WOD
20 Two Arm Russian Swings
10 Pull Ups
18 Two Arm Russian Swings
9 Pull Ups
16 Two Arm Russian Swings
8 Pull Ups
14 Two Arm Russian Swings
7 Pull Ups
12Two Arm Russian Swings
6 Pull Ups
10 Two Arm Russian Swings
5 Pull Ups
8 Two Arm Russian Swings
4 Pull Ups
6 Two Arm Russian Swings
3 Pull Ups
4 Two Arm Russian Swings
2 Pull Ups
2Two Arm Russian Swings
1 Pull Ups
Bonus
5 min
TGU
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 […]
MORE INFO
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. […]
MORE INFO
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 […]
MORE INFO
12 Comments to "Tuesday 7/20/10 CrossFit West Houston"
Steph Do says:
July 20, 2010 at 8:10 am -
Man, I’m sad to miss this WOD! I can’t make it today, but it looks like I know what I’ll be doing on Sunday! 🙂
Bryan P says:
July 20, 2010 at 8:30 am -
11:11…slowly trying to wean off of the bands. Operative word, “SLOWLY.”
Lance O. says:
July 20, 2010 at 8:56 am -
9:something. Good WOD! I dont think I will ever be “band free” Brian, it’s OK….
Daniel J says:
July 20, 2010 at 11:50 am -
Metcon 7:32 70#KB
rob says:
July 20, 2010 at 2:06 pm -
WOD 6:49 53
TGU 3 each side with 35 in 5 Minutes.
Just a note about the TGU, this is not an exercise to speed through. It is all about static strength. I would really like to see everybody, hit each position: roll up to elbow, find hand, sweep the leg, rise to kneeling, stand, reverse lunge, find hand, find hip, find elbow, roll to back. The positions should not be skipped, take advantage of the static strength that makes your core rock solid. Slow is smooth, smooth is fast. Rushing through is rough like sandpaper, not smooth like silk.
Bryan P says:
July 20, 2010 at 2:16 pm -
“Slow is smooth, smooth is fast.”
said every sniper instructor ever. nice
Rob says:
July 20, 2010 at 2:28 pm -
one tgu one kill
Vanessa says:
July 20, 2010 at 7:21 pm -
7:02 with a 35 lb db
Steph D says:
July 20, 2010 at 8:10 pm -
9:58 with the 44# KB
I heart TGUs!
Steph D says:
July 20, 2010 at 8:43 pm -
Oh yah- and April is the best counting partner ever! Glad we got out own personal judge in the afternoon classes 🙂
Mel V says:
July 20, 2010 at 9:46 pm -
This WOD totally owned me.
11:58 w/ 35# KB + one ripped hand that I’m being a total wimp about.
Agreed on the personal judges, counting partners make for good motivation! Thanks Mack for the encouragement!
Sandra says:
July 21, 2010 at 12:58 pm -
10:13 at Rx and one ripped callous and two new blisters.lovely. I loved this WOD though! It was awesome!