WOD
Weighted Ring Dips
5-5-5-5-5
Met Con
AMRAP in 10 min
5 HSPU
10 Russian KB Swing Each Arm
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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4 Comments to "Friday 4/16/10 CrossFit West Houston"
Mike S says:
April 16, 2010 at 5:36 am -
First off…congrats Rob and Sandra on one year with the box. I’ve learned a lot in my short time here and look forward to continuing to train and learn with you.
I attempted the anniversary WOD
21-18-15-12-9-6-3
Deadlift – 265#
25# DB Thrusters
The 265# deadlifts killed me…I was worn out after the first two rounds, but finally got it all finished in 25:37
Daniel J says:
April 16, 2010 at 7:58 am -
WOD 6 Rounds + 3 HSPU (Very tough on the HSPU)
Vanessa says:
April 16, 2010 at 4:04 pm -
2 1/2 mile jog
2 mile sprint work (sprint a block walk a block)
1/2 mile jog
Tabata ring pull ups
Tabata air squats
Tabata push ups
Tabata abmat sit ups
Steph D says:
April 16, 2010 at 5:40 pm -
No weight on ring dips- just working on consistency.
7 rounds + HSPUs + 10 swings (35# KB)
Plus a total of 4 successful muscle ups :). As Aja puts it best- now I feel “legit.”
Congrats to Eric for his first MU!!!