Workout, Happening, and Updates at CROSSFIT HUNTSVILLE

The Blog

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Tuesday, 17 May, 2011

Warm up- 3×15 Band good mornings. Followed by 2 intervals of tabata squats. Workout- “CrossFit Total” Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep Post

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Monday, 14 May, 2011

Warm up- Sprint drills then Muscle-up transition practice Workout- Complete as many rounds as possible in 20 minutes of: Run 400 meters 7 Muscle-ups Post rounds completed to

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Friday, 13 May, 2011

Warm up- Group Med-ball toss Workout- Complete as many rounds as possible in 20 minutes of: 5 Chest to bar Pull-ups 10 Wall ball shots, 20 pound ball

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Wednesday 11 May, 2011

Warm-up- Junk yard dog, followed by the Burgener Warm-up Workout- 21-15-9 reps for time of: 24″ Box jump 75 pound Power snatch Chest to bar Pull-up Cool down- Instructor led

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Tuesday, 10 May, 2011

Warm-up- Spend the first 20 minutes of class working up to a heavy single Hang power clean. Workout- For time: Row 500 meters 115 pound Hang power clean,

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Monday, 09 May, 2011

Warm-Up- 10 Minutes of agility ladder and sprint drills Workout- “Griff” For time: Run 800 meters Run 400 meters backwards Run 800 meters Run 400 meters backwards Cool Down- Partner

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Friday, 06 May, 2011

Warm-up-400m Partner Med-Ball Run Workout- CrossFit Games Open 11.6 Complete as many reps as possible in 7 minutes of the following rep scheme: 100 pound

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Thursday, 05 May, 2011

Warm-up- 3×20 abmat butterfly sit-ups Workout- Deadlift 1-1-1-1-1-1-1 Cool Down- 3×15 Reverse Hyperextensions Our first HMAC class has been rescheduled for Saturday, 21 May from 11:30 to 1:00PM. If you are

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Tuesday, 26 Apr, 2011

Workout- Row 2K Post time to comments. Compare to 080721. “We’ve Become a Nation of Takers, Not Makers” by Stephen Moore, The Wall Street Journal.

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Monday, 25 Apr, 2011

Warm-up- 3 x20 Reverse hyperextensions 3 x 15 GHD sit-ups Workout- Box Squat 2-2-2-2-2-2-2-2-2-2 WEEK TWO of the Team Nutrition Challenge- What was your over-all team score for week

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Saturday, 23 Apr, 2011

9am Class Workout- Snatch 1-1-1-1-1-1-1 reps Post loads to comments. Compare to 110120. “The Mental Fight” with MMA fighter Eric Cusson by Again Faster Equipment –

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Thursday, 21 Apr, 2011

Warm-up- 3 minutes of – 5 clean pulls, 5 Front squats, and 5 push-jerks on a 45 pound bar, 10 kipping swings. Workout- “Hammer” Five rounds, each for

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Wednesday, 20 Apr, 2011

Workout- In teams of three, move through the following stations for 15 minutes: station 1- Atlas stone shouldering station 2- 25 foot down-and-back Burpee Broad-jump station

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Tuesday, 19 Apr, 2011

Workout- “Lynne” Five rounds for max reps of: Body weight bench press Pull-ups Post reps for both exercises in all rounds. Compare to 101211. (we consider

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Monday, 18 Apr, 2011

Warm-up- Work up to a heavy single push-jerk Workout- 400 meter Walking lunge Post time and number of steps to comments. Compare to 100822. Cool-down- Foam roller to the quads!…

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Sunday, 17 Apr, 2011

Workout- One cycle every minute on the minute for 10 minutes of: 5 Dumbell Deadlifts 5 Dumbell Hang Power Cleans 5 Dumbell Thrusters If you fail

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Saturday, 16 Apr, 2011

9am and 11:00 Competition Workout- CrossFit Games Open 11.4 Complete as many rounds and reps as possible in 10 minutes of: 60 Bar-facing burpees 120 pound

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Wednesday, 13 Apr, 2011

Workout- “Fight Gone Bad!” Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps)

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Tuesday, 12 Apr, 2011

Workout- As many rounds as possible in 15 minutes of: 95 pound Front squat, 21 reps 1 minute of L-sit hold Cool-down- 10 minute squat test!- get farther

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Monday, 11 Apr, 2011

Warm-up- HSPU progressions and strength development drills (expect to see these in Open!) Workout- “J.T.” 21-15-9 reps of: Handstand push-ups Ring dips Push-ups Post time to comments. Compare

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Sunday, 10 Apr, 2011

Workout- Ten rounds for time of- 100m sprint 7 Burpees Post time to comments. Benchmarks Class Workout- “Angie” For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Air squats

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Thursday, 07 Apr, 2011

Warm-up- Three minutes of light Deadlifts, bear-crawls, and Handstand holds Workout- “Diane” 21-15-9 reps of: 225 pound Deadlift Handstand push-ups Post time to comments. Compare to 101126. BIG

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Wednesday, 05 Apr, 2011

Warm-up- Work on mobility for external rotation of the Femur (Knees out), and hamstring mobility. Then, three minutes of, 25 foot down and back shuttle run,

