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Warm-up-Spend 10 minutes working on Parallette drills Workout-Three rounds for time of-400m row400m sprint Rest 3-5 minutes between each round.Post splits to comments. Cool-down-The 10 minute squat- work to get at least 1 minute farther than you have before! GOHEAVY workout-Bench Press 3-3-3-3-3-3-3-3 The CFHSV vs. CFI Throw-down is Tomorrow! Post your favorite pre-ass-kicking inspirational […]

Warm-up-three minutes of: 20 lunge steps, 5 skin-the-cats Workout-Five rounds for time of:Run 400 meters20 Burpees15 Two-hand dumbbell Bent over row, 50 pounds each cool-down-Work for 2 minutes on each calf using a trigger point ball or roller GOHEAVY class-Speed Bench3-3-3-3-3-3-3-3 “The Home Gym With Pat Sherwood”, CrossFit Journal preview video [wmv] [mov]

Workout- For time:21 L-pull-ups20 One legged squats, alternating legs18 L-pull-ups16 One legged squats, alternating legs15 L-pull-ups12 One legged squats, alternating legs12 L-pull-ups8 One legged squats, alternating legs Compare to 040712. The case against Lance Armstrong R.I.P, Jack LaLanne “The trouble with fighting for human freedom is that one spends most of one’s time defending scoundrels.

Warm-up-3 rounds of: 10-20 seconds of L-sit, followed by 5 barbell Snatch-balances Then, the Burgener warm-up Workout-Snatch 1-1-1-1-1-1-1 repsPost loads to comments. Compare to 100325. “Nutrition Prep Day with the Chans: Part 2”, CrossFit Journal preview video [wmv] [mov] (great video) – “Finding the Fittest” with Greg Glassman – video [wmv] [mov]

Free Class- COMPETITION PREP Benchmarks class- “Helen”Three rounds for time of:400m run1.5 Pood Kettlebell swing, 21 reps12 pull-ups Post time to comments.

Workout- Seven rounds for time of: Snatch-pull, 5 repsSnatch- Balance, 5 reps300m Run Post loads and time to comments. Question of the day: Next weekend is the big day. The first ever CrossFit Huntsville vs. CrossFit Impulse showdown. What does it mean to you? What are you doing to prepare?

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 middle age, people get happier as they get older”, The Economist.

Warm-up-3 minutes of: 25 foot bear crawl, 5 strict pull-ups, 5 skin-the-cats Then, Practice rope-climb techniques Workout-Five rounds of:15′ Rope climb, max reps in 3 minutes Post reps for each round to comments. Cool-down-3×15 partner push-up / glute-ham raise. “Handgun Basics Part 2: Stance, Grip and Firing” with Dave Re, CrossFit Journal preview video [wmv]

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 135 poundsRing dips Compare to 100613. Cool-down:4 minutes of Trigger-point to the Triceps, (2 minutes per arm) GOHEAVY WOD: Hang Squat clean: 1-1-1-1-1-1-1 “Yeah Burpees!” with Coach Mike Burgener – video

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 L-sit. Post 2k time and L-sit time to comments. “Mike G. Learns to Squat”, CrossFit Journal preview video [wmv] [mov]