Workout, Happening, and Updates at CROSSFIT HUNTSVILLE

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Thursday, 20 Jan, 2011

Workout: “CrossFit Total” Back squat, 1 repShoulder Press, 1 repDeadlift, 1 rep Post total to comments. Compare to 101016. “The U-bend of life: Why, beyond

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Wednesday, 19 Jan, 2010

Warm-up:three minutes of 20 seconds of work, 10 seconds of rest, cycling through two movements- Jump squats and perfect push-ups Workout: “Elizabeth“ 21-15-9 reps of:Clean

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Tuesday, 18 Jan, 2011

Warm-up:10 minutes of Hamstring mobility work, 10 minutes of practice on the C2 rower Workout: Row 2k. Rest three minutes, then accumulate 3 minutes of

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Monday, 17 Jan, 2011

Warm-up:10 minutes of shoulder-prep. Then, work up to heavy set of Push-Jerks. Workout:Five rounds of:20 GHD Sit-ups5 Push jerk Cool-down:Instructor-led group stretching “Rope Climb Advice”

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Saturday, 15 Jan, 2011

Warm-up:Group med-ball toss, followed by muscle-up practice. Workout:Three rounds for time of:6 Muscle-ups30 Wallball shots, 20 pound ball12 Handstand push-ups135 pound Power clean, 15 reps

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Friday, 14 Jan, 2011

Warm-up:Run 400m. Then, Practice Hollow-rocks and move to Power clean skill-work. Workout: In teams of four, with only two members working at a time,4 minutes

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Thursday, 13 Jan, 2011

Warm-up:Row a 500m warm-up. Then, do a partner strict pull-up ladder, 1-4-1. Workout: Weighted pull-ups 1-1-1-1-1-1-1 reps Compare to 100814. Cool-down: finish with a max-set

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Wednesday, 12 Jan, 2011

Warm-up:10 minutes of double-under work. Then, for 4 minutes: 20 double-unders, 50 foot bear-crawl, 5 push-ups Workout:Five rounds for time of:10 Wall climbs10 Toes to

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Tuesday, 11 Nov, 2010

Warm-up:6 minutes of group Med-ball toss, followed by 6 minutes of partner-assisted hamstring stretching. Workout: “Rankel“ Complete as many rounds as possible in 20 minutes

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Monday, 10 Jan, 2011

Warm-up:For 5 minutes- 3 strict push-ups, 3 clapping push-ups, 10 stretch-band good-mornings. Then, 10 minutes of bench press practice. Workout:Bench-press3-3-3-3-3-3-3-3 reps Cool-down:3 sets of 10-15

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Sunday, 09 Jan, 2011

Workout: “Fran“ Three rounds, 21-15- and 9 reps, for time of:95 pound ThrusterPull-ups Post time to comments. Compare to 100909. Thanks to everyone who came

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Friday, 07 Jan, 2011

Warm-up: 10 minutes of OHS squat-mobility work, using the butt-to-wall squat technique and various shoulder mobilizers. Then, 3 minutes of – two laps around the

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Thursday, 06 Jan, 2011

Warm-up:5 minutes of calisthenic, footwork, and agility drills. Then, practice the clean and jerk with Dumbells of varying weight. Workout: Tug-of-warSplit into two separate teams,

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Monday, 03 Jan, 2011

Warm-up:For 5 minutes: Hand-stand kick-ups, 5 repsOne-arm KB swing, 5 reps each armmuscle-up transition practice, 5 reps Workout: “Nate” Complete as many rounds in twenty

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Tuesday, 04 Jan, 2011

Warm-up:5 minutes of med-ball toss, then 3 minutes of “Cindy”. Workout: “Murph” For time:1 mile Run100 Pull-ups200 Push-ups300 Squats1 mile Run Partition the pull-ups, push-ups,

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Sunday, 02 Jan, 2011

Workout: Seven rounds for time of:185 pound Front squat, 3 reps7 L-pull-ups Compare to 100330. Post time to comments. The Power Balance Bracelet- (do us

