Workout, Happening, and Updates at CROSSFIT HUNTSVILLE
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Wednesday, 12 October, 2011
Warm-up: 30 seconds of strict Ring Rows, 30 seconds of push-ups, 30 seconds Air Squats; Rest 30 seconds x 3 Workout: “Cindy” Complete as many rounds in 20
Tuesday, 11 October, 2011
Warm-up: 10 minutes of Handstand practice followed by 10 minutes of Pistol practice Workout: Tabata Double-under The Tabata interval is 20 seconds of work followed by 10 seconds
Monday, 10 October, 2011
Warm-up: 400m Indian Run followed by 10 minutes of snatch practice Workout: Run 800 meters 15 Hang squat snatch Run 800 meters 15 Squat snatch from mid-thigh Run
Sunday, 9 October, 2011
Workout:3 rds for time of: 20 Sit-Ups (Ab-mat anchored) 15 KettleBell Swings (1.5pd/1pd) 10 Body Weight Deadlifts (females 80% BW) 5 KettleBell Goblet Squats (1.5pd/1pd)
Saturday, 8 October, 2011
Workout: Muscle snatch 1-1-1-1-1 reps Power snatch 3-3-3-3-3 reps Snatch 5-5-5-5-5 reps Aja Barto 155/225/215lbs, Neal Maddox 195/215/210lbs, Jason Khalipa185/195/190lbs, Jared Davis 145/165/165lbs. Post loads to
Friday, 7 October, 2011
Warm-up: 10 minutes of focused gymnastic skill work on the kip and proper positioning in the HSPU. Workout: Five rounds for time of: 6 Handstand push-ups 12 Chest-to-bar
Thursday, 6 October, 2011
Warm-up: 30 second bear crawl, 30 second double-unders; Rest 30 seconds x 5 Workout: “Carse” 21-18-15-12-9-6-3 reps for time of: 95 pound Squat clean Double-under 185 pound Deadlift
Wednesday, 5 October, 2011
Warm-up: 5 rounds of: 15 second row @ 70%, 15 second row @ 80%, 15 second row @ 90%; Followed by 30 seconds of push-ups 30
Tuesday, 4 October, 2011
Warm-up: 6 turkish get-ups, 5 pvc OHS, 4 mountain climbers; Rest 20 seconds x 5Workout: “Joshie” Complete three rounds for time of: 40 pound Dumbbell snatch, 21
Monday, 3 October, 2011
Warm-up: 1 minute of max rep push-ups Workout: Find a 1RM Snatch. Rest as needed between lifts + A1: Glute ham raises 5 x 10 @20×1; Rest 30
Sunday, 2 October, 2011
Workout: CrossFit Games Event 10 For time: 20 calorie Row 30 Wallball Shots, 20 pound ball 20 Toes to bar 30 Box jumps, 24″ box 20
Saturday, 1 October, 2011
Workout: Three rounds for time: 7 Front Squats (Male 70% bodyweight, Female 50% bodyweight) pulled from the floor 400 Meter Run 14 Hand Release Push-Ups 28
Friday, 30 September, 2011
Warm-up: Group med-ball toss followed by 4 cycles of the following: 20 seconds of wall balls, 20 seconds of mountain climbers, 20 seconds of tuck jumps,
Thursday, 29 September, 2011
Warm-up: Partner assisted hamstring stretch Workout: A. Deadlift 5 x 3 @20×0; Rest 2:30 B1: Barbell good morning 4 x 12-15 @2121; Rest 20 seconds B2: Russian step-ups
Wednesday, 28 September, 2011
Warm-up: Spend 5 mintues BEFORE class and the first 5 minutes of class on a generic warm-up. Row/Run, light squat cleans, shoulder presses, etc…Workout: “Santiago” Seven rounds
Tuesday, 27 September, 2011
Warm-up: 5 minute row at conversational pace. Focus on core to extremity pull. Legs/Hips/Shoudlers THEN arms. Workout: A. Bench Press 2.2.2. @30×1; Rest 2:30 x 4 B. Hang
Monday, 26 September, 2011
Warm-up: 10 minutes of high intensity sprint drillsWorkout: Run 5K Post time to comments. Compare to 110816. Cool-down: Instructor led partner stretchesPowerlifting: A. High bar back squat 6 x 4-6
Sunday, 25 September, 2011
