WOD
Front Squat
3-3-3-3-3
Met Con
4 Rounds
30 sec max Ring Dips
30 sec max Sit Ups
30 sec max KB Swings
1 minute rest in between rounds
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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12 Comments to "Wednesday 3/9/11 CrossFit West Houston"
Ryan H says:
March 8, 2011 at 9:57 pm -
Three awesome pictures right there. Very nice!
Mel V says:
March 8, 2011 at 11:03 pm -
We tried so hard to make a heart. Haha.
We will master it soon!
Rob says:
March 9, 2011 at 5:49 am -
Heart? I thought it was a W…..
Chris M says:
March 9, 2011 at 9:19 am -
Yeah, thats only the beginning of W….est Houston. Lets see the rest of it!
Ordie says:
March 9, 2011 at 10:39 am -
looks kind of easy on paper, but it got my heart rate up quickly.
158 reps w/ purple band & 53# KB
Laura Calc says:
March 9, 2011 at 11:25 am -
Yeah, I demand a redo on the photo… Made it to an early class for the first time since my change of careers today 🙂 Worked up to 85# on the squats and highest reps was 41 with purple band and 30# KB
Mel V says:
March 9, 2011 at 11:56 am -
I’ll take W..for WINNERS.
Next up, CFWH.
We’re going to need more people.
Reese says:
March 9, 2011 at 12:07 pm -
That’s definately a W! West Siiiiddde!
Front Squat: Last set 145#, completed all three reps.
Last week I only completed 1 rep @ 145#, so a small improvement.
Met Con: 52-47-51-55 = 205 53# KB
Lance O. says:
March 9, 2011 at 2:32 pm -
Isn’t that some sort of gang sign??? Front Squats 235lbsx3 last set. 39 reps was my highest.. Not sure how you folks get to the 50’s…
AB says:
March 9, 2011 at 4:28 pm -
Sorry that I took two of them!!!!!!!
Ryan H says:
March 9, 2011 at 10:13 pm -
Finally got a chance to squeeze the metcon in tonight. 190 reps total. Ring dips are the worst.
Mo says:
March 10, 2011 at 5:38 pm -
That definitely looks like a W…we need to get a human CFWH pic in the works!