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Friday, 31 Dec, 2010

Warm-up:10 minutes of work improving overhead position with Lacrosse ball. Then, 10 minutes spent practicing the split landing position with a partner to help make

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Thursday, 30 Dec, 2010

Warm-up:Practice OHS with PVC. Then, three minutes of: 5 double unders, 5 OHS, 5 kipping swings Workout: (scaled to fit class time-frame) “Bull“ Two rounds for

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Wednesday, 29 Dec, 2010

Warm-up:10 minutes of mobility free-for-all. Then, Group med-ball toss followed by Rowing and Bench-Press practice. Workout:With a partner and a 16 minutes on the clock:

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Tuesday, 28 Dec, 2010

Warm-up:Partner-assisted Ham-string Mobility drills. Then, 30 calories on the C2 rower. Workout:“DT” Five rounds for time of:155 pound Deadlift, 12 reps155 pound Hang power clean,

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Monday, 27 Dec, 2010

Warm-up:10 minutes of Squat-therapy. Then, Burgener warm-up Workout: “Randy” 75 pound Power snatch, 75 reps for time. Cool-down: Butt-to-wall hip-opening stretches. (for your deep squat)

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Thursday, 23 Dec, 2010

Warm-up:For 5 minutes warm-up with the following tasks in order: 2-5 reps of “V”push-ups, 10-30 single unders, 5-10 squat jumps Workout: “Nuts”For time:10 Handstand push-ups250

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Tuesday, 21 Dec, 2010

Warm-up:Three rounds- 20 seconds of vertical leaps, 20 seconds of strict push-ups, 20 seconds of rest.Then, Empty-barbell Clean practice, working up to work-weight for the

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Monday, 20 Dec, 2010

Warm-up:Partner assisted hamstring-flexibility drills. Then,1 strict pull-up, 10 round-to-arched back good mornings2 strict pull-ups, 8 round-to-arched back good mornings3 strict pull-ups, 6 round-to-arched back good

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Sunday, 19 Dec, 2010

Workout: Shoulder press 1-1-1-1-1 repsPush press 3-3-3-3-3 repsPush Jerk 5-5-5-5-5 reps Post reps for both exercises in all rounds. Compare to 091124. Post loads to

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Friday, 17 Dec, 2010

Workout: In order, attempt a max (and unbroken) effort at each of the following movements:max rope climbs in 1 minuteArms-only rope climbRing-dipsHandstand hold500m row400m runL-sit

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Thursday, 16 Dec, 2010

Warm-up:25 foot down-and-back run, 1 burpee25 foot down-and-back run, 2 burpees25 foot down-and-back run, 3 burpees25 foot down-and-back run, 2 burpees25 foot down-and-back run, 1

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Wednesday, 15 Dec, 2010

Warm-up: group med-ball toss, Then- Dynamic Bench-press warm-up Workout: “Lynne”Five rounds for max reps of:Body weight bench pressPull-ups Post reps for both exercises in all

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Tuesday, 14 Dec, 2010

Warm-up:Move through the 10 movements included in today’s workout and perform 5-25 reps of each Workout:For time:50 Box jump, 24 inch box50 Jumping pull-ups50 Kettlebell

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Monday, 13 Dec, 2010

Warm-up:Work up to a “Heavy” set of Reverse Hyper-extensions using weight, bands, or whatever means necessary. Then, 3×10 Reverse Hyper-extensions. Workout:As many rounds as possible

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Friday, 10 Dec, 2010

Warm-up:Three rounds of- 10 partner med-ball sit-ups, 5 burpees, 10 squatsThen, the Burgener warm-up Workout:21-18-15-12-9 rep rounds of:115 pound Power snatchWallball shots, 20 pound ballKnees

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Thursday, 09 Dec, 2010

Warm-up:4 minute instructor-led terrain run. Then, 10 minutes of double-under skill work. Workout:Ten rounds for time of:15 Double-unders50 foot shuttle sprint, (25 feet down and

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Wednesday, 08 Dec, 2010

Warm-up:Calisthenic drills Workout:Clean, 1 repBench press, 1 repOverhead squat, 1 rep Clean is from the ground, power or squat. Post loads to comments. Get high

