WOD
Snatch
3-3-3-3-3
Met Con
Every Minute on the Minute for 6 minutes
Sprint 60m
Rest 3:00 minutes
2 Rounds
Renegade Rows 15
Chest 2 Bar Pull Ups 12
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
8 Comments to "Monday 2/28/11 CrossFit West Houston"
Mel V. says:
February 27, 2011 at 10:48 pm -
Open gym:
7 rounds
7 deadlifts (95#)
7 T2B
7:17
8-7-6-5-4-3-2-1
Ring rows w/ 2 wall climbs in between each set
7:22
Reese says:
February 28, 2011 at 1:28 pm -
Snatch: got up to 85#, really tried to work on form today!
I think my time was: 13:13
Time starts when you start the 60m sprints.
Lance O. says:
February 28, 2011 at 1:42 pm -
Snatch is a b_tch…135#.First time to do that since high school a few years back…Metcon 15 something I think?
Steph D says:
February 28, 2011 at 10:05 pm -
Everyone did so well today with the snatch– we don’t work it much but everyone was lifting some great weight!
Did a short met con after the last class since I missed out on today’s WOD:
5-4-3-2-1 of 95# bear complex paired with 10-8-6-4-2 pull ups
6:44
Thanks for the encouragement Mel, Ryan, and Carolina 🙂
Mel V. says:
February 28, 2011 at 11:02 pm -
Snatch: worked up to 72#
16:00 even (20# DBs)
Did a version of Steph’s metcon with her:
5-4-3-2-1 of 55# bear complex paired with 15-12-9-6-3 sit-ups
6:12
Ryan H says:
February 28, 2011 at 11:18 pm -
15-12-9 couplet of 225 lb DL and Ring Dips. 4:12
kimberly says:
March 1, 2011 at 9:03 am -
we should definitely program the snatch more often… it’s hard, and awkward feeling, but fun!
77# for snatch (could have done more probably) and 14:11 metcon
Burton H. says:
March 1, 2011 at 10:21 am -
90# snatch (new pr), 13:13 WOD with 25# rows
looking forward to Tuesdays WOD…