Thursday, 09 Jun, 2011

Posted by Mandee on June 8, 2011   |   24 Comments


500m Row followed by 10 minutes of Front Lever practice.



2011 CrossFit Games Regional Workout 6

For time:
Row 20 calories
30 Burpees
45 pound Two-arm dumbbell ground-to-overhead, 40 reps
50 Toes to bar
100 foot Walking lunge with 45lb plate held overhead
150 foot Sprint

Post time to comments.



Spend 5 minutes rolling out the quads with a foam roller

Preparing for Masters: Jacinto Bonilla” CrossFit Journal preview video [wmv] [mov]

24 responses to “Thursday, 09 Jun, 2011”

  1. Josh McGuire says:

    Awesome pic….and they did more on overhead squat with better form than I did today!

  2. Tracey says:

    Crossfit kids rock! So proud of them!!!!!

  3. Casey says:

    Jake and Tracey is that u when u were younger:-)

  4. Eric Hedges says:

    Wow great pic of the kids!! J wish I could get on my heels like that!! :). Rest day!

  5. Larry Lowe says:

    That’s my son!!! I can’t tell you guys how much all three of my kids have benefited from Crossfit Kids. Tracey is doing an incredible job. My oldest daughter, Claire, is not the most athletically gifted child, but she loves going to Xfit kids. Josh is very competitive, and I can see the benefits from the class in his swim meet times (four first place finishes in the meet last night) and his bat speed in baseball all-stars. Claudia, my youngest just wants to do everything her two older siblings are doing. We knew she was ready for the class when she started doing her own wods in the parking lot while the older two were in the kids class. I highly recommend getting your kids involved. Developing a confidence in general exercise will benefit them greatly now and when they get to our age! Thank you Crossfit coaches!!

    • Brian says:

      Its so great to see a young kid show off pride in his fitness. Spencer is so proud of his perfect pushups 🙂

  6. DaveC says:

    This is not everyone’s favorite topic, but being kind of a nerd I’ve put some numbers to our recent Nutrition Challenge, and in the interest of evidence-based wellness decided to share them. I may come off as a Koolaid-slurping cultist or a braggart. I hope I don’t–everyone’s got to make their own choices, and I’m learning that nutrition is truly one of the key ones that we make daily. If anytyhing I’m simply, again, humbled. So this is how it went for me. With the challenge I went from about 75% adherence to the plan to about 90% adherence. Since starting Crossfit I’ve done well at sticking to the “good foods” list. Besides doing the measuring, the biggest change I made for the Challenge was decreasing my protein intake and increasing my carb intake to the recommended levels. Fat intake stayed mainly the same at the recommended level.

    In body composition the results were solid albeit not spectacular. Combining the calipers and scale, over the course of the challenge I dropped about 6.75 pounds of body fat and added about 5.5 pounds of lean body mass. For my age (which I’ll leave you all guess at 🙂 ), that’s not bad.

    Athletic performance. This is the surprise for me. I was an unabashed skeptic when it came to believing that an almost obsessive fine-tuning of nutrition would have any effect whatsoever on an unremarkable athlete slightly past his prime. My little notebook refutes that. Since the Challenge started I’ve achieved 14 strength PRs for a total of 257.5 pounds over my previous PRs. During the equal time span leading up to the challenge I had 7 strength PRs (2 of which were just the first time I did the lift) for +105 pounds. Going into the Challenge I could barely do a pull-up or two. During the challenge I got up to over 50 pull-ups in a couple WODs (no, not unbroken or anything), and the first, and later up to 25 chest-to-bar pullups in a WOD. The Challenge period also saw the first rope climbs, HSPU, some running and rowing PRs, etc. Even a couple wods done Rx’d at long last. Again, when you factor age into it: not bad.

    I don’t have any updated medical data, but I think it’s pretty easy to guess where that’s headed.

    Speaking of things medical. Some of you might remember my story about cholesterol meds from a few months ago. Oddly enough while I was driving home from the gym last night and thinking about whether I wanted to write this note, I heard a news report that the very drug my MD wanted me to start taking (simvastatin) has recently been linked to severe muscular damage at higher dosages. That coulda been me.