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Tuesday, 05 Apr, 2011

Warm-up- Muscle-up practice and skill-transfer exercises. Workout- 30 Muscle-ups for time Post time to comments. Compare to 100326. Cool-down- 2 x 25 slow and controlled ab-mat sit-ups (If you just

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Monday, 04 Apr, 2011

Workout- Bench-press- 1-1-1-1-1-1-1 Post loads to comments. “Forging Elite Fitness … While Pregnant” with Tanya Wagner, CrossFit Journal preview video [wmv] [mov]

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Sunday, 03 Apr, 2011

Workout- Five rounds for max reps of: 2/3 Body weight thruster Pull-ups Post reps for both exercises in all rounds. Benchmarks Class workout- “Nicole” Perform as many rounds

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Saturday, 02 Apr, 2011

9am workout- Thruster 3-3-3-3-3-3-3 Post loads to comments. Compare to 100327. “Sherwood Chronicles: Community Part 6”, CrossFit Journal preview video [wmv] [mov] femme fizzYcal – Helen

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Friday, 01 April, 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

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Thursday, 31 Mar, 2011

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

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Wednesday, 30 Mar, 2011

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

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Tuesday, 29 Mar, 2011

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

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Monday, 28 Mar, 2011

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

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Sunday, 27 Mar, 2011

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

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Saturday, 26 Mar, 2011

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

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Friday, 25 Mar, 2011

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

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Thursday, 24 Mar, 2011

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

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Wednesday, 23 Mar, 2011

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

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Monday, 21 Mar, 2011

Warm-up- 8 minutes of Hamstring and hip mobility drills, followed by 3-5 minutes of mid-line isolating movements (Think back ext, ab-mat sit-ups, good-mornings, Reverse-hypers, or GHD

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Sunday, 20 Mar, 2011

WOD & Benchmarks Class workout- “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

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Friday, 18 Mar, 2011

Warm-up- 6 minutes of shoulder mobility work, followed by the Burgener warm-up, and then split-jerk practice Workout- Behind the neck Jerk 1-1-1-1-1-1-1 Post loads to comments. “The Spealler

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Thursday, 17 Mar, 2011

Warm-up- Group med-ball toss, followed by kipping swing and pull-up drills Workout- Seven rounds for time of: 10 Wallball shots, 20 pound ball 10 Pull-ups Compare to 101023. Cool-down- 3

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Wednesday, 16 Mar, 2011

Warm-up- Group Med-ball toss, followed by a group run. Workout- For time: Run 1 mile 100 Sit-ups 100 Back extensions Run 1 mile Mix and match back extensions

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Tuesday, 15 Mar, 2011

Warm-up- Hip mobility work, followed by squat and bench practice Workout- Complete as many rounds as possible in 12 minutes of:185 pound Bench press, 3

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Monday, 14 Mar, 2011

Warm-up- Basic gymnastics warm-up: hollow rocks, push-ups, strict pulls, kipping swings, etc. Workout- With a continuously running clock do one pull-up the first minute, two

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Sunday, 13 Mar, 2011

Free Class Workout- As many rounds as possible in 15 minutes of: 20 Double-unders 15 sit-ups 10 push-ups Benchmarks Class Workout- “Chelsea” With a continually

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Saturday, 12 Mar, 2011

Workout- Ten rounds, each for time of:100 meter SprintRest 90 seconds Post times for each round to comments. Compare to 100618. “Inside a Strongman Seminar:

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Friday, 11 Mar, 2011

Warm-up- 10 minutes of double-under practice Workout- As many rounds as possible in 12 minutes of: 10 Wall-ball shots, 20 pound ball 1.5 pood Kettlebell

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Thursday, 10 Mar, 2011

Warm-up- 8 minutes of Partner-assisted Hamstring stretch, followed by Muscle-up practice Workout- Four rounds for time of:7 Muscle-ups225 pound Deadlift, 15 repsWalking Lunge, 30 steps

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Wednesday, 09 Mar, 2011

Warm-up- 10 minutes of shoulder mobility work, followed by 5 x 3 “explosive” shoulder presses with Dumbbells , gradually progressing in weight. Workout- Shoulder Press

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Monday, 07 Mar, 2011

Warm-up- 10 minutes of shoulder mobility work, followed by push-press practice Workout- With a continually running clock, perform as many reps as possible in 10

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Sunday, 06 Mar, 2011

Free Class workout- 21-18-15-12-9-6-3 reps for time of: Box jumps Push-ups Sit-ups Benchmark Class Workout- “Nancy” Five rounds for time of: 400m run 95 pound

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Saturday, 05 Mar, 2011

Workout- “McCluskey“ Three rounds of:9 Muscle-ups15 Burpee pull-ups21 Pull-upsRun 800 meters If you’ve got a twenty pound vest or body armor, wear it. Post time

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Friday, 04 March, 2011

Warm-up- The “Junk yard dog” warm-up, followed by the Burgener warm-up Workout- Hang power snatch 3-3-3-3-3 reps Post loads to comments. Cool-down- Sit quietly for

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Thursday, 03 March, 2011

Warm-up- hollow-rock practice. Then, three sets of a 5-way barbell complex consisting of deadlift, hang-clean, front-squat, press, and push-jerk. 3-5 reps of each movement, gradually

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Tuesday, 01 Mar, 2011

Warm-up- 10 minutes of Hip mobility work, followed by 3×15 stretch-band good-mornings Workout- Workout- Back Squat 3-3-3-3-3 reps Post loads to comments. Compare to 101220.

