Friday, 18 Feb, 2011

Posted by Mandee on February 17, 2011   |   35 Comments


10 minutes of shoulder and hip mobility work


Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

Increase the load each round. Rest as necessary between rounds.

Post loads to comments.

Compare toΒ 100505.

Get Ready for the Open!” – video [wmv] [mov]

35 responses to “Friday, 18 Feb, 2011”

  1. Dennis says:

    Not sure if anyone looks at the CF Affiliate site but here is today’s headline and picture.

    Kevin Lowe of CrossFit North Atlanta, at the 2011 Garage Games.

    Interesting pic KLowe. What kind of event was that? I also see Matt had your back.

    Keep on CrossFitting!

  2. Larry Lowe says:

    Dear #6,

    Why does it matter who is on the leader board? Train harder and your name will be there soon.


    CFHSV 0600

    (We spent about 45 seconds discussing this at 0600 and pretty much all concluded it was a silly discussion. Train harder)

    I think this is a silly discussion. Taken to an extreme, I think we should expand the leader board to 100 slots per hero/girl workout so everyone can see their name up there. We want the trainers to compete on our teams, but we don’t want their names on the leader board??? How about the people that get Level I certified and help out with classes, do we exclude them as well?

  3. Larry Lowe says:

    35,45,50,55,55 rx

  4. Russell says:

    Hah… my thoughts exactly Larry…

    But on a good note, this was a good first-experiment utilizing the google forms function for a survey. I will be able to do this with all kinds of stuff now…perhaps even some important issues.

  5. Josh Kennedy says:

    30-35-40-45-50, all barefoot for a little extra fun. Last set was darn near fail, had 2 aborted squat-clean reps in the middle but managed to hang onto the dumbbells.

    Devious little strength workout. This one and other variants are staples on the CF Endurance site. Can do from nearly any decent hotel fitness room in the country. Or las Larry rightly observed, 1/4mi repeats around most Marriott Courtyards!

  6. Just to let everyone know. When we first picked up the leaderboards I mentioned to Russell that I didn’t wan’t my name on them because they were for our athletes, not our coaches. He then explained that as a coach you are also an athlete of our gym and then brought up the other 2 points listed above. I agreed wholeheartedly.

    To be honest with everyone. I could care less. I think this is a silly issue to have a discussion much less a poll about. From a purely competitive perspective. Why would you not want mine or Tracey’s name on the board? If you’re training to be the best (I am not, I repeat, I AM NOT saying that myself or Tracey are the best athletes in our gym. Far from it in fact) then don’t you want to beat the best, no matter who they are? Or you can go on thinking you’re a lot better than you really are and when competition time comes around get humiliated whene everyone is put on the same play ground.

    Oh wait, I forgot. We now teach our kids that there are no losers in sports. Might as well start practicing that ourselves sinces that’s real life. Right?

    Last thing. I don’t think you can judge an athlete based on their benchmark, hero, or girl WOD’S. Anyone can have a sub 3 “Fran”, we see it so much that it’s become the norm. Anyone can look great on paper with stats. More importantly is the person who is turning out great times on workouts across the board no matter what it is.

    Regardless, leave my name on the board or take it off. My motivation isn’t a leaderboard.

    • DaveC says:

      I’m still very new to both Crossfit and Crossfit Huntsville, and so far my only real competition is with myself, and my little notebook is my leaderboard, I suppose. So like Jake, my motivation is distinct from “the” leaderboard. I just soak up inspiration from the awesome things I see people doing at the gym. Actually, it took me a while to figure out that the leaderboard being discussed was that thing on the wall over the cage in the northeast corner of the building :).

      When Impulse came a few weeks ago the coaches lined up with everyone else and competed as a team, so it would seem weird to exclude them from a leaderboard. The poll befuddled my computer, but my vote would be that I see no reason to exclude them by policy if they don’t mind having their name up there.

  7. Justin says:

    Mandee made almost made it through with the 50s, which was very impressive to see.

  8. Will Blankenship says:

    I think everyone that is a part of CFHSV should be in contention to have their name on the board, including ALL coaches (you too, Russell).

    I don’t know about everyone else, but I like being around people that are better athletes than me. That’s what motivates me to get better.

