WOD
OH Squat
5-5-5-5-5
Met Con
AMRAP in 12 minutes
200 Run
3 HSPU
6 Pull Ups
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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18 Comments to "Monday 3/29/10 CrossFit West Houston"
Mike S says:
March 29, 2010 at 5:12 am -
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 -
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 -
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 -
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 -
@Vanessa
That’s awesome Vanessa!!
Steph D says:
March 29, 2010 at 11:11 am -
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 -
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 -
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 -
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 -
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 -
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 -
Congrats Steph for being the first female to enter the Muscle Up Club!!!!!!!
Aja B says:
March 29, 2010 at 7:08 pm -
WHATTTTT and I missed it!! Sick Steph, Great work
Rojelio says:
March 29, 2010 at 7:16 pm -
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 -
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 -
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 -
OH Squat- 65#
6 Rounds on purple band.
Sandra says:
March 30, 2010 at 12:04 pm -
Max overhead squats I got to today 57#
Met Con: 6 rounds plus the run