WOD
Strength
Deadlift
3-3-2-2-1-1
Met Con
10-20-30-40-50
Russian Swings (2 Arm)
Box Jumps
Single Unders (2x reps)
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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10 Comments to "Monday 2/14/11 CrossFit West Houston"
Mel V. says:
February 13, 2011 at 10:09 pm -
Sunday Open Gym:
4 rds
15 KB swings (35#)
15 power cleans (65#)
15 box jumps (20″)
11:23
Then did some circuit work with Ryan, Kristen, Andy and Daniel:
Sled drag
Sledge hammer
Row
Ropes
Rest
15 minutes
Good day! 🙂
Ab says:
February 14, 2011 at 8:43 am -
Props to the morning classes. Some serious pulls going on with the healthlift. Big ups to Carlos who pulled his 8-week goal of 300lbs, sorry bout that!!!
Ordie says:
February 14, 2011 at 10:09 am -
345# Deadlift – new PR
we did 20.25.30 at the 5am – 53# KB – 20″ box
Great job Carlos, that was an impressive amount of effort & determination!!
Rojelio says:
February 14, 2011 at 10:45 am -
VALENTINES DAY AND NO CHOCOLATE!DAMN FIRST TIME EVER, THIS WILL BE A DIFFICULT DAY. I WILL EAT A CHOCOLATE LARA BAR LOL LOL
Lance O. says:
February 14, 2011 at 2:02 pm -
Caaaaaaaaaaaaaaarrrrrrrrllllloooooooooooosssss!!! That was a site to behold. I have never seen someone want it that bad.. he fought for it. it was the longest lasting deadlift, (had to be 20 seconds from floor to lock out)…. impressive!
Carlos says:
February 14, 2011 at 3:55 pm -
Thanks guys — felt good to finish that lift. Had nothing left but rubber legs for the box jumps…
Ryan H says:
February 14, 2011 at 4:31 pm -
Just another WODMONKEY doin’ work… Congrats Carlos.
Rob says:
February 14, 2011 at 5:36 pm -
Congrats!!!! Carlos!!
Luis says:
February 15, 2011 at 10:52 am -
Healthlift New PR: 305 (up from 295 Dec.13th)
WOD 7:02 – unbroken KB swings and SU’s
Steph D says:
February 15, 2011 at 3:05 pm -
Also congrats to APRIL and AIR FORCE (given name: Kristine but who sues that really ;)) on the 225 lb. deadlift, good enough for a 20# PR for both of them I believe!
Also Jen C. for hitting above the 200# mark for over 1.5x BW.
I LOVE WOMEN GETTING STRONGER!