Workout, Happening, and Updates at CROSSFIT HUNTSVILLE

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Thursday, 07 July, 2011

Warm-up: 10 minutes of shoulder mobility Workout: Shoulder Press 5-5-5-5-5 reps Post loads to comments. Cool-down: 3 x 10 Kettlebell bottoms up 3 sets Max rep push-ups Interview with Bill

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Wednesday, 06 July, 2011

Warm-up: 10 minutes of hip and shoulder mobility followed by 3 minutes of the following: 6 push-ups, 6 PVC front squats, 6 ring rows. Workout: Three rounds for

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Tuesday, 05 July, 2011

Warm-up: Partner assisted hamstring stretch Workout: Deadlift 3-3-3-3-3 reps Post loads to comments. Cool-down: 3 x 10 Reverse Hypers 50 band good mornings Interview with Jon Gilson of Again Faster

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Sunday, 03 July, 201

Workout/Benchmarks: For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50

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Saturday, 2 July, 2011

Workout: Complete as many rounds in 20 minutes as you can of: 7 Handstand push-ups 12 L-Pull-ups Post rounds and fractions of rounds completed to comments. “Strengthening

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Friday, 1 July, 2011

Warm-up: 4 intervals of tabata jump squats Workout: Back Squat 5-5-5-5-5 These are tempo squats. Take 2 seconds to descend to the bottom of the squat, have a

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Thursday, 30 Jun, 2011

Warm-up: Burgener warm-up followed by sprint and agility drills Workout: For time: Run 800 meters Snatch, 30 reps Run 800 meters Cool-down: 10 minute squat test. Make it farther than

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Wednesday, 29 Jun, 2011

Warm-up: Group med-ball toss followed by 10 minutes of Muscle-up practice Workout: For time: Run 800 meters 30 Muscle-ups Run 800 meters Cool-down: Group discussion on the paleo/zone diet http://www.youtube.com/watch?v=K1lSehZI-NA&feature=youtu.be

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Tuesday, 28 Jun, 2011

Warm-up: 5 minutes of shoulder mobility followed by 15 minutes of working up to a heavy single clean and jerk Workout: For time: Run 800 meters Clean and

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Monday, 27 Jun, 2011

Warm-up: 500m row followed by 10 minutes of overhead squat practice Workout: With a 3 minute continuously running clock complete 5 rounds of the following: 115# Overhead Squat,

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Sunday, 26 Jun, 2011

Workout: Deadlift 3-3-3-3-3 reps Benchmarks: “Annie” 50-40-30-20 and 10 rep rounds of: Double-unders Sit-ups “The CrossFit Blues” from CrossFit Lisbeth. “Whatever Doesn’t Kill You Makes You Feel More Alive” with Eric Bach,CrossFit

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Saturday, 25 Jun, 2011

Workout: “Nate” Complete as many rounds in twenty minutes as you can of: 2 Muscle-ups 4 Handstand Push-ups 8 2-Pood Kettlebell swings Post rounds completed to

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Friday, 24 Jun, 2011

Warm-up: The Dennis Berry double-under drill Workout: Three rounds for time of: 50 Double-unders 25 Wallball “2-fer-1s”, 20 pound ball Post time to comments. Cool-down: Spend 5 minutes with a

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Wednesday, 22 Jun, 2011

Warm-up: Group medicine ball toss followed by 5 minutes of practice on the kipping pull-up Workout: “Badger” Complete three rounds for time of: 95 pound Squat clean, 30

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Tuesday, 21 Jun, 2011

Warm-up: Junk yard dog followed by Burgener warm-up Workout: Clean and Jerk 1-1-1-1-1-1-1 reps Post loads to comments. Cool-down: 3 x 15 Reverse Hyperextensions “Breath”

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Monday, 20 Jun, 2011

Warm up: 5-10 minutes of hip and shoulder mobility followed by a 400m run Workout: “Nancy” 5 rounds for time of: 400 meter run 95 pound Overhead squat,

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Sunday, 19 Jun, 2011

Workout: “Fran” Three rounds, 21-15- and 9 reps, for time of: 95 pound Thruster Pull-ups Post time to comments. Benchmarks: “Fran” Three rounds, 21-15- and 9 reps, for

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Saturday, 18 Jun, 2011

Workout: “The Barbell Mile” with an Olympic Bar 45/35 complete the following for time: 400 meter run 25 Front Squat 25 Overhead Squat 25 Back Squat

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Friday, 17 Jun, 2011

Warm-up: 3 x 10 GHD Sit-ups. Take 2 seconds to reach full extension and explode out of the bottom! Workout: Back Squat 3-3-3-3-3 reps Post loads to comments. Cool-down: 3

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Thursday, 16 Jun, 2011

Warm-up: 400m run followed by group med-ball toss Workout: “Small” Three rounds for time of: Row 1000 meters 50 Burpees 50 Box jumps, 24″ box Run 800 meters

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Wednesday, 15 Jun, 2011

Warm-up: Junk yard dog followed by Burgener Warm-up Workout: Hang Power Snatch 3-3-3-3-3 Cool-down: 3×10 WEIGHTED Reverse Hypers “Building Youth Fitness Through Rugby and CrossFit” with Phaidra Knight, CrossFit Journal

