got discouraged, so went back to 85.
didn’t count for push ups, but i think the lowest for the situps was 12
April says:
March 24, 2010 at 9:15 am -
Kipping Pullups – 8 (purple band, so proud 🙂
power cleans – 72#
pushups and situps couldnt keep count with nicole dancing next to me!!
TWO tire flips with Steph!