“It’s part of your DNA.”
WOD
Deadlift
5×5
Met Con
5 Rounds
6 Pull Ups
9 Burpees
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 1/19/10 CrossFit West Houston"
Brian says:
January 18, 2010 at 7:16 am -
Deadlift – 255#
Metcon Time – 4:39
Burpees are a killer !! Out of the 30 pull-ups, about 12 were butterfly kipped 🙂
Daniel J says:
January 18, 2010 at 9:20 am -
Deadlift – 315#
Metcon Time – 4:17
Brian your right Burpees are destructive…
Joel W says:
January 18, 2010 at 1:28 pm -
I completed a full set of 325 and failed at 3 reps on 335 in the dead lift. Metcon time – 4:07 ish.
Joel W says:
January 18, 2010 at 1:30 pm -
Forgot to add. New gym is awesome. Congrats Rob on the new space.
Vanessa says:
January 18, 2010 at 1:52 pm -
Deadlift – 175 lbs
Met Con – 5:09
Very happy to say I did all pull ups unbroken and without gloves…still can’t believe that Rob made us jump up and touch the pull up bar for our burpees…brutal.
Yes, the new space is awesome!
Nicole Goldin says:
January 18, 2010 at 8:03 pm -
Uuh, excuse me Miss. V, but the only person who did the jumping up on the burpees was YOU!!! Great job:)
Max deadlift – 95lbs (got a break for running the half yesterday)
Met Con – 6:05 Rx
Half Marathon time yesterday was 1:50:24 which is a 3:50 PR. THANKS THANKS THANKS CROSSFIT, ROB, AND SANDRA!! (oh, and Zac too!)
Alicia A. says:
January 18, 2010 at 8:36 pm -
Deadlift- 155lbs felt a lot better than last time
Met Con- 5:56 Rx(BKP still needs work, but great WOD to practice it)
Ryan H says:
January 18, 2010 at 9:39 pm -
Deadlift – worked up to 275 on the last set. Road trip killed my back this weekend.
MetCon – 3:24 (jumping burpees)
Nicole Goldin says:
January 18, 2010 at 10:09 pm -
Ryan, you are tearing it up, dude! Every WOD time is just a jaw dropper. I can’t wait to see how well you do in March!!:)
Ryan H says:
January 19, 2010 at 10:00 am -
Thanks Nicole and I forgot to tell you congrats on your HM. That is an amazing time… good to see all your hard work paid off!