WOD
OH Squats
3-3-3-3-3
Plus…..
200 m Farmers Carry
3 Rounds
5 HSPU
15 Wall Shots
200 m Farmers Carry
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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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31 Comments to "Wednesday 3/3/10 CrossFit West Houston"
Kristen says:
March 3, 2010 at 8:14 am -
OH squats- 42#
WOD- 7:30, modified box push-ups, 14# ball for 1/2, then 10#
Chris M says:
March 3, 2010 at 8:23 am -
OH Squats 155#
Metcon: 8:36, HSPU to floor, 20# WB, and 53# kbs….tough on the shoulders!
Steph D says:
March 3, 2010 at 8:45 am -
OHS: 95-115-125-135-145
Met Con: 9:18 (HSPU were spotty on ROM by the last set, but I tried my hardest- no more ab mat! Excellent ROM from Chris farther down the wall :), 14# WB to 10 ft. target (that’s right, I’m a boy), and 35# KBs)
Rob- I blame you for not being able to fix my hair properly this morning before work. Nice WOD!
Steph D says:
March 3, 2010 at 8:46 am -
P.S. Bada$$ picture Chris!
Daniel J says:
March 3, 2010 at 9:03 am -
OH Squats 165# PR for me… Yay Yay
MetCon 8:54 (My shoulders are not happy with me!)
HSPU to Floor
20# WB
53#KBs
alicia says:
March 3, 2010 at 9:20 am -
OH Squat- 80#
MetCon: 7:53 (HSPU were no good. I only went down the distance of 2 abmats)
10# WB
30# DBs
Rob says:
March 3, 2010 at 9:31 am -
Daniel nice job on the PR. Sorry Steph, I never think about fixing hair as I don’t have any:)
April says:
March 3, 2010 at 9:33 am -
Hey girls! (sorry guys, female-oriented) Steph and I created a tshirt for the Warrior Dash so we can all look like bada$$es together 🙂 click on the link below to order. Right now they are $4 off totaling $21.95 and there is a tank for $16.95. We will order separately so no one has to worry about collecting money. We’re ordering ours today, so post to comments if you want to buy one so we know how many people will be matching!!
https://www.zazzle.com/cr/design/pt-shirt?dz=988fabe3-3489-4088-8424-aa100fd4551c&clone=true&pending=true&context=lindsay&view=back
Vanessa says:
March 3, 2010 at 10:09 am -
Stone Way Crossfit WOD: 8:09 mins
Row 350/Run 200m
30 Elbows to knees
Run 400m
30 Double Unders
30 Air Squats
20 Box Jumps, 24”/20”
Our warm up was 3 rounds of 60 second jump rope (double unders) and 10 clean and jerks! I was tired before the WOD! LOL!
P.S. Rob, I got you a T-Shirt! Oh and at their sectionals last weekend, they had muscle ups in their WOD!
Vanessa says:
March 3, 2010 at 10:10 am -
That is a Ba$$ Shirt! Such a GREAT idea!@April
Nicole G says:
March 3, 2010 at 12:08 pm -
@April/Steph – my friend Tracy and a big group from CF Champions are doing the 1:00 Warrior Dash too. Do y’all mind if I turn them on to the t-shirts as well, or is it only for CFWH chicks?
Nicole G says:
March 3, 2010 at 12:10 pm -
OH Squats – 45lbs (pretty good for me)
MetCon – 6:12 – (25#db, 2 abmats hspu, 10# wall shots)
Way to go Daniel on the PR and Steph on the boy line!! And V, way to represent CFWH!!
Steph D says:
March 3, 2010 at 12:11 pm -
@Nicole G
The tshirt is for everyone. Feel free to spread the tshirt design around- let’s see how many we can get to represent Crossfit :). Great idea going to CFC!
April says:
March 3, 2010 at 12:18 pm -
@Nicole G Yes, definitely spread it around. Were gonna get everyone turned on to Crossfit!!
Joel W says:
March 3, 2010 at 1:08 pm -
OH Squat-105 worked on form. It is getting better.
MetCon-10+some seconds. I set the 53 lbs kettle bells down twice so I penalized myself 15 burpies that got added on to the time. My biggest weakness is my shoulders. It is obvious in the OHS.
