November 2011

Warm-up: 400m run followed by 10 minute double-under drill 50 single unders/10 push ups 40 single unders/8 push ups 30 single unders/6 push ups 20 single unders/4 push ups 10 single unders/ 2 push ups Workout: 50 Kettlebell swings 1.5/1 pood 50 Double-unders 40 Kettlebell swings 1.5/1 pood 40 Double-unders 30 Kettlebell swings 1.5/1 pood 30 Double-unders 20 […]

Warm-up: Wall to wall bear crawl 2 Burpee pull-ups 50m Run 3 Rounds Followed by 5 minutes of practice on the kipping pull-up Workout: “Nicole” Complete as many rounds in 20 minutes as you can of: Run 400 meters Max rep Pull-ups Post number of pull-ups completed for each round to comments. In House Competition Results:****Beginner 1. Wes Henry

Warm-up: 4 Rounds increasing intensity throughout: 10 air squats, 10 kettlebell swings, 10 butterfly sit-ups Workout:“Karen” For time: 150 Wallball shots, 20 pound ball Post time to comments. Powerlifting: A: EROM Deadlift 5 x 3-4; Rest 2:00 B1: Tire flips 4 x 8; Rest 10 seconds B2: Kettlebell swings 4 x 20; Rest 10 seconds B3: GHD sit-ups 4 x

In house competition WOD 1: Advanced: 8 Minute AMRAP 4 Deadlifts 275/185# 4 Chest to Bar Pull-ups 4 Box Jumps 30/24″ Intermediate: 8 Minute AMRAP 4 Deadlifts 185/125# 4 Pull-ups (COVP) 4 Box jumps 24/20″ Beginner: 8 Minute AMRAP: 4 Deadlifts 135/95# 4 Ring Rows 4 Box jumps/step ups 20″ In house competition WOD 2: “The Clean Ladder”Each division will consist of the

Warm-up: 15 minutes of practice and review on rowing technique Workout: 3 Sets @ 95-97% Row 1k Rest 12 minutes actively GOAL IS SAME TIME EACH SET!REMINDER: CrossFit Huntsville’s first In House Competition is this weekend. The competition will kick off at 10:00 this Saturday. Be sure to sign up in the gym beforehand! “Living the Dream” with Erin LaVoie,

Warm-up: Cone to cone: bear crawls, high knees, inch worm push-ups, fanny kickers; 3 Rounds Workout: “Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Warm-up: Run 50m, 8 jumping squats, run 50m, 8 push-ups; 3 Rounds Workout: Shoulder Press 1-1-1-1-1 Push Press 3-3-3-3-3 Push Jerk 5-5-5-5-5 Powerlifting: A1. HB Back Squat @ 30X1, 4-5 reps x 4 sets, Rest 2 min A2. Depth HSPU @ 20X0, 3-5 tough reps x 4 sets, Rest 2 min – add depth B: Snatch x 1; Snatch Balance

Warm-up: P1: Row 200m. P2: AMRAP double-unders; Switch. Then 10 partner medicine ball squat throws, 10 hip extensions, 10 butterfly sit-ups; 4 Rounds Workout: Front Squat 3-3-3-3-3-3-3 A: 2 x 10 Back Extensions B: 2 x 10 Butterfly sit-ups “Games Athlete and Affiliate Owner: Elyse Umeda”, CrossFit Journalpreview video [wmv] [mov] Highlights from the CrossFit UFC Fan Expo,

Warm-up: 5 minutes on the Burgener warm-up; Followed by 10 kettlebell swings, 10 box jumps, 5 PVC snatch balance; 2 Rounds Workout & Benchmarks: “Isabel” For time: Snatch 135 pounds, 30 reps Use 95 pounds, 65 pounds or broomstick as needed. From the Vault: “Burgeners Do Grace”, May 2009 – video [wmv] [mov] “Isabel-Off” with Josh Everett and

Warm-up: 5 med ball cleans wall ball shots rest 30 seconds x 3; Med ball reverse throw and chase x 5 Workout: 4 Sets All Out 5 TnG Push Press 30 Unbroken Double-unders Rest 3 minutes Active rest for 10 minutes 4 Sets All Out 5 TnG Hang Power Clean 10 Burpees AFAP Rest 3 Minutes Cool-down: 5 minutes of