Tuesday, 19 Apr, 2011

Posted by Mandee on April 18, 2011   |   52 Comments



Five rounds for max reps of:
Body weight bench press

Post reps for both exercises in all rounds.

Compare to 101211.

(we consider 70% of Body weight being “Rx’ed” for Females in our Gym performing this workout)


Warriorschool’s fun, convenient and inexpensive, Handgun Martial Art Class (HMAC) is coming to Crossfit Huntsville. HMAC is a one hour, weekly, ongoing dry-fire, tactical skills class in town and off the range. Students are taught firearms techniques, close quarters hand-to-hand combat, family protection skills, and combat mindset. Each firearms technique is broken down into correct movements and parts so that students can develop the correct muscle memory (Kinda like Crossfit). No shooting, no ammo, no range, no ear and eye protection required. HMAC creates safer, more responsible, law abiding, gun carrying citizens both on the streets and at the range. Fear is replaced by confidence and a feeling of more safety and freedom. The introductory price to attend HMAC is $10 dollars a month for Crossfit Huntsville members and $65 dollars a month for non-members.

Please let us know if you would be interested in participating by posting your comments below.


52 responses to “Tuesday, 19 Apr, 2011”

  1. Casey says:

    Nice pic! Nothing like a good reminder as to why I can’t walk today:-)

  2. Lori Elmore says:

    Tasha, you are such a hot lil momma! Looking good girl!!!

  3. Lori C. says:

    I’d be interested in attending the HMAC!

  4. RyanP says:

    HMAC I’m in.

  5. Kristi Simmons says:

    Depending on the times that the HMAC would be offered (kiddos) I’d be intersted.

  6. Josh Kennedy says:

    Did the Lynne WOD with Matt this morning, who was just killing the pullups, had the butterfly motion going strong!

    47 total myself; strict pullups, didn’t feel like tearing up my hands again

  7. As of this morning team CFHSV is ranked 12th in our region.

    Awesome work guys! Keep it up and we will be sending a team to represent down at Regionals.

  8. Slade White says:

    If I can work it in, I’d be interested in HMAC

  9. Eric Hedges says:

    First time doing it felt great through round one!! LOL, after that it was all down hill from there. Goal was a 160 and fell well short of that at 110. rx’d

    Any advice for increased stamina would be greatly appreciated. I am good with strength and would give some of it up to have more wind at the end.

    • Tye says:

      Just keep doing crossfit Eric, and it will come. Make sure you don’t miss out on any metcon WODs, and make sure you don’t favor the strength days.

  10. Russell says:

    I am hoping I can make the HMAC class. If the time works out you can expect to see me there every time. Very practical stuff.

  11. Ben says:

    Definitely interested in HMAC.

  12. Emily D. says:

    Interested as well…just depends on the time

  13. Carson says:

    Definitely interested in the HMAC, and possibly Brady, too. Honestly, it all depends on the time it is offered due to practices and Brady’s commute. If it’s a time we can participate, we’re in!

    100 reps, even. Scaled to 75# bench press (which is my previous PR) and ring rows. 49 bench press reps, and 51 ring rows. Also hit a PR in my warm up trying to find my work weight; I hit one rep of 85#. 🙂

  14. Carson says:

    Also, some people had asked last week about the first football game coming up this weekend. I want to let you folks know that our league contacted us yesterday and canceled our game. It has been rescheduled for May 14. Our first home game is now May 7 at 4pm at Milton Frank.

    • katherine berger says:

      Anyone who is interested in coming and cheering Carson on, email me at berger.katherine@gmail.com and let’s get a group together and go!

      This might even be a fun ladies event!

      which reminds me, we have reallocated (not sure if that word really fits but….) one of our new member committee members to become the Ladies Social Coordinator. I have been trying to cover the role since our initial social coordinator had to resign, but it is hectic for me and I keep doing things last minute (that revolve mostly around alcohol….) Anyway, Stacey Penton will be taking this over starting in May.

      And remember, May 10th is LULULEMON…a fun social event in itself!

  15. katherine berger says:

    Hi Guys,

    I got an email today about a local 5K and wanted to pass the information along for all of you who like to run. It is May 21st at 800am which does conflict with the men’s social event but for all you ladies….

    Gurley Library 5K and Fun Run:
    Pre-registration form attached, more information at http://hmcpl.org/2011/04/gurley-library-challenge-5k-and-fun-run

    • Tye says:

      Men’s social event, the Kayak trip, is on May 14th not the 21st, just an FYI.

    • Robert S. says:

      I know I saw MAy 14 when you emailed me that race. I’m a dummy. Like Tye said, it does not interfer with the social outing. Sorry

  16. Jamie Flynt says:

    Oh Lynne, where have you been? Easier than yesterday’s lunges, that’s for sure.

    Second class and loving it. PR at 85lb, but stuck with the 75lb for bench press. Did 99 (57 bench and 42 ring pull ups). I’ll catch you Carson!

    Come watch Carson play football and hear me yell. I dare ya!

