Special Thanks to all who have served and continue to serve in the Armed Forces. Without your sacrifice and dedication we would not enjoy the freedom that we hold dear. Happy Veteran’s Day. Freedom is not free….
WOD
Team “Murph”
Perform with teams of 2 people.
1 mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 mile run
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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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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11 Comments to "Wednesday 11/11/09 CrossFit West Houston"
Nicole Goldin says:
November 10, 2009 at 11:13 pm -
oy vey. that’s gonna suck.
Steph D says:
November 11, 2009 at 8:34 am -
Excellent- I’m pumped about this one. You’ll do great Nicole!
One question: is this “relay” style for partners… like, only one person moving at a time until each of the reps are met? Or are we each doing half of the WOD at the same time?
Steph D says:
November 11, 2009 at 9:25 am -
BTW- thanks for posting the awesome picture of me lying lifelessly on the floor. It’s a good look for me.
That met con rocked :).
Rob says:
November 11, 2009 at 9:48 am -
@Steph D
The mile runs are relay fashoion. During the pull ups, push ups, and squats each person can workout at the same time. 10 Rounds of Cindy is the gist of this.
Joel W says:
November 11, 2009 at 1:29 pm -
Ugg I did Cindy yesterday. I am getting ready to do it all over again :D.
Rob says:
November 11, 2009 at 4:22 pm -
Ah but you get the added pleasure of a mile run included…:)!
Nicole Goldin says:
November 11, 2009 at 7:02 pm -
Holy Mother of Veterens Day!!! That shiz was haaaarrrddd!!! I came to puking!
WOD: 28:46 – partner with Steph D. I did thin blue band and she rocked a kipping/thin purple combo I do believe. Way to goooo Steph!
p.s. Wishing Ryan and Steph D. GOOD LUCK on the San Antonio Half! (and anyone else who is doing it from CFWH)
Steph D says:
November 11, 2009 at 8:12 pm -
Yeah- what she said :). Good partnering Nicole!!!
Ryan H says:
November 12, 2009 at 10:55 am -
23:18. Partnered with Chris and we tried to do 5 double-Cindy rounds, instead of 10 regular. Not a good idea.
Steph D says:
November 12, 2009 at 12:34 pm -
well Ryan- we’ll still give you bada$$ status for trying. You both pushed really hard.
Also, Vanessa and Allison definitely kicked it into gear. They didn’t post yet but it was somewhere sub 23:00? Amazing.
Ryan H says:
November 12, 2009 at 1:59 pm -
And thanks Nicole for the good luck wishes. I know my legs feel stronger than ever and the soreness from last Thursday is finally starting to subside so hopefully this weekend won’t be too bad. More of a mental challenge than anything. I just want it to be over already!