Wednesday, May 4 2016

Posted by Naomi Pradia on May 3, 2016   |   69 Comments

Paul 1Paul 2


CrossFit Huntsville is beyond excited to announce that Paul McCrary, “The Duke”, has qualified for the 2016 Reebok CrossFit Games! Paul will be competing for the title Fittest on Earth in the 50-54 year old category this July. This is an unbelievable achievement — the result of years of hard work, dedication, perseverance and determination. We could not be prouder to have Paul represent CrossFit Huntsville at the Games! He is an examplerary athlete and an amazing individual and is truly loved by all who have the honor of knowing him.

Good Luck Paul, and Congratulations!



Star Wars WOD by DB:

“May the Force Be With You”

6 rounds for time of:

15 Darth Vader Deadlifts 115/80  RX+ 135/95  (55 and over 95/65)

12 Luke Skywalker Light Saber Swings 24/16 kgs.  RX+ 32/24  (55 and over 16/12)

9 Wookie Wall Balls 20/14    10/9′   RX+ 20/14  10′   (55 and over 20/10  9′)

6 Han Solo Hang Squat Cleans  115/80   RX+ 135/95  (55 and over 95/65)

3 Phantom Menace Push Presses 115/80  RX+ 135/95  (55 and over 95/65)

This is a Jedi Worthy WOD and not for weak spine/back Empire Stormtroopers.  Come see if the FORCE is with you!


Check out Mason Dixon’s menu for next week. May 9

To place an order, click here.



69 responses to “Wednesday, May 4 2016”

  1. Jonathon says:

    Bad MOFO !!!

  2. George C says:

    Way to go Duke!

  3. Haley says:

    Congratulations Paul! Clearly an amazing and inspiring athlete, but also an truly amazing man with a wonderful family! We look up to you in more ways than you know Paul! We are fortunate enough to know you. You put in the work, now go Get It!!!

  4. Matthew says:

    Paul is the man! I just saw a picture of him from 5 years ago posted by Murphy. Holy COW that is an amazing transformation!

    Good Luck Paul!

  5. Naomi says:

    Such an accomplishment Paul! We are all so proud of you and can’t wait to see you represent CFHSV in July!! Your are truly amazing!

  6. Nolan says:

    Congrats! When preparation meets opportunity = success. Represent CFHSV

  7. Charlie says:

    Congratulations Paul! Looking forward to watching you represent CFHSV at The Games.

  8. Sonya W says:

    Paul, the Wintzell’s are so proud of you. You are an amazing athlete, wonderful professional colleague, and honorable man. We look forward to cheering you on in July!

  9. Shana says:

    So proud of you Paul!!!! You deserve every bit of this!

  10. Eric says:

    I remember Paul when he first started at CrossFit Huntsville. His transformation from where he started to Elite athlete today is nothing short of incredible. We will be cheering you on from Carson Paul. Train Hard, Train Smart Train to win the Games!

  11. Andrew says:

    So awesome Paul! It has been incredible getting to watch your progression over the years! Lots of hard work put in! Keep it up stud!

  12. Steve Price says:

    My “HERO”, This man sets the standard ! Period ! Congratulations, Paul. This man will outwork anyone, anywhere, anytime! So glad to know you my friend.

  13. Patrick says:

    Good job Paul.

  14. Matrice says:

    Congrats Paul! You are the bomb.com! You work super hard.. You deserve it!

  15. Misty says:

    Congratulations, Paul! What a huge honor for you, our coaches and the entire CFHSV community! It will be so awesome to watch the games this year and have a fellow athlete to cheer for! Enjoy every second of this ride and know that you have an entire family and community cheering you on! So excited for you!

  16. tj says:

    there u go

  17. Kim G says:

    The fruit of your labor is about to come full circle, Paul! I am so proud of your dedication and hard work, humble heart, and love of the sport! Keep eating the yogurt!!

  18. Justin says:

    One of the hardest working and most dedicated athletes in the gym. Glad all his hard work paid off.

  19. MH says:

    Congrats Paul!!!

  20. Bill says:

    Paul is the hardest working dude I know, congrats!!!

  21. Hannah T says:

    Congrats Mr. Paul!!!

  22. Jeff says:

    It has been great getting to know Paul since I have been at CFHV. Always encouraging and humble. You have inspired this old man to become a better athlete by watching your work ethic. I know that you will have this gym and many Huntsvillians rooting for you. Keep pushing brother.

  23. Fleming says:

    Well earned and well deserved Paul! Your dedication is unmatched! I’m honored to know you and look forward to cheering you on and watching you crush it in CA!
    Go represent!

  24. Kyle O says:

    Congratulations Paul! You’ve put in the work now go enjoy and just do your thing. Proud to call you a friend, and I know you’ll be an amazing representative of CFHSV and our community in Carson!

