WOD
Back Squat
5×5
Met Con
5 Rounds
25 m Bear Crawl
5 Power Cleans
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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11 Comments to "Wednesday 1/20/10 CrossFit West Houston"
Daniel J says:
January 20, 2010 at 9:12 am -
Back Squat 255#
Met Con: Forgot my time… 135# for Power Cleans! Rob or could you help me remember my time?
Daniel J says:
January 20, 2010 at 9:45 am -
Sorry Power Cleans 115# Still can’t remmeber my time!
Vanessa says:
January 20, 2010 at 9:47 am -
Back Squat – 165 lbs
Met Con – 5:11 (85 lbs for cleans)
Ryan H says:
January 20, 2010 at 8:39 pm -
Back Squat: 175-195-205-225-235 lbs
MetCon: 4:52 (155 lb power cleans)
Daniel J says:
January 20, 2010 at 9:10 pm -
Way to go Ryan! 155# power cleans!
Steph D says:
January 20, 2010 at 9:11 pm -
BS: 175-185-195-205-215
Met Con- 4:23 (technically 4:22:30 but apparently Rob likes to round up ;)) with 115# power cleans
Half the battle on this one was just trying not to slip too much on the turnaround… I almost took Mo out on the third one.
Joel W says:
January 20, 2010 at 10:00 pm -
I did 225, 235, 245, 255×4, then back to 225. Met con 5:30ish with 62 kilo cleans. (SI units for all you engineers)
Brian says:
January 21, 2010 at 7:00 am -
BS – 175-185-195-205-215
Metcon – 3:55 (115#)
Maybe should have gone a little heavier on the PC, but still good metcon. Don’t remember last time (or if ever) that I’ve done bear crawls and having to do them on wet grass/leaves was interesting. Made for a few slippery PC’s
Ryan, Great work on the 155# PC !!
Steph, looks like you and I are on the same track w/ weight (both BS & PC) 🙂
Steph D says:
January 21, 2010 at 8:39 am -
@Brian
Looks like it! You’ll have to come into the box one day so we can lift together on one of these heavy days.
Steph D says:
January 21, 2010 at 9:09 am -
Oh wait- ok, I screwed up a little on my posting. I’m a little OCD, so I’m reposting….
BS: 155-175-185-205-215
So, we’re not completely on par, Brian, but I’m sure I could’ve started at 175!
Chris M says:
January 21, 2010 at 2:34 pm -
Little late here but i maxed at 195 lbs on the back squats
did 135 cleans and the time was 4:23
I’ll vouch for Steph, she got me by half a second.