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Monday, 06 Dec, 2010

Warm-up: Row for 3 minutes, then 5 minutes of Group med-ball toss Workout:Five rounds for time of:Row 500 meters135 pound Thruster, 7 reps Cool-down:End the

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Sunday, 06 Dec, 2010

Warm-up:Group Med-ball toss, Then 10 minutes of muscle-up transition practice Workout:In teams of three, complete the following for time:100 Med-ball-toss Burpees with a 14 pound

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Saturday, 04 Dec, 2010

“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)Push-press, 75 pounds (Reps)Row

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Friday, 03 Dec, 2010

Warm-up:Group Med-ball toss, Then, five minutes of:Strict Push-ups, Bear-crawl, and V-sit-ups ( any order and any number of reps…just get warm!) Workout:As many rounds as

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Thursday, 02 Dec, 2010

Warm-up:Burgener warm-up and assistance exercises. Workout:Snatch: 1-1-1-1-1-1-1-1-1-1 reps Cool-down:End the day with 3 rope ascents, or 5 minutes of attempts. Practice as many new climbing

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Wednesday, 01 Dec, 2010

Warm-up:Partner-assisted Handstand practice Workout: “Diane“ 21-15-9 reps of:225 pound DeadliftHandstand push-ups Cool-down:10 minutes of ankle strengthening and mobility drills Post time to comments. Below is

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Tuesday, 30 Nov, 2010

Warm-up:10 minute Kettlebell complex. followed by Turkish-get-up practice Then, one-arm Kettlebell Clean and Jerk skill work Workout:Five rounds for time of:5 one-arm KB clean and

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Monday, 29 Nov, 2010

Warm-up:7 minutes of shuttle movement drills- Bear crawl, lunge, lateral runs, back-pedaling, etc. Workout: “Nicole”As many rounds as possible in 20 minutes of:Run 400 metersMax

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Sunday, 28 Nov, 2010

Warm-up:Strict pull-ups, kipping pull-up progression practice. Workout: as many rounds as possible in 4 minutes of:50 meter sprint,5 burpeesRest three minutes, then:As many rounds as

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Friday, 26 Nov, 2010

Warm-up: Three rounds of – 10 sumo-deadlift high-pulls, 5 Burpees, 3 laps around the gym Workout: “Collin“ Six rounds for time of:Carry 50 pound sandbag

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Wednesday, 24 Nov, 2010

Warm-up:5 minutes of group med-ball toss, Then double-under and Pull-up skill work Workout:Seven rounds for time of:5 Handstand push-ups185 pound Deadlift, 10 reps10 Chest to

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Monday, 22 Nov, 2010

Warm-up:500m row, followed by 10 perfect push-ups5 Minutes of Rack position workThen, 5×5 HPC on an empty bar Workout:Hang power clean 3-3-3-3-3-3-3 reps Compare to

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Sunday, 21 Nov, 2010

Warm-up:5 minutes of Team Med-Ball Tosses 8 Minutes of Hip Flexion/Leg extension mobility work Workout:Complete as many rounds as possible in 20 minutes of:30 second

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Saturday, 20 Nov, 2010

Warm-up:“Junk-yard-dog” Warm-up, followed by the Burgener warm-up Workout:Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps Compare to 090617. Cool-down:3 x 15 reverse hyper Post time to comments. “The

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Friday, 19 Nov, 2010

Warm-up:50 foot shuttle runs- running, back-pedaling, bear-crawl, crab-walk, leap-frog, buddy-carryThen,Burgener warm-up and snatch drills Workout:As many rounds as possible in 8 minutes of :55 pound

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Thursday, 18 Nov, 2010

Warm-up:Three rounds of:10 Resistance-band Good Mornings,3 laps around the gym (two forwards, one back-pedal) Then,Practice the Deadlift and work up to your work weight Workout:Complete

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Wednesday, 17 Nov, 2010

Warm-up:6 minutes of Balance drills- Cat balance walk, rail walking, accuracy hops. Every “loss” of balances = 5 burpees!Then,3×5 Explosive Wall-ball shots3×5 V-push-ups Workout: “Blake“

