Thursday, 03 March, 2011

Posted by Mandee on March 2, 2011   |   42 Comments


hollow-rock practice. Then, three sets of a  5-way barbell complex consisting of deadlift, hang-clean, front-squat, press, and push-jerk. 3-5 reps of each movement, gradually increasing weight to something like 75% of work weight.


As many rounds as possible in 10 minutes of:

135 pounds, ground to overhead, 5 reps

5 Wall-climbs


instructor-led cool-down stretches.

We have some exciting announcements to make! We have launched a lot more classes and special workshops for you to attend so please read everything below and sign up now!

YOGA- Our Yoga classes will begin Next week starting on Monday the 7th! These classes will meet on Monday and Wednesday at 5:45pm, and Friday at 10:00am. The first two weeks will be a beginners on-ramp and will cover all the basics you will need to learn for Ashtanga Yoga. These two weeks will be free, meaning they won’t count towards your weekly membership limit. We also have a payment option for Non-CrossFit HSV athletes, so let us know if you have a friend or family member who is interested. Sign up on MBO now!

WOMEN’S SELF DEFENSE- We are launching a WSF class that will meet weekly like a regular CrossFit class. It will have two instructors, Lesha Springs, an original CFHSV member and United states Probation officer, and Russell Berger, and will be a very practical, effective, and efficient way to improve your ability to physically and mentally defend yourself from an attacker. The class will include everything from situational awareness training to combative drills, weapons training, and Crossfit-style fight workouts. The class will meet at 6:30pm on Tuesday evenings for the first four weeks, beginning the 15th of March, and will be free for this time. After that, we will teach both a 6:30pm on Tuesdays, and a 6:00pm on Sundays. Sign-up on MBO now!

WORKSHOPS- We have been offering workshops periodically on Saturdays free to our members. These workshops have been one of the most successful and educational classes we teach, but because they aren’t part of our regular schedule we have been limited in our ability to host them often or regularly. That is all changing! We are now going to treat ALL workshops (cooking, pull-ups, westside-barbell, muscle-up, snatch etc.) as regular classes that count towards your weekly membership limit. At first, this might sound like you are losing out on an opportunity, but because the classes have been free until now, we haven’t been able to have them often. Now we plan on having workshops EVERY week, with lots of options for mid-week and week-night workshops for those of you who can’t make saturdays. I essence, now you pay 7 or 8 dollars (depending on your membership level) for something non-CFHSV members would pay 50$ for!

****(just a side note, because the Cooking workshop was scheduled before this, it will still be free in that it won’t go towards one of your days!)

Here is a list of the upcoming workshops in March. These are now in MBO under “classes” just like your regular daily CrossFit classes so find them on the calendar and sign up now!

42 responses to “Thursday, 03 March, 2011”

  1. bryant says:

    I am going to all the workshops!

  2. Emily D. says:

    Rest Day for me

    I am thinking our next shirt needs to be something that has been spewed from the mouth of Charlie Sheen 🙂

    • Brian says:

      Like what?

      “Crossfit Huntsville – Where bi-winners live!”

      “Crossfit Huntsville – We buy cocaine by the suitcase!”

      • Carson says:

        hahahaha “bi-winners”

      • Emily D. says:

        “We win so radically in our underwear before our first cup of coffee, it’s scary.”

        I’m pretty sure that quote will strike some fear in the minds/hearts of our opponents 🙂

    • Brian says:

      “Hookers and Cocaine…. The. End.”

    • Aaron says:

      That is an outstanding idea. Soo many good ones.

      “I’m different. I have a different constitution, I have a different brain, I have a different heart. I got tiger blood, man.”

    • TashaW says:

      I think we could work with: “People can’t figure me out. They can’t process me. I don’t expect them to. You can’t process me with a normal brain.”

      • Katherine Berger says:

        My vote is still for: “AA is for sissies. All I care about is winning.”

        The back could say “CFHSV–a bunch of F-ing winners” or something to that effect 🙂

  3. Slade White says:

    Or one of his latest, “I’m tired of pretending I’m not a total bitchin’ rock star from Mars.” I thought he was from New York.

    • Aaron says:

      New York? No way, it’s gotta be Mars. How else would he have Adonis DNA?

      What about changing up the “your workout is my warm-up” slogan to “my workout makes your workout look like droopy-eyed armless children”?

    • Katherine Berger says:

      I hadn’t heard that one. Awesome.

