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Monday 7/26/10 CrossFit West Houston

By Rob | In Workouts | on July 25, 2010

Skill Work

5 x 3 HSPU

Met Con


1000m Row

50 Thrusters 45lb Bar

30 Pull Ups

Cool Down

30 Hip Extensions on GHD

16 Comments to "Monday 7/26/10 CrossFit West Houston"

  • Daniel J says:

    July 26, 2010 at 8:10 am - Reply

    “Jackie” 85# Thrusters 10:57

  • Lance O. says:

    July 26, 2010 at 8:32 am - Reply

    13:00 65# Thrusters…Great WOD!

  • Mel V says:

    July 26, 2010 at 8:40 am - Reply

    Yoga followed by Open Gym yesterday:

    Did Monday and Friday’s MetCon:
    Monday: 5:12 52# OHS
    Friday: 5:33 14# ball, 20″ box

  • Kim says:

    July 26, 2010 at 8:44 am - Reply

    At cf Fenway… It was a grinder.

    5×3 push press… 41 kg ending… Probably could have gone more but the kgs messed me up.

    2 rounds
    300 m run
    15 k2e
    300 m run
    15 14# wall balls
    300 m run
    15 thrusters (30/25 #)
    300 m run
    15 ring push ups
    1 min rest


  • Vanessa says:

    July 26, 2010 at 8:51 am - Reply

    Jackie – 10:45 RX

  • Steph D says:

    July 26, 2010 at 9:11 am - Reply

    LOVE this compilation of clips from the 2010 Games- I especially like the part where they are all scaling the walls leading up to the bleachers on the stadium/sand bag workout. Gets me pumped up :).

    Open gym yesterday– did versions of 2 of the workouts from the Games.
    WOD #1:
    3 rounds of-
    30 push ups (Games-style… hands up at the bottom of the push up)
    21 OHS (75#)

    WOD #2:
    3 rounds of-
    21 ground-to-overhead (75#)

    Then finished up with 15 muscle ups for cool down- somewhere around 7-8 minutes. Definitely have to skip Jackie today to rest because those GHDs are no joke and it hurts to stretch/move/breath right now.

  • Joel W says:

    July 26, 2010 at 11:32 am - Reply

    Jackie 9:27

  • Ana B says:

    July 26, 2010 at 12:46 pm - Reply

    Jackie 10:18 Rx

  • Rob says:

    July 26, 2010 at 12:57 pm - Reply

    There was a bit of a disconnect on the AM WOD today. RX for Jackie is 45lbs for Men and Women. Anybody doing over that weight was doing a heavy Jackie. This was not the intention.

    There are times when we go heavier on different benchmarks for change of pace etc. However those are rare occasions. CrossFit is about power output, Jackie is meant to be under 10 minutes. Going over that in many cases mutes that power output. Going heavy means putting the bar down often, when we really want to keep moving. Jackie at 10 to 15 minutes is a much different almost aerobic event then doing Jackie at Sub 9 or sub 8.

    Watch this video.
    Jackie, Greg A. vs L1 trainers [wmv][mov] » Dec 23 09

    Having said that:
    Jackie 8:11 RX

  • Bryan P says:

    July 26, 2010 at 1:10 pm - Reply

    woot, heavy jackie!

    /adds “heavy” to all future workouts

  • Chris M says:

    July 26, 2010 at 1:17 pm - Reply

    Was wondering why you guys were doing “heavy” Jackie. I’ll be there this afternoon for Rx Jackie.

    Here is a link to the video Rob is refering to above…


  • Lance O. says:

    July 26, 2010 at 1:22 pm - Reply

    Heavy Jackie made me put the bar down, that’s for sure!

  • Rob says:

    July 26, 2010 at 3:00 pm - Reply

    Thanks Chris. That is the one.

  • Steph Do says:

    July 26, 2010 at 8:23 pm - Reply

    Jackie 12:38 RX

    if i could remove the words “i can’t” from my vocabulary, my pull-ups would be a lot faster 🙂

  • Steph D says:

    July 26, 2010 at 9:27 pm - Reply

    Steph Do- you are a rockstar, so just remember that next time you and pull ups face off ;).

  • Chris M says:

    July 27, 2010 at 7:30 am - Reply

    7:31 Rx, stupid pull ups

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