Wednesday, February 22 2017

Posted by Mandee on February 21, 2017   |   20 Comments

Ben Still




A. “The 2 Mile Aerobic Test” by DB

For Time:

400m Row – Rest 1min

400m Run – Rest 1min

200m Row – Rest 1min

200m Run – Rest 1min

400m Row – Rest 1 min

400m Run – Rest 1min

200m Row – Rest 1min

200m Run – Rest 1 min

400m Row – Rest 1min

400m Run

Rest 3min exactly after Aerobic Test


B. 3 RFT:

6 Power Cleans   135/95   RX+ 165/115   (MRX 115/75)

4 Burpee C2B Pull-Ups   RX+ 4 Burpee Bar MUs   (MRX 4 Burpee Pull-Ups)


C. Core Development

1min GHD Sit-Up Hold (straight out)

1min Hip Extension Hold (straight out)




The CrossFit Games OPEN kicks off this Thursday, February 23rd! Get signed up today and make sure you join the CrossFit Huntsville Team! 



Check out Mason Dixon’s menu for next week. Feb 27

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20 responses to “Wednesday, February 22 2017”

  1. Nathaniel says:

    Ben Still caught in the act of perfection! Nice work dude!

  2. KOBRA says:

    Ben with awesome position!

  3. Mandee says:

    Dang that’s a great picture! Beautiful form from any angle! Nice work Ben, keep it up!

  4. CoachDB says:

    I received a little information to read/look over. I found it to be really nice and information to share that will hopefully help you get your mind right and get focused on the right things for the Open for all those competing in it.

    I am so pumped and excited for all athletes that are competing in the Open. The time is almost here.

    Here is the information and it comes from Harry Palley and Ben Bergeron that may or may not help you get focused for the Open. Hope it helps.

    As we enter the week of the Open, we want to take a specific mindset.
    Focus on what we can control.
    There will be a moment, whether it’s week one, three, or five, where a certain workout intimidates you.
    “How will I stack up against the field?”
    “Others are better at this movement than me…”
    “How is this going to affect my leaderboard standing?”
    These are the likes of the thoughts that will attempt to enter your mind.

    Realize that all of the above thoughts are facets we cannot control. And every ounce of energy we spend on these do not affect us in a positive way. It is only a waste of energy, bringing not a single benefit to what is important for us to focus on – what we can control.

    Our sleep. Our nutrition. Our stress levels going into each workout. Our warm-up and mobility. Our mindset.

    What we focus on is our choice, and the most important time is upon the announcement.
    Enter the week with zero judgement. There are no “good” workouts for us, or “bad” workouts.
    They are just workouts. Whatever comes our way.
    This is not an effort to see the world through delusional rose-colored glasses.
    This is instead an opportunity… a chance to view each situation for what good it could be.
    “I want to see the workout that challenges me the most, for I am more ready than ever for it.”
    In other words, through out perception, we are in full control of the creation… and the destruction… or every one of our doubts and concerns. Focus on what we can control, and embrace each workout for what it is.

    • Sonya W says:

      Just wow!! I just wrote this in my daily journal not just for hard workout days….but for every day that gives us an opportunity to grow by facing a challenge. My prayer is that every day I am given an opportunity and face it with such a growth mindset. I can’t wait to share this with my work team tomorrow. Wishing all the CFHSV open athletes a great 2017! Thank you Coach for sharing.

    • Maude says:

      Thank you, DB!

  5. Bradley says:

    Beautiful Lift! Nice work Ben, keep it up stud.

  6. George C says:

    A) 18:57

    B) 5:58 Rx+

    C) Held on

  7. CoachDB says:

    Ben you are all business with that barbell. BAD A

    2 mile Aerobic Test as RXd = 21:16
    3 RFT:
    6 DB Power Snatch 60lbs
    6 Burpees to 1ft target above hand
    Still thinking there may be a DB Power Snatch alternating Arms with doubles Open WOD kind of like the repeated Power Snatch Double WOD from years past.
    However this combo with burps wasn’t fun. Would hurt for a 7min AMRAP.
    Core Development Complete GHD Hold = 40:20 and Hip Ext hold = 60

  8. Nathaniel says:

    A. 20:32 rx

    B. 4:01 scaled

  9. Heath sharp says:

    A) 20:50 with rest included

    B) 3:10 rx+

  10. KOBRA says:

    A. 20:53

    B. 4:01 RX+

  11. Steve Price says:

    A. 23:56 Rx, that was a victory for me!

    B. 4:12 Rx

  12. Mimi says:

    A: 23:29 RX
    B: 26:29-31:55= 5:26 says Bradley the math teacher

  13. Andrew says:

    At home:
    A. 19:36 all running rest included
    B. 3:55 RX+

  14. Mandee says:

    A. 23:03 RX
    B. 4:16 RX+

  15. Shana says:

    A: 22:21 RX

    B: 3:51 RX+

    C: Completed

  16. Brian A says:

    A. 21:15
    B. 2:55 RX
    C. OUCH.

  17. Jeremy M. says:

    6:15pm Class:
    A: 20:26, RX, row first
    B: 5:00, RX+ (Death!)
    C: Complete
    – Excellent class Bradley/Nate/John!