Saturday, 25 Sep, 2010

Posted by Mandee on September 24, 2010   |   26 Comments


Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Austin Malleolo 20:40 (GHD sit-ups),Β Kim Malz 23:39 (GHD sit-ups).
Post time to comments.

Compare toΒ 091025.

“Cutting Weight” for theΒ 2010 CrossFit/USAW Weightlifting Open – video [wmv] [mov]

26 responses to “Saturday, 25 Sep, 2010”

  1. klowe says:

    Two very deserving, hard working, and commited ladies making the CFHSV picture. Love it! Keep it up!

    Oh how I loath this WOD. Goodbye hamstings.

  2. Aaron says:


    Good to be back in the Saturday class and being coached by Dennis after missing the last 2 Saturday’s. Great intensity from everyone this morning. Running in the rain made this wod a lot of fun…even when my hammies and lower back were locking up on the last run.

    • Aaron says:

      Looking back in my log, when this wod last came up on 091025 I finished in 19:14 and had raced the Xterra Monte Sano 15K that morning and finished 12th OA and 2nd in my age group. I had been Crossfitting for only 1 month and my focus was definitely more on running. However, I still always expect the best from myself and am disappointed I didn’t PR. I guess a positive note is I think my back extensions and situp were definitely faster.

  3. Kristi Simmons says:

    Great work from everyone today @ the 9:00 class. Thank you to all who helped me with the “no stitch tips”. I’ve never been able to run even a 200 meter w/out getting that horrid pain in my side & I always have to mix walking in w/my running. Today was the first time I didn’t get a stitch & I didn’t walk!! I have NEVER been able to do that. The tips really worked. I found a ryrhm w/breaths & steps & just focused on that & never giving in to walk. I’m stoked!!
    I scaled my reps of BE & SU to 25 & finished in 26:16.

  4. tracey says:

    Hand rips article…causes, treatments and prevention. CFJ April 2008 ISSUE 68

    Great job today! I hope everyone feels like they have the tools to progress in their kipping pull ups. PRACTICE AND CONSISTENCY are key.

    Thanks Dennis and Dean for helping me.

  5. Robert S. says:

    23:45 as rx’d

    The 11:00 clock class showed out today! Great coaching by Dennis as usual.

  6. Emily D. says:

    27:35 as RX’D…..I never get to say that πŸ™‚ first hero WOD ever rx’d.

    Big thanks to the 11:00 class for yelling those last 50 reps.

    Running in the rain was nice!

  7. Dennis B says:

    I wanted to tell all CFHSV athletes that hit today’s WOD, SPECTACULAR job. I would like to highlight how well you pushed yourself on the run portion as I tried to instill this in to you. Way to get out of your comfort running zone and blaze/push yourself to better times and intensity. This makes a big difference on 800 meter runs. Keep it up.

    Tracey thank you for running a GREAT pull-up work shop. Dean thanks for your help as well. All attendees keep on practicing as perfecting the kipping pull-up requires constant practice. It does not happen overnight. Do your homework. It is also a perishable skill, so once you get it, keep practicing and work for perfect technique and efficiency. Great job to all of the CFHSV athletes that came. It truly shows the compassion and desire you have to achieve wellness and elite fitness.

    Train Hard, Train Smart, Train to Survive! OkieDB Out

    • Patrick says:

      Dennis quote of the day:

      “Live your life in couplets and triplets, once a week go heavy and occasionally go long.”

    • Kerri says:

      Dennis, great push for us today at 11am. For the first time in a while(although my time may not show it), I did feel like I was at a better pace on my run, and it was all because you kept it in the front of our minds to PUSH ourselves on the run. Thanks for another great weekend class, and looking forward to it next weekend!

      Love the energy and consistent encouragement!

  8. Tye says:

    19:31 RX’d

    My back was on fire and my legs wouldn’t work to well after the BE’s. Then after the situps it took about five strides to get full function back. The rain was no doubt a plus.

  9. klowe says:

    19:53 which is a PR i’m proud about. Honestly thought I’d NEVER have a sub 20 Michael.

    One thing I LOVE about our gym and one thing that pushes CFHSV into the true “competitor box” is our strong sense of family and caring for each other. I had to work this morning and came in late. Waited for the pull-up clinic to close up shop (the PU clinic was AWESOME to watch BTW!!!) and then started Michael. Patrick selflessly stayed late to push me without me even asking him to do so. After the first run I heard several of the PU clinic peeps cheering me on which fired me up and then Patrick staying to offer encouragement during the runs “great job!!…you have a hellova a pace” and “No breaks…Keep knocking them out” while counting every rep. I’d have NEVER finished sub 20 if it wasn’t for Patrick staying and hearing the other gym family members offer encouragement. I honestly found a little extra hearing those yells and knowing that Patrick was watching. I’m mostly excited about the gym environment ‘vs the PR.

