WOD
OH Squat
3-3-3-1-1-1
Met Con
20 Pull Ups
5 SDHP M75/W55
15 Pull Ups
10 SDHP
10 Pull Ups
15 SDHP
5 Pull Ups
20 SDHP
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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11 Comments to "Friday 6/25/10 CrossFit West Houston"
kimberly says:
June 25, 2010 at 8:27 am -
i didn’t see my time for the wod (boo) but i did it rx.
OHS- 65-75-80-90-95-100
left shoulder and wrist were hurting today and yesterday 🙁
Ryan H says:
June 25, 2010 at 9:04 am -
We’re in Longview for a wedding and dropped in on a class at Crossfit Citadel this morning. They work out of a globo-style gym but they’ve got some great stuff going on… I definitely recommend hitting em up if you’re ever in the area.
WOD – Badger
Time: 39:24 RX
Aja B says:
June 25, 2010 at 11:11 am -
Wow Ryan, drop-in Badger? I think I’ll pass on Crossfit Citadel!!!
heather says:
June 25, 2010 at 1:14 pm -
Tough workout, the pullups really got me!
OH squat 60#
Met Con
11:01 45#
Brian says:
June 25, 2010 at 1:25 pm -
Love that video, seen it several times in the past. Nicole is awesome! Wish I had that flexibility!!
Probably going to hit this WOD on Sunday….
Mel D says:
June 25, 2010 at 3:49 pm -
85# OH squat. A new PR!!
Met con: 8:54ish…47lbs.
Steph D says:
June 25, 2010 at 5:59 pm -
Well, I was going to attempt max reps at bodyweight (165) but after warm up sets at 95 & 135, I realized 155 was enough for me today. (apparently, I weigh too much).
So, did 5 rounds of max reps at 155#: 4-5-6-7-6
Met Con: 8:24 men’s RX (75#)
Vanessa says:
June 25, 2010 at 7:04 pm -
Deadlifts – 230
Sprint work on the treadmill
2 mins at 8.5
1 min at 3.0
Repeat 6 times
Lots of fun! Although I got lots of crazy looks working on my deadlift…not sure those guys are used to seeing girls lift weights! LOL!
Lance O. says:
June 25, 2010 at 7:53 pm -
175lbs OH Squat (PR), 13 something on the WOD (RX) but did an extra round because I cant count… duhh Great work out and WOD!!
Brian says:
June 27, 2010 at 7:11 am -
OHS – 125/135/145/155/165/175(f)
Metcon – 5:05 (RX’d)
175# would have been a PR. Got down, but couldn’t get back up 🙁
Mel V says:
June 27, 2010 at 10:30 pm -
Crossfit Citadel WOD
Modified Badger (3 rounds of 15 Squat Cleans w/ 55 lbs, 15 pull-ups, 800m run)
33:31