  4. I love that this gym all thinks the same way… I actually have already looked into printing a Charlie Sheen shirt days ago, found an awesome headshot of him from “Hotshots” and was thinking the quote:

    “yeah I’m on a drug, its called CHARLIE SHEEN”


    • Emily D. says:

      That picture is taking my soul…..and melting my face!!!!

      I wonder if there is one of Charlie with a mustache?! Effin winner

  5. katieg says:

    WOD: 3+2

    Charlie Sheen….”tiger blood”… LMAO

  6. KLowe says:

    Sheen – “I was bangin’ seven-gram rocks and finishing them because that’s how I roll, because I have one speed, one gear, and that’s GO!”

    CHFHSV shirt – We’re liftin’ 50kg rocks and pressing them because that’s how we roll, because we have one speed, one gear, and that’s GO!

    • DaveC says:

      I like it. The tail end of could work pretty good…

      We have one speed
      one gear
      3-2-1 …

  7. AJ says:

    Will Sunday’s free WOD follow main site or will it be a different WOD that you will post on Sunday? Just trying to plan how to use my remaining days for this week. Thanks!

    • Russell says:

      Sunday classes aren’t typically programmed until a few days prior and rarely follow the mainsite. The free class is typically something simple for us to implement with a large group and is focused on just getting you through a workout.

      hope that helps!

  8. KLowe says:

    All the men be sure to get your ass to bowling tonight!!!

    Guys night is tonight! (I think).

    I’m going to put on a friggin’ clinic on how to throw the rock! I’ve been practicing bowling like crazy on my I-Pad and I”M sure that transfers over to real life.

    I violently love to bowl!

    • TashaW says:

      Kevin, you just my day with that!!! I love coming to this site and laughing so loud my coworkers look at me funny!

    • Robb says:

      I like the assertive uncertainty. see you there.

    • Emily D. says:

      Anyone want to take bets on who hurts themself while bowling?


    • KLowe says:

      Someone bring lifting chalk! I’ve got my full body skins on, Eagle Eye focus, and I’m stopping by Liquor Express for some (good) beer. Not that bowling alley schwill.

      Now,…..A word from the CF Competition Committee Chair Person – Kevin Lowe

      Beer is to bowling as the weight lifting shoe is to the snatch. It’s importance cannot be underestimated. It’s value cannot be quantified when it comes to game-day performance during the sport of bowling.

  9. Tye says:

    Yes Kevin, Bowling is TONIGHT!

    Be there, 6:30 Plamor Lanes.

    • Justin says:

      Hate to miss bowling, but I’ll be at the circus.

    • Rich C. says:

      I’m gonna miss it as well…I have to work. Have fun!

    • Ben Jarrell says:

      I’m going to be DJ’ing tonight at Thursday Therapy, down at Bar 109 (on the courthouse square) if anyone wants to swing by after. Mostly industrial, techno, and alternative electronic music. 9PM to 2-ish, cover is $5.

  10. TashaW says:

    Life as Rx has already jumped on the bandwagon:


  11. Erin Atkins says:

    I’m with Lauren. I’ll take one of each shirt. I already got one ordered from LifeasRx- the “one speed, one gear…” 🙂

  12. Eric Hedges says:

    Off the subject can anyone point me in the direction of a website or local retailer I can buy a pair of INOV8 f-lite 230 Men’s Shoes Black/White?

    It appears they are on back-order everywhere!

    Thanks for the help.

    Todays workout:


    • Patrick says:

      ShoeMart.com just got a shipment. Better hurry.

      • Patrick says:

        Just checked the site… The black f-lite 230s are down to just a few sizes available. But, they have plenty of 220s and 195s. (Which I prefer) Just got a new pair of 195s today… highly recommend. Remember, they are made on those weird European lasts that run small and tight, order a half size larger than your usual US shoe size.

  13. Patrick says:

    Yeah, old Charlie Sheen is kinda funny… the grandiosity of a manic can be quite amusing… from a distance. Once you’ve had to deal with them up close and personal. Then… well, they’re a pain in the ass. That whole “I’m Jesus on roller skates” crap gets old real fast at 2 a.m.

    5/3/1 Deadlifts: 275(3)-305(3)-335(8)
    A Litvinov variation on today’s WOD to work my goat… running.
    3 RFT:
    Ground to Overhead 8 reps (115# Power Snatch)
    1 island run