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Saturday, 21 May, 2011

Posted by Mandee on May 20, 2011   |   12 Comments


Warm up:
CrossFit Huntsville obstacle course!

 

Workout:

Thruster 2-2-2-2-2-2-2

 

Cool Down:
Instructor led group stretch

 

Sherwood Chronicles: Community Part 7“, CrossFit Journal preview video [wmv] [mov]

12 responses to “Saturday, 21 May, 2011”

  1. Katherine berger says:

    Hysterical. Russell is in trouble for posting this one. Please focus your eyes entirely on shirtless dancing Campbell. 🙂

    Hope to see many of you at Bridgestreet today! 1-6 in front of Mountain High!

  2. Josh McGuire says:

    195-205-215……225 for a single and rep 2 was crushing me. Not pushing head through. Cole killed it! Obstacle course was pretty cool warm up.

  3. Don says:

    Great workout today, and all week. Best week for me in a couple of months! PR’d today at 135# for 2, got 145, then 140 once each. Obstacle course was a great warmup. HMAC is very worthwhile. Thanks to all the staff at CF HSV.

  4. Dennis says:

    Wow some great classes today. Everybody killed it and was super motivated. I love it when that happens.

    Also a great job to the CFHSV Affiliate Team polishing up for Regionals. Looking good:)

    I had a couple of CFHSV Athletes ask about the Berry Double under warm/up training method. It is posted below. Have a great day and hope to see some of you at Mountain High Outfitters. Train Hard, Train Smart, Train to Survive! OkieDB Out

    Berry’s 10 Minute Double-Under Train-Up/Warm-Up
    1 minute single unders concentrating on form, consistency, then speed
    30 seconds rest
    30 seconds running man (jogging in place while jumping the rope alternating feet)
    30 seconds rest
    30 seconds running man (jogging in place while jumping the rope alternating feet)
    30 seconds rest
    30 second front & rear split jumps/shuffle (timing is key here to help with the DUs timing)
    30 seconds rest
    30 second side/lateral jumps (timing is key here to help with the DUs timing)
    30 seconds rest
    30 seconds single unders concentrating on form, consistency, then speed
    30 seconds rest
    30 seconds double unders or attempts (if you have to single, single, go for double)
    30 seconds rest
    1 minute double unders or attempts (if you have to single, single, go for double)
    30 seconds rest
    1 minute max double unders or attempts

    Remember to concentrate on form. Hands tight on sides, turn with wrists to make the rope spin faster, jump mostly with ankles on balls of feet/midsole (do not donkey kick), hips open chest upright looking toward the horizon. Breath, focus, and most importantly RELAX. Do not force it or tense up.

    As I always say, do this once or twice a day or every other day before bed, when you wake up or whenever. Do it enough that you build the skill, coordination, and capacity. then keep it polished.

    This is just one technique. Good Luck on those DUs and get out there and practice.

  5. Christy Bergin says:

    Bike intervals + WOD: 105# + Bridge Street WOD 1: 4:40
    I think that’s enough for one day.

  6. Josh Kennedy says:

    2hrs hill repeats climbing with 40# weight vest midday. Part of the prep for these sections:
    http://ws100.com/trailcourse/LC-DT.htm
    http://ws100.com/trailcourse/ED-MB.htm

    About to take the boys to Bridge St for a little WOD and pizza combo…

  7. Karen says:

    Thank you, Dennis, for the strategy help and the confidence boost this morning! 21 muscle ups is a PR (even though it took 30min)! Previous max rep in any given workout was 8 total. Time may get in the way at regionals but now I know that I can do them!