WOD
5x :30 Holds
Met Con
DB Bear Complex
AMRAP in 15 mins
5 DB Deadlifts
5 DB Cleans
5 DB Push Press
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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9 Comments to "Friday 05/07/10 CrossFit West Houston"
Steph D says:
May 7, 2010 at 7:27 am -
Made it through all of my HS holds unbroken- which was a small feat in itself.
DB Complex: 14 rounds exactly (30# DBs)
Happy Friday everyone!
Vanessa says:
May 7, 2010 at 7:59 am -
10 rounds + 5 cleans (30 lbs DB’s)
Great job Steph! I really liked this one…it was fun…I need to pick up the pace next time!
Have a great weekend everyone and good luck tomorow at the Helen Challenge…I wish I could be there to cheer you all on!
🙂
Lance O. says:
May 7, 2010 at 8:02 am -
10 rounds + 5 cleans (25#) that was a good one. Couldn’t hold the HS wihtout breaking.
Kristen says:
May 7, 2010 at 10:13 am -
15 rounds + 2 DL (20#). No real handstands for me, but I made it through three modified pikes w/o breaking.
Mel V says:
May 7, 2010 at 10:55 am -
9 rounds + 5 cleans (20#)
Held all the handstands except for the last 5 seconds of the final one. My shoulders just weren’t having it.
heather says:
May 7, 2010 at 11:21 am -
14 rounds + 3 cleans (12#)
held most hand stands for full 30 seconds, wrists were killing me!
31 birthday burpees at the end of class for me! Thanks to everyone for doing them with me!
Nicole G says:
May 7, 2010 at 4:28 pm -
15 rounds + 3 push press (20#)
sweat like a cow. although i bet cows don’t sweat. whatever, i stink.
bonus round of 31 happy birthday heather burpees:)
Aja B says:
May 7, 2010 at 6:18 pm -
definitely one of the most fierce workouts in Rob’s arsenal. I sweat out a small child today.
Hope to see everyone out at the “I <3 Helen" challenge tomorrow!
Lets crush her as a unit!!!!
Steph Do says:
May 7, 2010 at 8:51 pm -
I did this one on my own since I’m FINALLY back in town, just couldn’t make the class. Held the hand stands for the full 30 each time. 12 rounds + 5 DL with a 20 lb DB. Not bad, but I really need to work on my cleans…
Looking forward to the challenge tomorrow!