Wednesday, 01 Jun, 2011

Posted by Mandee on June 1, 2011   |   28 Comments


 10 minutes of sprint and agility drills


Five rounds for time of:
Sprint 100 meters
25 Push-ups


Instructor led group stretch


Snatch Pulls 5×5 @ 110%

Clean Pulls 5×3 @ 105%

28 responses to “Wednesday, 01 Jun, 2011”

  1. Tasha W says:

    Scott Rauer, you look very TALL in this picture!! 😉

  2. Eric Hedges says:

    6:51 rx’d. Didn’t expect the sprints to suck so bad!

  3. Dennis says:

    Hello CF Huntsville,
    I have attached a hyperlink to an interesting article. I normally try to not inundate you with CF material, but found this to be a pretty good read.

    The Most Dangerous Man in American Healthcare!
    For all those who feel CrossFit may just be a Fad.

    When I started in 2006, I truly felt it was a very valuable program for fitness and wellness. I was hooked for sure and actually did not care if it was a fad or stayed low key/underground. It was my secret weapon to help me compete and stay a step ahead. I really did not care if other people found out. Anyway, as I learned and gained more experience and achieved new levels of fitness I actually felt it was wrong to not share and spread to family and friends. Therefore, I did start sharing and coaching, and I still feel this way. Share and let each person experience CF for themselves. Exposing others to CF and possibly changing their lives is helping your fellow American. True altruism and bettering our country. Share this with your family and friends. Have them start slow. Look around when you go to the store, the mall, a restaurant. People need help. This truly is life changing fitness from training to eating to a proper mindset.


    • Kerri says:

      Great blog Dennis….Even more interesting, the ABUNDANCE of comments following the blog post! Wow!!

    • DaveC says:

      Unfortunately, I cannot read the blog from my present location, but will definitely check it out tonight. I have met with very little success so far in effectively spreading the word about Crossfit (especially to the people that, day-to-day, see me clutching desperately at the handrail to get down a set of stairs and walking around like the Tin Man after a winter month in Seattle without his oil can 🙂 ). Nonetheless, every day starts with a fresh “…three…two…one…Go!” so I’ll keep throwing down. I suppose the key is finding and planting the seed in people who have reached a willingness to own up for themselves rather than looking externally for where to lay blame and where to find solutions. That sounds kind of harsh, but one thing Crossfit is not, is easy. For your average mall-stroller, taking back one’s life can seem next to impossible. That’s experience talking. Fortunately I was struck in the head with a rock when I was four, so I sometimes jump blithely into the deep end with less reservation than normal folks. This time it worked out great.

  4. Larry Lowe says:

    9:41 Rx

    Great article Dennis. I feel that we shoud be ambassadors of fitness to the general public. A lot of time and energy is spent battling the globo gyms, but in reality we need to encourage everyone we know to move more. The general public feels overwhelmed with where there bodies have ended up. I think 99.9% of our time should be spent helping these people realize that they aren’t locked into poor health and bad habits. We need to reach out and offer a hand to these people to get them off the couch and not just bark at them to get off the couch. The community aspect is what makes this work in my opinion.

  5. Tye says:


    FGB 6 will be held Sept. 17th all across the nation. I think it would be great if we could get the event setup for CFHSV and the Huntsville Community.

  6. Don says:

    Excellent article, Dennis! Thanks!

  7. Ron Wood says:

    8:53 rx’d

  8. Tasha W says:

    Home WOD since hubby still outta town: 2 mile run pushing jogging stroller, then 5 sets of pushups in 25-20-15-10-5 increments. The worst part was not the heat–it was changing the massive poo diaper that Addison decided to make while I was doing my pushups. I did it without puking even though i was sweating my tail off. Not exactly the functional fitness, but I’ll take it!

    • Josh McGuire says:

      Now that’s dedicated! NICE!

      • Tasha W says:

        I’m laughing cause I said “the functional fitness.” Was posting as I was giving said poopy baby a bath – y’all know what I meant. 😉

  9. Robert S. says:

    WOD = Brush fires

  10. Josh McGuire says:

    7:38 rx’d…it was kinda hot out.

  11. Jamie Flynt says:

    7:11 but I must say I scaled to 8 push ups. I liked the hand off ground technique much better than usual pushups.Easier on the wrists for me. Running at 4:30 was a sauna but compared to what our soldiers go through with full gear in the heat of the desert, it’s a cake walk. Wasn’t really sure what to scale the pushups to as I haven’t done them yet, but I’m learning I’m stronger than I think. Great work everyone!

  12. Mac says:

    9:38 rx’d the pushups were much harder than I thought they would be.

  13. Christy Bergin says:

    7:43 Rx’d. Hot n dirty!

  14. Will Blankenship says:

    I ran a 10k last night with my wifey. Started at about 7pm, so the heat was much easier to deal with. There was no way I was doing 100m sprints in 99 degree heat at the 1130 class… I’m too old for that shish 😉