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Monday, 28 Feb, 2011

Warm up- 5 minutes of PVC snatch high-pulls, reverse hypers, and PVC overhead squats, focusing on technique and similarities between snatch pull and rowing mechanics.

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Friday, 25 Feb, 2011

Warm-up- 400m run, followed by 3 minutes of – 20 foot bear-crawl, 5 push-ups, 15 air-squats Workout- “Mary“Complete as many rounds in 20 minutes as

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Thursday, 24 Feb, 2011

Warm-up- 400m trail run, Then- 5 minutes of group med-ball toss Workout- Five rounds for time of:45 pound barbell Overhead walking lunges, 50 feet21 Burpees

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Wednesday, 23 Feb, 2011

Warm-up- 3 x 20 reverse hyperextensions Workout- Shoulder press: 1-1-1-1-1-1-1 Post loads to comments Cool-down: 10 minute squat test GOHEAVY workout- Deficit Deadlifts from a

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Monday, 21 Feb, 2011

Workout- “Annie“ 50-40-30-20 and 10 rep rounds of:Double-undersSit-ups Post time to comments. Compare to 100813. “Universal Participation” of the 2011 CrossFit Open with Greg Glassman

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Sunday, 20 Feb, 2011

Workout- “Eva“ Five rounds for time of:Run 800 meters2 pood Kettlebell swing, 30 reps30 Pull-ups Post time to comments. Compare to 100514. “Pistol Progressions: Parts

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Friday, 18 Feb, 2011

Warm-up-10 minutes of shoulder and hip mobility workWorkout-Five rounds of:5 Dumbbell deadlifts5 Dumbbell hang cleans5 Dumbbell push presses5 Dumbbell squatsIncrease the load each round. Rest

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Thursday, 17 Feb, 2011

Warm-up- 5 minutes working bottom-of-the-squat mobility with your bottom-against-the-wall mobility drill. Then, the “junk-yard dog” warm-up, followed by the Burgener warm-up. Workout- Clean and Jerk

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Wednesday, 16 Feb, 2011

Warm-up- 6 minutes of Partner-assisted Hamstring stretches. Then- 5 minutes of 7 kipping swings, 7 hollow-rocks, 7 skin-the-cats Workout- Complete as many rounds as possible

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Tuesday, 15 Feb, 2011

Warm-upThree sets of Reverse Hyperextensions mixed with three sets of ab-work. This could be Ab-mat sit-ups, GHD sit-ups, band pull-downs, or other abdominal exercises. Vary

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Monday, 14 Feb, 2011

Warm-up- 5 minutes of the following Kettlebell complex, increasing weight as needed: One- arm KB DL, 5 each side One-arm KB hang-power clean, 5 each

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Satruday, 12 Feb, 2011

“Ledesma“ Complete as many rounds as possible in 20 minutes of:5 Parallette handstand push-ups10 Toes through rings20 pound Medicine ball cleans, 15 reps Post rounds

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Friday, 11 Feb, 2011

Warm-up- A few minutes of shoulder mobility prep, then three sets of the following KB complex, 5-10 reps of each movement in order. Gradually increase

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Thursday, 10 Feb, 2011

Warm-up- 2 x 20 GHD sit-ups. Then, 10 minutes of calisthenic and agility drills Workout- “Holbrook“ Ten rounds, each for time of:115 pound Thruster, 5

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Tuesday, 08 Feb, 2011

Warm-up- Partner-assisted hamstring stretches, followed by 3 minutes of- 5 skin the cats, 5 strict pull-ups Workout- “Fran”Three rounds, 21-15- and 9 reps, for time

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Monday, 07 Feb, 2011

Kelley Berger July 22nd, 1988 – February 4th, 2011 You will be dearly missed Warm-up- “Junk-yard dog” warm-up followed by 3 sets of 10 partner-assisted

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Saturday, 05 Jan, 2011

Workout- For time:225 pound Deadlift, 21 reps400 meter Run225 pound Deadlift, 18 reps400 meter Run225 pound Deadlift, 15 reps400 meter Run225 pound Deadlift, 12 reps400

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Friday, 04 Feb, 2011

Workout- For time:135 pound Thruster, 15 reps35 pound weighted Pull-up, 15 reps95 pound Thruster, 21 reps20 pound weighted Pull-up, 21 reps65 pound Thruster, 36 reps36

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Wednesday, 02 Feb, 2011

Workout- For time:20 inch Box jump, 50 repsRope climb, 5 ascents1.5 pood Kettlebell swing, 50 reps50 sit-ups40 pound dumbbell Hang power clean, 50 reps800 meter

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