Friday, 25 Mar, 2011

Posted by Mandee on March 24, 2011   |   40 Comments


POSE skills and drills



Run 10K

Post time to comments.

Compare to 070209.


Today’s Class will be meeting at the Huntsville Cross-Country course. Come prepared to run hard and PR!  Check your email for directions!


Meatza” with Nick MassieCrossFit Journal preview video [wmv] [mov] and recipe [pdf]


40 responses to “Friday, 25 Mar, 2011”

  1. Emily D. says:

    So awesome to see you back in the gym Kat…and looking HOT! 🙂

  2. Tracey says:

    PLEASE show up for this WOD!!!! challenge yourself to a 10K, 5K, 2 miles or 1 mile PR. Don’t choose the path of least resistance and run around your neighborhood, get your fab booties to the course. I will be waiting for you.

    Kat, looking good with those squats! I can’t take my eyes off you. HA! I’m glad Russell let me help you. I promise to make Russell proud and you super strong. As long as I can turn into Gumby as your yoga class test dummie.

  3. Tracey says:

    FYI. All the above clothing(on Kat and Tracey) is from LULULEMON! JUST SAYIN! Get some LululemonAthletica.com.

    • Emily D. says:

      You buying? 🙂

    • Casey says:

      When are the coming out with some more running shorts?!! I have been waiting forever and a day for them! You should become an ambassador for them Tracey! There are apps online:-)

      • Russell says:

        Casey, I am an ambassador for LULU. I think we should see new fabrics in the speed short very soon. However, get them asap on Thursdays…before the greedy Ebay people get them and charge three times the amount. I’ve talked to corp. about this problem and they are very aware of it but not sure how to go about regulating the purchases.

        • Russell says:

          this is Tracey not Russell.

        • Robb says:

          Nice to see you are diversifying your skill set Russell

        • Tracey says:

          I reread this looking at your photo and died laughing:) I logged in at the office before…didnt unlog you first. HAHAAAAA metrosexual Russell.

          • Casey says:

            at first i thought russell was joking; then i was like he really is an ambassador!!!???…then i saw your comment tracey that it was you and started dying laughing.

      • Russell says:

        I am logged in as russell too—haha!

        this is katherine. we are having a lululemon trunk show on May 10th and we will have all the new spring stuff–including shorts. I met with them last week in Birmingham and they are excited about special ordering items for us so that we will have a wider variety to choose from than there is even at the showroom in bham.

        i will post a sign up sheet soon and get sizes so we can order! yay! (also, i just ordered some shorts on ebay…you can always check there though its hard to find them there too!)

        Oh, and they gave me some unicorn tears shorts (yes, it sounds like an 80s band but its apparently a pattern!) so they do have those at the showroom if you call and order.


  4. Josh Kennedy says:

    Y’all have fun, the XC park is some good running. I will be marking the McKay Hollow Madness 25k course on Monte Sano (http://www.mckayhollowmadness.com) during the day while my boys are in school. Slower-than-10k pace, but gotta carry 20lbs worth of flags, staple gun, small hammer, nails, turn markers, etc!

  5. FreakinA says:

    0600 class, scaled 5k row to 2k, 7:44.7

    Scaled and went about 80% to taper for McKay Hollow tomorrow.

    Josh – I thought this was supposed to be a trail “run”, but every time I read the 4 page course description I keep asking myself what have I got myself into and should I have prepared more for adventure race than a trail run. Last will and testament will be finished late tonight…

  6. Kristi Simmons says:

    So, are people still having issues logging into the Games site?

  7. Larry Lowe says:

    Did tomorrow’s WOD in my garage this morning. I will make up the 10K tomorrow evening.

    70 burpees
    60 situps anchored
    50 1.5 pood kb swings
    40 pullups
    30 handstand pushups


    Good luck to everyone on the handstands. My shoulders were shot by the time I got to 30 HPSUs. Substituted pike pushups and it still took me over 5 minutes to get through them.

  8. Ron Wood says:

    5K 27:48 PR by 2min

  9. Great work by everyone who came out and either rowed or ran the 5k this morning. Most people don’t even wake up until after 8 a.m. and you guys had already ran over 3 miles to kick start your day!

    Big props to Dave who ran a 5k for the first time since 1981! That’s awesome!

    AND we had 4 of our recently graduated 101 members show up and knock out that 5k. Keep working hard and the results will be sure to follow!

    • DaveC says:

      Thanks, Jake! On a historical note: back in 1981 where I grew up we weren’t even running in kilometers yet, it was all still miles and yards. Real paleo stuff, that was.

      At the end of last year I had a goal for 2011 to be able to run 3 miles. Once again Crossfit delivers way ahead of expectations. Now I can reset and branch that goal to 10k in distance and shave a bunch of minutes off that 5k time. Step one is learning to follow directions so I can follow the course without having to rerun loops needlessly and double back off that sneaky spur trail up there. 🙂

  10. Erin Atkins says:

    5k course 29:17. It was cold but beautiful this morning 🙂

    Anyone have suggestions for good hip flexor stretches??

    • RyanP says:


    • Tye says:

      The couch stretch is a great one if you really try and push your waist towards the ground. I’m pretty sure I saw Russell make y’all do it during the warmup yesterday.

      • Erin Atkins says:

        Yeah I thought about that actually. The outside of my hips also hurt (maybe from FSs yesterday?) so I’m hanging out on the floor trying to stretch throughout the day.

        • Russell says:

          this is kat again. i am too lazy to log out. anyway, pigeon or double pigeon can help the outside of the hip and warrior one can sometimes help the front. i would happy to help if you are around before or after a yoga class (or if you want to come to one! hehe–we are advancing pretty quickly so come soon and join us!)

  11. Tracey says:

    10K X Coutry coursen = 58:46. I took my time on the first half, tried to enjoy nature and the beauty of it all. The second half I became bored and wanted to be done.

    I’d like to strive for a PR on the X coutry 10K before summer arrives.

  12. KLowe says:

    This is a great promo for GG’s “Hillacious” event. Best promo I’ve seen yet.


    I’m signing up for this. It would be fun to rent a cabin on the river for this one. Tis looks so horrible!

  13. Penelope says:

    0600 5K Row 23:28.

    Anyone know the last time we did a 5K Row?

  14. Rich C. says:

    55:58 at about 90%…didn’t make it to the CCC but did this in my neighborhood with moderate hills.

  15. Emily D. says:

    Is tomorrow the normal WOD at 9 and 11 or just at 9? Trying to decide if I get to sleep late or not 😉

  16. Russell says:

    This is the real Russell. 9am tomorrow will be the WOD. 11am will be 11.1 second attempts!

  17. Patrick says:

    5k 32:00

  18. James Stranahan says:

    5k 45:18

  19. Ben says:

    I would have liked to have participated in this one, but I ended up with a guy in my office until after 5, so I’m glad I didn’t register for it.

  20. Tye says:


    Sorry, I’m so freaking pumped right now, wish I could go ahead and do 11.1 again, I’d get 10 freakin rounds I’m so jacked!!!!!!!!!!!!!!!!

  21. Tasha W says:

    I can’t help but laugh at the “This is the Real Russell” post. I know I’m late, but Kat – you look AHHHHMAZING in that pic!!!! I didn’t get on here yesterday! Wanted to tell you that!!! You’re awesome.