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Tuesday, 14 Jun, 2011

Warm-up: PNF band stretch followed by 5 minutes of shoulder mobility Workout: For time: 225 pound Deadlift, 21 reps 50 Squats 135 pound Push press, 21 reps 225

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Monday, 13 Jun, 2011

Warm -up: Spend 5 minutes on the following sequence: 5 explosive wall balls, 5 push-ups, 5 kipping swings ********Workout:******** Complete as many rounds as possible in

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Sunday, 12 Jun, 2011

Workout: Push Jerk 2-2-2-2-2-2-2-2-2-2 reps Post load(s) to comments. Benchmarks: “Nancy” Five rounds for time of: 400 meter run 95 pound Overhead squat, 15 reps Post time to

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Saturday, 11 Jun, 2011

Workout: 30-20-10 rep rounds for time of: Wall ball shots, 20# ball Double-unders Immediately following completion of the workout you will have 5 minutes to establish

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Friday, 10 Jun, 2011

Warm-up: Partner-assisted Hamstring stretch Workout: Snatch balance 1-1-1-1-1-1-1 Cool-down: 10 minute squat test Don’t forget about our Split Jerk workshop and Cooking clinic: The Basics this weekend! Click on the

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Thursday, 09 Jun, 2011

Warm-up: 500m Row followed by 10 minutes of Front Lever practice. Workout: 2011 CrossFit Games Regional Workout 6 For time: Row 20 calories 30 Burpees 45 pound Two-arm

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Wednesday, 08 Jun, 2011

Warm up: Group med-ball toss Workout: 2011 CrossFit Games Regional Workout 4 For time: 100 Pull-ups 100 Kettlebell swings, 24kg 100 Double-unders 95 pound Overhead squat, 100 reps

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Tuesday, 07 Jun, 2011

Warm up: Handstand skills and drills Workout: Complete as many rounds and reps as possible in 10 minutes of: 275 pound deadlift, 5 reps 5 Handstand push-ups Cool-down: 3×10 Reverse

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Monday, 06 Jun, 2011

Warm-up: 10 minutes of shoulder mobility. Then 5 minutes of the following sequence: 5 ring rows, 10 push-ups, 15 walking lunges. Workout: “Moon” Seven rounds for time of:

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Sunday, 05 Jun, 2011

Workout: Power clean 1-1-1-1-1-1-1 repsBenchmarks: “Amanda” Three rounds, 9-7- and 5 reps, for time of: Muscle-up 135 pound Squat snatch Post times to comments.Coach Mike Burgener works

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Friday, 03 Jun, 2011

Warm-up: 200m run, 200m backward run followed by group med-ball toss.Workout: Buy in: 30 Toes to Bar 3 Rounds: 400m Run 15 Kettlebell Swings 2 Pood 5

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Thursday, 02 Jun, 2011

Warm-up: 10 minutes of a slow to moderate pace row. Followed by 10 minutes of skill work on the “Bear Complex” Workout: “Bear Complex” 5 Rounds, 7 sets

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Wednesday, 01 Jun, 2011

Warm-up: 10 minutes of sprint and agility drills Workout: Five rounds for time of: Sprint 100 meters 25 Push-ups Cool-down: Instructor led group stretch Go-Heavy: Snatch Pulls 5×5 @ 110% Clean Pulls

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Tuesday, 31 May, 2011

Warm-up: THE Dennis Berry Double-under drill followed by 10 minutes of Snatch practice Workout: Seven rounds of: 35 Double-unders 1 Snatch Make one snatch attempt per round Post

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Friday, 27 May, 2011

Warm up: Spend 3 minutes cycling through the following: 5 squat jumps, 5 kipping swings, and 5 parallette sit-throughs. Workout: “Cindy” Complete as many rounds in 20 minutes as

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Thursday, 26 May, 2011

Warm up: Partner assisted hamstring stretch. Followed by 3×10 rebounding box jumps. Pick a height that you can rebound 10 straight box jumps without stopping

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Tuesday, 24 May, 2011

Workout: “Wilmot” Six rounds for time of: 50 Squats 25 Ring dips Kristan Clever 14:13. Post time to comments. Enlarge image Canadian Forces Private Colin Wilmot,

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Monday, 23 May, 2011

Warm up: Spend the first 10 minutes of class practicing the Turkish Get-up Workout: Weighted pull-ups 2-2-2-2-2-2-2 reps “Teaching People How To Run” with Dr. Nicolas Romanov –

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Sunday, 22 May, 2011

Warm up:400m run followed by group med-ball tossWorkout:For time: 1000m Run 30 Handstand push-ups 1000m RowCool Down:Partner heelcords!“Ron Gutman: The hidden power of smiling”, TED

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Saturday, 21 May, 2011

Warm up: CrossFit Huntsville obstacle course! Workout: Thruster 2-2-2-2-2-2-2 Cool Down: Instructor led group stretch “Sherwood Chronicles: Community Part 7”, CrossFit Journal preview video [wmv] [mov]

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Friday, 20 May, 2011

Warm up: Spend the first 15 minutes of class working up to a heavy 1 rep Push press. Workout:Complete as many rounds as possible in five minutes

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Thursday, 19 May, 2011

Warm up- 3 minutes of 5 pvc pipe front squats, 5 hollow rocks, 5 handstand kick-ups Skill work- Handstand and handstand walk drills Workout- Three rounds for time of: 95

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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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