Made it to CF Bogota yesterday with Alicia. Met the owner and some of the trainers- everyone is so friendly! And especially impressed that i could do heavy weights and HSPUs… They said we must be doing training the right way in the States :).
WOD: 3 x max reps of HSPUs
(11, 7, 7 strict + 3 kipping)
3:00 minutes of PP (85#)
1:00 rest
3:00 of wall ball (20#)
1:00 rest
3:00 of air squats
total score= 227 reps.
Then I had a delicious chocolate protein smoothie and bought some dried fruit from their kitchen! Perfecto!
I’ll let yall know how the WOD goes Monday… Miss you guys!
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 […]
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. […]
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 […]
6 Comments to "Friday 3/11/11 CrossFit West Houston"
Steph Do says:
March 10, 2011 at 10:01 pm -
mel v is my hero.
Reese says:
March 11, 2011 at 10:24 am -
PJ: 135# Worked on split jerk today
Met Con: 11 rounds plus 2 box jumps (30# DB, 24″ Box, 12# Ball Slam)
Enjoy the beautiful weather this weekend!
Mel V says:
March 11, 2011 at 2:22 pm -
imagine the pyramids we could build if you were here too, Do!
the mayans would be so jeals.
Steph D says:
March 11, 2011 at 7:18 pm -
Hola CFWH familia!
Made it to CF Bogota yesterday with Alicia. Met the owner and some of the trainers- everyone is so friendly! And especially impressed that i could do heavy weights and HSPUs… They said we must be doing training the right way in the States :).
WOD: 3 x max reps of HSPUs
(11, 7, 7 strict + 3 kipping)
3:00 minutes of PP (85#)
1:00 rest
3:00 of wall ball (20#)
1:00 rest
3:00 of air squats
total score= 227 reps.
Then I had a delicious chocolate protein smoothie and bought some dried fruit from their kitchen! Perfecto!
I’ll let yall know how the WOD goes Monday… Miss you guys!
Lance O. says:
March 11, 2011 at 8:31 pm -
Good to work out on a beautiful afternoon! Thanks Aja! PJ 235 (x2) 11 rounds on the WOD. Good one!!!
Ryan H says:
March 11, 2011 at 11:37 pm -
Did this WOD thursday night. Got 12 rounds + 3 PP with 35 lb DBs, a 24″ box, and a 12 lb slam ball. It was a leg burner for sure.