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Tuesday, 16 Nov, 2010

Warm-up:Shoulder-prep, samson stretch, and hip mobility stretches. Then, 3 x 10 OHS with PVC pipe, with three jogs around the gym between every set. Workout:

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Monday, 15 Nov, 2010

Warm-up:Double under practice,then,Three rounds of:30 seconds of bear crawl, 30 seconds of double unders, 30 seconds of lunges. Workout:Three rounds of:25 Push-ups50 Air squatsMax double

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Saturday, 13 Nov, 2010

Overhead squat 1-1-1-1-1 repsFront squat 1-1-1-1-1 repsBack squat 1-1-1-1-1 reps Try to increase the load on each of the fifteen sets. Rich Froning Jr.: 310lb

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Friday, 12 Nov, 2010

Three rounds for time of:30 Kettlebell swings, 1.5 pood25 Wall ball shots, 20 pound ball20 Pull-ups Rich Froning Jr. 7:40, Pat Sherwood 9:49, Lisa Ray

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Thursday, 11 Nov, 2010

10-9-8-7-6-5-4-3-2-1 reps for time of: 75# Power Snatch20″ Box JumpsPush-ups Post time to comments. Travelers CEO: Today’s Regulations, Taxes Would Have Killed Family Business That

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Tuesday, 09 Nov, 2010

“Lumberjack 20“ 20 Deadlifts (275lbs)Run 400m20 KB swings (2pood)Run 400m20 Overhead Squats (115lbs)Run 400m20 BurpeesRun 400m20 Pullups (Chest to Bar)Run 400m20 Box jumps (24″)Run 400m20

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Monday, 08 Nov, 2010

Snatch one rep every minute on the minute for 15 minutes. James Hobart 195-230lbs, Chuck Carswell 185-215lbs, Austin Malleolo 135-220lbs, Heather Bergeron 95-140lbs.Post the highest

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Sunday, 07 Nov, 2010

For time: 50 Kettle Bell swings, 1 pood50 double-unders40 Kettle Bell swings, 1 pood40 double-unders30 Kettle Bell swings, 1 pood30 double-unders20 Kettle Bell swings, 1

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Saturday, 06 Nov, 2010

“Barbara“ Five rounds, each for time of:20 Pull-ups30 Push-ups40 Sit-ups50 Squats Rest precisely three minutes between each round. Austin Malleolo 25:51.Jason Khalipa: 2:53, 3:05, 3:23,

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Friday, 05 Nov, 2010

Five rounds for time of:3 Muscle-up Handstand push-ups10 Burpee pull-ups Ideally, the pull-up bar is one foot above your reach. If you cannot do the

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Wednesday, 03 Nov, 2010

Weighted Pull-Up, 1-1-1-1-1-1-1 reps Followed by: max reps strict pull-upsRest 3-5 minutesThen max reps kipping pull-ups In Memory of Amanda Miller – Melanoma Research Foundation

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Tuesday, 02 Nov, 2010

Complete as many rounds as possible 20 minutes of:10 Wallball shots, 20 pound ball10 GHD Sit-ups10 Back extensions Austin Malleolo 16 rounds + 10 wall

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Sunday, 31 Oct, 2010

Run 5K Austin Malleolo 20:01, Karianne Dickson 21:07, Heather Bergeron22:10.Post time to comments. Compare to 100728. Pictures from yesterday’s competition on Flickr Do cortisone shots

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Saturday, 30 Oct, 2010

“Amazing Grace Fundraiser” 135/95 pound clean and jerk, 30 reps for time Post time to comments. Remember regular classes are cancelled for our 12:00 Barbells

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Friday, 29 Oct, 2010

Ten for load and time of:1 Clean and Jerk5 Pull-ups10 Push-ups15 Squats Heather Bergeron 155lbs in 12:45. Post load and time to comments. “How Obama

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Thursday, 28 Oct, 2010

21-15-9 reps of:225 pound Deadlift135 pound Overhead squat Dave Lipson 3:24, Mike Giardina 5:07, Chris Spealler 5:09, Karianne Dickson 5:45 (155lb dead, 95lb OHS), Elyse

