WOD
Every minute on the minute for 15 minutes perform :
2 Curtis P’s (Deadlift + Hang Clean+Front Lunge R+ Front Lunge L + Push Press= 1 Curtis P) + 5 Sit Ups
Then……
4 x 1 minute of Single Unders (5 Burpee Penalty for each break of the rope) Rest 1:00 in between rounds.
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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10 Comments to "Monday 10/18/10 CrossFit West Houston"
Bryan P says:
October 18, 2010 at 8:56 am -
that’s more lunges than I was ready for on a Monday. But hey, at least it wasn’t Badger! hahaha
Mel V says:
October 18, 2010 at 10:32 am -
Open Gym:
Made up Grace:
4:00 with 62#
Missing CF for 3 days makes for a wimpy workout on day 4.
Lance O. says:
October 18, 2010 at 2:11 pm -
Liked the WOD! The lunges were a beast. I hated the single unders, couldnt double dutch to save my life….my time was spent doing burpees… I think I am still doing them now….
Rob says:
October 18, 2010 at 2:24 pm -
@Brya….yeah that joke never gets old…
Reese says:
October 18, 2010 at 4:22 pm -
Crossfit Malicious – Tampa, FL
Workout was Fran today. I decided to
go Rx because I probably won’t workout
the next couple of days: 12:13
Rob says:
October 18, 2010 at 4:22 pm -
Curtis P’s are no fun:(. I liked the Single Unders…..no burpees Yay!
Ryan H says:
October 18, 2010 at 9:26 pm -
I’m a big fan of the curtis p’s without the squat clean.
Chris and I shared a 115 lb bar and did 10 sit ups each minute. Broke the rope four times on the single unders. I think i prefer double.
Steph D says:
October 18, 2010 at 9:35 pm -
@Ryan- haha… how are you so awesome at DUs and not SUs???
The 6:30 crowd was HUGE today and they did awesome working around each other. The jump roping was the most fun– seeing who could make it without doing burpees. Luis, Mel V, and Elliot were PROS.
DId some strength stuff- went for my OHS 2 rep max. Got 175 and then 185#! New PR! Congrats to Aja on his new PR of 320#. BEASTLY…
Mel V. says:
October 18, 2010 at 9:57 pm -
MetCon with 67#
Jump Rope for Heart in elementary finally pays back! 🙂
Chris M says:
October 18, 2010 at 10:47 pm -
As Ryan stated above.
Then i did 15 Muscle Ups for time: 1:51
Good job on the OHS Steph D and Aja!