WOD
Stength
Front Squat
5-4-3-3-3
Met Con
200 m Run
25 Box Jumps
200m Run
50 Box Jumps
4o0 m run
50 Box Jumps
200 m Run
25 Box Jumps
200 m Run
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 […]
MORE INFO
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
9 Comments to "Wednesday 3/2/11 CrossFit West Houston"
Ordie says:
March 2, 2011 at 9:58 am -
This was intimidating, but ultimately good.
I fully expected a 20+ minute WOD so I was
pleasantly surprised with 14:39 – box jumps were
95% steps, they just gas me. Only 115 on the front
squat.
Reese says:
March 2, 2011 at 10:42 am -
WOD: Only 145# on the front squats.
MetCon: 10:29 w/ no step ups! 20″ box
Great aerobic exercise today, working towards that sub 6 minute mile.
Steph D says:
March 2, 2011 at 3:24 pm -
Boys– you are no longer allowed to use the word “only” in front of your weights for the strength portion of the day.
*IN FACT* no one is allowed to use that word. Be proud of what you lift (like CHris H yesterday, LOL)– every day is different, but just work to your potential and know that you gave it your best! Good weights today– front squat is a toughie.
Lance O. says:
March 2, 2011 at 9:56 pm -
Front squats kick my tail. I out punted my coverage on this one, thought I had more in me than I really did. 225# for set of 4 then had to scale back, my legs were not agreeable. 15 mins on the wod, I felt like I was running in knee deep water !
Steph D says:
March 2, 2011 at 10:29 pm -
FS: 95-115-135-145-155
Met Con: 14:??… Forgot to look at the board. Not as vicious as I thought it would be- but still bad. 20″ box. Finished a few seconds behind Laura C- I thought I’d let her beat me this time ;).
Second met con: AMRAP in 15 minutes of– 250 m row + 25 push ups (15 HSPUs buy in at the start of the AMRAP)
4 full rounds, plus row and 12 push ups.
Mel V says:
March 3, 2011 at 9:25 am -
FS: 65-75-95-100-105
MetCon: 14:00 on the dot. 20″ box, all jumps.
Daniel J Bejarano says:
March 3, 2011 at 10:42 am -
This was a good on one in a painful kind of way! Front Squat 265#(2) MetCon 13:38… Boy that was a lot of box jumps.
Chris M says:
March 3, 2011 at 12:02 pm -
185# on the Front squats and my back is paying for it!
10:31 on the WOD with a 24″ box
Luis says:
March 3, 2011 at 9:27 pm -
Went to CF South Brooklyn today. Awesome staff and box.
WOD:
After 3 3 3 3 PP until your max weight, you had to do 3 3 3 at max weight (max was 145 w/c is a 10lbs PR)
Next, with 75% of max (110lbs) do max reps but starting from scratch and focusing on form, not time. Did 17 reps.
Then, AMRAP 12 mins
– 30 DU’s (scaled for me was 15 DUs)
– 20 KB swings (american) (44lbs)
– 10 pull ups
Got 3 rounds + DUs + KBs of rnd 4
Team Steph, i’ll miss u guys this weekend but will be thinking of you as we win AGAIN!!! Kick butt!!!
One week to go in NYC