Thursday, 29 September, 2011

Posted by Mandee on September 28, 2011   |   17 Comments


Partner assisted hamstring stretch



A. Deadlift 5 x 3 @20×0; Rest 2:30

B1: Barbell good morning 4 x 12-15 @2121; Rest 20 seconds

B2: Russian step-ups 4 x 10 @10×0; Rest 20 seconds

C: 3 x 20 GHD sit-ups; Rest 60 seconds



5 minute jog at conversational pace



Stories From the 2011 Affiliate Gathering“, CrossFit Journal preview video [wmv] [mov]

Making A Difference“, Fight Gone Bad 6 on NBC Nightly News.


Reminder: If you are planning on competing in CrossFit Huntsville’s 30 day Paleo Challenge the meeting is tonight at 6:30!

17 responses to “Thursday, 29 September, 2011”

  1. Blue Knee Sleeves says:

    Respect the blue knee sleeves!

  2. Erin B says:

    Nice work, guys!

  3. Paul Pepe says:

    Patrick–Thanks for hanging with me today to finish Santiago.

    RLTW/RIP Sgt Santiago. Worthy WOD.

    Happy Bday Patrick. You not ready for AARP yet but soon enough.

  4. Josh says:

    Pat – I’m back in town for the week but likely won’t have time to drop into the 4:30 class. If you or anyone else is ever in DC and wants to throw down shoot me an email (I assume whoever runs the site can pull my email address from this post).

    Josh From DC

  5. E-Hedges says:

    Great work this morning by 0600 everyone was killing those deadlifts. Jake once again great workout, I like where you are taking us with the training.


  6. Tasha W says:

    Love this picture! Patrick and Jaime just have that Boomsauce going on! Yesterday’s WOD was a good one!

  7. Christy & Tommy the Pizza freaks! says:

    Thanks so much for all of your encouragement and support as we open our new South Huntsville Tommy’s Pizza! We open tonight for dinner! Finally! We will be having a party soon for our CFHSV friends! Will keep u posted.

  8. Slogans-R-Us says:


    Was on the wall at a Box in Florida.

  9. Larry says:

    Crossfit Woodbridge
    Heavy front squat
    High box jumps
    =155/36, 175/39, 195(2)/42


    All unbroken. round of 15 pus were not butterfly, but the rest were. I still need to go faster on burpees. Another great workout at Xfit WOodbridge.

  10. Ben says:

    I wanted to make the paleo meeting tonight but couldn’t make it. I hope you guys will post the details. Thanks!

  11. Josh Kennedy says:

    Yoga class with Clair was great, doing my hips and posterior chain a world of good. Stayed for the Paleo Challenge meeting, now at Tommy’s new location picking up pizza! (Gotta eat it all before Sat)