    Great job with the PU clinic also. Cool to watch people that are working to achieve a goal as simple as a Pull-up! It was fun watching the individual instruction and witnessing the excitement of seeing some get their first PU and seeing some link PU’s for the first time. WORK ETHIC and DRIVE!!! I love it!

    Great day all around. Arkansans could have made it better ; ) but now it is up to Auburn to make this great day better.

    Cheers to CFHSV!

  10. Lauren says:

    I never post but felt like after today I had to. I read some of the other posts and I had to comment on the sense of family. I get so complacent in my comfort zone and “my class time” and feel nervous to workout with “strangers”. This could not be further from the truth. The pull up class today was great! I love “my Tracey” and Dennis is fabulous! It was great to see old friends (not in age-Lord I now I’m older) but everyone was great! Thanks again for crossfit. Huntsville rocks.

    • Kerri says:

      Good seeing you Lauren H., today!!! Def miss you at the 430 class. Way to go on getting those linked PU’s, just by a few verbal cues!! Check out that site, get committed back to the Zone (and even the Whole 30 if you can tackle it), and before you know it, 10 linked PUs will be your standard. Come in for the weekend WODs sometimes….They’re GRRRRRRR-EAT!

  11. Emily D. says:

    One big sweaty family!!!

    I complained about being wheezy and KLowe kindly offered his inhaler πŸ˜‰ would that happen in a globo gym?? haha…I think not. We sweat together, bleed together (Amanda and I are now “blood sisters”), and sometimes cry together πŸ™‚

    good job on the KPU practice today Lauren! You and Stacey will be busting them out with no problem very very soon! Keep it up!

    We are so freaking lucky to have the coaches we have. Love you guys!

    and Auburn just scored…..could be a good day AND a good night!

  12. Patrick says:

    Rx 24:40

  13. Russell says:

    This is Katherine. I felt a little teary eyed reading all these nice “CFHSV family” posts. Just wanted to say that though I feel a little like a long lost cousin, I still know I am a part of the fam and I love how you guys check in on me! Thanks for making me still feel like a part of the gang even though its been NINE (whoa!) months since I have been able to work out. I am so ready to be back it’s not even funny…

    As many of you know, I have been having some spinal blocks this month and am going back to my surgeon on Oct 21st in hopes of setting the date! After surgery, I have a 12 week no exercise restriction but after that, I WILL BE BACK!

    Can’t wait to meet the new people and get reacquainted with those of you I have not seen in a while! And maybe, if the blocks work, I will be more mobile and at least be able to come watch you all sweat it out at the box.

    Kat πŸ™‚

    • klowe says:

      we all miss you and your positive energy Katherine. I KNOW that you will be back at it soon. You are fighting the good fight right now and we all know it. Focus on healing yourself and there will be time a plenty to regain your fembadass status!

      As soon as the Bear gets old enough for local travel I hope to see you around the dirty sweat box more often!

  14. Lauren says:

    Btw- it’s Lauren H. Not Lauren n. Sorry you’re so great too but I don’t want to put words in your mouth. πŸ˜‰

  15. dunnbball says:

    At PMRF in Kauai, HI:

    “Michael” in 33:33

    I thought I was running 800m, but using mapmyrun.com I found out it was 1000m each round. Also, the PMRF gym doesn’t have GHD machines, so I used a weight bench and a weighted bar on the end to lock my feet under. This forced me to only go half way down on the back extensions, which seemed much harder than back extensions on the GHD’s… Not as much momentum?!? I also did butterfly sit-ups.

    Hawaii is great, but I can’t wait to get back and work out with the group. It’s so much more enjoyable. Definitely miss the CFHSV family!

  16. Kerri says:

    Great PU workshop today! I missed the first one a few months ago, so I was able to get in on this one. A few pointers, and I think I know what I need to do. Practice a few times a week, and work on those little things to refine my pull-up and get used to linking them.

    I literally stood around after the run and sit-ups on Rd. 1 for about 2 minutes, so, I’m taking that into account for my time.I was getting nice and warmed up, and then, waiting around, I got my breath and kinda ‘cooled’ down.

    My time on the clock was 25:47, but with the standing around, I’m going to say real WOD time was 23:47.

    Did this back in on 10/25/09 too, and my time was 22:37. AP, think maybe the distance was a little shorter at the old warehouse? I thought surely I’d PR today, but I was still about a minute off.