WOD
Front Squats
5-5-5-5-5
Met Con
30-20-10
One Arm DB Snatches L/R
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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15 Comments to "Monday 3/22/10 CrossFit West Houston"
Steph D says:
March 22, 2010 at 9:39 am -
There’s a pretty sweet video of highlights from our 2nd WOD at the CST Sectionals on the http://www.crossfit.com mainsite…. it’s listed underneath today’s WOD and picture. Chris and Aja make an appearance!
Daniel J says:
March 22, 2010 at 9:45 am -
Front Squats
5-5-5-5-5
135-155-175-195-225
Met Con 6:31 with a 10lbs Vest
30-20-10
One Arm DB Snatches L/R
Burpees
Nicole G says:
March 22, 2010 at 11:02 am -
45-65-70-75
Met Con 8:03 (20#)
What is up with the weighted vests??
Kristen says:
March 22, 2010 at 11:32 am -
FS: 85, 95, 100, 100, 105#
WOD: 20# Db
Rob, forgot to check my time. Is it still on the board?
Joel W says:
March 22, 2010 at 12:03 pm -
185 front squat. I need to work on my weight jumps.
Met con: 35 lb dumb bell 6:40 ish.
Chris M says:
March 22, 2010 at 12:32 pm -
Worked up to 205 on the squats
Metcon: 6:05 w 40lb db
Steph D says:
March 22, 2010 at 1:30 pm -
@Nicole G
Some of the hero WODs suggest the idea of wearing a weighted vest to do it RXed. Also, a few of the sectionals recently had weighted vests required in the WODs so some of us thought it would be a good idea to start training with one on! I’m waiting for a good WOD to try it out on….
rob says:
March 22, 2010 at 3:47 pm -
Front Squat 195
Met Con 6:39 @ 40 lbs
Nicole G says:
March 22, 2010 at 5:43 pm -
@Steph- today’s would be perfect!
Does anyone want to do a Team Murphy with me at open gym this Sunday? I am not ready to do the full monty at Memorial with Rob yet:)
rob says:
March 22, 2010 at 6:56 pm -
@Nicole G
what? Find someone to team it up at the park or do a half murph.
Reese says:
March 22, 2010 at 9:08 pm -
115 on Front Squats
6:58 @ 30 lbs
Steph D says:
March 22, 2010 at 9:37 pm -
45-75-115-165-165-165 (3 warm up sets then 3 challenging sets)
Met Con: 6:41 with 35# DB
Plus lots of work between GHD sit ups, double unders, and C2B pull ups. Apparently I’m supposed to work hard before Regionals, and unlike what I previously thought, I did not make it past Sectionals based on looks. Weird, I know…. 😉
Mel V. says:
March 22, 2010 at 11:12 pm -
37-47-52-67-72
Met Con: 6:43
Kimberly says:
March 23, 2010 at 9:05 am -
@Nicole G
i would do it with you, but i have to be at a bachelorette weekend during open gym time 🙁 if you wanted to do it around 4:30 pm or so at memorial, i’d be down for that. even though i’d mess up your time since i’m a slow runner…
Kimberly says:
March 23, 2010 at 9:05 am -
also, 100lbs on front squat, and i didn’t look at my wod time AGAIN.