WOD
AMRAP in 7 minutes
100m Run
5 C2B Pull Ups
25 m Bear Crawl accross the Gym
Rest 5 Minutes
AMRAP in 7 minutes
20 Lunges (10R/10L)
5 Burpees
5 Power Cleans (115/85)
**Congrats to Sandra, Ryan, Aja, Stephanie, Marc and Mel for getting their CF Kettlebell Instructor Certifications
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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8 Comments to "Monday 10/25/10 CrossFit West Houston"
Laura Calc says:
October 25, 2010 at 10:53 am -
congrats everyone on the certs!!
liked the 2 amraps this morning, very fun!
Lance O. says:
October 25, 2010 at 11:40 am -
Those were good workouts. I think I heard Steph did those??? Good job! Also, really liked the forced stretch Aja had us do afterward. I never stretch and need to do more of that!!!!
Steph D says:
October 25, 2010 at 3:13 pm -
Yup it was ME! Last week’s and this week’s are my programming. Everyone, enjoy :).
Mel D says:
October 25, 2010 at 9:04 pm -
UMMMMMMM….CONGRATS to Mel D for competing at Crossfit Beaumont and getting her ASS kicked!!!!! Just sayin.
Rob says:
October 25, 2010 at 9:48 pm -
@ Mel It shows a ton a courage to show up to an event that was a bit dicey, especially since some of the scaled women’s weights matched the scaled men’s weights! Nice job!
Steph D says:
October 25, 2010 at 9:49 pm -
Hahaha- congrats Mel D! Way to get your first competition done with!
These hurt a LOT- got 5 rounds and 50 m of the run on the first one and 4 rounds + 1 burpee on the second one.
Mel D says:
October 25, 2010 at 10:08 pm -
Thanks rob & steph!! ; ). Heeheeheehee
I now know that I can lift as much as a “Beaumont man.” whatever that is.
Rob says:
October 25, 2010 at 10:10 pm -
yeah whatever that is…:)