WOD
AMRAP in 3 minutes
Air Squat
Rest 2 minutes
AMRAP in 12 minutes
15 Double Unders
10 Renegade Rows
5 Pull Ups
Rest 5 minutes
AMRAP in 3 minutes
TGU
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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11 Comments to "Monday 10/4/10 CrossFit West Houston"
Mel V. says:
October 3, 2010 at 10:15 pm -
Sunday Open Gym:
2 rounds
500 m row
10 burpees
20 clean and jerks (57#)
30 ball slams
14:45
Joel W says:
October 4, 2010 at 6:49 pm -
Squats 134 brutal
amrap 4 rounds + 1 pull up
TGU 3 each arm
Great workout.
Steph D says:
October 4, 2010 at 8:26 pm -
Ts: 122
Met Con: 5 rounds plus 12 DUs… Ouchie
Mel V says:
October 4, 2010 at 8:47 pm -
Squats: 133
MetCon: 4 rounds + 4 rows – Suckfest.
TGUs: 7 total
Mel V says:
October 4, 2010 at 8:53 pm -
Whoops. My squats were actually 130. I guess I was a bit too fixated on trying to beat Ryan’s!
Ryan H says:
October 4, 2010 at 8:54 pm -
squats: 133
AMRAP: 5 rounds plus 6 renegade rows (30 lb DBs)
Steph D says:
October 4, 2010 at 9:44 pm -
Whoops- definitely meant “squats”…. Also, I used 25# DBs and did 7 TGUs on each side.
Mel is a baller for fighting through DUs with me on the met con :), first time back with them in 3 months!
Kristen says:
October 5, 2010 at 8:27 am -
Squats 100
Amrap 5 + DU, 25#db
TGU 4 each side
Bonus with April:
5x
200m run, 10 push ups with 15lb vest
Laura Calc says:
October 5, 2010 at 1:40 pm -
Squats: 121
Metcon: 5 rounds plus single unders… someday i’ll get double unders in a WOD
Chris M says:
October 6, 2010 at 10:24 am -
140 squats
Chris M says:
October 6, 2010 at 10:25 am -
6 rounds w/35 # DB
3 TG on each side