Workout & Benchmarks: “Lynne” Five rounds for max reps of: Body weight bench press Pull-ups Dave Lipson: 32/40-25/40-20/41-24/39-22/30 at 205lbs. Austin Malleolo: 23/43-18/43-13/33-13/26-12/20 at 165lbs. Spencer
Saturday, 24 September, 2011
Workout: For time: 5 muscle ups 245 pound Deadlift, 10 reps 15 GHD Sit-ups Sprint 50 yards 5 muscle ups 245 pound Deadlift, 10 reps 15
Friday, 23 September, 2011
Warm-up: 30 seconds of straight leg bear crawl followed by 30 seconds of single-unders. Rest 30 seconds x 4 Workout: 5 Heavy TnG Power Cleans 10 Burpees 45
Thursday, 22 September, 2011
Warm-up: Agility ladder drills followed by max height box jump Workout: A: Split Jerk – work up to a 1RM. Rest as needed between efforts B: Dumbbell split
Wednesday, 21 September, 2011
Warm-up: 15 seconds of pvc pipe OHS, 15 seconds of handstand hold, 15 seconds of push-ups, 15 seconds of walking lunges. Rest 45 seconds x 4 Workout: Starting
Tuesday, 20 September, 2011
Warm-up: 5 minute easy warm-up jog. Followed by 1 power snatch every minute on the minute for ten minutes. Workout: Five rounds for time of: 35 Double-unders Run
Monday, 19 September, 2011
Warm-up: 20 seconds of ball slams, 20 seconds of wall balls, 20 seconds of med ball cleans; Rest 1 minute x 3 Workout: With a 6 minute running
Sunday, 18 September, 2011
Workout & Benchmarks: “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″
Saturday, 17 September, 2011
Workout: Overhead squat 1-1-1-1-1 reps Front squat 1-1-1-1-1 reps Back squat 1-1-1-1-1 reps Try to increase the load on each of the fifteen sets. Pat Barber:
Friday, 16 September, 2011
Warm-up: 100m run, 30 seconds of barbell thrusters, 30 seconds of ring rows. Rest 30 seconds x 4 Workout: Four rounds for time of: Run 400 meters 95
Thursday, 15 September, 2011
Warm-up: 30 seconds of mountain climbers, 30 seconds of a handstand hold/walk practice, 30 seconds of barbell deadlifts; Rest 1:00 x 3 Workout: With a ten minute running
Wednesday, 14 September, 2011
Warm-up: 15 seconds of walking lunges followed by 15 seconds of double-unders followed by 15 seconds of rest; Repeat 8 timesWorkout: Tabata “Bottom to Bottom” Squat Run
Tuesday, 13 September, 2011
Warm-up: 5 minutes of dynamic hip warm-up followed by instructor led group sprint work Workout: Resting 60 seconds between sets: Deadlift 2-2-2-2-2-2-2-2-2-2 Post load(s) to comments. Cool-down: 3 x 12
Monday, 12 September, 2011
Warm-up: 400m run followed by 3 rounds of tabata squats and bear crawlsWorkout: For time: 25 Walking lunge steps 20 Pull-ups 50 Box jumps, 20 inch box
Sunday, 11 September, 2011
Workout: 2001 meter row 11 Box jumps 36/24″ 11 Thursters 125/85# 11 Burpee chest to bar pull-ups 11 Power clean 175/120# 11 Handstand push-ups 11 Kettlebell
Saturday, 10 September, 2011
Workout: Thruster 3-3-3-3-3-3-3 Post loads to comments. Compare to 110329. “Handstand Virtuosity: Part 1” with Laurie Galassi, CrossFit Journalpreview video [wmv] [mov] “Elbows High and Outside”
Friday, 09 September, 2011
Warm-up:5 minutes with a trigger point ball to the t-spineWorkout:“Nate”Complete as many rounds in twenty minutes as you can of:2 Muscle-ups4 Handstand Push-ups8 2-Pood Kettlebell
Thursday, 08 September, 2011
Warm-up: 10 minutes of rack position mobility Workout: Front squat 5 x 3 @ 12×1; Rest 3 minutes between each set A1: Barbell good mornings 3 x 10-12
Wednesday, 07 September, 2011