  25. Sean C says:

    Congrats Paul!! Awesome accomplishment!!!

  26. Bradley says:

    Can’t say enough good things about Paul. Amazing athlete, incredible person, great friend. You deserve all the praise and recognition you are going to get. You have put in so much time and effort in to this. So excited to see you accomplish this goal. More work to do know. You ain’t done yet!!

  27. Courtney says:

    Congrats! So exciting!

  28. Maude says:

    Awesome Job Paul!

    I’ve watched you work so hard since I’ve joined and I’m thrilled for you. Looking forward to following your continued success!

  29. Matt says:

    Work your process…..keep punching…..#ttptb

  30. Kobra says:

    I remember throwing down with “The Duke” everyday at 11:30 when I first joined CrossFit Huntsville. I was always amazed at this “old man” who kept whooping my butt in every workout. He pushed me to be a better athlete, and in turn became one of my best friends. Not much has changed since then. I may win the occasional workout now, but don’t think for one second I don’t still look over my shoulder to see where he’s at. He is a pillar of our community, a great friend, the hardest of workers, and a force to be reckoned with. Duke, we’re all in your corner, the stage is set….keep punchin’!

  31. Jeremy Millich says:

    Paul is one heck of a stud! I’ve seen this guy train and train and train without complaining and always looking to get some more! Making the games is the ultimate achievement in this sport! This is obviously not an easy feat. Paul has put in the time, effort and intestinal fortitude to make this goal of his come true! I as well as your family and CrossFitHsv family are so happy for you Paul! You are one amazing friend! Congratulations and enjoy the journey!

  32. Wendy Pearson says:

    CONGRATS!!!!! Well earned!!! I think we will be having some viewing parties

  33. Mandee says:

    What an honor and a privlege it is to know you, train with you, and coach you Paul! You are a man of integrity and great character, and we all admire you for so many reasons. Your family has been with you for every rep of your CrossFit journey, and I am thankful to have the opportunity to stand by them in Carson and cheer for every rep of your CrossFit Games experience! I know I speak for our entire staff when I say we are so proud to call ourselves your coaches. Stay focused, stay positive and stay mentally tough. And let’s go introduce the rest of the world to The Duke!! 🙂

  34. Nathaniel says:

    Ain’t nobody like em. Paul has shown dedication to everything in his life. It starts with his family…always. Paul has applied that same dedication to what started as health and fitness, and slowly turned into a rekindled competitiveness that grew into a dream that has come true.

    CFHSV is so proud and happy for you and your family because y’all have allowed us all to be a part of the journey. Thank you.

    Now, listen up Duke, we gonna ride that limp of yours into Carson. Don’t climb off that saddle just yet cowboy. Finish the ride strong

  35. jamie cherrypicker says:

    Congrats Paul! I’ve never seen someone work as hard as you towards a goal. You deserve to be at The Games representing CFHSV and the rest of North Alabama. I hope those cameras are ready for you superstar! I’ll be yelling for you!

  36. Devonne says:

    Congratulations Paul! So proud of and happy for you!!

  37. JasonH says:

    Go get ’em Paul!

  38. Mimi says:

    Hardest working and most dedicated athlete at CFHSV.
    Always loving and supportive of his family and friends.‍‍‍
    Can bring a smile to everyone’s face with his quiet, yet hilarious witty humor.
    But above all, a true gentleman and one of the most genuine and humble guys you will ever meet. ❤️
    It’s an honor and privilege to be able to go to CA and cheer you to victory, Paul!

  39. Dave M says:

    Paul is the example of what hard work and dedication can accomplish not just over one or two workouts but over a long period of months and years.

    There are no shortcuts and Paul never wavered in his drive and determination.

    The games are coming soon and it is his time to shine. He has truly earned it.

    Congratulations and good luck Paul.

  40. Paul Pepe says:

    The Legend lives. Congratulations young man.

  41. Patty says:

    Paul as I read through all of your aka lauds there is not a lot left unsaid. I want you to know that I truly love you as a friend, respect you as an athlete and most importantly treasure you as just a great human being. Best of luck at the games. If love and respect get you to the podium, stand up there proudly! Xoxo

  42. Stacey says:

    Congrats Paul!!! Such an awesome achievement!!

  43. Fred Pankey says:

    Congratulations Paul! That’s awesome!

  44. Jessica Thompson says:

    Paul!!! I am so happy and excited for you. Congratulations! Go kick butt in Carson!

  45. BP says:

    Congrats Paul, looking forward to cheering you on

  46. Dani says:

    Patty is right, there isn’t anything left unsaid, but I want to say something anyway to honor my friend Paul.

