WOD
“Cindy”
AMRAP in 20 Minutes
5 Pull Ups
10 Push Ups
15 Squats
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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20 Comments to "Wednesday 4/21/10 CrossFit West Houston"
Mike S says:
April 21, 2010 at 5:22 am -
Previous – 14 rounds
Today – 19 rounds + 1 squat
Pretty upset with this…I had several more rounds in me. While I was turned and marking down my rounds a guy jumped in and started using the one pull up bar in the gym and I couldn’t get him to stop for about 2-3 minutes. I didn’t stop the clock and just did push ups and squats. I didn’t add those rounds, or make up the pull ups after the guy left. Just put down the full completed rounds I did. Will try again in a few days
Mike S says:
April 21, 2010 at 5:31 am -
Big improvement in the push ups. Didn’t have to stop and rest during any of the rounds for them like last time
Steph D says:
April 21, 2010 at 8:04 am -
Nice improvement Mike! That’s amazing.
Previous best: 17 rounds + 3 push ups
TODAY: 18 rounds
A little disappointed- should’ve jumped up for the next set of pull ups. Oh well- a good PR. Pull ups went very smoothly but those chest-to-deck push ups are still my achilles heel. Better quality of reps by far today though!
And since he doesn’t post :)– resident bada$$ Aja decided to go for Cindy this morning with the 40# vest. I couldn’t stay to watch all of the magic occur, but he was doing awesome when I left.
Ana B says:
April 21, 2010 at 8:46 am -
TODAY: 18 rounds (100% unassisted!)
previous: 13 + 10 (w/thin blue band)
Was not expecting these results!
Need to continue working on my kip! But my chin was black after the WOD, so I think I got three-points of contact throughout! “Quality of reps” – I like that, Steph!
Mike D says:
April 21, 2010 at 9:10 am -
Good job Ana – huge improvement!
Previous – 19+ rounds
Today – 27 rounds
After the last time I learned to fall off the pull-up bar right into the push-ups and then burpee the last push-up right into the squats…saves a ton of time in transition. Feel like I was hit by a truck and my hands are totally shredded…but loving it!
Vanessa says:
April 21, 2010 at 9:22 am -
OMG, you guys all did AWESOME this morning! WOW Mike, you got 27 rounds! That is so great! Man, I am ready to get back in the box! Have a great day my friends and congratulations on all your PR’s! You all ROCK!
🙂
Daniel J says:
April 21, 2010 at 9:39 am -
Awesome job Mike D 27 Rounds is a huge improvement.
Cindy:
Previous: 19 rounds and 3 Pullups
Today: 24 rounds and 7 Squats
Rojelio says:
April 21, 2010 at 10:00 am -
Hope I can survive todays WOD, I am still dying from Monday
Nicole G says:
April 21, 2010 at 11:00 am -
Previous – 14 plus 5 push ups
Today – 16 plus 5 pull ups
I need to work on those push ups:( Pull ups felt great, thanks in large part to the hand tape provided by the Badell/Harris crew:)
Inches and lbs. lost on the weigh in too:)
Reese says:
April 21, 2010 at 11:16 am -
Great job this morning everyone!!
My legs are still sore from Monday, but hopefully I can show some good improvement this afternoon.
rob says:
April 21, 2010 at 12:54 pm -
Wow. Five AM and six AM was rocking.
I just PR’d in Cindy by one very hard fought rep.
My previous PR was
18 rounds plus 7 Push ups.
this time was
18 rounds plus 8 push ups.
I find the push ups are extremely difficult. By round 7 I am breaking them up in 5’s. And there are sometimes where I find it really difficult to get from chin, chest and hips from the ground to fully extended at the top.
Kristen says:
April 21, 2010 at 1:48 pm -
Today: 18 + 6 (knee) Push-ups; thin blue band
Up 3 rounds and down a band size from March
heather says:
April 21, 2010 at 1:56 pm -
Last time 8 rounds, with ring rows instead of pullups
Today: 11 rounds, blue bands for pullups, knee pushups. Hopefully soon I will be off the bands!
Jake says:
April 21, 2010 at 2:57 pm -
Ummmm…..how is everyone doing this after Karen???? I’m with Reese, my quads feel like knives are drilling into them and I can’t even walk right today. I do NOT feel a PR coming on, but I’m damn sure going to try!
Megan says:
April 21, 2010 at 3:33 pm -
I agree with Jake! I can barely sit in a chair. Are we doing a “light” warm up that will loosen up our thighs? I vote to not warm up with 2 rounds of Cindy
Mel V. says:
April 21, 2010 at 8:18 pm -
So I was only going to watch today, but found myself changing into workout clothes out of habit:
Cindy 14 rounds + 10 push-ups (thin blue band)
Previous: 16 rounds (green band)
My push ups and squats were definitely better this go ’round, even with my Karen hangover. 🙂
Ryan H says:
April 21, 2010 at 8:31 pm -
I subbed a 200m run for the squats cause my quads were killing me today and I don’t wanna be sore for my level 1 cert this weekend.
I got through 12 rounds + 4 pull-ups
And I finally reached my 100 consecutive double-under goal with 109 in 1:06. Now for 200 in a row…
April says:
April 21, 2010 at 9:28 pm -
Previous: 14 Rounds with Green Band
TODAY: 15 ROUNDS WITH NO ASSISTANCE!!!!!! 🙂
Did modified pushups. But give me a break, ill get there.
Chris M says:
April 21, 2010 at 11:07 pm -
16 rounds and 1 push up.
Cindy and I didn’t get along today!
Good job everyone for breaking all kinds of PRs
Kimberly says:
April 22, 2010 at 11:27 am -
last time: 12 rounds and 4 pull ups
this time: 15 rounds and 4 pull ups with being partially disabled
i pulled out 16 chips, hoping i’d get close, so i’m happy with that 🙂