WOD
Strength
Back Squat
5-5-5-5-5
Then…
3 x 400 m Run Time Trial 3:00 rest in between
For every second slower than the first set 1 burpee box jump (24/20) will be performed.
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 "Monday 1/17/11 CrossFit West Houston"
Steph D says:
January 17, 2011 at 8:48 am -
Today marks the first day on the road to victory for TEAM SUPER STEPH (fancy name soon to come). WHOOP!!!!
Marc D. says:
January 17, 2011 at 11:35 am -
Steph D. Team “no grain, no gain”
Lance O. says:
January 17, 2011 at 2:43 pm -
Fun workout today. ended with 5 sets of 265# then tried to run and my legs were in concrete…. Box Jump Burpees are not good….
Steph Brewster says:
January 17, 2011 at 7:02 pm -
I got a commitment from Sandra today to be on Team B.A.M. so you all should just give up and eat cake tonight for dinner. I don’t think you will be able to beat her body transformation come March!
AB says:
January 17, 2011 at 8:41 pm -
You watch your mouth Steph Brewster, check your health before you wreck your health…
Leah S says:
January 17, 2011 at 8:52 pm -
Finished back squats at 155#
400m runs 1:23, 1:22, 1:22
Kristen says:
January 17, 2011 at 10:07 pm -
175# back squats
400s 1:52, 1:40, 1:41
Finished up this workout with a lucky 13 box jump burpees.
Ryan H says:
January 17, 2011 at 10:29 pm -
squatted a lot over the weekend so i skipped out on the back squats
1:10, 1:14, 1:17 on the 400’s for a total of 11 burpee box jumps
Luis says:
January 17, 2011 at 11:49 pm -
Backsquats 195
Running 1:34. 1:28. 1:26
Mike S says:
January 18, 2011 at 7:59 am -
315 x 3 on the final set of squats
Runs of 1:34, 1:41 and 1:36 for a total of 9 burpee box jumps