WOD
5 Rounds
200 m Run
5 Clean And Jerks
10 Knees to Elbows
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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15 Comments to "Tuesday 2/2/10 CrossFit West Houston"
Daniel J says:
February 2, 2010 at 9:26 am -
MetCon
13:21 125#
Tabatha Planks 25#
Nicole G says:
February 2, 2010 at 12:05 pm -
CF Endurance – Running
6 x 400m (2 min. rest between sets)
On the treadmill:
1 @ 7:04 pac (8.5)
2 @ 6:55 pace (8.7)
2 @ 6:46 pace (8.9)
1 @ 6:42 pace (9.0)
all sets at .5 incline (working toward 1.0 incline when on treadmill)
Joel W says:
February 2, 2010 at 2:06 pm -
Nice Nicole.
I did CF Endurance Row this morning. 6x500m with 2 min rest between. Average pace 1:42. My legs were shot from yesterday the last two intervals my pull was lacking very much.
Steph D says:
February 2, 2010 at 2:16 pm -
Wow- excellent times Nicole! Can I just grab onto your hoodie and you pull me along on the Pelican Challenge ;)?
Ryan H says:
February 2, 2010 at 2:25 pm -
Here’s a bunch of good Paleo info from County Line Fitness in Roanoke, TX – I had no clue Texas had a Roanoke…
https://www.countylinefitness.com/paleo.html
If you haven’t already seen the videos try to take a look at those – specifically the “Paleo Exercise” video. It does a great job of explaining why we should train using CF methods as opposed to the traditional “long, grinding workout.”
Jake says:
February 2, 2010 at 4:18 pm -
@Ryan H
Thanks for this! I needed a refresher after my big lunch splurge today. 80% is better than none right Rob? Man it was heaven, but I gotta say, I feel like shit now. Make me pay for this in today’s workout!
Daniel J says:
February 2, 2010 at 4:40 pm -
@Ryan H
Thanks Ryan
very helpful info!
Nicole G says:
February 2, 2010 at 7:59 pm -
WOD 15:02 (57lb) – thanks Rob for pushing me on the c&j weight
Tabata plank hell + day 2 of push-up challenge
Nicole G says:
February 2, 2010 at 8:00 pm -
Joel, you are a rowing animal! I would do a 1:42 for about 250m!!
Vanessa says:
February 2, 2010 at 9:19 pm -
Sprint work (5 sets at 9.2 on treadmill)
20 min run
5 rounds: 10 push ups, 10 sit ups, 10 air squats – 5:40
ring dips
pull ups
25 push ups for challenge
Steph D says:
February 2, 2010 at 10:30 pm -
WOD 16:47 with 115#– full squat clean/ jerk for the first 3 sets, then dropped to power cleans/ jerks for 2 sets (sketchy back muscles)
Awesome job to the boys at 5:30 for pushing some big weight and doing the full
squat cleans. That seriously took it out of all of us- made those K2Es even more tough.
Ryan H says:
February 2, 2010 at 11:24 pm -
WOD – 17:22 w/ 135 lb squat clean & jerks and toes to bar
25 CF push-ups
Chris M says:
February 3, 2010 at 8:30 am -
WOD – 16:26 w/ 135 lb squat clean & jerks and toes to bar
tabata planks
25 CF pushups
James says:
February 3, 2010 at 9:02 am -
Thanks for pushing me Rob! I was able to do more on the c/j than I would have guessed. The runs were still the killer. And the planks weren’t happening! Six months ago we did cleans only 2/min for 15 mins and I was at 95 lbs. Slowly but surely.
Kimberly says:
February 3, 2010 at 12:58 pm -
18 something for the WOD at 70#