WOD
Front Squat
3-3-3-1-1
Met Con
50 Double Unders
10 Renegade Rows 35/20
40 Double Unders
8 Renegade Rows
30 Double Unders
6 Renegade Rows
20 Double Unders
4 Renegade Rows
10 Double Unders
2 Renegade Rows
This saturday we will be performing “Grace” which is 30 clean and jerks for time. It will be a 6 week challenge to try improve the time. We will perform “Grace” again October 16 as a benefit for Breast Cancer for the “Barbells for Boobs“. See you Saturday!
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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6 Comments to "Tuesday 8/31/10 CrossFit West Houston"
Joel W says:
August 31, 2010 at 6:39 pm -
265 lbs front squat. Almost had 275.
7:50ish met con
Steph D says:
August 31, 2010 at 7:50 pm -
First off, Aja is the BOMB DIGGITY at warm-ups and coaching. YOU ROCK
Front Squats: 95-115-135-165-185-205… could’ve gone heavier, but next time 🙂
No Met Con for me since my knee and shoulder weren’t up to this, so did my 5K row I’ve been wanting to get a time for. A good mental challenge for me… plus got the forearms burning and the butt cramping. First 2K was miserable but I finally got in a groove.
23:16 so definitely lots of room for improvement. When I do this again in, oh, two years or so.
Steph Do says:
August 31, 2010 at 8:19 pm -
didn’t make it today… I was busy becoming an AUNT!! baby Lillian came into the world at 2:06 pm this afternoon, and she’s beautiful.
Steph D says:
August 31, 2010 at 8:41 pm -
Yayyyyy congrats Steph!!! And tell Melissa good job. I want to see pictures 🙂
Also- feel better soon Rob. But keep your germs out of the gym til you’re not contagious!
Mel V says:
August 31, 2010 at 9:28 pm -
Yay Steph Do! Congrats to your family! 🙂
kimberly says:
September 1, 2010 at 10:43 am -
8:40something on the metcon RX
front squats sucked today. tapped out at 125#. back is not wanting to behave :-/ not sure what to do…