WOD
Push Jerks
5-5-5-5-5
Met Con
Mini “the Chief”
3 Rounds
AMRAP in 3 minutes
3 Power Cleans 135/95
6 Push Ups
9 Air Squats
1 minute rest in between rounds
Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.
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. […]
MORE INFO
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 […]
MORE INFO
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 […]
MORE INFO
2 Comments to "Monday 11/22/10 CrossFit West Houston"
Steph D says:
November 22, 2010 at 10:06 pm -
Classes were packed tonight- I think everyone was trying to get in their pre-turkey workouts!
I stuck with 95# on the push jerk. Did the met con with pretty light dumbbells. I’m in prep for surgery- everyone wish me luck! 😀
Kristen says:
November 22, 2010 at 10:56 pm -
PJ 105
Met con 4-3-3
Good luck Steph! We’re here for anything you need.