Monday, June 8 2020

Posted by Mandee on June 7, 2020   |   26 Comments



Deadlifts: Double & Single Leg/Arm Build Up   E2MOM

6 Deadlifts – 4 Right Lateral Deadlifts – 4 Left Lateral Deadlifts

3 Deadlifts – 2 Right Lateral Deadlifts – 2 Left Lateral Deadlifts –

1 Deadlift

12min AMRAP:

2 Deadlifts   315/215   RX+405/265   MRX 245/165

4 Over the Bar Burpees
6 Right Leg Right Arm Kettlebell Deadlifts   24/16   RX+ 32/24   MRX 20/12

6 Left Leg Left Arm Kettlebell Deadlifts

12 WallBall Sit-Ups   20/14lbs   MRX 20/10lbs

Flexibility Development

2x20sec Couch Stretch
2x20sec Prisoner Heel to Wall Calf Stretch

2x20sec Head to Floor Straddle Stretch

2x20sec Butterfly Stretch
2x20sec American Splits
2x20sec Chinese Splits
Spend 3-5min with favorite Leg, Back & Shoulder stretches with or without bands

26 responses to “Monday, June 8 2020”

  1. B. A. says:

    Paul is always showing up and working hard.. I’m happy to be able to call this man a friend and appreciate all he and his family have done.


  2. Mandee says:

    This season didn’t end up exactly how we had planned, but this man held up his end of the bargain and had an incredible year. He put in the work, made the sacrifices, stayed focused and committed, and finished top in the world….again! More importantly, we sure had fun in the process ? And MOST importantly, he’s fit, healthy and ready to be a grandpa to the most perfect little boy ? Love training with you, coaching you, and having you as a friend Paul ? Thank you for loving my family the way you do.

  3. Nathaniel says:

    Perfect day to have Paul on the site. He loves Monday’s and one arm one leg deadlifts. Ol Duke is as focused, committed, and driven an athlete I’ve ever known. But we love Paul cause he’s got a good heart, a great family, and he’s stupid funny. Paul gave me a free root canal 15 years ago before we knew each other at all. I was broke and didn’t have insurance and Paul saw me cause a mutual friend asked him too. Love em like a brother

    • Dani says:

      Thanks for sharing this Nate – I always knew Paul had a golden heart, but this speaks volumes and re-affirms what I have always known and loved about him. What a GOOD man Paul McCrary is!

  4. CJ VK says:

    Man I don’t even know what to say. ????

  5. Josh Kennedy says:

    on those rare days where I am in the same class as The Duke, bet yer arse that I am now digging a little deeper to keep up!

  6. Matt says:

    That man is Bad to the Bone and a legend. Thanks for ever giving me the time of day and asking me in the lunch time class how I thought Bama would be that year(2013). Tore slap up after that.

  7. Flying J says:

    For someone who doesn’t like to fly -Duke gets up with the chickens and soars every day with the eagles….,,honored to call him my friend.

  8. Justin says:

    225/135 across
    7 scaled to 225

    • Justin says:

      Can’t say enough good things about Paul. Hard worker, great athlete, great friend

  9. Bradley says:

    Congrats to Paul on qualifying for his 4th CF Games. I hate we don’t get to see you wear them boys out this year. No one is as dedicated and works as hard as Paul. Outside of CF, he is one awesome guy, who is a great dad and now grandad. Keep it up Paul!

    A. 225/305/365 – 115/125

    B. 10+24 Rx

  10. Nathaniel says:

    A. 265 – 115 – 335 – 125 – 355

    B. 9 + 27 rx

  11. Duk4 says:

    6 mrx Struggled today.
    I’m gonna be honest with you. (N8 always says I’m fixing to lie when I start out saying that. ) But I was in the best shape of my life when I went into the qualifier this year. Me, mandee and N8 were on a mission to WIN the CrossFit Games this year. I was ready. I had been training for this for 5 years. Then the virus hit. No Games this year. And you know what. It didn’t bother me for one second. I love working out with my friends at hsv. That’s what I enjoy. I believe God has a plan for each of us. His plan was for me not to compete this year. And I’m 100% ok with that.

  12. Mandee says:

    A. 195 – 80 – 225 – 100 – 245
    B. 10 + 16 RX

  13. MH says:

    9+5 RX+

  14. Chef Tyler says:

    135-6, 225-3, 315-1, 405-1 (did KB single leg for the other)

    6+24 Rx+

  15. Kim G says:

    A. 135-65-65-165-65-65-165
    B. 7+6 scaled DL to 165#

  16. Wesley Branch says:

    7+11 Rx+

  17. SARGE says:

    Paul is authentic and genuinely a great man. Fortunate to call him friend.

  18. steve price says:

    4 Rx+ , definitely was not feeling it today ! 405 felt like 475 ?

  19. steve price says:

    Paul is the “Man”, period !!! (Or exclamation point ?)

  20. Bailey says:

    Paul is not only such a nice guy, but one of the hardest workers I’ve ever met! I love being able to train with you everyday, keep up the awesome work!!

    8+9 RX

  21. Cassarole says:

    I love Paul so much. Everyday I look forward to training with him.
    9+6 rx+