November 2011

Warm-up: 3 Rounds of: 30 seconds walking lunges 30 seconds push ups 30 seconds parallette jumps Rest 30 seconds Workout:FLOW Session 15 minute row/run at easy pace 10 minutes of handstand walk practice 15 minute row/run at easy pace 10 minutes rope climbs/pull up practice “CrossFit Endurance: Running Hills” with Brian MacKenzie, CrossFit Journal preview video [wmv] [mov] […]

Warm-up: 250m Row 5 minutes of mobility focused on the lats and shoulders 3 Rounds: 3 Jump squats 5 Kipping swings 5 Push ups 5 minutes of instruction/practice on the kipping/butterfly pull-upWorkout: “Fran” Three rounds, 21-15- and 9 reps, for time of: 95 pound Thruster Pull-ups Post time to comments.Powerlifting: A: Split Jerk 3,2,1,3,2,1; Rest 5:00 B: Press

Warm-up: 10 minutes of instructor led agility drills and dynamic stretching Workout: 2 x 100m Sprint Rest 1 Minute between efforts 2 x 200m Sprint Rest 2 Minutes between efforts 2 x 400m Sprint Rest 3 Minutes between efforts 2 x 800m Sprint Rest 4 Minutes between efforts Note: If you have a stopwatch please bring it. “Competition Day at

Workout & Benchmarks: “Linda” 10-9-8-7-6-5-4-3-2-1 reps of the triplet: Deadlift: 1 1/2 body weight Bench press: body weight Clean: 3/4 body weight Set up three bars and storm through for time. Post time to comments.“Expecting the Unexpected”, CrossFit Journal preview video [wmv] [mov] “Out The Door” with Dan Cerrillo – video [wmv] [mov]

Warm-up: 10 Minute double-under drill followed by 10 minutes of review on GHD sit-ups and back extensions Workout: 50-40-30-20 and 10 rep rounds for time of: Pull-ups Double-unders GHD Sit-ups Back Extensions Powerlifting: A1: Front Squat 4 x 4-5 @30×0; Rest 2:00 A2: Depth HSPU 4 x 2-3 @50×0; Rest 2:00 B: Hang Power Clean 5 x 5; Rest 3:00

Workout:KettleBell Krazy “Not for the Fainthearted” Males 1.5pd/Female 1pd Complete 3rds for time of: 12 KettleBell Swings 12 KettleBell Push-ups (both hands on KettleBell handle, chest must touch) 12 KettleBell Power Snatch (6 each side, KettleBell must hit ground each rep) 12 KettleBell Goblet Squats (Elbows hit knee and crease of hip below kneecap) 12

Workout: 4 Rounds for time 50 Air Squats 400m Run Post time to comments.CrossFit Huntsville will be holding the 6, 9, and 4:30 classes today. All other class times have been cancelled! Home Gym with Rob Hole – video [wmv] [mov]

All classes are cancelled! Take today to count your many blessings and be ready to hit it hard tomorrow!“Cooking With Massie: Prime Rib and Creamy Horseradish Sauce”,CrossFit Journal preview video [wmv] [mov]“Running In Sand” with Brian Mackenzie by Again Faster Equipment – video [wmv] [mov]

Warm-up: 2 Rounds 400m Partner med-ball carry 10 Partner med-ball sit-up throws Workout: 5 Minute AMRAP @ 80-85% 5 Pull-ups 25 Double-unders Rest 4 minutes 5 Minute AMRAP @ 80-85% 5 Wall ball shots 20/14# 10 Box Jumps 24″ – step down each rep Rest 4 minutes 5 MInute AMRAP @ 80-85% 10 Deadlifts 135/95# 5 Burpees Powerlifting: A: Bench

Warm-up: Row 500m Then: 3 Rounds 10 Band good mornings 10 Walking samson stretch Workout: Deadlift 1-1-1-1-1-1-1 Powerlifting: A: Thruster 5 x 4-5 @20×1; Rest 3:00 B1: Power Snatch 1-1-1-1; Rest 10 seconds B2: Dumbbell jump squats 4 x 15; Rest 2:00 C1: Knees to Elbows 4 x 15; Rest 20 seconds C2: Ring FLR 4 x 60 seconds; Rest