WOD
Row 500 m
Met Con
21-15-9
Push Press
Pull Ups
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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12 Comments to "Wednesday 12/30/09 CrossFit West Houston"
Steph D says:
December 30, 2009 at 8:02 pm -
Row- 1:49
Met Con- 5:55 (RX pull ups and 65# PP)
Felt really pathetic because I was so sore from yesterday’s WOD, but this was good for working some of that out.
Vanessa says:
December 30, 2009 at 8:09 pm -
Row – 1:59
WOD – 6:35 RX pull ups and 65 lbs PP
I really struggled with the PP’s. Great to be back!
Alicia A. says:
December 30, 2009 at 8:32 pm -
Row- 1:52
Met Con- 7:?? (Thin blue band and 45#PP)
Pull ups were horrible. Very disappointing especially after the great improvement I made on Monday. Steph D “strongly advised” me to post, so here it is 🙂
Nicole Goldin says:
December 30, 2009 at 9:27 pm -
Push press after yesterday is just wrong.
Rob says:
December 30, 2009 at 9:56 pm -
Would it have better to have had 500 air squats for time? That was option 2
Steph D says:
December 30, 2009 at 10:19 pm -
@Rob
Push press and pull ups were definitely a deadly combo, but I vote NO on the 500 air squats…. My quads are the part that’s most sore! Tomorrow is a well-deserved day of rest.
Nicole Goldin says:
December 30, 2009 at 10:34 pm -
Tricia J. and I did a little triathlon up at Lifetime gym today.
350m swim, 12mile bike, 3mile run. We did it in about 1:07. Even after yesterday’s 200, this was doable, and I TOTALLY attribute it to Xfit training. Thanks!
Ryan H says:
December 30, 2009 at 11:55 pm -
Row – 1:28
MetCon – 4:46 (95 lb PP)
I can tell my legs have reached a level of soreness that’s going to last well into the new year. Friday should be fun…
Daniel J says:
December 31, 2009 at 8:40 am -
Row – 1:42
MetCon – 4:42 (95#)
My level of soreness has reached new heights!
Joel W says:
December 31, 2009 at 9:28 am -
Row – 1:34
MetCon – 8:4ish
I need work on pull-ups bad 🙁 other than that looking forward to 2010 and getting stronger and better at the Oly Lifts.
Steph D says:
December 31, 2009 at 10:37 am -
I’m jumping on the soreness train. How in the world am I going to be able to wear my New Year’s Eve heels tonight?! 😉
just came on here to check if everyone else is in as much pain as I am.
Also forgot to post: extra credit- ~1500 m of rowing under Joel’s direction. Thanks for the tips!
Brian says:
December 31, 2009 at 6:14 pm -
You know, I wasn’t planning on working out today, but it’s really funny, and this has got to be just a Crossfit thing, but hearing everyone complain of the soreness and the hurt, I just had to feel what everyone else was feeling :), so I went ahead and did today’s WOD:
Row sub’ed with 50 SDHP – 1:28
Metcon – 4:55 (95#)
Also, my son timed me and then wanted to do his own WOD. He did:
15-10-5
Push Press (2.5# plate)
Pullups – ring row style on a 3′ barbell
Time: 3:00
AWESOME!!! 😀