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May 19, 2012 - Saturday = Anything Goes |
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Written by Andrew Rape
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Josh carrying more than his bodyweight to the car after the #4# competition, (Also, keep in mind, Josh started off at 290+ lbs and just now hit 208lbs!)
Saturdays are the prime opportunity to enjoy a workout you've been looking to do, complete something you missed, put practice in on a skill or lift, try a workout for the first time, work strictly on mobility, take an active rest day, play dodgeball (oh yes indeed), or play CrossFit Horse (you know what I'm talking about!). Isn't it funny how we look forward to trying something that we know is going to be insanely difficult? "Oh yeh, I've really been wanting to try Bagger 288", really? You've been wanting to try that workout? Well, anyways, today is the best time to knock it out as we'll continue to get loose and warm as a group, but break-up into smaller units and WoD up together, but with different workouts. If you take Saturdays off, you may want to come in and see what's up as it's definitely a cool environment where everyone is working hard.
"CrossFit Striking: Combinations" with George Ryan - CrossFit Journal preview video [wmv] [mov]
WOD Demo with CrossFit Hampton Roads - video [wmv] [mov] [HD mov]
Saturday, May 19, 2012 - Warrior Dash in Atlanta, Georgia
Saturday, May 26, 2012 - Magic City Mud Run in Springville, Alabama - Registered or not, we will be out at the venue enjoying the weather and watching our athletes have fun
June 9, 2012 - Fight Gone Bad Fundraiser benefiting St. Jude Children’s Hospital
June 23, 2012 - 2012 Gadsden Barbarian Challenge - Register Today!
July 13, 2012-July 15, 2012 - The 2012 CrossFit Games begin in California
Sunday, November 18, 8:00AM - Ruben Studdard Fitness Festival Half-Marathon and 5k
CrossFit Trussville - Workout of the Day
Complete for time/reps/rounds/weight:
Open Gym
Today you will have the opportunity to choose your workout, have fun with it!
Possibilities you may consider:
1. A WoD you missed this week
2. A WoD you've been wanting to do
3. A technique or lift you'd like to further develop
4. Take a day to work on a ton of mobility
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May 18, 2012 - The Mud Run Draws Nearer |
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Written by James McCool
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Our 10am class is all smiles after a hard WoD
Just a reminder athletes that only a week left before the Magic City Mud Run in Springville. Even though they only allow you to register in teams as big as 5 members, the CFT crew will be meeting up and taking on this challenge together as one big family. We are hoping to bring the biggest group there, so whether you have registered to be in the event or not, we would love to have you there showing your support as your fellow gym members tag team the course. If you have ever wanted a sneak peek at what it's like to experience a Tough Mudder, this Mud Run will definitely give you a great look at what you can expect.
The CrossFit Tour stops at the European Regional, May 25-27, Copenhagen, Denmark - video [wmv] [mov] [HD mov]
WOD Demo with CrossFit Manayunk - video [wmv] [mov] [HD mov]
"A good teacher is a master of simplification and an enemy of simplism." - Louis A. Berman
Saturday, May 19, 2012 - Warrior Dash in Atlanta, Georgia
Saturday, May 26, 2012 - Magic City Mud Run in Springville, Alabama - Registered or not, we will be out there enjoying the weather and watching our athletes have fun
June 9, 2012 - Fight Gone Bad Fundraiser benefiting St. Jude Children’s Hospital
June 23, 2012 - 2012 Gadsden Barbarian Challenge - Register Today!
July 13, 2012-July 15, 2012 - The 2012 CrossFit Games begin in California
Sunday, November 18, 8:00AM - Ruben Studdard Fitness Festival Half-Marathon and 5k
CrossFit Trussville - Workout of the Day
Complete For Time:
"Bradshaw"
10 rounds for time of:
3 Handstand push-ups
6 Deadlift (225#/155#)
12 Pull-ups
24 Double-unders
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May 17, 2012 - Best Part of Competing |
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Written by Andrew Rape
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Tiffany, Anna, Kelsey, Hilary, Curt, Braden, James, Andrew, Johnny, Candice, and Candace watch intently as Whitney works hard through Event A at the #4# competition
Being able to compete with your friends is something we've enjoyed since we were children. No matter the sport, or the age, we all enjoy picking up a game, a hobby or a sport with our friends. This past weekend we were able to see exactly how strong our relationships with one another were as, through all the difficulties, our athletes supported one another and were always there ready to celebrate the small victories. The friendships we've developed in the gym last much longer and are much stronger than just "workout buddies". We've got something real, real friendships.
