WOD
Shoulder Press Tap Out
5-3-1-1…until you fail
Kipping Pull Ups
3x max
Met Con
50 Double Unders
50 Burpees
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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8 Comments to "Monday 12/14/09 CrossFit West Houston"
Steph D says:
December 14, 2009 at 9:35 am -
Ran the Dallas Half Marathon yesterday (nice little Sunday jog :))….
Not sure about any other splits but my official 10 mile mark was at 1:48:17 and my finish was at 2:23:17.
About a 13 minute PR. Thank you Crossfit for not making me have to train like a “runner” in order to run 13.1 miles.
Daniel J says:
December 14, 2009 at 9:54 am -
Congrats to Steph… WOD: Shoulder Press Tap Out @ 155#; KP 17/17/14 Met Con 8:32min.
Vanessa says:
December 14, 2009 at 4:05 pm -
YAY Steph!
WOD: 95 lb Shoulder Press Tap Out
12/13/7 – KP
Met Con – 5:54
Ryan H says:
December 14, 2009 at 7:48 pm -
Pull-Ups: 30-22-17
Shoulder Pres: 135 lb (you got me Dan)
MetCon: 4:19
Chris M says:
December 14, 2009 at 7:55 pm -
pull ups 19-16-20
SP 145 (Dan, you the man)
Met Con 4:05
Steph D says:
December 14, 2009 at 9:06 pm -
SP: 105
KP: 13 / 15 / 9 (thanks for setting the bar high Vanessa– I ripped my callous just to beat you! You rock :))
Met Con: 6:53 (double unders still suck)
Alicia A. says:
December 14, 2009 at 9:39 pm -
SP- 70 lb
Pull-Ups: 3-2-2 purple band. my 1st time with the purple 🙂
Met Con: 5:20? SU
Goal: 10 chest to bar Kipping pull-ups by end of January(no band)…
Brian says:
December 15, 2009 at 6:53 am -
SP – 125# (stuck at 125# being my PR for a while now)
KP – 20/18/14
Metcon – 4:35
had optimistic goal of 4:00 for metcon. finished the DUs in 1:00, but burpees slugged along….