WOD
Deadlift
3-3-3-3-3
Met Con
“Death by 20 m”
Minute 1 sprint 20 m 1x, minute 2 sprint 20m 2x, minute 3 sprint 20 m 3x, etc until you tap out or can not complete the number of reps of that minute.
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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5 Comments to "Wednesday 2/23/11 CrossFit West Houston"
Reese says:
February 23, 2011 at 12:11 pm -
Still taking it a little easy on the deadlifts after throwing out my back a couple months ago.
I think I have made it out of today’s WOD with only a little more tightness than normal!
Deadlift: 255#
Met Con: 11 rounds + 10 20m sprints on the 12th round
Mike S says:
February 23, 2011 at 9:35 pm -
Deadlift – 435# x 2
Met con – 9 rounds
Ryan H says:
February 23, 2011 at 10:39 pm -
couldn’t make it to a class so my WOD tonight was(courtesy of Mel):
4 rounds for time:
200m run
10 chest to bar pull-ups
20 wall shots
8:53
Steph D says:
February 23, 2011 at 11:35 pm -
Ooooo you fancy Mel! I love it- simple and Crossfit :). Keep it real!
Did the bear complex instead of deadlifts today- 5 sets of 3 reps (1 rep= power clean, front squat, push jerk, back squat, back push jerk, tap at the bottom… No resting!).
65 (warm up)-95-105-115-125-135
Thank you Matt for the extra encouragement so I would finish!
Mel V says:
February 24, 2011 at 11:19 am -
DL: 105-115-125-135-145
Metcon: 10 rounds
Thanks to Ryan for being my test dummy! 🙂