  17. Erin Atkins says:

    1. I’m very interested in HMAC!
    2. Attempted Lynne for the first time today. 70% body weight is close to my previous one rep max so I scaled it down a bit, but I think in a couple months I could do it again prescribed. 90 reps at 70# (got 16 pullups in the first round!)
    3. I feel like I’m eating all the time to get the prescribed zone blocks. At the same time, I see some of you guys listing like 20 blocks of fat (nuts), which makes me think–do I need to do more? I usually snack on nuts all day long, but according to the zone calculator thing I did, that would be way too much fat. It indicates I should be eating 12 blocks a day (3 blocks of P, C, and F at each meal + snacks). Perhaps I’m rambling. Maybe I can pick one of your brains…

    • TashaW says:

      Erin, I did 12 blocks a day, too, during my first challenge and I felt the exact same way – like I was eating ALL day and because of that it felt like more food than I was used to. It’ll take a few days to “retrain” your brain (and tummy) and as you’re eating this way and once you combine it with regular WODs, it’ll soon be just enough and you’ll start getting hungry right on schedule. It just takes time. Also, talk to Russell – if I remember correctly, I think he had me drop a block in the beginning and it helped…. I’m not 100% sure cause it was MONTHS ago, but I think so.

    • Tye says:

      I up fat blocks for two reasons. First is because I greatly reduce my carb blocks, and the general consensus there is to take in 3 fat blocks for every carb block you take out of your perscription. Second is because of the leaness factor. If ate 1X fat, I would be down to 150 lbs and look and feel like crap. Going 4-5X on my fat blocks overall helps me keep my muscle mass and keeps my BF% consistent.

      Putting those two together ends up adding up to a lot of fat. I’ve recently started adding coconut to my fat intake to keep the amount of nuts I eat lower, mainly because of the huge amounts of n-6 fats found in nuts. Between coconut and grass fed butter, you can really cut down on the nut intake.

      • Erin Atkins says:

        Thanks guys. Let me say- I’ve been eating paleo for months, and I just got off of the Whole30 challenge, so I’m used to being strict about the types of food I eat and I use coconut oil in lieu of any other type of oil for cooking. But what I didn’t do is weight/ measure everything. I generally knew I could have 2 eggs, 3 strips of bacon and fruit for breakfast. But this is the first time I’m really being meticulous about weighing stuff and man… I’m full 😉

    • Robert S. says:

      Tye pretty much summed up why you see some of us up our fat intake. Stick with what you’re doing for the challenge, then adjust fire after that if you need to.

  18. Russ says:

    HMAC – sign me up.

  19. Josh says:

    Interested in the HMAC. Any proppsed times yet?

  20. Josh says:


    • Michael K says:

      Russell and I felt that due to the busy weekday schedules at Crossfit Huntsville, Saturday would be the best day for HMAC. As for times, that is still to be determined based off of athlete feedback. So, what time on Saturday would work best for our athletes? Looking at about 1 and 1/2 hours per session for the initial 5 fundamentals classes.

  21. Ron Wood says:

    17:35 on lunges yesterday
    109 rx’d on Lynne today
    At least my nose & ears aren’t hurting…

  22. Matthew says:

    121 rx’d
    This was about 22 off my pr but luckly my goal wasnt to pr today. Somehow in the last few months i’ve trained myseld to pull-up with the palm of my hand vs. holding on right at the knuckles. This is a bad idea, especially if you want hamburger meat hands. Starting today i’m trying to make my grip stronger doing pull-ups better with my fingers. My grip is always the first thing to go on lots of pull-ups. Wore my gloves today which cuts down on reps bc of grip strength but didn’t end up tearing my hands like normal. I would consider it a success even though my reps dropped a lot every round, i wore my grip out without tearing my hands. Rd 1-33,Rd2-30, Rd3-25,Rd4-17,Rd5-11. Less reps than last time but moving in the right direction. Anyone else have any advice?

    • AJ says:

      I’m still trying to get my grip trained to be less palms but I feel like my forearms are to weak for that kind of grip…maybe eventually I will get there!

  23. Matthew says:

    Oh yeah, would be interested in HMAC

  24. AJ says:

    Oh yeah, also interested in HMAC!

  25. Robert S. says:

    I’m interested in the HMAC, but can only make it every other week if we do it on the same day each week.


    I really wanted to do “Lynne” today, but my POS lawnmower had different plans for me. FML….. Guess I’ll be making this one up sometime this week.

  26. Gustavo says:

    I’ll give HMAC a try.

  27. Ben Jarrell says:

    I did Lynne at the noon class today. 72 rds @ 95.

    I really need to work on my bench-press, which seems to be an area where I am especially weak. Past 135 and it’s like I’m pushing an immovable object.

    I also am disappointed in my score because I know I can do more pull-ups than this. I feel like my pull-ups are worse than they were three months ago. In order to avoid ripping, I end up trying to grip with my fingers, which I can’t hold for as long. My kip is all over the place, with these wild oscillations that get me off-rhythm. I feel like I’m stronger, but my technique has gotten so bad you’d never know it.

  28. Larry Lowe says:

    Home Gym this morning:

    Deadlift @ 225 lbs
    Handstand pushups

    Deadlifts feel stronger and handstands feel weaker. I will make up Lynne sometime soon.

  29. Karen says:

    “Lynne” – 90 at rx’d weight. Did max reps on Bench but not on pullups. Didn’t want to tear my hands up for the Open WODs so I kept pullups at 10 per round, unbroken, working form and chin breaking vertical plane on each one.

    Interested in HMAC, but only able to attend every other Sat, if that is the only day it will be offered.

  30. Rich C. says:

    Lynne- 111 at rx’d weight…pr by 27
    Interested in HMAC

  31. Don says:

    Am also interested in AMAC, schedule permitting.

  32. BrandonD says:

    Interested in HMAC.