Friday, 20 January, 2012

Posted by Mandee on January 19, 2012   |   23 Comments


10 Minutes of agility and running drills



Run 10k

Post time to comments.


Note: 6 a.m. class will meet at the gym to row. All other classes should meet at the cross country course.



A. Clean and Jerk- Find a 1RM; Rest as needed between efforts.

B. Sumo Deadlift- Find a 1RM; Rest as needed between efforts.

C. Tabata sit ups; Anchored, no abmat.


Netball Training at Reebok CrossFit Canterbury” with Maree Bowdenand Denise LeggatCrossFit Journal preview video [wmv] [mov]

23 responses to “Friday, 20 January, 2012”

  1. Josh Kennedy says:

    See y’all at the 1630 class for some light mileage. Perhaps bring a headlamp for the second 5k loop! I am thinking a group sojourn to Tommy’s on Whitesburg afterwards for dinner might be in order (Paleo dish, of course)

  2. AP says:

    10k row

  3. David says:

    Will probably mountain bike today and check out the new improvements to the Goat Trail (If the rain holds off). Haven’t been on a saddle in weeks! See everyone Saturday and Sunday.

  4. Tim Singleton says:

    10K row at 44:24 with an unexpected consequence – Monkey Butt!

    • AP says:

      I asked Mandee about getting a couple rowers with heated seats, she hasn’t gotten back to me on the delivery date, but I’ll see if it’s not to late to add “cushy” to that order. 🙂

  5. Tye says:

    10K Row

  6. Mandee Miller says:

    5:30pm class will definitely meet at the gym!
    4:30pm class stay posted if the weather gets too rainy this afternoon…

    Remember this WOD can be scaled just like any others! Your trainer will help you decide what distance is best for you to meet the intent of the WOD.

    10k row: 47:50……glad it’s over! Thanks for the extra push Lesha!

  7. Scott W says:

    Scaled back to a 5K, got 31:36, it was tough and muddy, but fun.

  8. Clair says:

    Mommy duties this morning so ran on my own. 5.25 miles at 52:50. Running is not my favorite thing to do but I know in order to get better and improve I need to do just do it, and I’m glad I did this morning.

    Happy Friday everyone!

  9. Scott Shirley says:

    I wanted to take a minute to thank CFHSV for the incredible hospitality shown to me yesterday evening. I brought two guests who are gym owners near Decatur and are considering expanding their facility by adding a dedicated space for CrossFit. Robert, Mandee, and Tracey spent an hour explaining the why’s and how’s of CFHSV with great enthusiasm and kindness. Ronnie and Libby (my guests) were blown away and talked about CrossFit non-stop on the way home even though neither of them have ever done a WOD. I sincerely believe this trip will serve as the building block for the first ever CrossFit gym in Morgan County.
    Thanks so much,
    Scott Shirley

    • Robert S. says:


      It was great to meet you and have you visit with us! We’re very proud of our box and all love CrossFit. I’m glad we could help you out. It’s a great thing to see CrossFit continue to grow and change lives! Good luck my friend!

    • Mandee Miller says:

      It was our pleasure Scott! Best of luck in your CrossFit endeavors and if your schedule allows, drop in for a class sometime!

  10. David says:

    Everyone check out the new Event Magazine. Our very own Mandee and Nathaniel are featured!

  11. Justin says:

    56:27 at cc course

  12. Kerri says:

    What’s the call on the 1630 class?

  13. Tracey says:

    Meet at the gym’

  14. Tracey says:

    We will row or make a good wod

  15. Quin says:

    No one is here for 16:30? I’m doin it anyway

  16. Josh Kennedy says:

    Early AM: heavy back squats
    PM: ~50min for the 10k. Pleasant mileage in the slop of the CC course, good stuff.

  17. Larry says:

    I was going to take a rest day, but I had never rowed a 10k…. so I just finished rowing 10k at the home gym. WOW! That was delightfully awful…

    42:31, swiper on 4

    Tye, your time is ridiculous. Great job everyone!