Thursday, 04 Mar, 2010

Posted by Mandee on March 4, 2010   |   16 Comments

For time:
12 Deadlifts – 275/165lbs
40 Wall balls – 20/10lbs
9 Deadlifts – 275/165lbs
30 Wall balls – 20/10lbs
6 Deadlifts – 275/165lbs
20 Wall balls – 20/10lbs
3 Deadlifts – 275/165lbs
10 Wall balls – 20/10lbs

Post your thoughts on the 2010 AL/TN/MS sectional events to comments. Love them, hate them, or somewhere in between?

Epigenetics is the study of how lifestyle and environment affect the expression of genes (phenotype vs genotype).

16 responses to “Thursday, 04 Mar, 2010”

  1. Craig Herr says:

    7:54 as rx’d

    As for the wods for the sectionals. Seems to be well geared towards functional movement and total fitness. I think it will be a great weekend.

  2. Josh says:

    Hey guys. I have heard some rumblings through the gym athletes about the clean WOD. This is a totally do-able workout and I have confidence you all will excel far beyond your perceived limitations and crush it. That being said, I thought I’d open up the gym tonight after the 5:30 class to have a short clean clinic. We will go over both the squat and power clean and try some steps to refine your form in each so you will be comfortable on sat. with whichever you chose to perform. Let me know if you can come or just show up toward the end of the 5:30 class (6:15-ish). See ya then

    • Robert S. says:


      I’m on duty today. Will you be around tomorrow? I was gonna stop by during the lunch class to get some easy movement in.

    • Kerri says:

      And, I sent an email to alls yous guys, to see if there’d be any open gym times tomorrow, other than class times…..maybe at 3?

  3. Robert S. says:

    As far as the WODs go. I think they are an excellent means to find the fittest men and women in our area. Am I happy about 30 reps of 275# DL? With a 1rm of 325#, not really. This doesn’t mean I’m going to complain about it. The only thing we all have to do is show up and do work. To me it really is that simple. I look forward to every single painful moment!

  4. klowe says:

    It wouldn’t be a CF event if no one complained about the programming….but I’ve learned complaining justs wastes energy….just show up and do it. I steadfastly believe this

    …….But for the sake of CFHSV site conversation

    I can’t say I’m overall thrilled about the events. Having nothing more then 20lbs overhead is a bit disappointing. If it were up to me I’d have made the 155 ground to overhead…..or make it 185 ground to shoulder. This one change would have made (IMO) all three events very well rounded and not favor the lighter athletes. The events would favor as follows:
    1. heavier athletes
    2. even
    3. lighter framed athletes

    but….like I stated earlier. They are what they are and I plan on going as hard as I can no matter what.

  5. Russell says:

    Event 1- The short sprint won’t favor anyone, and the burpees will make size a disadvantage, and the 155 power clean will make size an advantage, so overall the first event favors a medium athlete.

    Event 2- DEFINATELY favors a larger athlete. 275 is heavy and wall-balls are a weighted squat with height as an obvious benefit.

    Event 3- DEFINATELY favors a smaller, or lighter athlete.

    Kevin, I would think your suggestion was a good one if we were trying to find the fittest man and women in the region, but our goal is to select the fittest 30 out of the area and send them to the REAL selections at regionals. If I programmed a 185-ground-to-overhead and muscle-up workout, then the scores would look like this:

    60 competitors- scaled
    15 competitors- DNF
    10 competitos- did well

    Instead, we chose events that were challenging, but reasonable for this level of compeition. The fittest will always still rise to the top, but now our scores will hopefully look more like this:

    60 competitors- did well
    15 competitors- did really well
    10 competitors- crushed it

    Remember, our goal is to have fun, and send a pretty large sampling of people to regionals where the selection will be much more to your liking I’m sure.

    That’s pretty even.
    Who knows what event four holds though.

  6. klowe says:

    agreed. it is logical. and agreed the fittest of the sample will move on.

    on a different note:

    Our great friends Zack (Zach? Zak? Zachariah?)and Ashley are moving to GERMANY Monday morning. Zack will be competing at the sectionals and Ashley will be there also. We need to have a dinner / send off to celebrate our friendship and their recent marriage. I spoke with Zackariah and we would like to have a laid back dinner and beer somewhere after everything is cleaned up at the games site. Event is over around 3ish so that should leave plenty of time to rest, clean up, and have a dinner somewhere?

    Tortoras? Pizza at the Brewery? Other ideas???


  7. klowe says:

    Just got of the phone with Zak. He just got in a wreck. He is banged up but OK. His beloved dog jumped out of the car and ran away. They are pretty distraught about the situation (dog).

    If you are free and can help them find their dog then call Zach at 256-270-6002

    Thanks yall. Please help if you can. I’m at home with the kids solo….so i can’t do anything but help organize.

    3.2.1. Go help find Hazel Nut!

  8. Katie says:

    THANK YOU Josh for the clean clinic tonight. I was incredibly anxious about WOD 1 but you really helped me buckle down my form and put up the weight easy.

    We’re in for Sunday night send-off for Zak and Ashley. What a tremendous life-changing move! I wish you both the best. Plus it can’t hurt to eat some incredibly awesome food and wine after 2 days of grueling workouts! Tortora’s is closed Sunday night, but I’m sure we can find another place to accommodate.

    Sorry to hear about your accident, Zak! Hope you are OK. I am sure Hazel will find his way home!

  9. Robert S. says:

    What about Tommy’s or Mellow Mushroom? Wait… Is it blasphemy to talk about Mellow Mushroom on CFHSV?

    Glad Zak is ok!

  10. Barry S says:

    17:28 @ 235#…I suck at wall ball…just haven’t done it enough! could only string 3 or 4 together at a time…

    Zak, best to you both and here’s hoping for a great tour in Deutschland! Sorry to miss the supper, but I’ll be back in DC Sunday.

  11. Hudson Slater says:

    Has the general consensus on weight belts changed? I thought they were a crossfit no? Just curious after seeing two pics with people wearing them on the site lately.

  12. Russell says:

    crossfit consensus would be an oxymoron. 95% of the people who come through our doors don’t need them for what we do. Patrick Baldwin uses them on his squats because he is on a pretty high-volume heavy-squat program and knows how to make use of it for his 1RM attempts. I use the belt for 1RM deadlift attempts only, because at 425 and up I get a little extra abdominal support and feel that its worth the reduction in risk this close to Regionals…