WOD
AMRAP in 20 mins
400 m Run
Max Ring Dips
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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8 Comments to "Wednesday 6/30/10 CrossFit West Houston"
Brian says:
June 30, 2010 at 8:05 am -
8 rounds
Ring Dips Each Round: 12/11/8/7/5/4/4/5 (kept rings high and did a Muscle-Up each round to get into Ring Dip position)
Daniel J says:
June 30, 2010 at 8:43 am -
9 rounds each round did max ring dips with an average of 10 reps! Brian the MU buy in sounds like an awesome idea.
Joel W says:
June 30, 2010 at 11:30 am -
I think I did 10+run. Shoulder hurt today so I didn’t do full dip on the ring dips. Averaged 7 each round.
heather says:
June 30, 2010 at 2:03 pm -
Legs were not feeling it today, 5 rounds and a run. I’m saving my energy for the full Murph in Austin on Saturday 🙂
rob says:
June 30, 2010 at 2:22 pm -
Aja and I went to the noon P3 CF class…..brutal wod. AMRAP in 10 minutes
7 heavy thrusters RX was 135, I scaled to 115
11 C2B Pull Ups
7 clapping push ups
11 Box jumps 24″ box
I did 3 rounds through 6 clapping push ups. I think I ended up on my face..lol.
Big cast of visitors…Vic and Shelby from BCCF, Neal and Leah from CF Katy, Ben from CF Clear Lake..fun times.
Steph D says:
June 30, 2010 at 6:59 pm -
Badass workout Rob. Way to represent!
Not feeling the WOD today… Who knows, maybe it’s the tonsilitis, but whatever. Glad I came to work up a good sweat!
6 rounds + time up somewhere on the run.
-Did the same thing as Brian, a muscle up into ring dips- 6/5/5/4/5/5. Good idea!
Steph Do says:
June 30, 2010 at 10:12 pm -
7 rounds plus 100 m run. ring dips: 10/7/6/6/6/8/6 with the purple band.
then extra credit with april and kristine: max sit-ups in 2:00 (54) and max push-ups in 2:00 (50). those were definitely not crossfit push-ups though…
Chris M says:
June 30, 2010 at 10:23 pm -
Did 9 rounds and 350 meters of the run. Prob averaged 6 ring dips.