WOD
200 m Run (100 m forwards, 100 m backwards)
21 Hang Power Cleans (95/65)
9 K2E
15 Hang Power Cleans
15 K2E
9 Hang Power Cleans
21 K2E
200 m run ( 100 forwards 100 backwards)
Then
Tabata Side Planks
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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7 Comments to "Monday 9/13/10 CrossFit West Houston"
Steph D says:
September 13, 2010 at 8:20 am -
Sunday Open Gym-
Did “Michael” in honor of 9/11:
3 rounds of
-800 m run
-50 GHD sit ups
-50 GHD back extensions
35:07
So imagine my elation when I walked into the box this morning to see more abs :), lol.
10:54 w/ 75# HPCs
Pretty dang slow. Everyone else this morning kicked ass, especially Justin and Daniel! Let’s just say working out at 5 am is not my forte.
Nice coaching Aja- great warm up.
Mel V says:
September 13, 2010 at 9:06 am -
Sunday Open Gym:
400 m run
40 lateral jumps
40 KB swings (35#)
300m run
30 l. jumps
30 KB swings
200m run
20 l. jumps
20 KB swings
13:59
Felt pretty sluggish doing this one..
Kristen says:
September 13, 2010 at 9:22 am -
Sunday open gym:
Worked on snatch form, then:
5x 400m splits w/ 1 min rest inbetween
fastest 1:35 slowest 2:06; not so good on consistency.
Steph Do says:
September 13, 2010 at 9:44 am -
you girls and your dedication to sunday open gym! one (or all) of you should’ve called me to get my sluggish, hungover butt off the couch. good for you for getting your workout in!
Mel V. says:
September 13, 2010 at 9:11 pm -
MetCon: 9:00 (53#)
Followed by lots of handstand nonsense that was very entertaining. 🙂
Ryan H says:
September 13, 2010 at 9:21 pm -
7:27 with 115 lbs
Plus about a 15 foot handstand walk and some cool gymnastics tricks that April taught us.
Laura Calc says:
September 14, 2010 at 9:40 am -
10:41ish metcon 42# + handstand fun!