Deadlift
w/u set 1 (90% 1RM x .4) x 5 reps
w/up set 2 (90%1RM x.5) x 5 reps
w/up set 3 (90%1RM x.6) x 3 reps
Work Sets
Set 1 (90%1RM x.65) x 5
Set 2(90%1RM x.75) x 5
Set 3(90%1RM x.85) x 5+
Assistance Work
Heavy Russian Swings 7 x 10
Farmers Carry 5 x 50 m
AB Work
AbWheel 3 x 10
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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