Is Accessory Work Necessary?
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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16 Comments to "Monday 7/26/10 CrossFit West Houston"
Daniel J says:
July 26, 2010 at 8:10 am -
“Jackie” 85# Thrusters 10:57
Lance O. says:
July 26, 2010 at 8:32 am -
13:00 65# Thrusters…Great WOD!
Mel V says:
July 26, 2010 at 8:40 am -
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 -
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.
Wod-
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
23:56
Vanessa says:
July 26, 2010 at 8:51 am -
Jackie – 10:45 RX
Steph D says:
July 26, 2010 at 9:11 am -
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#)
9:17
WOD #2:
3 rounds of-
30 GHD sit ups (OUCHHHHHHHHHHHHHH)
21 ground-to-overhead (75#)
10:30ish
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 -
Jackie 9:27
Ana B says:
July 26, 2010 at 12:46 pm -
Jackie 10:18 Rx
Rob says:
July 26, 2010 at 12:57 pm -
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 -
woot, heavy jackie!
/adds “heavy” to all future workouts
Chris M says:
July 26, 2010 at 1:17 pm -
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…
https://media.crossfit.com/cf-video/JackieTrainerWODvsGregA.wmv
Lance O. says:
July 26, 2010 at 1:22 pm -
Heavy Jackie made me put the bar down, that’s for sure!
Rob says:
July 26, 2010 at 3:00 pm -
Thanks Chris. That is the one.
Steph Do says:
July 26, 2010 at 8:23 pm -
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 -
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 -
7:31 Rx, stupid pull ups