WOD
“Air Force” (Courtesy of CrossFit TNT WOD #1 of MidWestern Sectionals)
For time:
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats
RX M95;W65
WOD begins with 4 Burpees and every minute on the minute perform 4 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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13 Comments to "Monday 2/22/10 CrossFit West Houston"
Nicole G says:
February 22, 2010 at 8:33 am -
Saturday WOD at Crossfit Westlake in Austin:
Waiter Walk Cindy:
AMRAP in 20: 5 pull-ups, 10 push-us, 15 air squats, 50m overhead weighted walk (45/25)
Rx 10 rounds plus 8 push-ups
Vanessa says:
February 22, 2010 at 11:09 am -
WOD: 10:10 RX – overhead squat killed me on this one…I can’t believe the women’s sectional winner did this around 4 mins. Talk about an ego check! OMG!!
3 rounds 3 – Turkish Get Ups – 30 lbs
Joel W says:
February 22, 2010 at 11:39 am -
Ugg…I did this workout with 75 lbs. in 18min+some sec. It was totally brutal. I just could not get comfortable on the overhead squats. One min I would have the shoulders locked then it would take one whole round to get the feeling right again. I am glad I gutted it out and did not drop the weight but…I really need to get stronger shoulders or something.
The feeling is great when you are done with this one.
Nicole G says:
February 22, 2010 at 12:00 pm -
WOD: 7:54 @ 30lbs. I had to do the weight of my weakest set, and OH squats suck for me. Wish I could have done 37, but I’ll get there soon:)
Turkish get ups – 20 lbs. Those things are bizarro.
Steph D says:
February 22, 2010 at 12:22 pm -
Wow- excellent time Vanessa. Way to school that 65# after you worked with it on Saturday in the last WOD as well!
The women’s sectional winner did this in 5:58, so don’t be too hard on yourself- you weren’t far off. Now the MEN’S first place did it in 4 minutes… Let’s see Chris, Ryan, and Aja match that effort :).
Sandra says:
February 22, 2010 at 1:46 pm -
@Vanessa
You could probably go a bit faster with fresh muscles….you guys did a lot on Saturday!!
Rob says:
February 22, 2010 at 4:21 pm -
I went 85 with this WOD until 1 miserable failed rep into the OH Squats, which is a neon light of weakness for me. I dropped to 65 and struggled still. I ended up at 11:30 … this was a suck.
Vanessa says:
February 22, 2010 at 5:18 pm -
@Sandra
That was the exact excuse I gave Rob! LOL! I hate giving an excuse, but seriously, I am sore from Saturday! Maybe could have shaved off a couple of seconds with fresh musles…maybe!
Daniel J says:
February 22, 2010 at 8:15 pm -
WOD at 85# 9:19 this one hurt!
Steph D says:
February 22, 2010 at 9:02 pm -
8:40 at RX women’s weight…. The burpees were the suck for me on this workout. Decently happy with my time though :).
Plus 35# KB Turkish get ups, and then about 30 push presses to work on form (I think I got it!)
Ryan H says:
February 22, 2010 at 10:16 pm -
6:28 using the womens RX weight of 65 lbs
Mel V says:
February 22, 2010 at 10:17 pm -
8:37 at 27 lbs
Tricia says:
February 22, 2010 at 11:59 pm -
Vanessa you did awesome!!!