**Updated Announcements***
Due to unpredictable road conditions no classes period for Friday Feb 4, 2011.
Tomorrow the New Year, Better You Team challenge will be part of the regular WOD at 8:30 AM. See you there!!
**No 5 AM, 6 AM, 9:30 AM and Noon classes**
Check back by Noon regarding the Afternoon classes.
WOD
Weighted Pull Ups
5-4-3-2-1-1
Tabata “Get Some” (8 rounds at each of the 3 stations):
One Arm KB Squat ( Switch every round (4 R/4L)
Box Jump Overs
One Arm Swings ( Switch every round (4 R/4L)
Here is an at home WOD you can do:
At Home WOD
50 Tuck Jumps
3 Rounds
20 Push Ups
10 Lunges R/L
50 Tuck Jumps
Joint Mobility
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
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 […]
MORE INFO
5 Comments to "Friday 2/4/11 CrossFit West Houston"
Chris H says:
February 4, 2011 at 9:36 am -
banged out the at home WOD this morning. 3:45. Now I’m Dallas Bound. GO STEELERS!
Burton H. says:
February 4, 2011 at 11:24 am -
what’s wrong with the “a” in Snow Day?
Luis says:
February 4, 2011 at 12:14 pm -
Yesssss! Go Steelers!! Have fun Chris. Bring pics with Ben or Troy, or simply of Harrison putting Rodgers to sleep!!
Steph D says:
February 4, 2011 at 2:42 pm -
You are a beast, Chris H. Did this at home WOD in 5:47, those push ups were not happening real fluidly.
Brian says:
February 4, 2011 at 3:50 pm -
weighted pull-ups: used my kids on my back as the weights, moving up each time. Fun!
Tabata “Get Some” (did it with Ethan!):
Me:
Squ (40# db) – 12/12/12/12/12/12/9/9
BJO (16″ stool) – 10/16/13/9/10/10/10/9/10
KBS (40# db) – 7/9/7/9/9/9/9/10
Score: 25
E:
Squ (8# db) – 14/14/15/14/15/13/12/10
BJO (10″ basket) – 11/12/13/8/12/11/11/11
KBS (3# db) – 10/10/14/17/10/11/11/11
Score: 28
Metcon – 7:00 (w/ 1:30 break in the middle to stop a fight between kids)