Saturday, October 27 2012

Workout of the Day


In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions. The stations are:

  1. Wallball Shots: 20 pound ball, 10 ft target. (Reps)
  2. Sumo Deadlift High-Pull: 75 pounds (Reps)
  3. Box Jump: 20″ box (Reps)
  4. Push Press: 75 pounds (Reps)
  5. Row: calories (Calories)

 The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately. One point is given for each rep, except on the rower where each calorie is one point.

“I count him braver who overcomes his desires than him who conquers his enemies; for the hardest victory is the victory over self.”

Friday, October 26, 2012

Workout of the Day

Handstand/Handstand push-up

15 min AMRAP of:
5 Handstand push-ups
10 Squat Cleans (115 / 75)
20 Double unders

“It always seems impossible until it’s done.” 
~Nelson Mandela

Eating right but not seeing the results you want? Here is a list of supplements that could help.


Thursday, October 25, 2012

Workout of the Day 

Deadlift 3-3-3-3-3

18 Deadlifts @ 60% of your 3RM
800 m run
12 Deadlifts
400 m run
6 Deadlifts
200 m run

Post workout PNF (Proprioceptive Neuromuscular Facilitation) Hamstring stretch

“Never give up on what you really want to do. The person with big dreams is more powerful than one with all the facts.”

Wednesday, October 24, 2012

Workout of the Day

Power snatch EMOM for 10 min

3 rounds for time of:
7 Snatches (145 / 95 lbs)
14 Toes to bar
21 Wall balls (20 / 14 lbs)

“Don’t let self-doubt delay your dreams!”

Tuesday, October 23, 2012

Workout of the Day:

Double Unders

10 rounds for time of:
10 Pull-ups
10 Ring dips

“Where there is no struggle, there is no strength.”


Monday, October 22, 2012

Workout of the Day

400 m sprint for time


12 min AMRAP of
8 Thrusters (95 / 65 lbs)
10 Bar over burpees
12 Kettlebell swings (1.5 / 1 pood)

“Nothing will improve without change.”

The Fall Paleo Challenge begins today!


Friday, October 19, 2012

Workout of the Day



3 rounds for time of:
400 m run
30 wall-balls (20 / 14 lbs)
20 Kettlebell clean and press (1.5 / 1 pood)
10 Deadlifts (1.5 x bodyweight)

“Sometimes it is not enough to do our best; we must do what is required.”
~ Winston Churchill

***REMINDER: we are closed tomorrow, Saturday, October 20th. Be sure to check out the Scary Strong Games this weekend. And remember, the Fall Paleo Challenge begins Monday, October 22nd! I am thinking of holding a meeting to discuss the details this Sunday after returning from the USAW cert. I will keep you updated…

Thursday, October 18, 2012

Workout of the Day

500 m row for time

then 15 min AMRAP in the following rep scheme
3-6-9-12-15-18-21-24 etc of
Plate Burpees
Pull ups

“A champion is someone who gets up, even when he can’t.”
~ Jack Dempsey

Wednesday, October 17, 2012

Workout of the Day

Front squat 5-5-3-3-1-1-1

15 Front squats @50% of 1RM
200 m run
12 Front squats
200 m run
9 Front squats
200 m run
6 front squats
200 m run

“A winner is one who accepts his failures and mistakes, picks up the pieces, and continues striving to reach his goals.”     ~ Dexter Yager

***Reminder: we will be closed this Saturday, as Katelyn and I will be in Chattanooga getting our USAW Certs. Go to the Scary Strong Games at CrossFit Music City to cheer on some great CrossFitters!

Tuesday, October 16, 2012

Workout of the Day:

10 rounds for time of:
10 Kettlebell swings (2 / 1.5 pood)
10 Box jumps
10 Hand-release push-ups

 “Do today what others don’t, so you can do tomorrow what others can’t.”