Tuesday, May 14, 2013

Alicia

Alicia

Workout of the Day

Warm up
Row 500 m or run 400 m
Group mobility

Strength
Take 15 minutes to work up to a heavy Snatch

Conditioning
2011 CF Games 11.1 Workout
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (75lbs / 55 lbs)

Famous vegan Alex Jamieson eating meat after 12 years

“I just got sentenced the death Penalty for first dagree murder on 155kg (341 lbs) snatch. That weight was talking smack to all of us at Crossfit Lando, so I had to buried it six ft deep.” – Jon North

Monday, May 13, 2013

Whitney with a good looking snatch set up

Happy Birthday, Whitney!

Workout of the Day

Warm up
Row 500 m/ Run 400 m
Group mobility

Strength
Back squats 5 x 3 (5 – 10 lbs heavier than the last time done)
Press 5 x 3 (2.5 – 5 lbs heavier than the last time done)

Conditioning
Whitney’s Birthday Workout
AMRAP in 10 minutes of:
27 Push presses (75 / 55 lbs)
27 Wall-balls (20 / 14 lbs)
200 m run

 

Saturday, May 11, 2013

Workout of the Day

Warm up
Group mobility
Medicine ball drills

Team Workout
5 rounds for time of:
400 m run with plates (25 / 15 lbs)
30 Deadlifts (155 / 105 lbs)
100 Anchored sit-ups
30 Wall-balls

*both partners do the run, but only one person works at a time while doing the deadlifts, sit-ups, and wall-balls.

Friday, May 10, 2013

John doing thrusters. A beast in the making!

John doing thrusters. A beast in the making!

Workout of the Day

Warm up
30 calories on the rower or Airdyne
Group mobility

Strength
Front squats 5 x 3 (5 – 10 lbs heavier than the last time done)
Push press 5 x 3 (2.5 – 5 lbs heavier than the last time done)

Conditioning
21-15-9
Hang squat cleans (95 / 65 lbs)
Pull – ups

 

Thursday, May 9, 2013

Casey

Casey

Workout of the Day

Warm up
Row 500 m or run 400 m
Group Mobility

Skill
15 minutes of gymnastics work

Conditioning
AMRAP in 18 Minutes of:
9 Handstand push-ups
18 Lunges in front rack position (75 / 55 lbs)
12 Box jumps (24 / 20 inches)

20 Tips That Will Make You Better at Olympic Weightlifting

Who would like to learn some advanced gymnastics movements??? We have the chance to rent out a gymnastics gym here in Nashville on Saturday,  June 2nd from 4-6 PM (for all you party animals: it’s early enough that you  can even go out after!). Amelia would be our coach and she will teach us all sorts of fun things like back flips (there will be big padded mats to learn things safely on). There will also be lots of rings, trampolines, and fun things things like that. The cost is $15 a head and we need at least 10 people.  Talk to me, Katelyn or Amelia about it if you’re interested. There will be a sign up sheet in the gym. 

Wednesday, May 8, 2013

Evidence of a good WOD. Joe, Jamie and Katelyn

Evidence of a good WOD. Joe, Jamie and Katelyn

Workout of the Day

Warm up
3-5 minutes of jump rope
Group mobility

Strength
EMOM for 10 minutes do 3 deadlifts at 70% of 1RM

Conditioning
3 Rounds for time of:
400 m run
12 Thrusters (115 / 75 lbs)

 Stronger Faster Healthier Pure Whey is back in stock! Sourced from grass-fed cows, gluten, soy, hormone and antibiotic free! Why Stronger Faster Healthier Pure Whey?

Who would like to learn some advanced gymnastics movements??? We have the chance to rent out a gymnastics gym here in Nashville on Saturday,  June 2nd from 4-6 PM (for all you party animals: it’s early enough that you  can even go out after!). Amelia would be our coach and she will teach us all sorts of fun things like back flips (there will be big padded mats to learn things safely on). There will also be lots of rings, trampolines, and fun things things like that. The cost is $15 a head and we need at least 10 people.  Talk to me, Katelyn or Amelia about it if you’re interested. There will be a sign up sheet in the gym. 

Read this: Strong is the new skinny

 

 

Tuesday, May 7, 2013

Ring rows

Ring rows

Workout of the Day

Warm up
Row 500 m or run 400 m
Group mobility

Strength
Snatch 8 x 2 (stay at a moderately heavy weight for all 16 reps)

Conditioning
AMRAP in 12 minutes of
6 Power Snatches (115 / 75 lbs)
30 Double-unders
16 Hand-release push-ups

Are you neglecting your teeth? Your Practical Guide For Dental Decisions – Part 1

We’re doing Snatches today, so this is worth a repost. Chad Vaughn analyzes the Snatch:

Monday, May 6, 2013

Hang power snatches

Hang power snatches

Workout of the Day

Warm up
Row 500 m or run 400 m
Group mobility

Strength
Back squat 5 x 3 (heavier than your last session)
Shoulder press 5 x 3 (heavier than your last session)

Conditioning
5 rounds for time of:
30 Kettlebell swings (53 / 35 lbs)
30 Abmat butterfly sit-ups

*15 minute cap*

Stronger Faster Healthier Pure Whey protein is back in stock!

15 Things you should give up to be happy

Run for your life! At a comfortable pace, and not too far: Dr. James O’Keefe at TEDx:

 

Saturday, May 4 (5), 2013

photo (8)

Workout of the Day

Evan’s Birthday  Workout! Happy Cinqo de Mayo!

In teams of 2, with only one person working at a time:

AMRAP in 7 Minutes of:
27 Snatches (135 / 95 lbs)
27 Deficit Handstand push-ups
27 Cleans (135 / 95 lbs)
27 Muscle-ups

3 minutes rest, then

AMRAP in 9 minutes of:
27 Snatches
27 Deficit Handstand push-ups
27 Cleans
27 Muscle-ups

3 minutes rest, then

AMRAP in 11 minutes of:
27 Snatches
27 Deficit Handstand push-ups
27 Cleans
27 Muscle-ups

Friday, May 3, 2013

Gabe

Gabe

Workout of the Day

Warm up
30 calories on the rower or Airdyne
Group mobility

Strength
Front squat 5 x 3 (heavier than the last time done)
Push Press 5 x 3 (heavier than last week)

Conditioning
3 Rounds for time of:
21 Ring dips
42 Jumping back squats (45 / 35 lbs)