WOD
Deadlift
3×5
Met Con
AMRAP in 10 minutes
5 Man Makers
10 Air Squats
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 "Wednesday 12/23/09 CrossFit West Houston"
Alicia A says:
December 23, 2009 at 9:52 am -
Deadlift: 155
Met Con: 6 rounds + 4MM
Vanessa was a great pace keeper, but she also did heavier weights
Vanessa says:
December 23, 2009 at 11:20 am -
Deadlift: 180
Met Con: 6 rounds + 4 mm
Alicia, you are awesome and we did make a great team this morning! Thanks for helping keep track of those man makers! LOL!
Merry Christmas to everyone!!! Happy New Year!!! See you back in the gym after the first of the year!
Daniel J says:
December 23, 2009 at 1:40 pm -
DL 325
Met Con: 6 Round 30#DB
I missed you girls this morning… I went to the 9am Class. Saw your WOD impressive as always.
Merry Christmas everybody!
Nicole Goldin says:
December 23, 2009 at 3:54 pm -
Deadlift: 105
Met Con: 7 rounds + 4mm (12lbs)
Anyone who is crazy enough, some of us are planning to do the 12 Days of CFWH during open gym on the 26th. If you missed out on the fun the first time, come on! (that means YOU Steph D.!)
Steph D says:
December 23, 2009 at 5:27 pm -
I’m in for 12 Days of Christmas on Saturday.
I should regain (most of) my strength by then.
Merry Christmas everyone!!!
Ryan H says:
December 23, 2009 at 9:44 pm -
DL: 305
MetCon: 5 rounds + 4 MM (35lb KB)
Man-makers suck even worse with a kettlebell…
Merry Christmas everybody!
Rob says:
December 23, 2009 at 10:24 pm -
Man I did the 6 o clock class who comes up with this sh*t! I hate man makers too!!!
DL 305
Met Con 7 rds +2 MM 35 DB
Great job everybody! Merry Christmas!!!!
Brian says:
December 23, 2009 at 10:31 pm -
I’ve seen several different variations of manmakers out there. How do you do them exactly? I know you probably won’t get this tonight, but thought I’d try.
Allison says:
December 23, 2009 at 10:46 pm -
DL: 180
Met Con: 7 rounds even
MERRY CHRISTMAS & HAPPY NEW YEAR!
Rob says:
December 24, 2009 at 7:20 am -
Start with DB in hang position. Drop down and kick out to push up. Perform push up then row right hand; row left hand. Pop up to stand position, clean db to rack(squat clean is unnecessary). Push Press. This is one rep.