Friday, 14 October, 2011

Posted by Mandee on October 13, 2011   |   28 Comments


5 partner tire flips, 1 wall walk + 10 second hold; Rest 30 seconds x 5




21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Laurie Galassi 2:53 (155lbs), Annie Sakamoto 3:31 (155lbs), Candice Ruiz 3:57 (185lbs).
Post time to comments.

Compare to 110403.

Handstand push-ups are strict. Not kipping.



5 minutes of targeted stretching on the hamstrings!



A: Raised deadlift 5 x 5 @22×2; Rest 2:00

B: Power clean x 1; Hang power clean x 1; Hang squat clean x 1; Rest 1:00 x 6

C1: Tire Flip Heavy 5 x 10; Rest 20 seconds

C2: Suitcase Deadlift 5 x 8; Rest 2:00


The Fittest Woman in the World: Thor’s Daughter” by Sevan Matossian,CrossFit Journal preview video [wmv] [mov]

WOD Demo with Laurie Galassi and Annie Sakamoto – video [wmv] [mov]

28 responses to “Friday, 14 October, 2011”

  1. Courtney Meyers says:

    Nice, Carson!

  2. Jamie Flynt says:

    Wohooo Carson!

  3. TGIF says:

    Carson with the LEGIT pic. Looking forward to my date with Diane!!

  4. cole says:

    Nice article on Amanda Howard in the Business section of Huntsville Times today.

    Listen to “Cubelic & the Kid” 6-10AM on 97.7FM

  5. Tasha W says:

    I wanna be strong like Carson when I grow up!

  6. Casey says:

    This pic makes me want to get stronger. Missing the WODs. Can’t wait until this 13.1 training is over so I can see my 4:30 crew again. 4 more weeks!

    • kristi simmons says:

      So, I’m completely outta the loop…I was wondering why I hadn’t seen your name on the board lately. Good luck w/whatever 13.1 is!!

    • Kerri says:

      We can’t wait til you’re back either!! Keep on trucking on that 13.1 goal and get back soon!

  7. Justin says:

    5:30 PR by 20s

  8. AP says:

    PR by almost 2 minutes

  9. Tye says:

    13:44 rx’d, PR by 1:03 from April, shoulder felt great.

    For anyone interested in the most pure form of hormone free, free range meat available; deer season starts tomorrow. I already have a couple folks down as wanting a deer from me, but if you want one yourself, email me at sigmanu_200@yahoo.com and let me know. It’s first come first serve as I will probably only have 5-8 to give away this season.

    All I request is that you promise to eat the meat, and pick it up from me at either the gym or my home. I’ll have the animal “quartered” (split up into the shoulder’s, hams, backstraps, tenderloins, and any scrap meat available for burger) so it will fit in a decent sized cooler and you’ll have to take it to one of the local butchers for further processing.

  10. Larry Lowe says:

    12:19 PR by 6 minutes

    I haven’t done Diane in a while. Felt great!

  11. Ron Wood says:

    10:02 rx’d PR by 16s

  12. Tracey says:

    CARSON!!!!!!! profile pic for sure.

    Great job this a.m. on the Diane PR’s. HSPU’s are looking stronger for our gym as a whole.

    Looking forward to the Liz Hurley run tomorrow! Team CFHSV will represent.

    Don’t forget to register online for BARBELL FOR BOOBS. It’s alot of fun and for a good cause. That sat. 29th, we will not be having regular classes, so sign up and get a good wod in before the football games begin.

    • Courtney Meyers says:

      Thanks for introducing me to the rubberband HSPU technique–it was the perfect scale since we couldn’t kip!

  13. Cole Cubelic says:

    HSPU’s went away quick

    1st round in :56, frustrating

    “Cubelic & the Kid” 6-10am 97.7FM

  14. Josh Kennedy says:

    15:28. PR. Tough WOD, just keptb with it.

  15. Robert S. says:

    The lunch class brought some CF ninja skills with them. Multiple sub 10 minute “Diane” times!

    My WOD:
    3 Rounds for time
    15 deadlifts (225#)
    20 box jumps, 24″
    25 Abmat situps


  16. Larry Lowe says:

    Jake, the pictures you take are great!

    How about doing a week of the most awkward pics you have taken. I think that would be entertaining.

  17. Jake Naumcheff says:

    Thanks, Larry! I have plenty of pictures that would be some great entertainment for sure. I’m saving them for insurance at the moment! I’ll definitely keep the option open for an akward picture week!

  18. Dennis says:

    Greetings CFHSV Athletes,
    I wanted to let everyone know that on the OCT 29th Barbells for Boobs “Amazing Grace” event, we will be hosting different competitive RXd divisions.

    Females age 50 and older weight as RXd = 65lbs
    Males age 50 and older weight as RXd = 105lbs
    Females up to 49 weight as RXd = 95lbs
    Males age up to 49 weight as RXd = 135lbs

    I wanted to also let you know at Open gym this Saturday and next Saturday, I would be happy to go over some strategies and technique as well as watch you practice as you get ready for the event and hopefully PR. Get signed up for the event and come practice. It is for a wonderful cause.

    Forget what the benchmark “GRACE” WOD is:
    Complete 30 reps of Clean and Jerk as fast as possible for time:
    In this movement, the barbell goes from ground to shoulders to overhead. This can be a full-squat-clean-thruster, a power-clean-press, push press, power jerk, split-jerk, or anything in between as long as the two key positions are reached (bar to shoulders, to overhead). Snatches are NOT allowed.
    The barbell begins on the ground. Touch and go is permitted. No bouncing.
    The athlete must bring the bar to the shoulders.
    The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels. If you split jerk feet have to come together and full extension achieved.

    Train Hard, Train Smart, Train to Survive! Coach DB Out

  19. Carson says:

    Yay I made a WOD Pic! And not in the background!