WOD
7:30
Warm up
1k Row
Dynamic Stretching
Tabata Deadlift
M 275; W 185
AMRAP in 12 minutes
3 HSPU
15 Double Unders
8:30
Warm Up
500m Row
Dynamic Stretching
5×5 Deadlift
10-9-8-7-6-5-4-3-2-1
Push Press M95;W65
Box Jumps
Thanks Webster and Lindsey for coming! It was a pleasure to have you both Guest Instruct!
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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4 Comments to "Saturday 1/09/10 CrossFit West Houston"
Lindsey Smith says:
January 9, 2010 at 9:13 pm -
Thanks for having us out CrossFit West Houston. We really enjoyed the opportunity to meet all of you. Way to put up with the chilly weather and get in a good workout tody! Please don’t hesitate to contact us if you have any questions or comments you would like to share. God bless!
Brian says:
January 10, 2010 at 8:13 am -
DL – 245# for 2, then 250# for 3 sets
Metcon – 6:03
Steph D says:
January 10, 2010 at 10:22 pm -
This was such a great opportunity! Thanks Rob, Web, and Lindsey :). I got lots of good info and tips.
WOD 1: tabata DL (185#)- 8,7,6,5,4,4,4,3
Met Con- 12 rounds + 2 HSPUs
WOD 2: 6:09 (I think.) 65# & 24/22″ box
Ouch.
Daniel J says:
January 11, 2010 at 8:45 am -
WOD 2: 6:17 95# & 24? box
It was a tough one!!! Thanks Web and Linsey!!