Keep the shoulder workouts up Rob. I will fight through them.
Jake says:
March 3, 2010 at 3:27 pm -
@Steph D
Show off! 🙂 The real question is did you do a one armed HSPU?
Kimberly says:
March 3, 2010 at 3:41 pm -
i’m so buying a shirt. i will fix capitalizations though 🙂
Kimberly says:
March 3, 2010 at 4:18 pm -
@April
what color/s are you getting? so excited about warrior dash (and potentially tough mudder)
Steph D says:
March 3, 2010 at 4:42 pm -
@Jake
Don’t worry- that’s my next trick. Muscle up first. One thing at a time!
April says:
March 3, 2010 at 4:53 pm -
@Kimberly the lime one thats shown.
Nicole G says:
March 3, 2010 at 5:28 pm -
CF Endurance workout:
3 rounds: run 200m, rest 200 time; run 400m, rest 400 time; run 600m, rest 600 time
200m: :44, :44, :46
400m: 1:38, 1:40,1:42
600m: 2:31, 2:34, 2:38
Nicole G says:
March 3, 2010 at 9:22 pm -
They have those shirts in tank top. I’m going to get a lime green tank top instead of a t-shirt!!!!
Ryan H says:
March 3, 2010 at 9:41 pm -
OHS – 135 lbs
WOD – 6:38 (53 lb kb’s, 20 lb wall ball, HSPU to ground)
Vanessa says:
March 3, 2010 at 9:48 pm -
Work Out #2 – Hotel Gym:
Double Under Practice
Tabata Squats
Tabata Abmat Sit Ups
Tabata Push Ups
30 minute jog on treadmill
15 minute walk on treadmill
Question…during my run I got MAJOR charlie horses in my calves. I mean stopped me…hence the reason I had a 15 minute walk. WHAT IS GOING ON??? I have had PLENTY of water while here and have eaten well. Maybe had more sodium than normal as my snacks have mainly been beef jerky (better than the crap they are serving here). HELP…I am worried this might happen at Sectionals…this is NEW to me! It was not fun!
Steph D says:
March 3, 2010 at 10:28 pm -
WOD 2 with Chris-
500 m row
4 rounds of-
5 Curtis Ps (65/95)
10 C2B pull ups
20 burpees
I have no idea what my time was. It wouldn’t really count it anyways as this WOD absolutely beat my back up (with all due credit, it has been hurting for a long time) and I was forced to take about a 5 minute cry-baby break in the middle of the wod before I decided to finish. Boo. Oh well- can’t win ’em all. Chris was a champ though.
Ryan H says:
March 3, 2010 at 10:28 pm -
@Vanessa
You might need to get some electrolytes and potassium in addition to that water. Gatorade and bananas should help with that. A charlie horse could also mean you’re low in calcium, which could definitely be the case since you’ve cut out all dairy from your diet right? Maybe a calcium supplement would help? I’m definitely not the expert on this but by any means. I do know that bananas have always seemed to help me with cramps and charlie horses.
Vanessa says:
March 3, 2010 at 11:28 pm -
@Ryan H
Thanks Ryan…but I will try a banana tomorrow. I do take a calcium supplement twice a day and a multi-vitamin once a day since I cut dairy out of my diet…really good about taking them too! I will try the banana tomorrow (they have them at breakfast here). Thanks for the tips, it was not fun!!!
Mel V. says:
March 4, 2010 at 12:13 am -
OHS: 52lbs
Met Con: 5:38 – that’s a full minute faster than RH, no mind it was with 15lb KBs, 8 lb wall ball and 2 mat HSPU 😉
Joel W says:
March 4, 2010 at 8:18 am -
@Vanessa
The university of New Mexico did a study on its football team and cramping in the heat and elevation. The solution that they came up with was pickles and pickle juice. The amount of electrolytes ect in 1 oz of pickles and the juice is more than enough to stave of cramps and Charlie horses. I’ll do some digging around and see if I can find the study.
Vanessa says:
March 4, 2010 at 10:19 am -
@Joel W
thanks Joel!
Kimberly says:
March 4, 2010 at 11:42 am -
pickle juice, as i’ve found out, is also good to help you recover from heat exhaustion… tastes nasty though. found that out during the hotter than hell ride.