    First and foremost, your humility and your true love of your family will always blaze brightest in my mind when I think of you. You are a man of excellent character and integrity and you make our gym a better place because of this. Thank you for setting this example for me to follow.

    You are 200% deserving of this opportunity Paul, do not let that waver from your mind! Your hard work, day in and day out has gotten you here and I am beyond thrilled to watch this ultimate next step unfold for you. Whatever happens in Carson, doesn’t change how proud we all are of you. You go there, you give it your best, and you come back home to us for lots of hugs and some very well deserved rest days 🙂 And of course… HAVE A LOAD OF FUN!!

    I read everyone’s words here and I am tendered to know how much our community loves one another. Very very very much love CFHSV and The Duke.

  47. Kim says:

    Congrats Paul! Best of luck in Carson!

  48. Don says:

    That’s awesome, Paul! Payoff for all that hard work!

  49. Stephanie O. says:

    Awesome job, Paul!! Can’t wait to see you throw down at the Games!

  50. BryanR says:

    Phenomenal achievement. Congrats, Paul!

  51. Regina says:

    Yay, Paul!!! So excited for you! Proud of you and CFHSV!!!

  52. Flying J says:

    Hours, days, months and years of burpees, squats, pull-ups, deadlifts, muscle ups and most of all, an understanding family and celestial “top cover” has vectored you to Cali. I think I speak for many in saying your living example is another reason that all of us at CFHSV push ourselves for one more rep, one more set, one more workout, and always coming back to fight tomorrow.
    Now, the tomorrow is Carson. As you make the journey, you’ll carry the Spirit and Soul of every CFHSV athlete with you on every single rep.

    i rest my pen with my favorite quote. Dan Gable- US. Olympic Wrestler- 1972 Gold Medalist.

    “Gold medals aren’t really made of gold. They’re made of sweat, determination, and a hard-to-find alloy called guts.”

    Godspeed,my friend. Jt

  53. Jeremy Millich says:

    7:00am Class:
    19:05, RX+
    – Great class, terrible wod! I was on cruise control and it still crushed me!

  54. CoachDB says:

    Duke, I still remember when you first started CFHSV and now look at you. You truly listened in the beginning to always make sure MCI (mechanics, consistency, and intensity)had to be first. I have already spoke to you, but once again I am so Proud of and Pumped for you. I look forward at seeing you in Carson and like I always say, when you get there it is time to pay the bills! Stay focused and on mission. A big shout out and thank you to all the coaches and CFHSV athletes that also helped, contributed, pushed and kept “The Duke” going in good and bad times!

    WOD RXd+ = 23:52
    Star Wars Rocks!! May the Force be with You. For all first timers that complete this WOD. Welcome to the Jedi team.

  55. Wendy says:

    GO Paul with your bad self!!!!!! I know a lot of people look up to you, inside and out of the gym:)Our family does for one:)you are an awesome athlete and well as friend to so many of us. We all know you will give your all in the games AND still have some left in the tank. Good luck!!!! YOU GOT THIS!!!!!!!

  56. David Mc says:

    “The Duke”, “Big Duke 6” (google it), “Old Painless” (again, google it). He goes by many names but he is the MAN!. Paul has worked harder toward a goal than anyone I have ever met. When he fell short last year he didn’t hang his head and quit, he decided to train harder and work on his weaknesses. Now he is stronger, faster, and can go longer than ever. I am proud of you Paul and can’t wait to be there with you in Carson. You are a great friend, husband, and father to a wonderful family. Enjoy it brother! Good for you!

  57. Brian A says:

    Paul, one of the most dedicated people I’ve had the pleasure to meet and work out with. Good luck at the Games. I’ll be there to cheer on.

  58. Clair says:

    Congratulations, Paul! Your hard work and determination has gotten you to this point, and I have no doubt those same two things are going to carry you along in Cali! I am so excited for you and your loving and supportive family!

  59. Josh Kennedy says:

    Figured my lower back was gonna get torched anyway, so went Rx+ for kicks and grins. I was not disappointed!
    29:40 Rx+…I took it methodically and by Round 5 I was feeling it!

    Gonna be a pleasure to watch The Duke via TV at Carson, gonna do great things and represent himself and his family well.

  60. Mimi says:

    23:41 rx

  61. Eric says:

    May the Fourth will be with me for sometime this week.
    The ache in my back that is!!
    16:? cant remember the seconds.

  62. Tracy says:

    Congratulations Paul!! I am so proud of you! 🙂

  63. Bradley says:

    22:48 Rx+

  64. Mac says:

    Paul you are the man and we will be cheering you in. So proud and happy for you.

    17:49 rx+

  65. Mandee says:

    17:17 RX+

  66. Justin says:

    20:33 rx

  67. Shana says:

    23:10 RX+