    So the takeaway here I suppose is that it’s worth taking the nutrition mantra seriously. I can’t think of a more inconvenient protocol than paleo/Zone, but it works. Bottom line. Some of you have got to know me over the last several months, so you know I’m just me. Not an elite athlete trying to push that extra 2% above world-class performance. Just some guy who walked into the Box one day thinking about my grandfather who I never knew because he died when he was 52, and a bit scared that my future grandchild(ren) would not remember me. Heck, if things keep going like they are, I might even get a date by next year. Or the year after. But as Casey and I were talking about last night, who cares? I can stand on my head and do a freaking pushup! How many people out there on the street will be able to *show* their grandchildren how to do one of those?!

    As I’ve said before, its not possible to fully convey the degree of inspiration everyone at Crossfit Huntsville, trainers and fellow athletes, have provided. At te risk of approaching a cliche, I really don’t think I would have succeeded with a different program or different group of people. You all rock!! 🙂

    • Carson says:

      Thanks for sharing, DaveC. It’s always so impressive and inspiring to hear of success stories.
      I’m looking forward to the next nutrition challenge. Hopefully it will be one that I can actually partake in.
      Awesome work!

    • Michael K says:

      Great Job Dave! Thanks for sharing with us. You inspire all of us to become better!

    • Tasha W says:

      Dave, I REALLY enjoyed reading this! Way to go!! Sounds like you’re hitting some major milestones and I think that’s so awesome.

      I love your attitude, as well. Yesterday, a friend of mine (who I hadn’t seen in a long time) sent me an email after I’d attended a girls’ lunch & she was very complimentary. I told her that while I appreciated her saying I “looked good,” what I’m MOST happy about right now is that I “feel” amazing. My mom had me at a very young age (18) and what I remember most about my childhood is that MY mom was the one jumping with us on the trampoline and doing cartwheels with me in the backyard when I was trying out for cheerleading. She was my softball coach growing up and we were always doing things outside and she was always a part of our playtime. She’s a mail carrier (a pretty physical job) and is still one of the most fit and energetic people I know. I waited a bit longer to have my daughter (I’ll be 33 next week and Addison is 7 months) and, to me, CF is about me being active and healthy (and strong) so that I will be able to do all of those things with her as she grows up. I don’t want her to have a mom who can’t play with her – or who doesn’t have the energy to run her around to all of her activities or practice with her in the backyard. So, I really think you hit close to home for most of us with this post and it’s a great reminder on how our fitness doesn’t start and end when we walk in the gym! Again, way to go!

    • Tracey says:

      Dave, You are what CrossFit is about… Keep on going!

  7. Larry Lowe says:

    19:38 rx

    My lower back is still trashed from the deadlift hspu wod on Tuesday. JD and Rob killed this wod this morning – probably something to do with that “Army Strong” thing. Great work in 0600!

  8. Carson says:

    15:49 scaled.
    20# dumbbels instead of 35# and abmat situps instead of toes-to-bars.
    I probably should’ve pushed more weight with the dumbbells. Next time I’ll know.
    Everyone was awesome in the 0600 class this morning! Way to push yourselves!

  9. Michael K says:

    Great job Tracey!

  10. Ron Wood says:

    17:08 rx’d

  11. Will Blankenship says:


    The row and the final “sprint” – mine ended up looking more like a geriatric jog – were the only parts of this workout that didn’t completely suck.

  12. Brian says:

    Exactly 25:00 – I crossed the line just in time…

    I would have done this as Rx’d but decided to use 40# dumbbells instead.

    First time to complete TTB without scaling down in the middle.

  13. Tracey says:

    17:16 Rx’d

    • Josh McGuire says:

      16:43 R to the X

      Agree with Will….the “sprint” was more of a geriatric hobble…..that WOD rocked!

      • Kerri says:

        Great job Josh, Mr. ‘I can’t do TTB’….:)
        And I agree… Although it sucked, this is my kind of WOD! hope this one shows up again in the Rest Day hopper or something!


        • Josh McGuire says:

          Thanks!!! You too! Had a blast with this one. Always can find places to improve and rest less.

  14. Steve Price says:

    14:54 everything rx’d but ttb-substituted abmat sit-ups and glad that I did. Have done every WOD this week and my legs are feeling it.