Wednesday, 17 August, 2011

Posted by Mandee on August 16, 2011   |   20 Comments


5 minutes of shoulder mobility followed by the Burgener warm-up.



Behind the neck Jerk 1-1-1-1-1-1-1

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20 Front Levers, slow and steady. Make your last rep better than your first.



3 x 5 Pull-ups

3 x 5 Ring dips


Dynamic effort bench press



3 x 10 Deficit handstand push-ups

3 x 10 Touch and go push-press

2 x Max effort pull-ups


Freestyle Connections Seminar: Kipping Handstand Push-Up Progression” with Carl Paoli by Again Faster EquipmentCrossFit Journal preview video [wmv] [mov]

Rebuilding Your Life Through CrossFit” with Nancy RaineriCrossFit Journal preview video [wmv] [mov]


In case you missed our e-mail about the CrossFit Huntsville survey, be sure to click here and fill it out!

REMINDER: WOD for A.J. is this weekend and will begin at 5 P.M.  It is $10 to participate. You may pay beforehand or the day of. We hope to see you all there!

20 responses to “Wednesday, 17 August, 2011”

  1. Eric Hedges says:

    Larry is that your happy face?

  2. Tracey says:

    Court and Mandee! Fabulous at 0600. Wow Jake that’s some cool down! Ouch.;)-

  3. Larry Lowe says:

    That is my Elite Fitness face

    BTW, the Lowe’s would like to redo our surveys after the pictures the last 2 days… 🙂

  4. Carson says:

    135 (pr) this morning
    Loved working the split jerk, too.
    Front levers…meh. If I ever get to a point where I can myself upside down on the rings…
    Great programming.

  5. Clair says:

    Enjoyed the workout this morning! A big thanks to Jake, Dean and Gus for coaching and helping me to improve on my technique. Only got up to 75# but next time these come around it’s going to be more for sure! 🙂

  6. DaveC says:

    Amusing story. A friend is a full time-certified trainer in the Globo-world, and a genuinely nice and well-meaning guy. But he doesn’t think people should do Crossfit because if you stop doing it you’ll gain weight back and get all your unhappy symptoms again. I’ve heard this argument before concerning “quack” diets like the Zone, Paleo, and other non fat-phobic regimens, btw. I can’t figure out what I’m missing. In so many words he’s saying, if you’re lazy and eat bad, you’ll be fat and unhealthy. But you shouldn’t eat well and exercise with vigor, because even though you get leaner and healthier, if you go back to being lazy and eating bad, you’ll get fat and unhealthy again. There must be something I am missing…

  7. Matthew says:

    Great 0600 class this morning!

    195 lbs – 30 lb pr

    Felt better as it got heavier. I actually felt i could’ve gone heavier but ran out of time. It’s probably for the best to end on a good note and leave a good one in the tank on a heavy day. Don’t want to get too greedy…i’ll take a 30 lb pr any day of the week and twice on Sunday

  8. RyanP says:

    Open gym:
    6:05 warm up mile
    215# split jerk
    5:37 cool down mile

  9. Kerri says:

    135#PR-Gotta get past getting psyched out by this lift.
    Way to go Jamie, for knowing when to PUNCH! Good work today!

  10. Ben says:

    155. Couldn’t lock it out at 165. This may have been th first time I’ve done a behind the neck split jerk. It was fun though.

  11. Patrick says:

    225#, felt off today. No pop out of the dip and couldn’t stick the landing.

  12. Jamie Flynt says:

    140# (PR) today. Great job folks on knocking this one out. Ouch my shoulders.