Warm-up:
Partner assisted hamstring stretch
Workout:
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
Cool-down:
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!
Respect the blue knee sleeves!
Awesome!
Nice work, guys!
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.
Paul Pepe,
You suck. But, in a good way. Thanks for not letting me quit.
Why we need coaches…
http://www.newyorker.com/reporting/2011/10/03/111003fa_fact_gawande?currentPage=1
long article, but well worth the read.
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
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.
E
Agreed!
Love this picture! Patrick and Jaime just have that Boomsauce going on! Yesterday’s WOD was a good one!
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.
“PAIN IS JUST WEAKNESS LEAVING THE BODY”
Was on the wall at a Box in Florida.
Crossfit Woodbridge
3×3
Heavy front squat
High box jumps
=155/36, 175/39, 195(2)/42
21-15-9
burpee
pullup
=4:15
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.
I wanted to make the paleo meeting tonight but couldn’t make it. I hope you guys will post the details. Thanks!
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)
Is that the almond crust pizza?
ummm, probably not. Oh well, gotta support my man Tommy! The place was hopping! Tommy was talking about doing a CF Games viewing there on Wed night.