WOD
Hang Power Clean
3-3-3-1-1-1
Then
75 Burpees
**Must complete in sets of at least 15 i.e. if you stop at rep 15 then stop at 25, to rest then you must go back to 15 to begin your set again. If you go from 0 to 25 for first rest then you can not stop again until rep 40.
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 […]
MORE INFO
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. […]
MORE INFO
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 […]
MORE INFO
11 Comments to "Friday 7/9/10 CrossFit West Houston"
Daniel J says:
July 9, 2010 at 7:53 am -
Hang Power Clean
135-155-155-175-195
Didn’t do the MetCon
Brian says:
July 9, 2010 at 9:08 am -
Daniel, I’ll be your 2nd half. I did the Metcon, but not the HPC’s 🙂
Metcon: 5:01 (broken 20/15/15/15/10)
rob says:
July 9, 2010 at 10:12 am -
Sandra and I did this sort of in the YMCA here. There were no bumpers so we kept the weight modest since we could not dump. We did 5×5 My last two sets were 135. Sandra’s were 70.
I did the Burpees in 5:14 25-15-20-15. Sandra did the burpees in 8:17 sets of 15.
Had to bite my tongue when someone asked if I was using the curl bar….. He and his partner were doing an arm day bi’s and tri’s….It made me giggle to myself.
And I was mortified by the guy doing shoulder shrug calf raises, 1/4 range of motion hammer curls and 1/4 range of motion leg press.
I was encouraged that there were Kettlebells in the gym. Progress!! I wonder what people do with them there…?..?
While it has been a good trip visiting family and not sweating…I miss my CFWH family too. We will be back in the gym Sunday for Open Gym..
GOOD LUCK Steph, Steph Do, Kristen, Ana, Kimberly, Mel and Drexel! Not sure if I missed anybody…kick a$$ and represent!
Mel V. says:
July 9, 2010 at 10:19 am -
Oh man, as much as I love my special relationship with burpees, I’m pretty glad today is a rest day! 🙂
Kettlebells are all the rage now it appears. We saw bright colored ones with workout DVD’s attached at Academy last night. So weird.
Thanks Rob! Looking forward to seeing you, Sandra and Iron Man soon!
Joel W says:
July 9, 2010 at 11:17 am -
175 barely missed 195.
Metcon 5:29 broke up into 25 15 15 15 5.
Luis says:
July 9, 2010 at 1:10 pm -
At 24 Hour Fitness they use the KBs to prep the doors open. The heavier the door, the heavier the KB.
Rest day – about 250 squats+wall shots+box j’s b/w Wed & Thur got me walking on my heels and rolling in the chair around the office. Sorry burpees!
Bryan P says:
July 9, 2010 at 1:14 pm -
165-175-185-205-215-225
Metcon 5:51 (5×15)….I did them on the carpeted aerobics platfom @24hr fitness. It sounded like artillery!
Aja B says:
July 9, 2010 at 3:26 pm -
Big Bryan, I see you working!
rob says:
July 9, 2010 at 4:13 pm -
Bryan…Did you make other artillery sounds too? That would have been genius.
Tricia J says:
July 9, 2010 at 9:11 pm -
Curl bar!! I know you and Sandra probably did the one arm bicep curls. Kidding!
Good luck to everyone tomorrow!
Ryan H says:
July 9, 2010 at 9:21 pm -
hey there’s nothing wrong with the occasional tabata curls…
HPC – 135-155-175-195-215-225
MetCon – 4:47 – broke it up 25-15-15-15-5