"Killing The Fat Man: Episode 9" with Gary Roberts, free CrossFit Journal video [wmv] [mov] [HD mov]
District CrossFit Plans for "Hope" - video [wmv] [mov] [HD mov]
"Don't be afraid to go out on a limb. That's where the fruit is." - H. Jackson Browne
Saturday, May 19, 2012 - Warrior Dash in Atlanta, Georgia
Saturday, May 26, 2012 - Magic City Mud Run in Springville, Alabama - Registered or not, we will be out there enjoying the weather and watching our athletes have fun
June 9, 2012 - Fight Gone Bad Fundraiser benefiting St. Jude Children’s Hospital
June 23, 2012 - 2012 Gadsden Barbarian Challenge - Register Today!
July 13, 2012-July 15, 2012 - The 2012 CrossFit Games begin in California
Sunday, November 18, 8:00AM - Ruben Studdard Fitness Festival Half-Marathon and 5k
CrossFit Trussville - Workout of the Day
Complete For Time:
"Annie-bell"
50-40-30-20-10 Reps Of:
Kettlebell Swings (53#/35#)
AbMat Sit-ups
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May 16, 2012 - Awesome Support |
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Written by James McCool
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We had an amazing group of supporters this past Saturday
If you haven't noticed our Facebook lately, we have a TON of pictures from the #4# event this past weekend. This is all thanks to our awesome friends and family who were able to follow us to Montgomery and show their support. You guys did a great job of making us feel great there, and capture images that make us look even greater afterwards. We, by far, had the best support group of any other gyms down there. I think I speak for everyone when I say "Thank You", and I'm proud to have awesome friends like you to lean on when the going gets tough.
WOD Demo with CrossFit Pleasanton - video [wmv] [mov] [HD mov
WOD Demo with Christy Phillips and Gretchen Kittelberger - video [wmv] [mov] [HD mov]
"Not everything that is faced can be changed. But nothing can be changed until it is faced." - James Baldwin
Saturday, May 19, 2012 - Warrior Dash in Atlanta, Georgia
Saturday, May 26, 2012 - Magic City Mud Run in Springville, Alabama - Get Registered Here
June 9, 2012 - Fight Gone Bad Fundraiser benefiting St. Jude Children’s Hospital
June 23, 2012 - 2012 Gadsden Barbarian Challenge - Register Today!
July 13, 2012-July 15, 2012 - The 2012 CrossFit Games begin in California
Sunday, November 18, 8:00AM - Ruben Studdard Fitness Festival Half-Marathon and 5k
CrossFit Trussville - Workout of the Day
Complete For Maximum Weight:
Push Press 3, 3, 3, 3, 3
Bench Press 3, 3, 3, 3, 3
Each set of three reps is considered a working set and should be done with 100% Max effort.
*Find what weight makes the third rep very challenging but possible, then continue it for five sets*
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May 15, 2012 - #4# Results |
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Written by James McCool
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Some of our ladies get together for a group prayer before the competition starts
The results are in from the 2012 Garage Games Pound 4 Pound Event. In Advanced Males: Andrew placed 9th overall, and James place 21st overall. In Advanced Teams: Whitney and Anna placed 14th overall. In Intermediate Males: Curt placed 16th overall, and Blair placed 28th overall. In Beginner Males: Johnny placed 5th overall. In the 16 and under age group we had a tie for first place between TWO of CrossFit Trussville's athletes Nick Rayburn and Drew Reed. We are very proud of all our athletes who decided to compete, and they have all said they are looking forward to their next competition. A full breakdown of the scoring can be found at http://www.crossfitmontgomery.com/pound4pound/results/.
