WOD
Cleans
5-5-5-5-5
Met Con
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Pull Ups
Push Ups
Squats
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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17 Comments to "Monday 5/3/10 CrossFit West Houston"
Mel V says:
May 3, 2010 at 10:10 am -
Open Gym yesterday inspired by the BCS Competition:
WOD 1:
500 m row
30 Box jumps
30 KB swings 30#
500 m row
30 OH squat 37#
30 PP
500 m row
16:06
WOD 2:
21-15-9
Thrusters and burpees
6:34 (For the record Chris Mc’s time was 6:32, I almost had him!) 🙂
Vanessa says:
May 3, 2010 at 11:22 am -
Squat Cleans – 115 (1)
Met Con: 11:38 ish…I can’t remember…
Nicole G says:
May 3, 2010 at 11:28 am -
Cleans – 70lb
Met Con: 14:52
Steph D says:
May 3, 2010 at 11:38 am -
@ Mel V-
I think you’re missing a WOD. Where’s your max deadlift?! 🙂
Mike S says:
May 3, 2010 at 12:01 pm -
Cleans – 215(3)
Met Con – 16:05 I think
Nicole G says:
May 3, 2010 at 12:21 pm -
@ Steph – speaking of deadlift: I pr’d by 10# yesterday at open gym on deadlift @ 3×140# (previous 1×130#). Also went up 2# on OH squats to 5×62# and ring dips 2-2-3-3-4. Looks like that week off really helped:)
Mel V says:
May 3, 2010 at 12:48 pm -
@Steph D yea, I opted out of that one. whoops!
@Nicole G you are a rockstar mama! i’d totally put my money on you on at a “old folks” CF competition 🙂
Kristen says:
May 3, 2010 at 2:50 pm -
@ Mel V- Awesome times on those WODs!
Squat Cleans 65, 75, 85, 95, 105
WOD 13:41
Ana B says:
May 3, 2010 at 4:10 pm -
Squat Cleans: 105 (1)
Met Con: 18:05
Ryan H says:
May 3, 2010 at 6:45 pm -
Power Cleans: 185 on my lest set of 5. I also got 205 up one time.
MetCon: 12:??
Misael says:
May 3, 2010 at 7:15 pm -
Power Cleans – 185#, mix of kinda-power cleans and quasi-squat type cleans on the last set
WOD – 13:31 as rx’d
Steph D says:
May 3, 2010 at 7:53 pm -
95-115-135-145-155 on power cleans (no squats)
Met Con: 15:?? courtesy of FIVE rips on my poor, poor hands…
Nice work Nichole G! Yay for PRs 🙂
Nicole G says:
May 3, 2010 at 8:12 pm -
@ Steph again – you are HARD CORE to do today’s WOD with those hands I saw the other day. Owie!
Rob says:
May 3, 2010 at 8:51 pm -
Zach did his 5 birthday burpees today.
Ana B says:
May 3, 2010 at 9:38 pm -
@Rob – love it!!!
Nicole G says:
May 4, 2010 at 6:48 am -
Go Zach!
Jake says:
May 4, 2010 at 8:33 am -
215 Power clean met con 13:21, atta boy Zach! Happy Birthday!