WOD
Hang Power Snatch
5×5
Met Con
3 Rounds
10 Ring Dips
10 Lunges Each Leg
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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10 Comments to "Monday 1/11/10 CrossFit West Houston"
Brian says:
January 10, 2010 at 10:21 pm -
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 -
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 -
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 -
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 -
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 -
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 -
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 -
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 -
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 -
@Chris M
I like the name! Creative.