WOD
5 Rounds
200 m Run
20 Two Arm Russian Swings
10 Goblet Squats
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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13 Comments to "Monday 6/13/10 CrossFit West Houston"
James says:
June 14, 2010 at 6:51 am -
Rob, we aren’t going to let you go out of town if you are going to come up with these exercises that we can’t even pronounce their names!
Folake says:
June 14, 2010 at 7:41 am -
11.54: 20lbs KB
Joel W says:
June 14, 2010 at 7:50 am -
Great workout!!!
No clue on my time. I was to busy to recover to look at the board. Have fun all this afternoon.
Lance O. says:
June 14, 2010 at 7:57 am -
Rob that was a good one! 13:ish…35#KB. then you throw on the tabatta planks?? very nice…
Vero Kelly says:
June 14, 2010 at 8:18 am -
You would have to be pretty freaking strong to do a Turkish getup using me!
Mel V. says:
June 14, 2010 at 9:16 am -
Did Thursday’s WOD at open gym. Trainer Hopkins made me throw above the red line too.
Row: 4:25
MetCon: 9:44 10# ball
Also, I totally want to be the kettlebell in a turkish get up. Awesomeface.
heather says:
June 14, 2010 at 12:16 pm -
30#KB, 17:08
Mel D says:
June 14, 2010 at 12:39 pm -
Nice video Rob, I wonder if Marc could lift me in a Turkish get up….homework!!!!
Steph D says:
June 14, 2010 at 7:39 pm -
11:27 with 35# KB
Fun workout! Unbroken KB swings but gotta pick up that pace on the run.
Plus good ol’ tabata planks. Yummy.
Mel V. says:
June 14, 2010 at 7:44 pm -
11:45 35# KB
This was a good one! Got the KB swings unbroken too! 🙂
Tabata planks with burpee penalty threats are a good idea.
Ana B says:
June 14, 2010 at 8:20 pm -
11:20 mins, 35 lbs KB
Tabata planks with 10 lbs bumper plate
loved this one
Kristen says:
June 14, 2010 at 8:25 pm -
11:18; 35lb KB
Really enjoyed this one!
Chris M says:
June 15, 2010 at 8:06 am -
9:36 53# kb