WOD
Push Jerk
5-5-3-3
Met Con
21-15-9
Wall Shots
Burpees
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 "Tuesday 1/5/2010 CrossFit West Houston"
Steph D says:
January 5, 2010 at 8:51 am -
Kudos to anyone who shows up for the AM class– It was miserable enough walking out to my car to go to work at 6:30! I’ll see you in the afternoon when the sun is shining :).
Vanessa says:
January 5, 2010 at 10:19 am -
It is really cold Steph…but it will be even colder on Saturday…low is 20 degrees! OMG, that is cold!
Brian says:
January 5, 2010 at 11:48 am -
not at CFWH, but in my garage this morning. It was kind of cool seeing my breath while doing Back Squats 😐
Allison says:
January 5, 2010 at 2:35 pm -
UGH!! I’m jello! Just finished doing Monday’s and today’s Met Cons back to back and I’m toast. I also worked on pull-ups and did a bunch of back squats and push presses, but not real heavy weight. Just did them to exhaustion.
Monday’s met con- 4:20 (not sure exact heigth of bench but used a step with 8 risers on each side, seemed high enough for me!!)
Tuesday’s met con- 5:35 (used 10 lb ball, the heaviest the gym had) the burpees sucked after doing 50 push-ups.
I hate that Leah & I never made it back to Crossfit last week, ended up going out of town for a couple of days, but she really liked it!
Alicia A. says:
January 5, 2010 at 8:55 pm -
Push Jerk- 87lb
Met Con: 4:53 10lb ball
Steph D says:
January 5, 2010 at 9:12 pm -
PJ: 125-145-165(2)-165(2)
Met Con: 4:23 (14# ball)
Extra credit:
3 rounds-
5 HSPUs (1 ab mat)
8 chest-to-bar pull ups (only touched on about half of them)
Working on ’em!
Steph D says:
January 5, 2010 at 9:29 pm -
Oh yah- and thanks to Ryan for the added push on the met con. I wouldn’t have finished in that time if I didn’t see you kicking my ass out of the corner of my eye 🙂
Brian says:
January 6, 2010 at 7:04 am -
PJ: 115(5)-125(5)-130(3)-135(3)-145(1)
Metcon: 5:00 (20# ball)
Went for an extra set of PJ because they felt pretty good and 135 was my PR. Got 1 legit and the other 2 weren’t locked out.
Daniel J says:
January 6, 2010 at 8:49 am -
PJ: 125-145-165-165
Met Con: 4:33 (14# ball)
Extra credit:
10 Deadhang Pullups
10 K Pullups
10 Butterfly Pullups
30 Back extensions
3 Rounds of 15-20 DU
Ryan H says:
January 6, 2010 at 9:32 am -
PJ: 125-145-165-170
MetCon: 3:50 (20 lb ball)