WOD
Front Squats
3-3-3-3
Met Con
Run 400m
9 Thrusters M95 W 65
21 Push Ups
Run 200 M
15 Thrusters
15 Push Ups
Run 200 m
21 Thrusters
9 Push Ups
Run 400 M
Two Additions:
Good luck to Kristen M who will be representing CFWH at the BCS Games in College Station tomorrow!
Congrats to Joel W after weeks of perserverence finally got his first muscle up yesterday! No picture yet!
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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11 Comments to "Friday 4/30/10 CrossFit West Houston"
Ana B says:
April 30, 2010 at 7:39 am -
Front squats: 135 lbs
MetCon: 13:21, thrusters @ 60 lbs
What a fun WOD!! Thanks, Rob! And thanks, Vanessa, for the great coaching today! Looking forward to more of the same!
Daniel J says:
April 30, 2010 at 8:15 am -
Fronts Squats: 225
MetCon: 10:37 Rxed
Awesome WOD Rob!
Vanessa says:
April 30, 2010 at 8:27 am -
FS – 145 lbs
Met Con: 11:something…I came in pretty close to Daniel.
Joel W says:
April 30, 2010 at 8:57 am -
Front squats: 205
metcon 13:20ish. I was one step in front of Ana B.
Mel V says:
April 30, 2010 at 10:49 am -
FS: 100#
Metcon: 17:16 57# thrusters
Good gravy, this one was really tough for me. THANK YOU Rob and Vanessa for helping me push through, that kind of encouragement is invaluable!
I also felt a little better when I realized I did 57# thrusters instead of 47# – thanks to Ryan for being better than me at math.
Steph D says:
April 30, 2010 at 1:41 pm -
YAY Joel for the muscle up, double good luck to Kristen in the competition this weekend, hooray to Ryan for his first solo weekend with classes at the box :), and GO MEL on those 57# thrusters! You and Ana might as well just do RXed! HA.
Daniel J says:
April 30, 2010 at 1:48 pm -
Congrats Joel… I see hardwork paid off.
Ana B says:
April 30, 2010 at 6:20 pm -
Sweetness on the muscle up, Joel!!
Joel W says:
April 30, 2010 at 7:16 pm -
Thanks all for the congrats. Ill see you when I get back from europe.
Ryan H says:
April 30, 2010 at 7:46 pm -
WOD from CF Spartanburg: 30 minute time limit
Start with a 250m row followed by 25 double unders. Add 250m and 25 double unders each round. Complete as many rounds as possible in 30 minutes. Score total distance covered and total number of double unders completed.
I rowed a total of 4625 meters and did 375 double unders. Not fun.
Nicole G says:
April 30, 2010 at 8:17 pm -
@Ryan – That. Sounds. Miserable.