WOD
OH Squat
5-5-5-5-5
Met Con
AMRAP in 12 minutes
200 Run
3 HSPU
6 Pull Ups
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18 Comments to "Monday 3/29/10 CrossFit West Houston"
Mike S says:
March 29, 2010 at 5:12 am -
Did a workout inspired by the y’alls workout last Thursday
Clean and Press 5×5
95-115-135-155-175
AMRAP in 2 min – 24″ box jumps (55)
Rest 30 sec
AMRAP in 2 min – 65# SDHP (37)
Rest 30 sec
AMRAP in 2 min – burpees (20)
Reese says:
March 29, 2010 at 8:45 am -
OH Squat: Only 70# this morning
Met Con: 8 rounds plus the run w/ 1 abmat on the HSPU
Vanessa says:
March 29, 2010 at 9:48 am -
Ok, I am going to go to confession a little here…sorry…so, when I saw this WOD this morning I honestly didn’t want to come at all (so glad I didn’t look last night or I would have been up all night). I am SO anxious about HSPU’s after sectionals. Was I going to fail again in front of all my CFWH friends? All during the Overhead squats I was anxious (sorry Alicia…thanks for putting up with me). Then before we even started I was negative…did I really have to struggle through them or could I use an abmat? Well, thanks Rob for making me struggle through them this morning. It certainly felt good to be able to accomplish them and really get my kip down! I am very happy this morning and honestly the best thing I did today was actually braving it and going! YAY! I will not let the HSPU defeat me! Practice, Practice, Practice….
Overhead Squat – 95 lbs
Met Con: 7 rounds + 200 m run (no abmat!!!!)
Mike D says:
March 29, 2010 at 10:44 am -
OH Squat – 75lbs (still haven’t got this figured out!!!)
Met Con: 8 rounds + run, no abmat
Sandra says:
March 29, 2010 at 10:46 am -
@Vanessa
That’s awesome Vanessa!!
Steph D says:
March 29, 2010 at 11:11 am -
YAY Vanessa- you rock :).
Awesome rounds everyone! Way to set the bar high for the afternoon classes :/, lol
Rob says:
March 29, 2010 at 12:33 pm -
Great job everybody this morning. The OH squats are looking better. For some it is still a source of frustration , just keep fighting through. Folake the squats are looking better.
Congrats to Trey for getting his first handstand today!
Rob says:
March 29, 2010 at 1:16 pm -
OH Squats 120
Met Con: 5 rounds
Totally feeling the effects of Murph yesterday. OH squats and HSPU’s are total goats for me. I program them in because I hate them so I force myself to do them. OH Squats are getting better for me, as there was a day when I totally struggled with the bar. It has taken me a long time to get here. HSPU’s go right along with weak overhead strength for me. I struggled through this one a lot. Murph had a little to do with it, but in general OH strength is one of my weaknesses!
Nicole G says:
March 29, 2010 at 1:39 pm -
OH Squats: 60lb.
Felt really strong today and prob. could have even squeezed out 5 more lbs. That is DOUBLE the OH squats I have been doing previously. Guess what? Rob actually knows what he is talking about!
Met Con: 8 rounds, 1 ab mat
Extra w/ Joel:
3 rounds – 20 sec. L-sit (1 on rings, 1 on bar, 1 on parallettes), 15 GHD sit ups, 10 toes to bar
Kristen says:
March 29, 2010 at 1:50 pm -
Rob, I’m glad you posted your last comment. I was really discouraged with my overhead squats and lack of being able to do a HSPU today. It’s encouraging to know that with practice I’ll eventually get there.
Rob says:
March 29, 2010 at 6:50 pm -
Kristen,
I know sometimes things in CF can be frustrating. Keep fighting and you can get those things we want to do.
Rob says:
March 29, 2010 at 6:50 pm -
Congrats Steph for being the first female to enter the Muscle Up Club!!!!!!!
Aja B says:
March 29, 2010 at 7:08 pm -
WHATTTTT and I missed it!! Sick Steph, Great work
Rojelio says:
March 29, 2010 at 7:16 pm -
Tricia you worked my butt off today, thanks I guess? and thanks for all your help tonight.
Nicole G says:
March 29, 2010 at 8:25 pm -
I’m with Aja…sooooo pissed to miss that! And my awesome cheerleading skill will have to wait…boooo.
WAY TO GO STEPHANIE!!!!!!!!! yaaaaaaaaaaaaaaaaaaay!!!!!!!!!!!!
Steph D says:
March 29, 2010 at 8:31 pm -
OH squat: 45-75-105-135-135-135
Met Con: 6 rounds exactly– subbed ring pull ups for regular pull ups– MUCH harder, but so glad Rob suggested it because that’s what got me loose enough to do my MUSCLE UP!!!! 😀 Hopefully I can do it again soon- I was shaking so hard from exhaustion and excitement after I got it, I couldn’t do another one.
April says:
March 29, 2010 at 9:39 pm -
OH Squat- 65#
6 Rounds on purple band.
Sandra says:
March 30, 2010 at 12:04 pm -
Max overhead squats I got to today 57#
Met Con: 6 rounds plus the run