WOD
Squat Cleans
3-3-3-3-3
plus…
Death by Pull ups
First minute 1 Pull Up
Second minute 2 Pull Ups
Third minute 3 Pull Ups….until you can not complete the number of pull ups for the minute
Cash Out
50 Burpees for Time
Sleep is one of the most underrated tools to improve performance and recovery. It is so important that early man still slept even though they did not have the secure environment of houses, locks, and security systems. Early man was low on the food chain more prey than predator, and yet from sundown to sunup […]
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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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17 Comments to "Monday 3/1/10 CrossFit West Houston"
Vanessa says:
March 1, 2010 at 9:16 am -
110-squat clean
5 dead hang pull ups
Met Con- 2:58 (I think??)
Fun work out day! Good to work out with you Alicia! Have a great week! I will miss you all!!
Chris M says:
March 1, 2010 at 9:45 am -
Sunday open gym:
Did Helen Rx: 8:05, so close to the 8 min barrier.
Steph D says:
March 1, 2010 at 10:26 am -
Did Helen as well on Sunday– 11:31. Nothing to be too giddy over, but at least I beat my previous time.
I blame it on pure exhaustion from the Great Urban Race on Saturday and rowing practice Sunday before Helen. Extremely active and fun weekend though- can’t beat that 🙂
Rest day today. Ironically Chris, Aja, Sandra, and I did “death by pull ups” yesterday after Helen.
Nicole G says:
March 1, 2010 at 12:09 pm -
squat clean – 62lbs
death by pull ups – 3 – aaaaaaallllllmost 4
MetCon – 3:45
Xtra Credit:
31 Harrison birthday burpees (me, Harrison and Joel)
3 rounds: 20 GHD situps, 10 toes to bar (with Joel)
Thanks Joel for indulging my craziness:)
HAPPY BIRTHDAY HARRISON!!!
Joel W says:
March 1, 2010 at 12:09 pm -
175 squat clean. Remember to have a concave back on the pull.
9 rounds on the death by pull ups.
Either 2:29 or 2:39 on the 50 burpees. Then did 31 extra burpees for Harrisons birthday. After all that Nicole thought it would be a good idea to super set GHD sit ups with toes to bar. 3X15 GHD 3×10 toes to bar.
alicia says:
March 1, 2010 at 12:27 pm -
squat clean- 72lbs
pull-ups – 4 purple band
Burpees- 3:20ish??
Rob says:
March 1, 2010 at 1:20 pm -
Harrison way to man up and admit your birthday on a day we were doing 50 burpees for time! Joel and Nicole great teamwork for doing the extras with him!
Kristen says:
March 1, 2010 at 7:46 pm -
Squat Clean 85 #
Pull ups: 7 with green band
Burpees: 5:26
Kristen says:
March 1, 2010 at 7:47 pm -
Sorry for the double post. When I just checked it, I swear it wasn’t there. Weird…
Stacy W says:
March 1, 2010 at 8:04 pm -
92 Squat Clean.
3.5 rounds death by pull ups.
4:05 Burpees.
Daniel Brewster says:
March 1, 2010 at 10:18 pm -
Sunday – 42 Mile Bike Ride – Pretty easy. Just as a point of reference, first training ride of season usually really sucks and I struggle to do 30 miles, so thanks CFWH
Rob says:
March 1, 2010 at 10:37 pm -
165 Sq clean
8 Rounds
3:07 Burpees
Ryan H says:
March 1, 2010 at 11:09 pm -
135 lb squat clean
8 rounds on the death by pull-ups
2:19 burpees
35 minute run through terry hershey park in the rain
Mel V says:
March 1, 2010 at 11:22 pm -
67 lb squat clean
8 rounds
3:08 burpees
Chris M says:
March 2, 2010 at 8:25 am -
185 # squat cleans
8 rounds of pull ups
2:13 on the burpees
Steph D says:
March 2, 2010 at 8:47 am -
Yayyyyy Kristen- we got a new post-er! Congrats on those pull ups girl :).
Also, Joel and Nicole- your extra credit ab work made MY stomach hurt. Might have to add that after today’s workout….
April says:
March 2, 2010 at 11:32 am -
72 lb squat clean
3 (almost 4) pullups
4:24 burpees – yuck!