Warm-up: 10 minutes of active ROM hip, sprint, and change of direction drills Workout: 15-12-9-6-3 reps for time of: 135 pound Power clean Bar-facing burpee Jesse Bazarnick 4:42,
Tuesday, 06 September, 2011
Warm-up: 5 minutes of active shoulder stretching followed by “The scratch test”Workout: Weighted pull-ups 3-3-3-3-3 reps Dave Lipson 105-115-135-145-155(x2)lbs at 205lb BW. Post loads and body weight
Monday, 05 September, 2011
Warm-up: In a few short sets work up to a heavy 1 rep push press….NOT a 1 RM Workout: In groups of 2 complete the following for time:
Sunday, 04 September, 2011
Workout: Eight rounds for max reps of: 75 pound Push press, 20 seconds Rest 10 seconds Jumping alternating lunge, 20 seconds Rest 10 seconds Jesse Bazarnick
Saturday, 03 September, 2011
Workout: For time: 800m run Deadlift 225#, 21 reps 800m row Dumbbell thruster 55#, 21 reps 800m run “Sterling’s Story Part 1: A Preventable Tragedy?”, CrossFit
Friday, 02 September, 2011
Warm-up: Partner assisted hamstring stretch Workout: “CrossFit Total” Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep Kevin Hare: Squat 365, Press 155, Deadlift 500. Total
Thursday, 01 September, 2011
Warm-up: Sprint and agility drills followed by 10 minutes of clean practice Workout: Five rounds of: 3 Cleans 20 Burpees Jerry Hill 7:41 at 205lbs, Meg Carlson-Hixson 9:40
Wednesday, 31 August, 2011
Warm-up: Group med-ball toss followed by 10 minutes of rope climb practice Workout: Complete as many rounds as possible in 10 minutes of: 15 Wall ball shots, 20
Tuesday, 30 August, 2011
Warm-up: 2 minutes of the following: 15 second row sprint, 3 burpees as fast as possible Workout: 10 Rounds for time: 500 Meter row 15 Burpees Cool-down: Breathe! “Cooking With
Monday, 29 August, 2011
Warm-up: 5 minutes of shoulder mobility followed by sprint and agility drills Workout: “Nancy” 5 rounds for time of: 400 meter run 95 pound Overhead squat, 15 reps
Sunday, 28th August, 2011
Workout: Five rounds for time of: 185 pound Deadlift, 15 reps 15 Toes to bar Jenn Jones 6:27 (135lb DL), Kim Malz 6:53 (135lb DL), James
Saturday, 27th August, 2011
Workout: Five rounds for time of: 40 Double-unders 30 Box jumps, 24 inch box 20 Kettlebell swings, 1.5 pood Jesse Bazarnick 9:32, Austin Malleolo 9:52, Denise
Friday, 26 August, 2011
Warm-up: 5 minutes of practice on the Turkish get-up Workout: 7 Rounds each for time of: 3 Heavy touch and go deadlifts 6 Burpees 100 meter sprint Rest
Thursday, 25 August, 2011
Warm-up: 5 minutes of shoulder mobility. Workout: Shoulder Press 5-5-5-5-5 reps Dave Lipson: 165-185-192-197-202(x4)lbs. Post loads to comments. Compare to 110703. Cool-down: 3 x 10 Kettlebell bottoms up 3 x
Wednesday, 24 August, 2011
Warm-up: 10 skin the cats followed by 10 minutes of practice on the muscle-up transition Workout: Three rounds for time of: 12 Muscle-ups 75 Squats Austin Malleolo 7:40,
Tuesday, 23 August, 2011
Warm-up: Junk yard dog warm-up followed by 10 minutes of practice on the Snatch. Workout: “Isabel” For time: Snatch 135 pounds, 30 reps Use 95 pounds, 65 pounds
Monday, 22 August, 2011
Warm-up: 400 meter indian run followed by 5-10 minutes of jump rope practice Workout:Run 400 m @ 70% rest 1 min Run 400 m @ 80% rest
Sunday, 21 August, 2011
Workout: “Bradley” 10 rounds for time of: Sprint 100 meters 10 Pull-ups Sprint 100 meters 10 Burpees Rest 30 seconds Kristan Clever 19:36, Rebecca Voigt 21:31.
