March 2011

Warm-up- 10 minutes of squat therapy and mobility work, Then, 3 minutes of 7 kipping swings, 7 dip-negatives, 7 air-squats Workout- For time: 75 Squats 50 Pull-ups 20 Ring dips 50 Squats 35 Pull-ups 15 Ring dips 25 Squats 20 Pull-ups 10 Ring dips Post time to comments. The CrossFit Huntsville 2011 Team Nutrition Challenge! ….. Get on a […]

Warm-up- Instructor-led warm-up run, followed by Clean & Jerk practice. Workout- “Abbate” Run 1 mile 155 pound Clean and jerk, 21 reps Run 800 meters 155 pound Clean and jerk, 21 reps Run 1 Mile Post time to comments. Enlarge image U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th

Warm-up- 5 minutes of Group med-ball toss. Every minute on the minute, drop and do 3-5 push-ups Workout- Complete as many rounds and reps as possible in 15 minutes of: 155 pound Deadlift, 9 reps 12 Push-ups 15 Box jumps, 24″ box Cool-down- Attack the quads for 3 minutes on each leg with a foam roller or trigger point roller Introducing

Warm-up- 8 Minutes of Hamstring Mobility work, followed by OHS practice Workout- 21-15-9 reps of: 225 pound Deadlift 135 pound Overhead squat Post time to comments. Compare to 101024. Cool-down- Apply a Trigger-point, racket, or lacrosse ball to the Traps. 2 Minutes on each side. “Weightlifting with Chad Vaughn” by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]

Warm-up- Spend 4 minutes working on the “couch stretch”, or any other hip-opening stretches. Then, three minutes of 5 Air-squats, 5 Med-ball clean-pulls, 3 Burpees Workout- Five rounds for time of: 15 Medicine ball cleans, 20 pound ball 15 Wall ball shots, 20 pound ball Post time to comments. Posture and mood: A two-way street Parchment paper-wrapped salmon

Workout-In teams of two with only one athlete working at a time, complete the following in order:100 Push ups100 Kettlebell swings at 1.5/1 Pood100 sit ups anchored abmat100 SquatsBenchmarks Class Workout- 30 Muscle-ups for time “Powerlifting for CrossFitters” with Mark Bell, CrossFit Journal preview video [wmv] [mov] Pat Sherwood reviews the last two WOD cycles –

9am Workout- For time: 70 Burpees 60 Sit-ups 50 Kettlebell swings, 1.5 poods 40 Pull-ups 30 Handstand push-ups Post time to comments. Compare to 100430. 11am Workout- 11.1 round 2! The weekly Update on the Open Show is coming – video [wmv] [mov] The snatch, part 1 & 2

Warm-up- POSE skills and drills Workout- Run 10K Post time to comments. Compare to 070209. Today’s Class will be meeting at the Huntsville Cross-Country course. Come prepared to run hard and PR! Check your email for directions! “Meatza” with Nick Massie, CrossFit Journal preview video [wmv] [mov] and recipe [pdf]

Warm-up- Squat-prep mobility work, followed by 3 minutes of 5 Barbell front-squats, 25 meter bear crawl, and 5 ring-rows. Workout- For time: 135 pound Front squat, 10 reps 15 ft Rope Climb, 1 ascent 135 pound Front squat, 9 reps 15 ft Rope Climb, 1 ascent 135 pound Front squat, 8 reps 15 ft Rope Climb, 1 ascent

Warm-up- KB complex- 3 deadlift, 3 SDLHP, 3 swings to shoulder, 3 squats, 3 snatches. Switch arms and repeat. Gradually increase the weight for 5 minutes. Workout- Three rounds for time of: 400m run 95 pound Sumo-Deadlift High-pull, 21 reps Cool-down- The 10 minute squat-test. Get farther than you did last time! goHEAVY workout- Clean and Jerk, one rep every minute on