WOD
5 minutes of walking lunges (each lunge equals 1 pt)
4 minutes of KB Swings ( 1 russian swing = 1/2 pt, 1 American Swing = 1 pt)
3 minutes of KB racked backwards walk ( 1 length equals 1 pt)
2 minutes of wall sits ( 10 seconds= 1 pt, if you come off the wall you must wait until the next 10 second interval starts, ex. If I fall off the wall at 14 seconds, I have to wait until 20 seconds to get back on the wall and that 10 sec interval does not count)
1 minute to complete 200 m run(if the run is not completed within the minute, -50 pts from your overal score and -5 pts for every second over)
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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3 Comments to "Tuesday 4/5/2011 CrossFit West Houston"
Reese says:
April 5, 2011 at 9:36 am -
Sore legs this morning after thrusters and wall balls yesterday.
WOD: 215 points w/ 53# KB
Burton says:
April 5, 2011 at 9:25 pm -
262 w/44# KB, 14 on the ab mat tabata.
wall sits were so miz during this WOD.
however, it was fun. good change of pace.
Steph D says:
April 6, 2011 at 9:15 am -
215 w/ 53# KB… Russian swings probably wasn’t the best idea for racking up the points, but it was nice working with a heavier weight.