WOD
Hang Snatch
3-3-3-3
Met Con
15 Knees to Elbows
8 Rounds of Cindy
(5 Pull Ups/10 Push Ups/15 Squats)
15 Knees To Elbows
Sleep is one of the most underrated tools to improve performance and recovery. It is so important that early man still slept even though they did not have the secure environment of houses, locks, and security systems. Early man was low on the food chain more prey than predator, and yet from sundown to sunup […]
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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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10 Comments to "Monday 12/7/09 CrossFit West Houston"
Daniel J says:
December 7, 2009 at 9:22 am -
WOD: HS 105 Met Con 10:13 … Lost time going an extra round… what a bummer!
Vanessa says:
December 7, 2009 at 10:15 am -
WOD: HS – 65 lbs
Met Con – 10:15 – RX – YAY!! – no band assistance again!
This was much tougher than I thought it was going to be…push ups suck!
Daniel…you know you just wanted extra credit! LOL! Great job today!
Rob says:
December 7, 2009 at 3:46 pm -
I did the Lumberjack 20 today with Nicole G. She was the only one to show up at the 9AM 🙁
DL 275
KB 70
OHS 95
DB Squat Cleans 40
Time 32:16
Nicole Goldin says:
December 7, 2009 at 4:22 pm -
Lumberjack 20 with Rob
DL 85
KB 25
OHS 30
DBSC 20
18″ box
thin blue band chin-to-bar pullups
Time :27:54 – should have done more weight – almost puked anyway
Extra credit a la Steph D. – 5 mile run
Allison Abbott says:
December 7, 2009 at 4:31 pm -
Did the Met Con on my own at the gym, but have no idea what my time was because I thought I had the timer going on my watch but it was my heart rate! But I did get that up REALLY high!
Alicia A. says:
December 7, 2009 at 8:29 pm -
HS- 47lbs
Met Con- 12:37 with Green/Thin Blue Band…no good
Steph D says:
December 7, 2009 at 8:50 pm -
HS: 45-75-85-95
Met con: 11:34 as RXed with a very swollen and bruised ankle (should’ve gotten a picture Rob)… Very proud of my kipping pull ups, and pretty disappointed with my knees to elbows. Also pretty sad Vanessa kicked my ass– good job :).
Never thought I’d see the day when pull ups were the best part of a WOD for me.
Extra credit (cuz I gotta get lean like Ryan)–
Tabata weighted planks w/ Ryan and Alicia. That was no joke on the shoulders…
Nicole Goldin says:
December 7, 2009 at 9:49 pm -
ooh la la! y’alls xtra credit sounds fun!
Brian says:
December 8, 2009 at 6:50 am -
HS – 1st time doing Hang Snatches, so worked on form with light weight. Went 65/75/85/95
Metcon: 11:03
– K2E and push-ups are major goats for me, which slowed me down dramatically.
Ryan H says:
December 8, 2009 at 10:36 am -
snatch – got up to 115
MetCon: 8:55