WOD
5 Rounds
400 m Run
21 KB Swings
15 Box Jumps
9 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 […]
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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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24 Comments to "Friday 4/23/10 CrossFit West Houston"
Ryan H says:
April 23, 2010 at 6:19 am -
dirty dirty WOD Rob
Vanessa says:
April 23, 2010 at 7:07 am -
20:29 (35 lb KB)
Not sure I liked KB swings in the rain, but overall that was an awesome WOD! Thanks Rob!
Mel V says:
April 23, 2010 at 7:23 am -
Despite the look on my face, I really liked this one!
22:34 (or :54? I don’t remember.) 20# KB
I’ll do my best not to embarrass CFWH at Crossfit Strong this weekend! 🙂
Ryan H says:
April 23, 2010 at 7:30 am -
oh yeah… and if you don’t check crossfit.com regulary you probably missed out on the new crossfit craze – https://www.youtube.com/watch?v=1aUFZL9R04Y&feature=youtube_gdata
What better way to improve your score on Cindy? Can’t wait to get that in the gym.
Mel V says:
April 23, 2010 at 7:38 am -
@Ryan I don’t even want to know how you found that.
Joel W says:
April 23, 2010 at 7:42 am -
Great workout. 20:30 ish the 5th round is a killer. Can’t wait to see what the hopper throws at us tomorrow.
Rob says:
April 23, 2010 at 8:22 am -
@Ryan
I am with Mel, I don’t even want to know how you found the video. However, as I watched the video I could only thik, “ride ’em cowboy!”
I love the woman faking the collapse in the lunge. While I have totally seen that technique before, it was funny to see it contrived. And I love the line, that you have to already be in shape to do a lunge and a squat. I assume the people that are not “in shape already” are still sitting in chairs, toilets, benches etc.
F the three minute Fran I want 3 min legs.
Chris M says:
April 23, 2010 at 8:33 am -
@ Ryan and Rob
While you are busy ordering the 3 minute legs apparatus you better order one of these as well….
Take from that what you will.
Rob says:
April 23, 2010 at 8:59 am -
Oh the Shake weight will find its way into the programming….you can bet on it!
Daniel J says:
April 23, 2010 at 9:00 am -
Too tired to get up this morning… I will do this WOD on Sunday!
Daniel J says:
April 23, 2010 at 9:03 am -
@ Ryan and Chris
I see you guys are really busy! Very funny youtube vids!
Jake says:
April 23, 2010 at 10:11 am -
Love the shake weight, I busted out laughing in the middle of a conference call….oops!
Jake says:
April 23, 2010 at 10:11 am -
and yes Chris, I went straight down the dirty road with that one
Steph D says:
April 23, 2010 at 10:22 am -
Awesome videos, boys. I’m glad it’s a light Friday at work for yall so you had time to share :).
So, forgot to tell Rob this story yesterday, and I thought everyone would enjoy it. After the WOD yesterday I had Aja time me on a 400 m run with the 90# sand bag (yes, by the way, it did hurt). When I rounded the second corner, I hear this guy from on top of a ladder working outside the building yelling at me; however, I was trying so hard not to fall over, I wasn’t really paying attention. Next thing I know this guy is right next to me trotting along and TAKING THE SANDBAG OFF MY SHOULDERS and saying “hey let me help you with that.” I ripped it back from him and panted the word “crossfit” before I put it back on my shoulders and kept moving. After I finished my 400 m I went back over there to explain. He was laughing and said he didn’t know I was training for something- he just wanted to help me out. I did another 400 m sandbag run a few minutes later and he stopped what he was doing when I was passing and cheered me on :).
So, word to the wise: when carrying the sand bag, be on the look out for “helpful”-looking strangers.
Kristen says:
April 23, 2010 at 10:37 am -
@ Daniel
I was the same way today. It looks fun, I’m up for it Sunday if you want to do it with someone.
Rob says:
April 23, 2010 at 11:58 am -
@Steph
That is funny. Who said chivalry is dead? I wish there was video of that.
Reese says:
April 23, 2010 at 11:59 am -
I am still very sore from Karen and Cindy, but more than excited to do this WOD today at 1730(5:30 PM).
Nicole G. says:
April 23, 2010 at 1:04 pm -
Stephanie, that is the funniest thing I’ve heard in a while! Shame! He was trying to be sweet! Little did he know that you could probably have heaved HIM over your OTHER sholder and soldiered on! What a sweet guy:)
Nicole B says:
April 23, 2010 at 1:09 pm -
@Steph D
TOO FUNNY!!! LOL
Jake says:
April 23, 2010 at 3:28 pm -
I would have let him carry it for me.
Vanessa says:
April 23, 2010 at 4:01 pm -
@Steph – OMG, that is the funniest story…makes me giggle especially after reading that CF journal today on CF Chicks! What a nice guy! Got to give him props for trying to help! Don’t often see that any more!
Nicole G says:
April 23, 2010 at 7:18 pm -
WOD 24:58 with 30#kb and 20″ box
THAT WAS EXCEPTIONALLY BRUTAL!! My legs feel like strands of spaghetti: no thicker and no stronger. The heat is atrocious, and it’s only April!! Whaaaa whaaa whaaaa……
Great workout 🙂
Reese says:
April 23, 2010 at 8:26 pm -
24:06 w/ 40#kb
Kim says:
April 23, 2010 at 9:48 pm -
That video Ryan put up was on the main site today. I about died!