WOD
Skill:
Burgner Warm Up
Strength:
Power Snatch
7-7-7-7
Met Con
1 Mile Run
Immediately following the mile run 30 Knees to Elbows
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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17 Comments to "Monday 3/14/11 CrossFit West Houston"
Ryan H says:
March 14, 2011 at 7:32 am -
Good to see Steph Do keeping up the CFWH tradition…
https://www.redrivercrossfit.com/home/2011/03/todays-wod-three-rounds-for-time-ofrun-800-meters3-rounds-of-cindy-5-pull-ups-10-push-ups-15-squats-post-times-to-com.html
Steph Do says:
March 14, 2011 at 8:28 am -
STALKER!!! 😛
(ignore the fact that i still stalk CFWH on a daily basis…)
miss y’all!!
Ryan H says:
March 14, 2011 at 9:21 am -
Ha ha. Precisely the reason I posted.. I knew you’d be the first to comment.
And in my defense, I found your site through a link on CF Endurance. You have no excuses.
Reese says:
March 14, 2011 at 10:30 am -
1 mile run: 6:01 – Too much booze this weekend, couldn’t quite break that 6 minute mark.
Mel V says:
March 14, 2011 at 11:16 am -
Ballin’ Steph Do. Ballin’.
Steph Do says:
March 14, 2011 at 4:07 pm -
yeah ryan! one of our guys and his buddy just ran an ultra marathon from baton rouge to new orleans over mardi gras weekend. 126 miles between 2 people. insane. anyway, it really shows you the beauty of the CFE program that they could do something like that without running 100’s of miles a week. very cool.
and yeah, i still have no excuse. i just like you people!
AB says:
March 14, 2011 at 5:09 pm -
I ran an ultra marathon yesterday, by myself, in jorts.
Jeff says:
March 14, 2011 at 8:29 pm -
Ryan can vouch this math for me Aja:
Joveralls > Jorts. Step your game up
Reese says:
March 14, 2011 at 8:54 pm -
Don’t make Aja break out the joverall picture!
Mel V. says:
March 14, 2011 at 9:44 pm -
That’s it. We’re having a jort/joverall/denim tuxedo WOD. Stat.
Luis says:
March 14, 2011 at 9:50 pm -
Soooo happy to be back! 3 weeks was a long time without CFWH.
Power Snatch 95lbs
Mile run 7:13
AB says:
March 14, 2011 at 10:37 pm -
Do I hear someone calling for THE nature boy to come out and play?
I don’t think you guys want that to happen…
Kristen says:
March 15, 2011 at 12:16 am -
@Steph Do- We want you back!
@Mel and Aja- I’m scared
Mile 7:22
Steph D says:
March 15, 2011 at 8:15 am -
CF Bogota:
Warm-up= 3 sets of 1 power snatch + 3 squat snatches (45#-65#-95#)
WOD= 7 x 3 OHS… finding your 3-rep max
It’s like they knew I was coming or something!
85-95-115-135-145-155-165
Good to be back in the U.S. though and can’t wait to see you guys!
Steph D says:
March 15, 2011 at 8:16 am -
Also- Aja- I DEMAND nature boy. Bring. It. On.
Burton H. says:
March 15, 2011 at 8:51 am -
got up to #95 on the snatch, and 6:27 mile. PR by 22 seconds. Thanks to Chris for setting the pace.
Drexel says:
March 15, 2011 at 4:45 pm -
I was trying for 6:30 only had 7:10 in me…
I think if we didnt do strength training I would have gotten it.
Reese, dude you need to slow down…lol