"Scaling the Pull-Up With Ring Rows" by Julie Barnes Maurer, CrossFit Journal preview video [wmv] [mov]
WOD Demo with Jenn Jones and Gretchen Kittelberger - video [wmv] [mov] [HD mov]
"Experience is simply the name we give our mistakes." - Oscar Wilde
Saturday, May 19, 2012 - Warrior Dash in Atlanta, Georgia
Saturday, May 26, 2012 - Magic City Mud Run in Springville, Alabama - Get Registered Here
June 9, 2012 - Fight Gone Bad Fundraiser benefiting St. Jude Children’s Hospital
June 23, 2012 - 2012 Gadsden Barbarian Challenge - Register Today!
July 13, 2012-July 15, 2012 - The 2012 CrossFit Games begin in California
Sunday, November 18, 8:00AM - Ruben Studdard Fitness Festival Half-Marathon and 5k
CrossFit Trussville - Workout of the Day
Complete For Maximum Rounds:
"Big Ben"
As Many Rounds As Possible In 20 Minutes of:
Every Minute On The Minute Complete:
10 Wallball (20#/14#)
10 Box Jumps (24"/20")
*This workout is seeing how long you can complete the work required before the minute catches you, or 20 minutes. When you can not finish a round before the minute is up, the workout is over.*
Scoring is the number of rounds not completed
Example: 13 Rounds completed = -7
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May 14, 2012 - Great Event In Montgomery! |
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Written by James McCool
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We all had a fantastic time at the 2012 Garage Games Pound For Pound Event
We all had a great time competing down in Montgomery this past Saturday. We would like to say a special congrats to everyone who went down and gave it their all this weekend: Andrew, Blair, Curt, Nick, Drew, Whitney, Anna, Johnny, and James. You guys were all a fantastic representation of CFT. Not to mention we had an awesome turnout of supporters. We certainly could not have made it through that grueling day of WoDs without you guys and gals. Check out our Facebook page for tons of pictures to give everyone an idea of what the event was like. We do not have results yet, from the event, on how everyone placed due to severe weather that forced us to leave early; but we will be sure to let everyone know the results as soon as we know ourselves.
Poster at St. Jude. CrossFit for Hope supports treatment for catastrophic children's illness at St. Jude Children's Research Hospital.
"Killing The Fat Man: Episode 8" with Gary Roberts CrossFit Journal preview video [wmv] [mov] [HD mov]
"The future belongs to those who prepare for it today" - Malcolm X
Saturday, May 19, 2012 - Warrior Dash in Atlanta, Georgia
Saturday, May 26, 2012 - Magic City Mud Run in Springville, Alabama - Get Registered Here
June 9, 2012 - Fight Gone Bad Fundraiser benefiting St. Jude Children’s Hospital
June 23, 2012 - 2012 Gadsden Barbarian Challenge - Register Today!
July 13, 2012-July 15, 2012 - The 2012 CrossFit Games begin in California
Sunday, November 18, 8:00AM - Ruben Studdard Fitness Festival Half-Marathon and 5k
CrossFit Trussville - Workout of the Day
Complete For Time:
"Hot Potatoe"
4 Rounds of:
400 meter Medball Carry (20#/14#)
5 Wall Climbs
10 Burpees With Release
15 Knees-to-Elbows
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May 12, 2012 - Competitions |
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Written by James McCool
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We found a CrossFit box at the end of this rainbow
**Athletes! We'd like to remind you that CrossFit Trussville will be closed TODAY, Saturday, May 12th, since we will be traveling and competing in Montgomery for the 2012 Garage Games Pound-for-Pound Event. We will have a workout posted that can be completed at your leisure, or at a community track.**
Today some of our athletes have traveled to Montgomery to compete in the Garage Games #4# Event. For many of them this will be their first CrossFit competition. As we get better and better at CrossFit, we start to get more interested in competition. Competing in a CrossFit competition takes your workouts to a whole different level. We know that doing one workout well is very difficult, but going all out for 4 to 5 WoDs is a whole new beast. One of the best ways to train for competitions is to start competing locally, that way we know what to expect and how to train in order to get ourselves "competition ready".
