WOD
Dead Hang Pull Ups
3x max
plus
Met Con
21 Push Press
3 SDHP
18 Pp
6 SDHP
15 PP
9 SDHP
12 PP
12 SDHP
9 PP
15 SDHP
6 PP
18 SDHP
3 PP
21 SDHP
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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12 Comments to "Tuesday 11/17/09 CrossFit West Houston"
Daniel J says:
November 17, 2009 at 9:53 am -
WOD 11:47 Pull ups 15/8/5, my biceps are killing me…
Ryan H says:
November 17, 2009 at 12:53 pm -
Here are my official splits from the Half on Sunday:
Overall Time: 1:57:01 (8:56 pace)
Split #1 (@3.1m): 26:15 (8:27 pace)
Split #2 (@6.1m): 26:15 (8:45 pace)
Split #3 (@9.3m): 28:35 (8:56 pace)
Split #4 (@13.1m): 35:56 (9:27 pace)
I think my lack of preparation for this thing began to show immediately after the race. My calves cramped up real bad and I’m still limping around the office today. Hopefully I can make it into CFWH before the end of the week…
Steph D says:
November 17, 2009 at 3:39 pm -
Um, you did AWESOME Ryan and don’t be hard on yourself! People who don’t work out like you do couldn’t have dreamed of keeping that kind of pace… that’s some good endurance right there! Nice work 🙂
Vanessa says:
November 17, 2009 at 4:23 pm -
WOW that is great Ryan! You did AWESOME! You should be proud!!!!
Steph D says:
November 17, 2009 at 8:30 pm -
1-1-1 (but I finally got one! Chin up style)
Met con: 10:05 (55#)
Nicole Goldin says:
November 17, 2009 at 9:40 pm -
Ryan, you are a total stud. I can’t believe how good that time is for your first half. Great job!
Nicole Goldin says:
November 17, 2009 at 9:42 pm -
12 mile run – slooooowwwwwww
Allison A. says:
November 17, 2009 at 10:04 pm -
Pull Ups: 3-2-1
WOD: 9:25, 47lbs
Allison A. says:
November 17, 2009 at 10:09 pm -
Ryan- FANTASTIC RUN!! After the soreness wears off you’ll be craving to run another and another and another . . . . it’s a strange but awesome kind of “high.”
Donny P says:
November 17, 2009 at 10:17 pm -
Pull Ups: 10-5-3
WOD: 13:52, 55 Pounds
Rob says:
November 17, 2009 at 10:21 pm -
Ryan
Nice job at SA. Think of all the runners that trained by only running and still didn’t break 2 hours.
Vanessa says:
November 18, 2009 at 12:10 pm -
50 minutes on elliptical machine (too cold to run for me!)
WOD: 5:37
6 Rounds:
10 push ups
10 air squats
10 sit ups