WOD
Run 400 m
5 rounds
10 Thrusters
20 KB Swings
Run 400 m
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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23 Comments to "Wednesday 3/24/10 CrossFit West Houston"
Mike S says:
March 24, 2010 at 4:53 am -
Finally got settled in here in China and decided to try Murph this afternoon.
Got through the first mile and all pull ups, push ups and squats. Had just gotten past the first 1/4 of the last mile when I got a bad cramp in my calf. Checked the clock at this point and it was 50:23.
Probably tried this a little early. Haven’t been drinking as much water here these first few days and drinking more cokes since they were more readily available, so probably more dehydrated then I should have been to attempt this. Definitely a lesson learned for the next attempt
Daniel J says:
March 24, 2010 at 8:01 am -
WOD 15:05 (10# Vest)
75# Thrusters
53# KB
I got to say this was bruta! no fun doing KB or Thrusters with a vest.
Kristen says:
March 24, 2010 at 8:57 am -
WOD 13:55; 45#Thrusters, 35#Kb
Joel W says:
March 24, 2010 at 10:19 am -
Ugg I wish I had not missed this one. But 3 exams in one day sucks #$%#. I will see everyone bright and early on Friday.
Joel W says:
March 24, 2010 at 10:28 am -
https://www.npr.org/blogs/health/2010/03/fighting_fat_takes_hard_work.html
What do you all think about the report I linked above?
Nicole G says:
March 24, 2010 at 11:07 am -
This WOD nearly killed me.
WOD 15:04 – 45# thrusters, 30#db
extra credit: 3 x 20 ghd situps; 2 x 15 sec. l-sits
Steph D says:
March 24, 2010 at 11:31 am -
@Joel W
Just read it. The key sentence that stuck out to me was “working out an hour a day doing moderate exercise…” Moderate doesn’t seem like the way to go if you’re trying to lose/ maintain weight. Apparently these women have never heard of Crossfit or “working out intensely.” That’s what burns through those glycogen/sugar/fat (insert other biochemical phrases here) stores in your body, in contrast to the amount of minutes you spend “moving around moderately”….
My $0.02.
Nicole G says:
March 24, 2010 at 11:49 am -
We (Rob, Autumn and I) were just talking about this kind of thing today. How many of us have been doing the “hour of moderate exercise” or so FOREVER and not been able to achieve what we were shooting for, be it the way you look, your level of strength, endurance, speed, etc., or a combo of all those? The only way I have been able to attain the things re: exercise that I have spent literally YEARS only wishing for has been the addition of Crossfit and its subsequent diet and endurance training portions. If I had a $ for every “moderate hour” I spent……….
Nicole G says:
March 24, 2010 at 11:57 am -
https://www.austin10kplus.com/
Ana and I signed up for this. Kind of a Warrior Dash-ish it seems.
rob says:
March 24, 2010 at 12:18 pm -
These studies and the subsequent media interpretation p*ss me off. I searched to find the definition of “moderate exercise” in the study, since the mode and type is not mentioned I can only assume that exercise was cardio in nature and or light weight/machine variety. Is it any wonder little results were met? This seems to really underscore the conventional wisdom opinion that it is a fact that humans become less efficient at burning fat as part of the aging process. I think this is a gross misjustice to human capability. If you do nothing to stimulate muscle material aka cardio or machines that do much of the work, then yes you will be less efficient.
Of course, then steps in the media to make it seem so worthless to exercise. Their take of, “exercise is so hard you might as well not do it all”, is extremely demotivating and disgusting. Yes you need to eat better. Yes you need to work out intensely. No it is not easy.
And for God’s sake why does anybody want to listen to what an incredibly ineffiecient government says about physical activity. The government reccomendations for health wellness etc are extremely lacking see food guide pyramid.
Ok off my soap box.
Ryan H says:
March 24, 2010 at 2:07 pm -
@Steph D
And don’t forget the first part of that statement Steph – “for women who ate a TYPICAL diet and weren’t already overweight, only those who engaged in moderate exercise for at least an hour a day were able to keep the pounds off as they got older.” So let’s think about it. If we assume a “typical diet” refers to the average American whose diet is filled with sugary, salty, starchy foods then this makes perfect sense. The women in the statement above were able to keep off the weight that they would’ve gained due to poor nutrition via chronic cardio. Nothing surprising there.
This study is actually worthless because it made no attempt to control or even track the diets of these women and we all know now that diet and nutrition play an even bigger role than exercise when it comes to weight maintenance.
Rob says:
March 24, 2010 at 3:59 pm -
@Mike S
Mike way to Murph it up in another part of the world!!!!
Mo says:
March 24, 2010 at 4:37 pm -
I couldn’t agree more…unfortunately everyone’s definition of “hard work & moderate exercise” is different, our version of a “moderate” workout is still busting your a$$, breaking a sweat & sky-rocketing your heart rate vs globo gym where doing 3 sets of bicep curls(100% useless btw) & staying at a resting heart rate…someone else would considered a “moderate” workout. I dont think age is a factor, theres people 70+ yrs old rockin’ scaled WODs & seeing results.
Joel W says:
March 24, 2010 at 8:13 pm -
Wow…Great discussion all. I had the same feelings when I read that. The points that Rob makes opened my eyes more. Thanks for the discussion.
Reese says:
March 24, 2010 at 8:42 pm -
WOD: 15:07
65# Thrusters
35# KB Swings
Steph D says:
March 24, 2010 at 8:43 pm -
WOD: 16:51 with 65# thrusters and 40# swings (2 rounds)/ 35# swings (3 rounds)
Tough one- I think that last lap probably took me 5 minutes! Thanks for the extra push, Matt and Aja.
Extra work- 4 x [30 unbroken DUs + 3 unbroken HSPUs]
Mel V. says:
March 24, 2010 at 9:21 pm -
WOD: 11:59 37# thrusters and 20# KB swings
Plus 25 Birthday burpees for Senor Hopkins since his back is being a jerk 🙂
Nicole G says:
March 24, 2010 at 9:29 pm -
Happy Birthday Ryan!!!!!
Rob says:
March 24, 2010 at 9:35 pm -
Maybe Obama and Congress should legislate that everybody should CrossFit.
James says:
March 25, 2010 at 7:05 am -
Happy Birthday Ryan! This birthday burpee thing is killing me, why are we being penalized for getting older?
Daniel J says:
March 25, 2010 at 7:42 am -
Happy Birth Day Ryan….
rob says:
March 25, 2010 at 11:54 am -
It is a penalty like getting spanked when you were a kid for your birthday!
Sandra says:
March 26, 2010 at 9:11 am -
WOD – 13:22 with 50# thrusters and a 20#KB