Thursday, 9 February, 2012

Posted by Mandee on February 8, 2012   |   30 Comments


4 Rounds:

100 Single unders

5 Barbell good mornings

5 Back extensions



A. Spend 10 Minutes working up to a heavy deadlift WITHOUT COMPROMISING FORM! Instructor must give each athlete permission to move up in weight.

B. Complete as many rounds as you can in 20 minutes of:
Run 400 meters
Deadlift 155 pounds, 21 reps

Josh Everett 8 rounds + 60 meters.
Post rounds and fractions of rounds completed to comments.

Compare toΒ 041127.

For time: 250 Meter row, 15 Burpees, 25 Kettlebel swings (32 kilograms), 15 Burpees, 250 Meter row

30 responses to “Thursday, 9 February, 2012”

  1. E says:

    LEGIT! Way to pull Justin!

  2. Bryant says:

    Awesome VIDEO!

  3. Matthew says:

    Nice work on the videos. Looks like a lung burner.

    I also saw we currently have the 8th largest team registered for the open.


  4. Jake says:

    Hey guys,
    A couple of reasons for the video post. First off, we have some LEGIT athletes at CFHSV and I look forward to seeing all the folks in this video turn some heads in the Open and at Regionals for that matter. Second and most importantly, is to show everyone the benefit of competition.
    I am positive that I can speak for everyone when I say that we pushed harder in this workout with each other than we ever would have on our own.
    Competition is a VERY good thing! And we all need it! It’s also a scary thing. Because with competition comes the possibility of failure.
    The more comfortable you become with this fear, accept it, and face it, the quicker you can use it to your advantage. I assure you my heart was racing more than usual before this WOD because I knew if I stopped for one second, someone else wouldn’t. This is very different from working out by yourself day after day without anyone breathing down your neck.
    If you want to be successful at CrossFit (competitive wise) this must be an integral part of your training. Never underestimate the power and importance of a “team”. There’s a reason no one has been able to match the success of the powerlifters at West Side Barbell despite the fact their training program has been followed and copied by others to a T.
    Also, never take for granted the friendships and bonds you make with each other day in and day out in the gym. There’s something to be said for going to battle with someone else by your side. True bonds are created through hardships and hard work. With those bonds comes a mutual levle of respect for the man or woman standing next to you that will last far longer than your one hour a day in the gym.

    • Dennis says:

      Jake I could not agree more. Excellent write up. I have seen so many garage CFers come to a box and their fitness soars and form gets cleaned up. I have also seen so many start at a box, go to their garage and then come back saying their times, form, and numbers declined. They really missed the competition and coaching and determined that was what was missing.

      Tracey, Tye, Bryant, and Jake outstanding work and thanks for sharing your CF training with us all. You all looked fast, real fast. Hope you did not forget to pick up your lungs when you were done.

      CFHSV Athletes, the Open is a perfect time to get into a great, friendly, fun competition that you can do at our box with our friends. Give it a whirl. It is a great way to push yourself and enjoy CF. Train Hard, Train Smart, Train to Survive!

      • DaveC says:

        It’s one of the benefits of being an unremarkable Crossfitter who still gets all the work their body can handle (and then some) just going to regular classes each week. In a class setting not only do you always have a fun group to work with, but you also have the guidance of a coach (and I think CFHSV is exceptionally blessed on the coaching front). I don’t think I’d last a month trying to Crossfit alone in my garage or just doing open gyms or whatever. I admire the dedication of those who can persevere like that, but it’s not the path for me.

    • I want to WOD says:

      I miss y’all…. I want to do a WOD. Surgery is silly.

  5. Jake says:

    And in all fairness to Bryant, Tracey, and Tye. I had a very unfair advantage in this workout. I have been exposed to this energy system A LOT over the past month and my body is trained to exceed here. The fact they did as well as they did without having much touches on this energy system is impressive to say the least.

  6. Tracey says:

    Sweet Jake! It was ruff and I’m doing it again Wed. If you care to join me. I need to stay uncomfortable with those swings.
    I agree we are stronger together.

  7. Tracey says:

    JUSTIN! And his beard!

  8. Teresa says:

    Jake, thanks for sharing. I joined crossfit at a very difficult time in my life and I will tell you it’s been life changing for me. I have never enjoyed something as much and met and become friends with some really wonderful people. Being a part of a team is very important and I think I’m part of a great crossfit family where there are many wonderful athletes and coaches second to none!

  9. AP says:

    Justin is the JYD of Crossfit Huntsville!

  10. Meghan says:

    Awesome write up, Jake. I totally agree. We have to feel uncomfortable to grow. Plus, I REALLY need the comradarie of my 0600 compadres!

    I have total smokers lung after that WOD. 6 rnds + 300m.

  11. AP says:

    0600 7 mile Tempo from Randolph Middle7 miles
    WU: 2mi easy, Tempo: 3mi at 7:15 pace, WD: 2mi easy

    7.2 miles

  12. Brady LOVE'S to run ... says:

    Getting pumped for the Open!!

    4rounds today… just keep running!

  13. Tye says:

    405 for Deadlift, matches PR

    6 Rounds rx, was on pace for 8 before quad cramps crippled me, literally, I couldn’t freaking move.

    Jake, thanks for posting the video, looking forward to more of that training as it’s exactly what I need. My speed on the burpees is pathetic, I have got to improve my “go” on those things.

  14. Clair says:

    Thank you Jake for the write up! I totally agree. I love being a part of such a great community and most of all being challenged each day I walk in the door. I am blessed to be a part of a great TEAM of coaches and athletes!

    4+400m rx’d

  15. Jane says:

    Great post, Jake. One of the reasons I get out of bed each morning is to see my friends in 7am! Speaking of competition…I’m considering going to the March of Dimes Throwdown in Tuscaloosa on the 25th, I’d love more CFHSV people to come with me! The first WOD of the competition is the first open WOD, and then 2 other WODs will follow. It’s for a good cause, you’ll get to support the CF Community and like Jake mentioned, competition pushes us a bit harder. http://www.thegaragegames.com/events/march-of-dimes-throw-down/

    6 + 7m rxd this am.

  16. Tasha W says:

    I’m registered! πŸ™‚ Of course, I’m on travel right now and all next week, but dang it, I’m registered!!

  17. Brian says:

    405# deadlift

    4+400 @ 155#

  18. Will Blankenship says:

    DL: 345#
    WOD: 5+250m rxd

  19. Justin says:

    6+385m, but I’m pretty sure I only did 15 deadlifts per round

  20. Skyler says:

    DL: 365# (PR)
    5 + 350m
    Fun stuff!

  21. Josh Kennedy says:

    DL: 335# (PR)
    6 rounds + 3 DL. Hit the first 4 rounds unbroken, then lower back started to revolt from there!

    True words from Jake! One of my favorite aspects of CF in general and my fellow athletes at CFHSV is the daily competition. I get a lot more out of goings heads-up with y’all than I would ever trying a WOD on my own. I have spent many hours training alone over the years (try a 55mi training run solo sometime), love the respite and comradery of the box!

  22. Carson says:

    DL: 225. Not a PR, but I was really focusing on keeping my back locked in.
    WOD: 4rds + 150m.

  23. Don says:

    DL 305, decent form.