WOD
OH Squats
5-5-5-3-3
7 Rounds (95/65)
3 burpees every minute on the minute
6 Deadlift
5 Hang Cleans
4 Shoulder to Ovehead (SP, PP or PJ)
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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10 Comments to "Thursday 9/30/10 CrossFit West Houston"
Mel V. says:
September 30, 2010 at 7:58 am -
OHS: 83#
MetCon: 5:58 RX
Barely beat another set of burpees!
Kristen says:
September 30, 2010 at 9:08 am -
Overhead Squat: 105
MetCon: 4:48
My arms are so gone from the last few days, I can barely type this.
Joel W says:
September 30, 2010 at 6:29 pm -
OHS 155 – 20 lb pr the shoulder work is paying off.
MetCon – 4:30 the lungs were burning bad after that one.
Chris M says:
September 30, 2010 at 7:17 pm -
Joel and I are CFWH twins today.
OHS- 155#
Met Con (with 75#)- 4:29
Chris M says:
September 30, 2010 at 7:17 pm -
WHOOPS- that was me, Steph D on that comment above :). I’m on his computer.
Aja B says:
September 30, 2010 at 8:14 pm -
Geesh Steph, you are just stealing everyones name
Brian says:
September 30, 2010 at 8:49 pm -
Are those Hang Power Cleans or Hang Squat Cleans?
Steph D says:
October 1, 2010 at 8:01 am -
I can’t help it! I get so excited about posting 🙂 and I forget to check the name before I submit… Boo, I suck.
@Brian- just hang power cleans
Brian says:
October 1, 2010 at 8:09 am -
Yeah, I figured that out midway through when I did the 1st 2 rounds with squat cleans and figured out that there was no way you guys were doing them in 4 min that way. So, the remaining 5 rounds were power cleans and finished in 5:22
OHS – last set 165#/3
Chris M says:
October 1, 2010 at 11:37 am -
There goes Steph D, trying to steal everyone identity. I’m just another victim