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Workouts

Friday 4/23/10 CrossFit West Houston

By Rob | In Workouts | on April 22, 2010

WOD

5 Rounds

400 m Run

21 KB Swings

15 Box Jumps

9 Burpees

24 Comments to "Friday 4/23/10 CrossFit West Houston"

  • Ryan H says:

    April 23, 2010 at 6:19 am - Reply

    dirty dirty WOD Rob

  • Vanessa says:

    April 23, 2010 at 7:07 am - Reply

    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 - Reply

    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 - Reply

    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 - Reply

    @Ryan I don’t even want to know how you found that.

  • Joel W says:

    April 23, 2010 at 7:42 am - Reply

    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 - Reply

    @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 - Reply

    @ 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 - Reply

    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 - Reply

    Too tired to get up this morning… I will do this WOD on Sunday!

  • Daniel J says:

    April 23, 2010 at 9:03 am - Reply

    @ Ryan and Chris

    I see you guys are really busy! Very funny youtube vids!

  • Jake says:

    April 23, 2010 at 10:11 am - Reply

    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 - Reply

    and yes Chris, I went straight down the dirty road with that one

  • Steph D says:

    April 23, 2010 at 10:22 am - Reply

    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 - Reply

    @ 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 - Reply

    @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 - Reply

    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 - Reply

    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 - Reply

    @Steph D
    TOO FUNNY!!! LOL

  • Jake says:

    April 23, 2010 at 3:28 pm - Reply

    I would have let him carry it for me.

  • Vanessa says:

    April 23, 2010 at 4:01 pm - Reply

    @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 - Reply

    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 - Reply

    24:06 w/ 40#kb

  • Kim says:

    April 23, 2010 at 9:48 pm - Reply

    That video Ryan put up was on the main site today. I about died!

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