Friday, 21 Aug, 2009

Posted by Mandee on August 21, 2009   |   34 Comments

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Post time to comments.

34 responses to “Friday, 21 Aug, 2009”

  1. Russell says:

    One of our clients, who also works out occasionally at another gym in town, asked me how she could respond to the criticisms of her non-CrossFitting peers, who claim that the intensity of our program is not only unsustainable, but dangerous.

    You may have noticed that I don’t really talk about other programs or gyms, and I certainly don’t berate them in front of my clients. ( this of course excludes me occasionally making fun of P90x, because their commercials are just too funny)
    I have even encouraged some of my members to try other gyms and programs and compare their results. Why would I do this? Because I’m not afraid of competition. I know that our gym offers a product that others can’t come close to competing with.

    I would, however, like to respond to these claims, which seem to be made by those who fear our competition.

    First I’ll address the efficacy of our program. The idea that high-intensity work isn’t sustainable, or will somehow result in decreased work capacity is a fairly weak conjecture. The idea that extremely strong, capable, effective people will wake up one morning to find that their bodies have boycotted life and their joints no longer work seems equal to the idea that holding your breath while lifting will make you go blind, or conversly, that eating carrots improves eyesight.

    Now I’d like to address the attention-getter : What we do at CrossFit Huntsville is dangerous.

    It would seem natural for me to bring up the fact that the individuals who made these claims are associated with a gym that has had a fair share of injuries, but I’d rather teach you all to think in another way about safety and fitness programs.

    To paraphrase Greg Glassman in a recent video in the CrossFit Journal , “CrossFit trainers have more in common with Sports coaches in both methods and results than what goes on in the typical commercial gym”

    Glassman goes on to point out that one of the big differences between the worlds of fitness and sport is risk tolerance. The Tolerance for risk in the fitness world is extremely low. Most personal trainers and fitness professionals are taught that step 1,2,and 3 in developing fitness are all the same – Do not put your client in a risky position where they might become injured .

    Who knows why this is. Perhaps it’s a fear of lawsuits, an assumption that most trainers are incapable of correcting good movement from bad, or maybe just to accomplish the bare minimum to keep clients coming back.
    Sport, in comparison, has a substantially higher tolerance for risk. A certain percentage of football players are expected to break bones, dislocate shoulders, and fracture ribs. Most cheerleaders will spend some amount of time in an ankle brace, and don’t even get me started on soccer.

    Why is this? Because you cannot achieve results in the world of sport unless you sometimes put players in risky positions. Achieving results in fitness is no different.

    When someone asks me ” Isn’t CrossFit dangerous” I respond honestly. Yes, our program contains substantially higher risk than the typical fitness program. You could fall off of the rings and break a wrist, drop a weight on your head, pull a muscle doing a squat, etc. Why do we tolerate that level of risk? Because working through the risk of short-term acute injury dramatically drops the long-term risk of injury, disease, and loss of capacity.

    Ask yourself which is worse: The small risk you might hurt your back during a workout, or the large risk that you might not be able to pick up a heavy package off of your doorstep because your trainer told you that lifting weights from the ground “wasn’t safe”? Would you trade the risk of tendonitis for the risk of getting kicked out of your condo and sent to a nursing home because you can’t walk up stairs?

    The only way to have a perfectly safe fitness program is to have a perfectly ineffective one. When a trainer or gym markets themselves as “safer” than someone else, there is a good chance they are really just saying “our program is less effective because we don’t teach you the correct way to execute movements you do on a daily basis already… its too risky.”

    We don’t want to keep you perfectly safe. We want you to get better at life.

    In addition to this response, I’ll also be offering a 15 dollar monthly discount to all active personal trainers from other gyms and fitness centers who would like to Join CrossFit Huntsville.

  2. Karen says:

    18:20 slower than last time. Stomach/intestinal issue has zapped all the endurance i may have built up.

  3. Jakub Sikorski says:


  4. tracey says:

    19:00 3-5 kpu’s, then went to ring rows for better range of motion.
    Russell, well said.

  5. Katherine Berger says:

    17:16 With real pull-ups (complete with real holes in my hands 🙂 )

  6. Robert Montgomery says:

    Power Snatches: 8×2 : 95-115,125,125,125,130,130,130 and 95×5(form work)

    AMRAP in 15mins of: 3HSPU 5 Pullups 7KTE: 8 rounds complete plus one more full round minus two KTE. Did this with a 10# vest which made the Handstand Pushups really difficult for me.

    rest 10 mins then: Tabata Rowing: :20w :10R x8 Total distance rowed: 923 meters

  7. Will Blankenship says:

    Not meaning to be an A-hole… really… but…

    CrossFit is too intense for the weak minded and heartless. They would never admit that, but deep inside they know it. People that are too weak (mentally) for this type of training will always try to make excuses, and they will always try to discourage others.