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Sunday, 24 Oct, 2010

“Bulger“ Ten rounds for time of:Run 150 meters7 Chest to bar pull-ups135 pound Front squat, 7 reps7 Handstand push-ups Kevin Montoya 18:20, Heather Bergeron 19:23,

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Saturday, 23 Oct, 2010

Thruster 1-1-1-1-1-1-1 reps Michael Giardina 264lbs, Heather Bergeron 165lbs.Post loads to comments. Compare to 091007. JUAN WILLIAMS: I Was Fired for Telling the Truth

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Friday, 22 Oct, 2010

As many rounds as possible in 10 minutes of: 10 knee-jumps10 Ball slams10 inverted burpees Post number of rounds complete to comments. “Rope Climbing Techniques:

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Thursday, 21 Oct, 2010

“Forrest“ Three rounds for time of:20 L-pull-ups30 Toes to bar40 BurpeesRun 800 meters Graham Holmberg 32:15, Kim Malz 32:44. Enlarge image U.S. Drug Enforcement Administration

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Wednesday, 20 Oct, 2010

“CrossFit Total” Back squat, 1 repShoulder Press, 1 repDeadlift, 1 rep Dave Lipson: Squat 550, Press 215, Deadlift 635. Total 1400lbsJason Khalipa: Squat 445, Press

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Tuesday, 19 Oct, 2010

Three rounds for time of:135 pound Hang power cleans, 15 reps15 Burpees Chris Spealler 2:48, Graham Holmberg 3:02, Austin Malleolo 3:04, Rich Froning Jr. 3:10,

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Monday, 18 Oct, 2010

Box Squat: 2-2-2-2-2-2-2-2-2-2 Then,3×15 Reverse hyper-extensions3×15 Arched-back resistance-band good-mornings Mere Christianity ‘Selfish’ Capitalists Saved Chile’s Miners “One measure of leadership is the caliber of people

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Sunday, 17 Oct, 2010

For time:50 Wall ball shots, 20 pound ball10 Muscle-ups40 Wall ball shots, 20 pound ball8 Muscle-ups30 Wall ball shots, 20 pound ball6 Muscle-ups20 Wall ball

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Saturday, 16 Oct, 2010

Snatch balance 1-1-1-1-1-1-1 Dave Lipson 300lbs, James Hobart 272lbs, Dave Leys 215lbs, Kristan Clever 185lbs, Rebecca Voigt 175lbs, Laurie Galassi 155lbs, Miranda Oldroyd 150lbs, Heather

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Friday, 15 Oct, 2010

“Tabata This!” Tabata RowRest 1 minuteTabata SquatRest 1 minuteTabata Pull-upRest 1 minuteTabata Push-upRest 1 minuteTabata Sit-up The Tabata interval is 20 seconds of work followed

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Tuesday, 12 Oct, 2010

Front squat 1-1-1-1-1-1-1 reps Dave Lipson 500lbs, Jason Khalipa 365lbs,Austin Malleolo 135-225-275-300-315-325-330(fail) lbs,Kim Malz 135-155-165-175-185-195(fail)-195(fail) lbs.Post loads to comments. Compare to 090814. Highlights from the

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Monday, 11 Oct, 2010

21-15 and 9 rep rounds of:Left-arm Kettlebell snatch, 1.5 poodRight-arm Kettlebell snatch, 1.5 poodPull-ups Mike Cazayoux 5:15, Cody Hidler 5:15, Austin Malleolo 5:16, Rob Shaffer

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Sunday, 09 Oct, 2010

with a continuously running clock, Perform as many pull-ups as possible in the first 3 minutes,Perform the heaviest single power-clean as possible in the next

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Saturday, 09 Oct, 2010

Resting 60 seconds between sets:Bench press 2-2-2-2-2-2-2-2-2-2 Post load(s) to comments. “Rope Climb Prerequisites” with Adrian and Kim Bozman – video [wmv] [mov] Your brain

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