Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.
WOD
AMRAP in 30 minutes
Deadlift 5
Push Ups 13
Box Jumps 9
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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3 Comments to "Monday 7/5/10 CrossFit West Houston"
Ryan H says:
July 5, 2010 at 8:24 pm -
at home WOD:
5 rounds:
200m run
20 kb snatches (35 lb, 10 each arm)
30 double unders
Time: 12:32
Steph Do says:
July 6, 2010 at 9:18 am -
great job to steph d. on coaching her first workout! 🙂
13 rounds + 11 push-ups – 115# DL, standard push-ups, and 20″ box.
Steph D says:
July 7, 2010 at 2:46 pm -
Did Mcghee as an AMRAP in 10 minutes (back very sore from deadlifting at my cert this weekend)
-7 rounds + all push ups (with 20″ box, standard push ups, and 225# DL)
Plus did another AMRAP in 10 minutes Ryan made up-
-30 wall shots (14#)
-20 DB push press (25#s)
-10 box jump burpees
Got 2 rounds plus 3 box jump burpees. TERRIBLE combination.
And THEN just to really wear myself out, did another WOD inspired by Ryan and put a 10 minute time limit on it:
-run 400 meters
-max 65# thrusters in a row (19)
-run 400 m
-max KB swings with 35# (36)
-run 400 m
-row til time cap (10:00)