WOD 07-28-2011

5 Rounds for times:

Run 400M

20 Kettle Bell Swings 53/35#

30 Sit Ups

Skill:  100 Double Unders- If you don't start working on them you will never get them.  If you can't do double unders, practice.

The games start Friday at 9:00 AM CST.  You can watch them on the games site.  The first WOD has be released.  It is nasty.  You don't want to miss the games this year.



  1. Scott M. says:

    I just saw the front page of the B’ham News and I have to ask: Will CFR be relocating?

  2. great wod this morning! can’t wait to catch some of the games – i’m curious to know how this ocean swim pans out… this is a funny article: http://games.crossfit.com/features/dont-pee-pool

  3. We don’t have plans to, but we do have plans to call are landlord and ask wtf?? 🙂 we just heard about this earlier in the week. I guess we’ll see what happens. We are only 1 yr into a 3 yr lease so not sure how that would all work.

  4. Ray Jackson says:

    So whats in the news? Baseball stadium takes our building? Heard rumors a local bank might also want to build in that general area. Sounds like railroad park is going to be a hot area.

  5. I’m guessing by the time this goes through, we’ll need a bigger place anyway.

  6. Ray Jackson says:

    I agree. I hear the Regions tower is empty… Kyle, you gotta think BIG!!!

  7. Nothing set in stone yet. We will keep everyone posted. While we may have to move, we will stay in operation and in downtown.

  8. or in Vestavia. (sorry, just a little subliminal suggestion there.)

  9. here’s something from yesterday.
    the paper today has a diagram and goes into more detail about which properties have been acquired and which have not (b&a being one property holding out). there are also comments from property owners as to what kind of agreement they have (one has a handshake and one has a letter)… it also says that this is pending approval from u of a board meeting or something.
    hopefully they will not be able to push it thru.

  10. lisa wilson says:

    I’m with Donna, if you would like to move it to say the Homewood, Vestavia, Hoover area, I’d be down with that. Is this a democracy, do we get a vote?

  11. Clearly it is not Lisa or the city wouldn’t be able to do this in the first place 🙁

  12. Ray Jackson says:

    If we get a vote I say Hanceville Alabama would be great 🙂

  13. I hear Sylacauga is nice. ;o)

  14. Nothing is in stone yet. The City, UAB and the landowners will all have to agree. Then individual business owners will have to be apporached. Most likely any changes will be a little further down the road. (hopefully) Again, as we learn more we will share. Our long term goal is to stay downtown and continue to be the best CF facility in the metro area.

  15. Ray Jackson says:

    Kyle, slosh pipe, good or bad? Thought about making one for home. Not sure why, but seems like fun.

  16. Slosh pipes are good. I need to make some for CFR. We used to have some at the old gym and I forgot all aobut them. I am glad you mentioned that. I see slosh pipes in everyones near future.

  17. Ray Jackson says:

    Sweet. The article I was reading started off with a pipe that was around 35 lbs and he said just walking with it overhead was miserable. My overhead squat sucks so I figure why not throw something like sloshing water into the mix.

  18. I would walk with it first. Perfect your overhead squat with no weight and then go for it with the slosh pipe. I am now getting kind of fired up about making some new slosh pipes.

  19. No, no moving! I love having the city in the backdrop while running those 800m. Hopefully the building will cause the landlord to breach the lease and y’all can get a HUGE settlement as capital for the new gym. 😉 Unlikely, but hey, dream big!

  20. Now if no one will go out to Hoover to watch a Barons game, why would anyone think that it is a good idea to bring it downtown with traffic problems, no parking, crime and etc…This is a wonderfully thought out plan. Why don’t we go head and build a dome next to it for the professional football team we don’t have.

  21. If you build it, they will come. It worked in New Orleans… Well, that and some political “favors.”

  22. I don’t look at anything when I’m running 800m. Except pavement. Maybe that’s my problem.

  23. Yay for return of the slosh pipe(s)! And in the winter they turn into slush pipes!
    @Shane: did I just read where you were trying to apply logic to government decisions? Surely not…

  24. Nicole #1 says:

    What the heck is a slosh pipe?

  25. Ray Jackson says:
  26. Can we change today’s WOD to incorporate a softball throwing competition in the park?

  27. oh, I heart the slosh pipe. Im happy to see its return. it will probably own me though.

  28. People won’t go to games in Hoover because it’s way out in the middle of nowhere and the park sucks. I would welcome a park downtown. Now, whether it is fiscally responsible, that’s another question… Either way, it’s going to be a long process. I doubt the city even has funding set up yet and it probably lacks the creditworthiness to do so.