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Friday, 18 November, 2011

Posted by Mandee on November 17, 2011   |   11 Comments

Warm-up:

4 Rounds increasing intensity throughout: 10 air squats, 10 kettlebell swings, 10 butterfly sit-ups

 

Workout:

“Karen”

For time:
150 Wallball shots, 20 pound ball

Post time to comments.

 

Powerlifting:

A: EROM Deadlift 5 x 3-4; Rest 2:00

B1: Tire flips 4 x 8; Rest 10 seconds

B2: Kettlebell swings 4 x 20; Rest 10 seconds

B3: GHD sit-ups 4 x 15; Rest 2:00

C: Reverse Hypers 3 x 15; Rest 1:00

 

REMINDER: CrossFit Huntsville’s first In House Competition is this weekend. The competition will kick off at 10:00 this Saturday. Be sure to sign up in the gym beforehand!

Coaching Points for Lifting Stones: Part 2” with Rob OrlandoCrossFit Journal preview video [wmv] [mov]

“Sticking It Out” with Oceanside CrossFit – video [wmv] [mov]

11 responses to “Friday, 18 November, 2011”

  1. Tye says:

    6:12, 9 seconds off PR, not real pleased.

  2. Tye says:

    http://www.youtube.com/watch?feature=player_embedded&v=EHuJsw5OXFI#!

    Some great skits on how ridiculous folks can be with crossfit.

  3. Wallball's Suck says:

    Great job by Tye and Aaron today. This was my first visit with Karen and after the encounter with Murph this was not pretty 12:05. Karen I look forward to our next meeting!

  4. Tracey says:

    Hey everyone! just a reminder that tomorrow we are having our IN HOUSE competition @ 10:00 a.m. if you did not already sign up and decided that you’d like to join the fun, please just come at 10:00. We will have levels for EVERYONE, so don’t worry about experience or skill level.

    Also, the 101 will finish up at 9:00a.m. and I hope the new member’s stick around to give it a shot as well. 🙂

  5. Will Blankenship says:

    Hey guys!

    I’ve finally kissed enough ass at my new job. My boss is going to work with me on hours so I can get back to the gym. I’ll be coming back in the week after next. 1130 class.

    I can’t wait to come back. I’ve been missing crossfit badly!… like full on depression mode. I haven’t been crossfiting on my own (maybe once or twice a week), I haven’t been doing my mma training, i’ve been eating everything in front of me… I’ve just become a worthless waste of oxygen. I can’t wait to be back!

    I’m excited and terrified all at the same time.

  6. Brian says:

    Karen – 14:35