Saturday, 20 August, 2011
Workout: Run 5K Post time to comments. Compare to 110209. “P-bar Man Test” at CrossFit Santa Clara – video [wmv] [mov]“Burning Runner: An Inside Look Into CrossFit
Friday, 19 August, 2011
Warm-up: 5 minutes of the following: 5 hollow rocks, 5 kipping swings, 5 push-ups. Followed by 10 minutes of practice on the kipping pull-up Workout: With a continuously
Thursday, 18 August, 2011
Warm-up: Group med-ball toss Workout:“The Lumber Jack” 1 Minute of Squat Cleans (95lbs/65lbs) =1pt for each rep 3min rest 1 Minute of Squat Cleans (135lbs/95lbs) = 3pts for
Wednesday, 17 August, 2011
Warm-up: 5 minutes of shoulder mobility followed by the Burgener warm-up. Workout: Behind the neck Jerk 1-1-1-1-1-1-1 Post loads to comments. Compare to 110314. Cool-down: 20 Front Levers, slow and
Tuesday, 16 August, 2011
Warm-up: 10 minutes of shoulder mobility followed by 3 minutes of the following: 5 PVC front squats, 15 second FLR Workout: “Gator” Eight rounds for time of: 185
Monday, 15 August, 2011
Warm-up: POSE running drills followed by 10 minutes of practice on the deadlift. Workout: Complete as many rounds as possible in 12 minutes of: 400 meter run 5
Sunday, 14 August, 2011
Workout & Benchmarks: “Tabata This!” Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata
Saturday, 13 August, 2011
Workout: Overhead Squat 3-3-3-3-3 reps Post loads to comments. Compare to 100906. “The Week Before the Games” with Ben Hollingshaus, CrossFit Journalpreview video [wmv] [mov] “Cooking
Friday, 12 August, 2011
Warm-up: Front Lever practice followed by 10 minutes of review on the C2 Rower Workout: Four rounds for time of: Row 500 meters Rest 3 minutes (actively) Post
Thursday, 11 August, 2011
Warm-up: Group med-ball toss followed by Burgener Warm-up Workout: CrossFit Games Masters Chipper For time: 10 Handstand push-ups 20 Wall ball shots, 20 pound ball to 10′ target
Wednesday, 10 August, 2011
Warm-up: Partner assisted hamstring stretch followed by 3 minutes of the following: 5 pvc pipe deadlifts, 5 Handstand kick-ups Workout: 5 Rounds each for time of: 10 Heavy
Tuesday, 09 August, 2011
Warm-up: 5 minutes of practice on the double-under followed by 5 minutes of the following: 5 wall balls, 5 ring rows, 5 kipping swings. Workout:5 Rounds: 20
Monday, 08 August, 2011
Warm-up: 5 minutes of the following sequence: 5 sit-ups, 5 burpees, 5 wall ball shots Workout: CrossFit Games Event 10 For time: 20 calorie Row 30 Wallball Shots,
Sunday, 07 August, 2011
Workout: “Grace” 135 pound Clean and Jerk, 30 reps Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments. Benchmarks: “Grace” 135
Saturday, 06 August, 2011
Workout:Row 1K @ 97-100% 25 Hand release push-ups rest 5 min Row 1K @ 97-100% 25 Hand release push-ups rest 5 min Row 1K @
Friday, 05 August, 2011
Warm-up: 3 rounds of 10-15 reps of Samson Stretch (do the Samson Stretch once each round for 15-30 seconds) Overhead Squat with broomstick Sit-up Back-extension Pull-up Dip Workout: Perform the
Thursday, 04 August, 2011
Warm-up: Sprint drills followed by working up to a heavy 1 rep deadlift NOT A 1RM Workout: For time: 5 muscle ups 245 pound Deadlift, 10 reps 15
Wednesday, 03 August, 2011
Warm-up: Group med-ball toss followed by 15 minutes of practice clean and jerk Workout: For time: 15 foot Rope climb, 5 ascents 145 pound Clean and jerk, 5
Tuesday, 02 August, 2011
Warm-up: 500m row followed by 5 minutes of shoulder mobility Workout: As many rounds as possible in 3 minutes of: 3 Kettlebell swings 2/1.5 pood 12 Double-unders Rest
Monday, 01 August, 2011
Warm-up: 10 minutes of agility drills followed by tire burpees then muscle-up transition practice Workout: Three rounds, 12-9- and 6 reps, for time of: 135 pound Squat clean
Sunday, 31 July, 2011
Workout: Three rounds for time of: Run 800 meters Rest 2 minutes Post time to comments. Benchmarks:“Karen” For time: 150 Wallball shots, 20 pound ball Post time to
Saturday, 30 July, 2011
Workout: “Jackie” 1000 meter row 45 pound Thruster, 50 reps 30 pull-ups Post time to comments. Reminder: Gymnastics workshop today at 12:00!Thanks to everyone who made it
Friday, 29 July, 2011