  9. Russell says:

    I’m surprised no one is sharing my excitement at how cool it is that you can stick one of these google polls into a post…

    • Kerri says:

      I can’t even see it….like Dave is experiencing, it’s blocked from my work computer…..can’t wait to see the new little contraption from my home PC.

  10. Dean says:

    I think coaches should go ahead and throw their names up there. Russell can post a top time on the main site but not in his own gym? Having the true top time up there helps me see where I am with people who make it to regionals and further. I’ve got the 2nd best Fran time up there right now but I know that its not close to the the 2nd best Fran time in the gym. If nothing else the coaches could have a second board for their numbers.

    • Lindsey says:

      I agree dean! We should have Russell up there as well! What a great leader we all have, his name should definitely be added!

  11. Russell says:

    If you are using an old Browser you probably won’t see the poll correctly. I’d help you but if you are still on the “Dark side” (PC) there isn’t much I can do for you…. sorry!

  12. Ron Wood says:

    Creative effort at 11:30 class to beat Justin’s 65#. There may have been enough sand left on the 65# to round up to 68#

  13. Garrett D says:

    I’m a bit indifferent on the subject. My one comment would be that if the coaches are going to be up there, then ALL the coaches need to be up there; not a select few. If I’m going to beat everybody, then I want to beat EVERYBODY. Being on the board because you beat half the coaches is almost like putting an asterisk by your name.

  14. Craig Herr says:

    Our best times and athletes should be on the board including trainers/owners/freaks like Kevin & Cole. When we moved in the new gym we increased the board spots from 3-5 places so there really should be no debate.

  15. Paul Pepe says:

    What would be the purpose of a leader board if ALL the leaders that belong to the box are not included? If I could vote twice to have the coaches on the leader board I would (can Google forms do that?). If being on the leader board is a big deal to anyone then like Larry said….perform and you too will be a leader!! The great athletes we have are one of many things that make CFHS. I want to know where Jake, Russell and Dennis are so I know where I am in relation to good. Silly discussion.

    20, 25, 25, 25, 30. This is the first WOD I have attempted in three weeks that put some load on my injured bicep. So far…so good. Things are on the mend. πŸ™‚ Cheers.

  16. Craig Herr says:

    ..and (my last comment) when visitors come to X Fit HSV they should see our top athletes and times. When Kein and I went to the Santa Cruz X fit in 2009 there board had all their top people including owners and trainers..it was impressive to see.

  17. Ben Jarrell says:

    I’m pretty far from the leaderboard so the discussion is pretty hypothetical to me… but it seems like if you are trying to gauge where you stand, doing so with partial data isn’t helpful.

    If anything, the problem stems from insufficient slots on the leaderboard. Perhaps someone could look into a google docs spreadsheet or some kind of online leaderboard that would be more comprehensive.

    • KLowe says:

      Consider http://www.beyondthewhiteboard.com It is only 2 or 3 bucks a month but you can input your numbers to see where you rank with thousands of other CF athletes. You can break it down to scaled, Rx, age, sex, month…etc, etc.

      I use it as my gym log as well as spying on other firebreathers to see how much more work I need to do.

      It is a great site. I highly recommend.

      • Robert S. says:


        And as side side note. I put all of the WODs from the GG on there if you want to log them.

  18. Will Blankenship says:

    65x – dropped on rep 18
    65x – dropped on rep 6
    x – done

    Grip and forearms were gone. Definitely went too heavy too fast.

  19. Robert S. says:


  20. Penelope says:

    Great job 1130! So proud to be part of CFHSV!

    30# (pr)

  21. Rich C. says:


  22. Patrick says:

    5/3/1 Press: 115(5)-125(5)-140(12)
    Developed jelly arms on the 3rd PP at 65#

  23. Cole Cubelic says:

    45,50,55,65 with 20lb vest, 70 w/o vest

  24. stacey says:

    15#, 20#, 25#x, 25#x, 25#
    I failed at the Push Press every time doing the 25#..rested for a few minutes and finally got it…

    as for the poll…which is VERY exciting πŸ™‚

    its turbo silly to even bring up, our coaches are training just as hard or harder than we are so they should be recognized and be on the leader board.