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
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
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
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”
Sunday, 16 Jan, 2011
Free Class Workout: Tag-team: P1 performs as many push-ups as possible while P2 rows 250 meters. Continue to switch at every 250 meters for 15
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
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
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
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
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
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
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
Saturday, 08 Jan, 2011
Workout: Front squat 3-3-3-3-3 reps Compare to 100428. Post loads to comments. GRAND OPENING TODAY! Come by at 12:00 if you want to jump in
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
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,
Wednesday, 05 Jan, 2011
Warm-up:Spend 6-8 minutes working on overhead position with Trigger point balls only (don’t go hide by the rubber bands on the pull-up bar!) Then execute
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
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,
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
Saturday, 01 Jan, 2011
New Years Day BashComplete the Following for time:JAN 11 BurpeesFEB 801 Meter RunMAR 11 Squat Clean and Jerks 115/75APR 41 Double UndersMAY 41 Sit Ups
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
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
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:
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,
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)
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
Wednesday, 22 Dec, 2010
Warm-up:8 minutes of shoulder mobilization workThen, 3 minutes of- 10 PVC pipe Overhead squats, 25 foot bear crawl, 5 kipping swings on the pull-up bar
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
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
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
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
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
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
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
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
Sunday, 12 Dec, 2010
Warm-up:Partner Med-Ball Relay- Person 1 runs a short distance ahead of Person 2 and stops. Person 2 throws the Med-ball to Person 1, and then
Saturday, 11 Dec, 2010
Workout:Resting 60 seconds between sets:Deadlift 2-2-2-2-2-2-2-2-2-2 Post loads to comments. Press handstands tutorial (video)
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
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
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
Tuesday, 07 Dec, 2010
Three rounds for time of: 10 Muscle-ups10 Forward rolls20 One legged squats, alternatingHandstand walk 20 yards
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
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
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
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
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
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
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
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
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
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
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
Tuesday, 23 Nov, 2010
Warm-up:5 minutes – work on external rotation of the legs and hips10 minutes – work up to a heavy set of 3 back-squats Workout:Tag-team. With
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
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
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
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
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
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“
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:
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
Sunday, 14 Nov, 2010
Max rounds and reps in eight minutes of:4 Handstand push-ups2 pood Kettlebell swing, 8 reps12 GHD situps Kristan Clever 8 rounds + 4 HSPU (1.5
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
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
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
Wednesday, 10 Nov, 2010
Complete as many rounds as possible in 12 minutes of:35 pound dumbbell Thruster, 9 reps15 ft Rope Climb, 1 ascent Chris Spealler 15 rounds +
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
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
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
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,
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
Thursday, 04 Nov, 2010
155 pound Squat Clean and Jerk, 30 reps The barbell goes from ground to overhead, passing through a front squat in which the crease of
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
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
Monday, 01 Nov, 2010
Complete as many rounds as possible 20 minutes of:95 pound Squat snatch, 10 reps10 Ring dips10 Knees to elbows Austin Malleolo 10 rounds + 2
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
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
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
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
Wednesday, 27 Oct, 2010
Seven rounds for time of:10 Wallball shots, 20 pound ball10 Pull-ups Kevin Montoya 4:15, Mat Frankel 4:55, Heather Bergeron 5:59 (14lb ball), Kim Malz 8:05
Tuesday, 26 Oct, 2010
Five rounds for time and load of: 5 Back squats100 foot bear crawl30 sit-ups Post time and load to comments. Paleo Pizza- By our very
Monday, 25 Oct, 2010
Tag team style- Person 1 sets out on a 150m run carrying a 20 pound medicine ball while Person 2 performs as many Sumo-deadlift high-pulls
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,
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
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:
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
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
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,
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
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
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
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
Thursday, 14 Oct, 2010
In two opposing teams- Team 1 performs an 800m run Team 2 executes as many rounds as possible of the following:1.5 pood Kettlebell snatch, 7
Wednesday, 13 Oct, 2010
Handstand walk 100 meters If you fall, restart at the point of contact furthest from the finish. Laurie Galassi 3:03, Mel Ockerby 4:20, Dave Leys
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
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
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
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
Friday, 08 Oct, 2010
For time:95 pound Back squat, 50 reps15 ft Rope Climb, 5 ascents115 pound Back squat, 40 reps15 ft Rope Climb, 4 ascents135 pound Back squat,