WOD
Cleans
5-5-5-5-5
Met Con
2 Rounds:
300m shuttle
50 double unders
15 Dumbbell hang squat cleans
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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4 Comments to "Wednesday 1/19/11 CrossFit West Houston"
rob says:
January 19, 2011 at 3:38 pm -
Heaviest clean was 170@ 2, last set of 5 was 155.
Met Con was 6:26 with 30lb DB for the cleans.
Also, doing prep work for the RKC in April. Ladder up to 5 for double clean and press with 16 kg kettlebells. Then a 12 tabata round swing mash up alternating 2 arm swing 1 arm swing R/L. Averaged about 11 swings per round.
Leah S says:
January 19, 2011 at 3:51 pm -
5×3 Squat Cleans ending @ 125#
Skipped metcon to do Hero Wod “Christine” which was painfully awesome. 3 Rds + 1 squat clean
20 Min. AMRAP
9 pull ups
9 squat cleans (95#)
9 kb swings
9 t2b
9 push press (95#)
9 burpees
Leah S says:
January 19, 2011 at 4:09 pm -
And baseline for warm up @ 5:27
AB says:
January 19, 2011 at 8:25 pm -
Christine was awesome, great workout in remembrance of the victims of the Arizona shooting. Those hero wods, regardless of how tough or long they might be, are truly an honor to take part in.