Power couple, Alan and Laura, WoDing and competing together at the X's and Y's this weekend

Shoutout and congratulations to Joshua Holt and Candace B. Graham on winning 1st Place Overall in their division on Saturday!  These two showed up and represented us extremely well at the X's and Y's Garage Games CrossFit competition.  Way to go!!

CrossFit Trussville - Real People. Unreal Results.

Buy-In

Team Partner Relay

Workout of the Day

Complete for 1) triplet time, and 2) Burpee time:

"Tuxedo"

42-30-18 rep rounds of:
Wallball 20#/14#, 10'/9'
Sit-ups
Hang Power Cleans 95#/65#
At the 5th minute, regardless of where you are in the WoD, complete 25 Burpees.

When the triplet is finished, rest 1 Minute EXACTLY then:

Complete 25 Burpees for time.

Post time of triplet and time of burpees to leaderboard.

The definition of cuteness overload

CrossFit Trussville - Real People. Unreal Results.

Buy-In

10 Minutes
Ladder Format:
Thruster x3 (from the floor)

Then,

10 Minutes
Find a new 1RM of:
Thruster (from rack or floor)

Workout of the Day

Complete for time:

"Hot Pursuit"

Four Rounds of:
15 Handstand Push-ups
10 Squat Cleans 155#/105#

Post time to leaderboard.

Hand maintenance is very important.  It's especially important today to be mindful of your hands

CrossFit Trussville - Real People. Unreal Results.

Buy-In

Coaches Choice

Workout of the Day

Complete with a partner, for highest round achieved:

"Return to Sender"

As many rounds in 24 Minutes of:
5, 10, 15, 20, 25 ... 45, 50, 55, etc rep rounds of:
Pullups
Kettlebell Swings 53#/35#
Box Jump 24"/20"

Swap work every 4 minutes, before the swap; however, the partner must run 400 meters. Only one partner may work in each designated 4 minute strip. Partners must alternate every 4 minutes.

Explanation/Clarification:
On "3, 2, 1 GO!" Athlete 1 will start working on the PU, KB and BJ while Athlete 2 starts the first 400m Run.  As soon as Athlete 2 gets back from the run he/she will pick up where Athlete 1 left off and Athlete 1 will relax.  On the fourth minute, Athlete 1 will run and when he/she gets back they will pick up where Athlete 2 left off.

(Rounds increase by 5: 5, 5, 5 / 10, 10 10 / 15, 15, 15 etc)

Post last round completed plus any extra reps leaderboard.

Katie hitting the deck after putting forth 100% effort in the WoD #bettereveryday

CrossFit Trussville - Real People. Unreal Results.

Buy-In

Front Squat Technique

Maintenance & Mobility
Lower Back/Legs

Strength/Lift Development
Three Rounds:
30 second ME Front Squat
Rest as long as needed between sets.

Record total number of reps completed.

SRx/MRx: 95#/65#
Rx: 135#/95#
Rx+: 185#/135#

Workout of the Day

Complete for time:

"Su Dolor"

Five Rounds for time:
20 Ring Pushups
Bodyweight Back Squat, 10 reps
Rest 1 Minute between rounds

Post total time to leaderboard.

Elana is such an inspiring woman who has accomplished everything she's set out to do so far

Elana has been such a blessing to have since she started training with us last year as she has the most uplifting and optimistic attitude each and everyday.  Coming off of two surgeries, she started training with us to regain her physical capabilities and become fit once again.  And let me be the first to say that she has completely achieved and surpassed her initial goal.  She's focused on her training and puts 100% effort into each day.  When her training is complete for the day, she spends time with everyone and always puts a smile on our faces.  Speaking of putting smiles on peoples faces, she actually brings her delicious home-grown vegetables in for our athletes and even periodically drops off some of her amazing cooking. (And it is nothing short of amazing!)  With her work ethic, attitude, discipline, and positive outlook on everything, we are very happy to have Elana represent CrossFit Trussville as our featured athlete!

Here is what Elena had to say about her experience so far at CFT: "Last year, before Jeff and I joined CrossFit Trussville, I had gone through a two jaw surgeries and lost 20 lbs and most of my self esteem and strength. With Josh's unending patience and Candace's love and encouragement I have gained 10 lbs of muscle and can some days even lift with Lauren Gilmer and Katie Boteler! I was scared of my own shadow when I started, very scared of bulking up and scared I wouldn't fit in with everyone. To this day, I haven't gotten big, but I have gotten much stronger and, more importantly, made amazing friends with the athletes and coaches at CrossFit Trussville. I respect and adore everyone there. Even better, my husband, Jeff, and my son, Jack, and I come to train at CrossFit Trussville together, and it's been absolutely life changing.

CrossFit Trussville - Real People. Unreal Results.

Buy-In

Burgener Warmup w/ PVC/Barbell
15 Reps each step

15 Minutes:
Work to Quality Heavy Loads:
x1 Full Snatch + Snatch Balance + Overhead Squat

Workout of the Day

Complete for time:

"Flipper Up"

21-15-9 rep rounds of:
Power Snatch 75#/53#
Jumping Lunges
Push Press 75#/53#
Run 400m b/t rounds and finish with a 400m

RX+: 75#/53# JL

Post time to leaderboard.

Yesterday's "Hour of Power" was a blast.  Congrats to everyone who came out! Also, if anyone was wondering,the top score from yesterday was 5 Hero Workouts + 13 Pullups into "Daniel"

CrossFit Trussville - Real People. Unreal Results.

Buy-In

EMOTM 10M:
Low Hang Power Clean
Hang Power Clean
Power Clean
Split Jerk

Recommendations:
SRX/MRX: 95#/65#
RX: 135#/95#
RX+: Travel up to 225#/135#

Workout of the Day

Complete for time:

"The Chief"

Max rounds in 3 minutes of:

135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post total number of reps completed to leaderboard.

Everyone was getting after it yesterday! Let's get one more day in before Thanksgiving :)

Thursday, November 28th, 2013 - Thanksgiving Day, Classes Cancelled

Friday, November 29th, 2013 - 4:00pm and 5:00pm Classes OPEN

Sunday, December 1st, 2013 - "Hour of Power" CFT Event, Teams of Two @ 2:00pm

CrossFit Trussville - Real People. Unreal Results.

Buy-In

EMOTM 7M:
2 Hang Power Clean
2 Front Squat
2 Push Press

SRX/MRX: 95#/65#
RX: 135#/95#
RX+: 165#/115#

Then,

7M to establish your Heaviest Quality x2 Hang Clean
(Hang Squat Clean)

Workout of the Day

Complete for time:

"Das Couchman"

Seven Rounds For Time:
3 Deadlift 315#/225#
6 Chest-to-Bar Pull Ups
9 Push-up w/ release
12 Box Overs 30"/24"

SRX/MRX: 95#/65#
SRX: 255#/185#, Pullups, BO 24"/20"

Post total time to leaderboard.