"The Power Swing" with Jeff Martone, CrossFit Journal preview video [wmv] [mov]
WOD Demo with Jaime Gold at the South East Regional - video [wmv] [mov] [HD mov]
"What appears today to be a sacrifice will prove instead to be the greatest investment that you will ever make. - Gorden B. Hinkley
Saturday, May 12, 2012 - #4# Pound for Pound @ CrossFit Montgomery - Read about #4# 2011: www.crossfitmontgomery.com /pound4pound/2011p4p
Saturday, May 19, 2012 - Warrior Dash in Atlanta, Georgia
Saturday, May 26, 2012 - Magic City Mud Run in Springville, Alabama - Get Registered Here
June 9, 2012 - Fight Gone Bad Fundraiser benefiting St. Jude Children’s Hospital
June 23, 2012 - 2012 Gadsden Barbarian Challenge - Register Today!
July 13, 2012-July 15, 2012 - The 2012 CrossFit Games begin in California
Sunday, November 18, 8:00AM - Ruben Studdard Fitness Festival Half-Marathon and 5k
CrossFit Trussville - Workout of the Day
Complete For Time:
"The Dissolving Mile"
Run 1600 Meters
Rest 3 minutes
Run 1200 Meters
Rest 2 Minutes
Run 800 Meters
Rest 1 Minute
Run 400 Meters
Scale appropriately to get the most of this workout. Cutting the distance in half and moving faster is more effective than keeping the distance and having to move slower
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May 11, 2012 - The Secret To Tabata |
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Written by James McCool
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Andrew instructs the class on the importance of "Active Shoulders"
**Today, Friday May 11th, CrossFit Trussville will be closing at 6pm in order for our competitors to be able to make it to the weigh-ins for the #4# event. This means that both the 6pm & 7pm classes will be cancelled. Thank you for all your support as we go compete to represent CFT!**
**Athletes! We'd like to remind you that CrossFit Trussville will be closed this Saturday, May 12th, since we will be traveling and competing in Montgomery for the 2012 Garage Games Pound-for-Pound Event. We will have workouts posted that can be completed at your leisure, or at a community track.**
Tabata workouts are just as much strategy as they are hard work. Nobody wants to do 10 reps of a specific movement for 6 rounds straight only to mess up the 7th or 8th round and be left with a score of 4 to show for it. Today is all about Tabata, which means it's not only about working intensely and efficiently, but also consistently. When taking on a tabata workout it is important for us to already have a game plan with an idea of about how many reps we think that we can hold steady at before starting. That way not only do we work hard, but we also will have an awesome score to show for it.
"Fixing Common Rowing Errors" with Shane Farmer by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]
WOD Demo with CrossFit Excel - video [wmv] [mov] [HD mov]
"We are all in the gutter, but some of us are looking at the stars." - Oscar Wilde
Saturday, May 12, 2012 - #4# Pound for Pound @ CrossFit Montgomery - Read about #4# 2011: www.crossfitmontgomery.com /pound4pound/2011p4p
Saturday, May 19, 2012 - Warrior Dash in Atlanta, Georgia
Saturday, May 26, 2012 - Magic City Mud Run in Springville, Alabama - Get Registered Here
June 9, 2012 - Fight Gone Bad Fundraiser benefiting St. Jude Children’s Hospital
June 23, 2012 - 2012 Gadsden Barbarian Challenge - Register Today!
July 13, 2012-July 15, 2012 - The 2012 CrossFit Games begin in California
Sunday, November 18, 8:00AM - Ruben Studdard Fitness Festival Half-Marathon and 5k
CrossFit Trussville - Workout of the Day
Complete For Maximum Rounds/Reps:
"CFT-bata"
8 Tabata intervals each of:
Ring dips
AbMat Situps
Grasshoppers
Lunges (1-for-1) (45#/25#)
Burpees
Each Tabata Interval is 20 seconds on, 10 seconds off. You must complete all 8 intervals before moving to another movement. Only the lowest reps count for each movement will count towards you overall score.
**Athletes may choose which movement they start with, but must complete movements in the order given.**
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