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Tuesday 12/7/10 CrossFit West Houston

By Rob | In Workouts | on December 6, 2010

Eat meat and vegetables, nuts and seeds, some fruit, little starch and NO sugar. Keep intake to levels that will support exercise but not body fat. These are the first words of World Class Fitness in 100 words.

Nutrition is one of the trickiest subjects not named politics and religion. There are so many different views and opinions that serve to really cloud the information. It can be really confusing and maddening.

At CFWH we think nutrition is extremely important to overall health and goes hand in hand with getting your workout in. So we try to provide great opportunities to learn more about this confusing subject.

Lucky for us January 8, CFWH will be hosting Dallas Hartwig and Melissa Urban of Whole 9 Life. They present a very clear look at what foods makes us healthy and what foods make us less healthy. The workshop is perfectly timed for the weekend of January 8, 2010.

We highly reccomend going to this workshop. The information is invaluable in this world where food quality has gone down and diseases have gone up. You can register here. Register by 12/24/10 to receive a discount,


OH Squats


Met Con

3 Rounds

OH Squats  15

Lateral Burpees  10

13 Comments to "Tuesday 12/7/10 CrossFit West Houston"

  • Lance O. says:

    December 6, 2010 at 11:26 pm - Reply

    The Whole 9 is great! Go to the workshop, you will enjoy it.

  • Joel W says:

    December 7, 2010 at 6:57 am - Reply


    How many OH squats and Burpees in the WOD?



  • Rob says:

    December 7, 2010 at 8:33 am - Reply

    hey Joel,

    I fixed the post. Must have been sleepy last night:(

  • Laura Calc says:

    December 7, 2010 at 9:23 am - Reply

    Did some burpees mid-yoga training this weekend in Austin and had to do 11 yesterday to make up for forgetting on Sunday. 11 wasn’t easy with real push ups!

    I learned some awesome acrobatics yoga this weekend.. come to yoga Weds or Sunday this week if you want to try some! My favorites are the headless headstand and downdog pyramids.

  • Reese says:

    December 7, 2010 at 9:46 am - Reply

    Met Con: 4:59 w/ 57 lbs

    Finally, my OH squats are starting to feel a lot better.

  • Lance O. says:

    December 7, 2010 at 12:16 pm - Reply

    OH Squats 195#, Met con 6:ish with 75#. dang burpees really get you going!!!!

  • Joel W says:

    December 7, 2010 at 6:08 pm - Reply

    OHS 175 PR by 20 lbs
    Metcon I did crossfit endurance. Need to rebuild my endurance to get better in the 10 – 15 min range.

  • Daniel Brewster says:

    December 7, 2010 at 6:24 pm - Reply

    My WOD today:

    Running down 47 flights of stairs because the fire alarm rendered all the elevators useless, only to get a loudspeaker announcement at floor 2 that the elevators were now operational. Then running down my bus two stops away as my non-CFing coworker tells me to go on without her.

    I heart CF. So many practical uses!

  • Steph D says:

    December 7, 2010 at 7:17 pm - Reply

    My CF WOD today: be wheelchaired out of the hospital, and make it to the couch. For time.

    It’s a miracle I’m alive after what I’ve been though! (just kidding :), surgery was extremely smooth!). Already at home and taking lots of pain meds. Thanks for all the well wishes! I’ll be by the gym as soon as I possibly can to show off my scars.

  • Luis says:

    December 7, 2010 at 11:28 pm - Reply

    Get well soon Steph!!! Glad all went well.

  • Ryan H says:

    December 7, 2010 at 11:54 pm - Reply

    OHS: 135-155-165-165-175(1)

    MetCon: 5:28 w/ 95 lbs. This was a lot harder than expected.

  • Drexel says:

    December 8, 2010 at 12:44 am - Reply

    OH squats (1st time) and burpees my true weaknesses…this kicked my tail.
    Got my 7 burpees in before the WOD…

  • Chris H says:

    December 8, 2010 at 8:41 am - Reply

    OHS: 95-115-135-155-175 (PR)
    MetCon: 5:56 w/ 95 lbs. Not great but making progress

    Get well soon steph!

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