Thursday, 14 Oct, 2010

Posted by Mandee on October 13, 2010   |   20 Comments

In two opposing teams-

Team 1 performs an 800m run Team 2 executes as many rounds as possible of the following:
1.5 pood Kettlebell snatch, 7 each arm
Pistols, 7 each leg
Once a member of team one finishes the run, that athlete may “tag” an athlete of team 2, which means that athlete must stop accumulating rounds. When all athletes from team 1 have tagged all working athletes from team 2, the round is complete. Rest 1 minute, switch, and repeat for two rounds.

A firm foundation: focusing on the feet – this looks very lengthy and boring but it’s worth the read, especially if you have foot problems or know someone who does.

Rope-Climbing Techniques: The Spanish Wrap” by Adrian Bozman with Carl Paoli and Kim Bozman, CrossFit Journal preview video [wmv] [mov]

20 responses to “Thursday, 14 Oct, 2010”

  1. Patrick says:

    FS: 205-225-245-255-265-275-280X
    Got the 280 up, but it was a round back goodmorning type deal. So, Fail.
    Handstand Walk 12:57 (50m)

  2. Jake Naumcheff says:

    In case anyone is interested, there is a Gymnastics Cert in Rainbow City Alabama scheduled for February 5th-6th. I’m signing up today and I have family that lives about 10 minutes away from the box.

    Anyone who would like is welcome to come and will have a place to stay for the weekend.

    • AmandaJ says:

      That sounds awesome, I would love to go to that Cert, BUT I’m not sure I’m ready for that kind of $$ investment right now…
      Also, just FYI, that is the same weekend as Garage Games…

  3. Lindsey says:

    If anyone is still interested in running the 5K with us this Saturday there is still time! Visit http://www.lizhurleyribbonrun.org to print the paperwork off and see where to drop it off! If you have any questions email me at lindseyann14@gmail.com or check our blog page on the Crossfit Huntsville homepage. We have a strong group already participating but I would love to add a few more people before Saturday!

  4. katherine says:

    Sign up for “Amazing Grace!”


  5. Kristi Simmons says:

    “Living the CrossFit Life” on the CFJ…GOOD ARTICLE!
    I can defintely relate. I once thought Robert was weird & inconvenient in his “obsession” w/CF and now my friends (that don’t CF) are saying the same thing about me. I LOVE IT…and…I’M SORRY ROBERT, there was no way I could’ve known until the koolaid was flowing through my veins.

    • Robert S. says:


      Very good article. CF has such a huge impact on our lives, and it is very difficult for folks who haven’t sipped the kool-aid to understand our obsession. Since you have been doing CF it has been so much fun to watch you grow as an athlete and to have someone to have a cult like conversation with.

      One point that really stood out for me was the part about how we view people who don’t care about fitness or diet. I find myself doing this alot. Especially at work. It literally pisses me off that some of the guys come to work knowing full well that they’re a liability on the fire ground, or are likely not capable of saving my ass if need be. I find myself struggling to explain it or convince others to do it because I know how life changing it is. However, most of the time I just ends in frustration for both parties. At least you’re on board the crazy train with me now 🙂

      • Kristi Simmons says:

        And HAPPY to be there…

      • AmandaJ says:

        Aww!!! It’s like a litte couple’s therapy session…hhehehe, love you guys! I’ve felt very lucky from the beginning that Phil and I were in on this together from the get-go, I can totally see where it could cause difficulties and stress on a relationship b/c it is so hard to relate when you haven’t experienced it.

      • KLowe says:

        I echo your sentiments Robert. Crossfit is just like diet information. If someone comes and asks me about it I’ll talk their ear off about how great things are and encourage them to take the plunge.

        I never talk about CF at work or around other non-crossfitters. They pretty much don’t have a clue or don’t care. Plus it is pretty damn difficult to explain to someone that some workouts are only 3 minutes long.

        I end all inquiries with “just try it” and I give them CFHSV contact info and the Saturday newby WOD times. If they are not self-motivated to try just once then I stop with the Kool-Aid speech with them forever.

        CF only works for self-motivated people that want to see change. All change must start within.

    • Kerri says:

      Yep, that’s a good article! Thanks for the suggestion!

      I think CF is one of the few places that couples can actually participate in the same stuff, where one doesn’t get ‘bogged’ down by the other. It’s equally supportive, and ALWAYS a challenge for both!

    • Aaron says:

      Oh so true article! I know my friend’s non-Crossfitting spouses can attest to this. I remember when I first started Crossfit I was always in Ryan’s ear about how incredible it was and he had to try it. So much so I know I annoyed the crap out of him to the point he told me to shut-up several times…until he tried it, then he understood. Next was Stacie, Ryan’s wife. She can attest that she was equally annoyed by mine and Ryan’s obsession with CF…until she tried it. Oh, did I mention I met my fiance at CF? Well, at the last Penton family cookout last month, me, Katy, Ryan and Stacie are in the kitchen with several other family members. Sure enough our conversation quickly gravitates to Crossfit. One by one the non-Crossfitters slipped outside to escape our cultish like jabber. Honestly, I don’t think anyone noticed until we looked up and we were the only ones left in the kitchen. We made a conscious group decision to try not to talk about CF for the rest of the night in an attempt to not annoy or alienate everyone else…it lasted oh, probably 15 minutes tops. Oh well, what are you going to do? Crossfit is the shiznit.

      • Emily D. says:

        Same here. I found myself sitting with 2 Crossfitting friends at Masons a few weeks ago to watch the Auburn game and we talked about Crossfit for an hour non-stop. Even my coworkers are just like….good grief shut up! They also ask if we drink each others blood before a WOD 🙂

        As for spouses….Garrett started 2 months after I did. I remember when I came home from my intro workout and I was trying to explain how MISERABLE that 5 minute mini-WOD was and he just laughed….5 min? pfffttt….piece of cake. I annoyed him enough after that and he finally caved. Karma was a mutha though because his first official WOD was “Eva” 🙂 hahaha!

      • LaurenN says:

        Ryan was the one that got to me! And on a long drive to the beach I think we convinced Stacey. James on the other hand has yet to cave…I think our constant talk of CF has actually made him run the other way. One day I’ll convince him……one day!

      • Aaron says:

        Haha! Oops, sorry for misspelling your name Stacey. Sorry sis! 🙂

  6. KLowe says:

    by myself today. Made up the evil squat snatch / HSPU thing that Luan from Iron Tribe made up. It was sufficiently horrible.

    135 squat snatch / Head to floor HSPU
    10, 8, 6, 4, 2 SS
    20, 16, 12, 8, 4 HSPU

    16:15 – missed about 5-6 snatches due to being smoked

    Great programming because at first glance it looks like it is only going to wreck your shoulders. Shoulders were tired but fine. The real muscles that got trashed was quads and hams. Not to mention all of the core stabilizers that got smoked. It was an honest full on head to toe smoker.