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Workouts

Monday 1/11/10 CrossFit West Houston

By Rob | In Workouts | on January 10, 2010

WOD

Hang Power Snatch

5×5

Met Con

3 Rounds

10 Ring Dips

10 Lunges Each Leg

10 Comments to "Monday 1/11/10 CrossFit West Houston"

  • Brian says:

    January 10, 2010 at 10:21 pm - Reply

    I watched the whole documentary on Mikko last week. The video was excellent and Mikko is 2nd to none on his work ethic, both in Crossfit and firefighting. He’s such a humble person, also, which is so nice to see at his level of firebreatherhood (is that a word 🙂 )

  • Brian says:

    January 11, 2010 at 7:05 am - Reply

    WOD:

    HPS – 65#/5, 85#/5, 95#/5, 100#/2 (no 5th set)
    Metcon – 5:12

    HPS need help and good to get some ring dips in (it’s been awhile for me).

  • Steph D says:

    January 11, 2010 at 9:26 am - Reply

    Man I love that guy! Awesome :).

    Snatch- 65# on all sets (a good weight, I was very stable on all of them and maintained good speed on the set)

    Met Con: 2:33 (purple band on dips). Good job 5 am boys for pounding those out!

  • Steph D says:

    January 11, 2010 at 9:45 am - Reply

    Oh, and extra credit (just because :))

    Tabata sit ups (13-12-12-12-12-12-12-11) and 2 sets of 10 one-legged squats while reaching forward. I liked that a lot Rob. Now after driving to work, I see how that’s supposed to make your lower back tight.

  • Daniel J says:

    January 11, 2010 at 11:06 am - Reply

    Miko Salo Rocks

    Snatch – (1)(2) 65# – (3)(4)(5) 70#
    MetCon – 3:08
    Extra Credit
    Tabata sit ups (15-13-13-12-12-11-11-12)
    10 One legged Squat
    25 DU
    Nice start to the week!

  • Chris M says:

    January 11, 2010 at 1:39 pm - Reply

    3 sets of 65# and 2 sets of 70# for the snatch

    4:20 on the metcon…ring dips suck for me

    max of 14 and min of 9 on the tabata situps

    2 sets of 10 leaning forward squats….someone should come up with a cool name for these

  • Steph D says:

    January 11, 2010 at 9:35 pm - Reply

    WOD 2 at 5 pm with Chris and Ryan–

    400 m run
    15 seated rope climbs
    15 push ups
    -5 rounds-

    22:51– Chris and Ryan, y’all were right- after the swelling in my forearms went down, this was all biceps.

  • Ryan H says:

    January 11, 2010 at 10:20 pm - Reply

    WOD #1: 5 x 5 Snatch @ 70 lbs
    MetCon – 3:04

    WOD #2 (with Steph and Chris): 19:07

  • Chris M says:

    January 12, 2010 at 9:09 am - Reply

    WOD #2 with Ryan and Steph 21:38 i think

    I’ve been thinking long and hard about a name for the leaning forward squats….. They should be called Fountain Burglars. It makes me think of someone trying to steal money out of a wishing fountain. thoughts?

  • Steph D says:

    January 12, 2010 at 11:20 am - Reply

    @Chris M

    I like the name! Creative.

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