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Workouts

Tuesday 11/17/09 CrossFit West Houston

By Rob | In Workouts | on November 16, 2009

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

12 Comments to "Tuesday 11/17/09 CrossFit West Houston"

  • Daniel J says:

    November 17, 2009 at 9:53 am - Reply

    WOD 11:47 Pull ups 15/8/5, my biceps are killing me…

  • Ryan H says:

    November 17, 2009 at 12:53 pm - Reply

    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 - Reply

    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 - Reply

    WOW that is great Ryan! You did AWESOME! You should be proud!!!!

  • Steph D says:

    November 17, 2009 at 8:30 pm - Reply

    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 - Reply

    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 - Reply

    12 mile run – slooooowwwwwww

  • Allison A. says:

    November 17, 2009 at 10:04 pm - Reply

    Pull Ups: 3-2-1

    WOD: 9:25, 47lbs

  • Allison A. says:

    November 17, 2009 at 10:09 pm - Reply

    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 - Reply

    Pull Ups: 10-5-3

    WOD: 13:52, 55 Pounds

  • Rob says:

    November 17, 2009 at 10:21 pm - Reply

    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 - Reply

    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

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