WOD
Skill Work
Hand Stand Holds
3x max time
Deadlift
3-3-3-3
Met Con
The Baseline
Row 500 m
40 Squats
30 Sit Ups
20 Push Ups
10 Pull Ups
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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20 Comments to "Friday 3/26/10 CrossFit West Houston"
Mike S says:
March 26, 2010 at 3:50 am -
Did Thursday’s Workout
Run 400m
5 rounds
10 thrusters – 95#
20 KB swings – used 25# DB in each hand
Run 400m
29:11
Nicole G says:
March 26, 2010 at 6:34 am -
thumb push ups? are you kidding me? gawd!
Joel W says:
March 26, 2010 at 7:38 am -
1:30 improvement on baseline
WOD 4:40ish
Deadlift 330 Loosing weight does not help this lift. I will get the strength back.
Kimberly says:
March 26, 2010 at 7:46 am -
i love the custom rap song mixed especially for this video… i especially love the part a little past halfway through where he’s talking about oven-baked tilapia, pomegranates, and blueberries, and sun-dried tomatoes… HA
Steph D says:
March 26, 2010 at 8:09 am -
DL: 225-245-265-285 (2 reps- not sure if i got the last one at full extension)
Met Con: 5:54 with ring dips instead of pull ups– 0:20 seconds slower than my “baseline” PR, but it’s a whole different ball game with 10 RXed ring dips at the end…. gotta work on that. A huge weakness!
Steph D says:
March 26, 2010 at 8:24 am -
Also- loved looking over and seeing THREE other people rowing next to me :). YAY for 4 rowers in the gym now!!!
Reese says:
March 26, 2010 at 8:30 am -
DL: 275 (1 rep on last set)
Met Con: 5:02
Have a good weekend everyone! I might try and make it to a DFW Crossfit on Saturday morning.
Kristen says:
March 26, 2010 at 8:52 am -
Deadlift: 255
WOD: 5:49
Brian says:
March 26, 2010 at 9:03 am -
@Reese
If you are interested, I think GSX Athletics in Fort Worth (the one that Jeff Tucker owns; https://www.gsxathletics.com/crossfit.asp ) has a free class they run on Saturday mornings. I saw it on their blog a while back and always want to keep it in the back of my head in case I’m up there for some reason. Not sure if Tucker will be there, but still would be cool to see his place.
Rob says:
March 26, 2010 at 9:23 am -
The thing that makes GSX great is the back outside area. Tons of pull up stations. The indoor room is small. If you are in Dallas, go see Dallas CF Central.
Daniel J says:
March 26, 2010 at 9:35 am -
Deadlift: 340
WOD 4:31 with a 10# Vest
Vanessa says:
March 26, 2010 at 10:02 am -
It was a great morning this morning at CFWH…if only I could remember my times to post…I think I was too sleepy! I think my deadlift was 225 lbs and I think my met con was 4:58…that is all I got!
Have a great Friday everyone!!! 🙂
Mike D says:
March 26, 2010 at 10:27 am -
Deadlift 260, WOD 4:33
rob says:
March 26, 2010 at 11:34 am -
@Vanessa
Vanessa you sell yourself short, I think you are right on for the deadlift and met con numbers. You were not that sleepy 🙂
Steph D says:
March 26, 2010 at 12:09 pm -
WOW- just got a chance to watch the video. And I just wanted to be able to do better ring dips?!
By aspirations are so much higher now :).
Rob says:
March 26, 2010 at 3:49 pm -
DL 290
Met Con 4:24
Kristen says:
March 26, 2010 at 4:17 pm -
Have you all heard about this?
Bayou City CrossFit(location) is hosting a Team Competition and crawfish boil on Saturday, April 17 at 12:30pm. First WOD will start at 1:00pm and second WOD will be around 3pm. Each team is required to have 4 members (2 females and 2 males). Team fee is $100 and includes competition and food. They will also have a “SCALED” version of the WODs for those who are interested. If you do not want to participate in the workout you can go and eat for $10.
Nicole G says:
March 26, 2010 at 5:41 pm -
Max hand stand hold 1:32
DL 115
MetCon 5:21 (down from 6:32 and an assitance band in November)
Heather says:
March 26, 2010 at 5:54 pm -
@Nicole G
Nice job Nicole! If I could only learn to do a handstand 🙂
Aja B says:
March 27, 2010 at 10:39 am -
Love that you posted the video of Hannibal Rob, love it