Warm-up: Group med-ball toss followed by ladder drills Workout: 5 rounds each for time of: 5 Touch and Go Power Snatches 10 Kettlebell Swings 1.5/1 pood 20 Double-unders
Thursday, 28 July, 2011
Warm-up: Spend the first 15 minutes of class working up to a heavy single turkish get-up Workout: Weighted dip 3-2-2-2-1-1-1-1-1 reps Dave Lipson: 72-100-135-150-162-167-172-177lbs. Kevin Montoya: 70,70,75,80,90,100,115,125,135(fail)lbs. James
Wednesday, 27 July, 2011
Warm-up: 400m run followed by 10 minutes of kipping practice Workout: “Helen” Three rounds for time: Run 400 meters 1 1/2 pood Kettlebell X 21 swings (or 55
Tuesday, 26 July, 2011
Warm-up: Partner med-ball run followed by 10 minutes of the burgener warm-up and explosive hip drills Workout: Three rounds for time of: 30 Wallball shots, 20 pound ball
Monday, 25 July, 2011
Warm-up: Group med-ball toss Workout: 5 Rounds each for time of: 5 Heavy Touch and Go Deadlifts 3 rounds of: 5 Burpees 5 Box Jumps, 24″ Rest 5
Sunday, 24 July, 2011
Workout: Weighted push-up 1-1-1-1-1-1-1 reps Post loads to comments.Benchmarks: “Lynne” Five rounds for max reps of: Body weight bench press Pull-ups Post reps for both exercises in
Saturday, 23 July, 2011
Workout: “Manion” Seven rounds for time of: Run 400 meters 135 pound Back squat, 29 reps Post time to comments. Dont forget to reserve your spot in
Friday, 22 July, 2011
Warm-up: Max distance med-ball toss followed by 10 minute double-under drill Workout: 2010 Northwest Regional Event 1 Three rounds for time of: 135 pound Overhead squat, 10 reps
Thursday, 21 July, 2011
Warm-up: 400m indian run followed by 10 minutes of rope climb practice Workout: 4 rounds 10 Touch and Go Push-presses 3 Rope Climbs, 20 feet 250m run Rest
Wednesday, 20 July, 2011
Warm-up: Group med ball toss followed by 3 rounds of “Cindy” Workout: “Barbara” Five rounds, each for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest
Tuesday, 19 July, 2011
Warm-up: 10 minutes of shoulder mobility. 3 x 10 Back Extensions 3 x 10 barbell front squats Workout: Front Squat 1-10-1-20-1-30 reps Cool-down: 5 x 5 Front Levers 3 x
Monday, 18 July, 2011
Warm-up: 5 minutes of the following: 5 abmat sit-ups, 5 barbell good mornings, 50 meter overhead barbell run Workout: Three rounds for time of: 50 pound dumbbell Waiter
Sunday, 17 July, 2011
Workout: Bench Press 2-2-2-2-2-2-2-2-2-2 Benchmarks: “Kelly” Five rounds for time of: Run 400 meters 30 Box jump, 24 inch box 30 Wall ball shots, 20 pound ball Post
Saturday, 16 July, 2011
Workout: For time: 21 Pull-ups 21 Handstand Push-ups 18 Pull-ups 18 Handstand Push-ups 15 Pull-ups 15 Handstand Push-ups 12 Pull-ups 12 Handstand Push-ups 9 Pull-ups 9
Friday, 15 July, 2011
Warm-up: Burgener warm-up followed by 20 minutes of instruction on the Snatch Workout: Snatch one rep every minute on the minute for 15 minutes. Post the highest and
Thursday, 14 July, 2011
Warm-up: Group med-ball toss followed by the band assisted hamstring stretch Workout: Five rounds for time of: Run 400 meters 145 pound Deadlift, 20 reps 20 Push-ups 145
Wednesday, 13 July, 2011
Warm-up: The “official” CrossFit Warm-up 3 rounds of 10-15 reps of Samson Stretch (do the Samson Stretch once each round for 15-30 seconds) Overhead Squat with broomstick Sit-up
Tuesday, 12 July, 2011
Warm-up: 10 minutes of practice on the Front Lever Workout: Weighted pull-ups 1-1-1-1-1-1-1 reps Post loads and body weight to comments. Cool-down: Max rep strict pull-ups Max rep kipping pull-ups
Monday, 11 July, 2011
Warm-up: 20 minutes of skill work on the clean and jerk Workout: “DT” Five rounds for time of: 155 pound Deadlift, 12 reps 155 pound Hang power clean,
Sunday, 10 July, 2011
Workout: Five rounds for time of: 15 foot L-rope climb, 1 ascent 5 Parallette handstand push-ups 45 pound barbell One-legged overhead squat, 10 reps For the
Saturday, 09 July, 2011
Workout: 1. With a 2 minute running clock, sprint 200m. Use the remaining time to complete AMRAP of Ball Slams (20/14) Rest 1 minute 2. With
Friday, 08 July, 2011
Warm-up: 3 minutes of the following: 5 explosive wall balls, 5 rebounding box jumps, 5 russian KB swings. Workout: “Morrison” 50-40-30-20 and 10 rep rounds of: Wall ball
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
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