WOD
Squat Cleans
5 x 5
Met Con
3 Rounds
25 Burpees
25 Slam Balls
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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13 Comments to "Thursday 2/11/10 CrossFit West Houston"
Steph D says:
February 11, 2010 at 9:58 am -
Don’t forget- FIFTY PUSH UPS TODAY for the challenge!!! Break ’em up however you need to. It’s ok if it’s hard- it’s called a “challenge” for a reason!
Vanessa says:
February 11, 2010 at 10:48 am -
@Steph D
It is amazing how this challenge actually WORKS! By the last 3 days I was able to do 25 push ups unbroken…bring on the next step of 50 push ups!
Nicole G says:
February 11, 2010 at 6:53 pm -
Crossfit Endurance Workout
9 x 1 min. on/1 min. off
Treadmill at .05% inclinc
2@8.8 (6:48)
2@8.9 (6:44)
2@9.0 (6:39)
1@9.1 (6:35)
2@9.2 (6:31)
I will get that darn mile down as close to 7 as possible if it kills me!
Steph D says:
February 11, 2010 at 8:15 pm -
Holy cow Nicole- I don’t even wantto post after that bada$$ workout of yours ;).
Squat Cleans: 85-105-115-125-135
Met Con- 8:20 …. Good race D Brew! Thanks for the push.
Vanessa says:
February 11, 2010 at 8:24 pm -
Met Con: 8:05
squat cleans, well, I am working on them
Joel W says:
February 11, 2010 at 9:40 pm -
Okay I did not do this met con, but I did cross fit endurance. The workout for it today was 2000m at damper setting 10 to simulate hill runs. I rowed the 2k in 7:11, which was a 10 second PR. I am so happy right now.
Daniel J says:
February 11, 2010 at 9:57 pm -
Squat Cleans
5 x 5 (75-95-125-145-155)
Met Con 7:09
Daniel J says:
February 11, 2010 at 9:58 pm -
Nice job everyone!
Nicole G says:
February 11, 2010 at 10:57 pm -
@Steph D. – those squat cleans should be in the freaking Olympics. 2012, look out!
Joel – you are a rowing fool. Congrats on the PR!
Steph D says:
February 11, 2010 at 11:15 pm -
Hahaha- not a chance Nicole. Today I didn’t push it much because I’ve got an elbow that’s bugging me. The boys were the ones pulling big weight!
Joel- Amazing PR, good for you!!!
Chris M says:
February 12, 2010 at 8:43 am -
Worked up to 165 on the Squat cleans and did the met con at 7:12, damn you Daniel J.
Sandra says:
February 12, 2010 at 2:58 pm -
@Joel W
Congrats!! I bet that feels good!
Sandra says:
February 12, 2010 at 3:02 pm -
OK…I feel like a lame-o next to you heavy hitters!! I got my squat cleans up to 80#. The met con took me almost 11 minutes.