WOD
“Helannie”
50 Double Unders
50 Sit Ups
Run 400m
21 KB Swings
12 Pull Ups
Run 400 m
30 Box Jumps
30 Wall Shots
50 Double Unders
50 Sit Ups
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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20 Comments to "Friday 4/9/10 CrossFit West Houston"
Ana B says:
April 8, 2010 at 11:03 pm -
I am SO doing this one when I’m back! Nice one!
Joel W says:
April 9, 2010 at 7:38 am -
Great workout today by myself. I had Rob and Vanessa there to cheer me on.
WOD 16:30 ish 53 lb Kettlebell 20 lb wall ball
Daniel J says:
April 9, 2010 at 7:59 am -
Awesome WOD Rob
WOD: 16:46ish 53#KB 20#Wall Ball (With a 20# vest)
No Pain No Gain!
Kristen says:
April 9, 2010 at 9:12 am -
17:58; 35kg KB; 10#Wall Ball; shorty box (but finally a real box); 30DU/60singles for both jumps
Vanessa says:
April 9, 2010 at 9:20 am -
13:55 – 35 lb KB, 14 lb WB, 20″ box
Steph D says:
April 9, 2010 at 10:10 am -
Box jumps and wall shots are neither from Helen or Annie. Now I just think you were trying to be harder on us :)….
Jake says:
April 9, 2010 at 10:45 am -
This looks fun!
Kimberly says:
April 9, 2010 at 10:46 am -
i think i’ll be doing this one at the gym later today (if i end up going to sugarland for shoes)! if there’s not a medicine ball at the gym, what would i sub for wall balls?
Lance O. says:
April 9, 2010 at 11:07 am -
Wow!!! That was a good one. I am hurting for sure.
Rojelio says:
April 9, 2010 at 11:24 am -
Rob is crazy maybe I wll come maybe not it’s Friday I was hoping for a light
workout, guess I was wrong.
Ryan H says:
April 9, 2010 at 11:42 am -
@Kimberly
A good sub for wall balls is very light dumbbell thrusters. Not quite the same movement but pretty close.
heather says:
April 9, 2010 at 12:25 pm -
I hope I can make it, I have plans at 7, so need to get in and get out quick!
Kimberly says:
April 9, 2010 at 1:09 pm -
i’m planning on coming now… hopefully i won’t destroy myself too much so that i won’t enjoy climbing for a bit tomorrow morning…
heather says:
April 9, 2010 at 2:36 pm -
Just did the WOD at 24 hour fitness b/c i cant make it tonight, people were staring at me like I was crazy haha! 20:21, but I was also running around the gym to get to the equipment I needed! Had to substitute pushups for pullups since there are no bands at my gym 🙁
Ryan H says:
April 9, 2010 at 4:18 pm -
at home WOD: 400 Double Unders for time
I started with a 100m run and ran another 100m every 2.5 minutes until I was done.
Time: 11:56 (my double under rounds were 110-80-70-82-58)
Kim says:
April 9, 2010 at 5:45 pm -
That was a great wod! 16:01, 10/35# (10 because I couldn’t find 14). I haven’t felt this good fir a while…
Steph D says:
April 9, 2010 at 6:15 pm -
17:20 with- 14# ball to men’s target/ 35# KB/ 24″ box
I ate it on my second 400 so I feel like I can safely take at least 10 seconds off my time for picking myself up out of the ditch :). HA
Steph D says:
April 9, 2010 at 6:16 pm -
@Ryan H
That is a DISGUSTING WOD idea and absolutely ridiculous splits of DUs. Good job :)!
Nicole G says:
April 9, 2010 at 7:38 pm -
I am PISSED at myself for choosing a stupid Smash Burger for my 1 cheat meal of the week and making myself, literally, so sick I couldn’t work out. AAAARGH!!
@Steph – I would have picked you up you poor dork!
@Kim – way to kick it girl!
@Ryan – psycho awesome!
Rob says:
April 9, 2010 at 8:04 pm -
I did yesterday’s WOD today and will do this tomorrow. Needed to do the overhead strength work.
SP 125
PP 135
PJ 145
Met Con 10:28 35lb dumbbells for squat cleans.