WOD
Overhead Squats 3×3
Met Con
Annie
50-40-30-20-10
Double Unders
Sit Ups
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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12 Comments to "Friday 10/30/09 CrossFit West Houston"
Stephanie Brewster says:
October 29, 2009 at 10:15 pm -
dude, where’s the WOD??? did you accidentally hit post while dozing off? it is past your bedtime.
Vanessa says:
October 30, 2009 at 8:05 am -
WOD: 13.10 (75 lb overhead squat)
Rob says:
October 30, 2009 at 9:49 am -
Um were you going to do this as a “late night Vampire” WOD?
Ryan H says:
October 30, 2009 at 5:52 pm -
Annie at Home: 11:26 (double unders were terrible)
WOD (from Crossfit Champions):
AMRAP in 5 minutes of:
3 burpees
6 kb swings (subbed 50 lb db)
9 squats
Total: 7 rounds + 3 burpees
2 mile cool down (16:35)
Nicole Goldin says:
October 30, 2009 at 6:20 pm -
6 mile tempo run – 1st 3 = 28:58, 2nd 3 = 25:23
3×5 overhead squats 17lb.
Annie – su 9:02
Steph D says:
October 30, 2009 at 7:05 pm -
65-85-115#s
Annie- 10:28
PLUS new PR on pull ups– 7 unbroken, kipping 🙂
Thank you Chris and Nicole for counting out loud for me!
Nicole Goldin says:
October 30, 2009 at 9:23 pm -
@Steph D
Muscle up! Muscle up! Muscle up! (that’s a cheer)
Allison A. says:
October 30, 2009 at 10:28 pm -
WOD at home (Annie only, I didn’t due the weighted squats) 10:18
Allison A. says:
October 31, 2009 at 5:24 am -
Almost forgot- 5 1/2 mile run (39 min) then 2x400m, 2x200m, 2x100m
Christie P says:
October 31, 2009 at 7:34 am -
3 mile run
Nicole Goldin says:
October 31, 2009 at 9:41 am -
Am I the only person who’s booty gets rubbed raw on the ab mat sit ups? Is that TMI?
Rob says:
October 31, 2009 at 2:47 pm -
It is common. My booty is a little raw from yesterday.