WOD
Back Squat
5×3
Met Con
15 Muscle Ups for Time
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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12 Comments to "Friday 2/5/10 CrossFit West Houston"
Brian says:
February 5, 2010 at 7:47 am -
Happy Friday!! Feeling good today after this WOD…
BS – 185/205/225/230(pr)/235(pr)
Metcon – 7:09
8 Muscle-ups legit (well, without turnout at the bottom), then 7 remaining as jumping muscle-ups into the low dip position. 1st time doing muscle-ups in a WOD, so very happy that I did 8 of them.
Daniel J says:
February 5, 2010 at 9:04 am -
Back Squat
5×3 now that I think about it 310lbs was my last set!
Met Con
25 Muscle Ups
3 rounds
10- 30″ BJ
10- DU
10- GHD
Vanessa says:
February 5, 2010 at 9:16 am -
Back Squat – 180 (2 times)
20 – Muscle Ups – feeling better…certainly noticed my ring dips are improving!
Nicole G says:
February 5, 2010 at 7:31 pm -
Back Squat – 95 max
Muscle up practice (jumping ring pullups, thin purple band assisted dips)
25 push ups
Mel V says:
February 5, 2010 at 8:10 pm -
Back Squat – 225 on the last set (taking it easy on the back)
MetCon – 15 MU’s in 3:30… Thankfully Chris was there today so he could demonstrate proper form on these. It felt really good to get through all of em.
Extra Credit: 800m, 400m, 200m run
25 CF push-ups
Ryan H says:
February 5, 2010 at 8:11 pm -
Yeah… Mel’s not up to 225 on the BS yet. That was me.
Nicole G says:
February 5, 2010 at 9:33 pm -
I was getting totally freaked out reading that!!! Thank goodness you clarified Ryan!
Steph D says:
February 5, 2010 at 9:37 pm -
BS: up to 225 (same as Ryan- taking it easy on the back)
Muscle up practice. Almost got a full one with Chris’ help on my form! Probably did at least 30… I’m very sore right now.
Vanessa says:
February 5, 2010 at 11:31 pm -
Got my 25 push ups in tonight…barely!!!
Jake says:
February 6, 2010 at 2:38 am -
I GOT A MUSCLE UP, actually 4! So excited!
Steph D says:
February 6, 2010 at 12:00 pm -
Awesome work Jake. It looked really solid!
Rob says:
February 6, 2010 at 4:13 pm -
Jake congratulations on getting your firs muscle up.
Matt glad we could finally get the picture of you doing a muscle up.
Chris and Ryan nice work on the 15 mucle ups for time! The 8 MU in a row, by Chris was pretty impressive!