    I for one am not satisifed with mediocrity, which is why I choose CrossFit. I don’t want to be the typical fanny pack wearing, fake tan, douche canoe, bodybuilder that walks around the gym leaving a dusting of protein farts in his wake.

    CrossFit is the pitbull of fitness… it’s the MMA of combat sports. I’ll never do anything else.

    My advice to anyone questioning CF… go to other gyms, meet other trainers, do their workouts, and in the end, pick the one that is best for you. If it’s not CF, no problem. I for one don’t to be surrounded by candy asses anyway.

  8. Will Blankenship says:

    Oh yeah… WOD as Rx’d… 15:53

    Not as good as I was hoping, but better than last time.

  9. Katherine Berger says:

    Russell and I have been laughing hysterically for at least a full minute…douche canoe may be the greatest thing I have ever heard.

  10. Hudson Slater says:

    I definetly agree with both Russel and Will. The risk we encounter in the gym decreases our risk in all other aspects of life. And like Will said, people that don’t have the mental strength for crossfit will always have excuses and criticisms. Ive given up trying to convince people that crossfit is the best. If they aren’t interested when I first tell them about it then they don’t have the mental stamina for it.

  11. Russell says:

    As Rx’ed – 7:59

    This was about 40 seconds slower than my last time doing this one. My legs felt like jello after yesterday.

    To be fair, there was a good amount of time that I knew about CrossFit and still didn’t do it. Some people just need a little more time and convincing before they are willing to try something like CrossFit.

  12. Katie says:

    Agree with you Russell – it took me about 8 months to “try” CF. It wasn’t until I saw Josh consistenly come home completely wasted, drenched in sweat, and so worked he quit eating dinner (and saw his body transform) that I finally decided to give it a try.

    I am driving to Florida and will do this WOD there – hands still aren’t completely healed, so we’ll see how it goes!

  13. Katie says:

    Oh and Will you are hilarious! I wanted to add that at my old gym in Gainesville, there are these 2 bodybuilders who are there ALL the time, and it is a well-known fact that one of them wears eyeliner… EYELINER! You reminded me of him with your ‘candy ass’ comment.

  14. joe c says:


  15. Mandy says:


    Measured body today- serious inches lost to report.

  16. LeshaS says:

    18:26 with jumping pull-ups. Almost there with kpu’s…!

  17. Clint says:

    Nothing is better than Crossfit. Go to the fields of greener grass and shiny machines with obese men drooling over gym candy. Then come to the sweat shack over at Crossfit Huntsville, I assure you within one workout you will have forgotten about everything in life but where in the world did the oxygen in your lungs go to.

    It works, its effecient and its dangerous.

  18. Katherine Berger says:

    Just to note, both of the women’s classes (including myself) did UN-ANCHORED sit-ups today. I did not realize that Russell was allowing feet to be anchored for this workout. So deduct some time for these ladies!

  19. Amy Tankesley says:

    17:26 my time was slower but I did real pull ups this time!

  20. klowe says:

    As rx’d with 20# vest – 11:08. I’ll be happy if I can walk tomorrow.

    Nice piece Russell. I also agree that “risk” is what separates the CrossFit athlete from globo “worker outers”. (Notice: CrossFit Athlete was worded purposefully). I think this is a real, tried, and true descriptor. You cannot perform CrossFit and not be an athlete but it is entirely possible to “work out” and have no athletic capacity at all. I know, I did it for years with bodybuilding.
    This “risk” is also what is ALWAYS going to separate CrossFit from globos. There is always a certain segment of population that will not take risks, does not like to have weakness pointed out to them, or simply fears an elevated heart rate. Me personally, I really appreciate this division. I enjoy being around other like minded people that want to work hard. It makes me a better athlete and better at life.

    Haven’t you always said that CrossFit is the ultimate “D-Bag” filter?

  21. Zak says:

    11:29 + 1 min from last time. All pull-ups minus round 15 unbroken. The lunges killed me on this. Between the back squats and yesterdays WOD my legs are wasted!

