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Workouts

Monday 3/29/10 CrossFit West Houston

By Rob | In Workouts | on March 28, 2010

WOD

OH Squat

5-5-5-5-5

Met Con

AMRAP in 12 minutes

200 Run

3 HSPU

6 Pull Ups

 

18 Comments to "Monday 3/29/10 CrossFit West Houston"

  • Mike S says:

    March 29, 2010 at 5:12 am - Reply

    Did a workout inspired by the y’alls workout last Thursday

    Clean and Press 5×5
    95-115-135-155-175

    AMRAP in 2 min – 24″ box jumps (55)
    Rest 30 sec
    AMRAP in 2 min – 65# SDHP (37)
    Rest 30 sec
    AMRAP in 2 min – burpees (20)

  • Reese says:

    March 29, 2010 at 8:45 am - Reply

    OH Squat: Only 70# this morning
    Met Con: 8 rounds plus the run w/ 1 abmat on the HSPU

  • Vanessa says:

    March 29, 2010 at 9:48 am - Reply

    Ok, I am going to go to confession a little here…sorry…so, when I saw this WOD this morning I honestly didn’t want to come at all (so glad I didn’t look last night or I would have been up all night). I am SO anxious about HSPU’s after sectionals. Was I going to fail again in front of all my CFWH friends? All during the Overhead squats I was anxious (sorry Alicia…thanks for putting up with me). Then before we even started I was negative…did I really have to struggle through them or could I use an abmat? Well, thanks Rob for making me struggle through them this morning. It certainly felt good to be able to accomplish them and really get my kip down! I am very happy this morning and honestly the best thing I did today was actually braving it and going! YAY! I will not let the HSPU defeat me! Practice, Practice, Practice….

    Overhead Squat – 95 lbs
    Met Con: 7 rounds + 200 m run (no abmat!!!!)

  • Mike D says:

    March 29, 2010 at 10:44 am - Reply

    OH Squat – 75lbs (still haven’t got this figured out!!!)
    Met Con: 8 rounds + run, no abmat

  • Sandra says:

    March 29, 2010 at 10:46 am - Reply

    @Vanessa
    That’s awesome Vanessa!!

  • Steph D says:

    March 29, 2010 at 11:11 am - Reply

    YAY Vanessa- you rock :).

    Awesome rounds everyone! Way to set the bar high for the afternoon classes :/, lol

  • Rob says:

    March 29, 2010 at 12:33 pm - Reply

    Great job everybody this morning. The OH squats are looking better. For some it is still a source of frustration , just keep fighting through. Folake the squats are looking better.

    Congrats to Trey for getting his first handstand today!

  • Rob says:

    March 29, 2010 at 1:16 pm - Reply

    OH Squats 120

    Met Con: 5 rounds

    Totally feeling the effects of Murph yesterday. OH squats and HSPU’s are total goats for me. I program them in because I hate them so I force myself to do them. OH Squats are getting better for me, as there was a day when I totally struggled with the bar. It has taken me a long time to get here. HSPU’s go right along with weak overhead strength for me. I struggled through this one a lot. Murph had a little to do with it, but in general OH strength is one of my weaknesses!

  • Nicole G says:

    March 29, 2010 at 1:39 pm - Reply

    OH Squats: 60lb.

    Felt really strong today and prob. could have even squeezed out 5 more lbs. That is DOUBLE the OH squats I have been doing previously. Guess what? Rob actually knows what he is talking about!

    Met Con: 8 rounds, 1 ab mat

    Extra w/ Joel:
    3 rounds – 20 sec. L-sit (1 on rings, 1 on bar, 1 on parallettes), 15 GHD sit ups, 10 toes to bar

  • Kristen says:

    March 29, 2010 at 1:50 pm - Reply

    Rob, I’m glad you posted your last comment. I was really discouraged with my overhead squats and lack of being able to do a HSPU today. It’s encouraging to know that with practice I’ll eventually get there.

  • Rob says:

    March 29, 2010 at 6:50 pm - Reply

    Kristen,
    I know sometimes things in CF can be frustrating. Keep fighting and you can get those things we want to do.

  • Rob says:

    March 29, 2010 at 6:50 pm - Reply

    Congrats Steph for being the first female to enter the Muscle Up Club!!!!!!!

  • Aja B says:

    March 29, 2010 at 7:08 pm - Reply

    WHATTTTT and I missed it!! Sick Steph, Great work

  • Rojelio says:

    March 29, 2010 at 7:16 pm - Reply

    Tricia you worked my butt off today, thanks I guess? and thanks for all your help tonight.

  • Nicole G says:

    March 29, 2010 at 8:25 pm - Reply

    I’m with Aja…sooooo pissed to miss that! And my awesome cheerleading skill will have to wait…boooo.

    WAY TO GO STEPHANIE!!!!!!!!! yaaaaaaaaaaaaaaaaaaay!!!!!!!!!!!!

  • Steph D says:

    March 29, 2010 at 8:31 pm - Reply

    OH squat: 45-75-105-135-135-135

    Met Con: 6 rounds exactly– subbed ring pull ups for regular pull ups– MUCH harder, but so glad Rob suggested it because that’s what got me loose enough to do my MUSCLE UP!!!! 😀 Hopefully I can do it again soon- I was shaking so hard from exhaustion and excitement after I got it, I couldn’t do another one.

  • April says:

    March 29, 2010 at 9:39 pm - Reply

    OH Squat- 65#
    6 Rounds on purple band.

  • Sandra says:

    March 30, 2010 at 12:04 pm - Reply

    Max overhead squats I got to today 57#
    Met Con: 6 rounds plus the run

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