  22. klowe says:

    Oh yeah… Will. you have quite the way with words. That is hilarious. Still trying to figure out the literally meaning of douche canoe. Might be thinking about this one for a bit……hilarious!

  23. Hoss says:


  24. Kerri says:

    It made me laugh, yet curious enough to google it……So, per urban dictionary.com the definition is as follows:

    *douche canoe-
    Not just your run of the mill douche. A total douche! This douche will kill you with his non stop douche baggery. Avoid the douche Canoe at all costs.

    Ha ha…I’m SO laughing!!!! Thanks for that. My night is COMPLETE…..

    Time-15:15 jumping pu’s, and un-anchored sit ups; Quads on FIRE from the WBS WOD yesterday…..

  25. Katherine Berger says:

    Thank you Kerri!!! You are awesome!!! We were all wondering (you know we were) and now we know. Douche canoe. Awesome.

  26. James p says:

    well said will and russell. I’d add one thing to your dissertation. you cannot achieve results worth having in any area of life without absorbing risk. that fact is impossible to misunderstand IF you are a member of the human race. why people can apply its truth to their lives when it comes to making money, choosing a spouse, serving in the community, etc….but not understand that it works the same way when it comes to your health, i’ll never understand. you get out of anything EXACTLY what you put into it, AND the level of risk you take on is DIRECTLY proportional to your potential gain.

    as rx’d 15:46. very slow workout for me. i’m not awesome at large sets of pullups, nor am i fast at situps, and lunges after karen yesterday?!?!?!?!?!?! they ought to combine those 2 workouts as a single WOD and call it douche canoe.

  27. Kerri says:

    Not only is the CrossFit Huntsville page a place to post times, weights, rounds, it’s an information super highway on useless information….
    Glad I could be of assistance Katherine!

  28. Patrick says:

    Russell, Excellent.

    Will, where do the protein farting douche canoes get the Zubaz pants?

    Katie, yeah if your willing to paint yourself brown and strut around wearing a grape smuggler in front of a bunch of guys interested in your muscular development, then you’ll wear eyeliner.

    For some reason, this discussion of risk, intensity and the weak willed reminds me of a young man I saw today in the ER. Healthy young cat complaining of chronic back pain. It is the habit of these dudes to say…”I have a high pain tolerance, so I need a big dose of (insert name of some narcotic pain reliever)” Think about that for a moment. High pain tolerance my ass…they have no pain tolerance. How does a weak willed inability to tolerate any discomfort get transformed into a “high pain tolerance”? It boggles the mind.

  29. Craig Herr says:

    I dont have much to add and I agree with everything said. We should take the high ground (as Russell suggests). I never put down another workout , gym or training program. I simply tell people that ask me that “I have trained my entire life and played college and pro sports and I have never been as fit as I am now at age 39, it is no acccident-it is Crossfit. If you want to be a part of something that is mentally and physically challenging give it a shot but it is certainly not for everyone or someone that is not willing to check their ego at the door and simple work as hard as they can each time the work out. ”

    I will finnish with a real life example for you. My wife was a gym / tread mill talking with her friends at the gym worker outer. She was in a car wreck 5 years ago and had a back x ray. Her back was jacked from child birth and the wreck. She has been cross fitting for about 5 months and had another car wreck (neither were her fault by the way) last week. The same doctor took x rays of her back and compared them to 5 years ago. He was shocked and asked her what the heck she had been doing? She said well “I do cross fit”. He said keep doing it becuase your back is in better shape and your spine is more aligned now then it was 5 years ago!! Again this was a week after a head on crash. The fact she was stronger and more physicaly able to handle that wreck is a real life example Russell talks about.

    A final thought–I played hockey with a few guys that I am absolutely certain could have been professional douche canoers!!

  30. J.D. says:

    19:42 as rx’d. Excellent posts, especially Russell and Will. Yes, it is hard, and not risk-free. Nothing worthwhile ever is. But I know I’ve never experienced a better OR more intense workout regimen.

    “Douche canoe”… man, I’m still LMAO over that one….

  31. Courtney Meyers says:

    KPU’s rounds 21, 18, 15, 12
    ring rows rounds 9 & 6–due to completely ripped up hands

  32. Mandee Miller says:

    19:14 as rx’d

  33. JT says:

    Golf WOD – scramble at Arsenal for appreciation day. A surprise and unexpected benefit of Crossfit has been my improvement in golf. When I first started crossfit, I wondered if I’d ever be able to swing a club again – I was always sore. Now, I hit the ball straighter and about a club and half further than I used to.