Spend 10-15 minutes working on three different gymnastics movements Some movements to consider: Handstand push-ups, ring-dips, muscle-ups, push-ups, strict pull-ups, L-sits, pistols, double-unders, handstand walking, handstand holds, etc…Conditioning
Conditioning Hat tip to Outlaw CrossFit for the workout
Complete the following for time: 100 Kettlebell Swings (53 / 35) 30 Thrusters (115 / 75) 50 Kettlebell Swings 15 Thrusters
Rx+ 70 / 53, 135 / 95
Abs and Back Not for time: 5 x 30 Abmat Butterfly Sit-ups (rest 1-2 min) 5 x 10 Good Mornings (~95 / 65)
RSVP FOR CLASS!!!
6 Rules to Success. Watching this should be the first thing you do in the morning. There’s no better motivation than Arnold Schwarzenegger motivation.
Sad news: Clyde’s leaving on Monday to join the military. The last class he’s coaching is tomorrow at 4:30 PM, so be sure to say your goodbyes if you see him. He wants hugs AND kisses. We’re all pretty bummed to see him go, as he is a great coach and athlete with a thirst for knowledge and improvement, and thus a very important part of our gym. He will be missed. Good luck, ClydeFrog!
Workout of the Day
Strength Front Squat 5-5-5-5-5 Increasing the load each set, establish a 5 rep max Front Squat
Rest 2-3 minutes between sets
Conditioning Fran’s Nasty Cousin 21-15-9 rep rounds of: Thrusters (95 / 65) Lateral Burpees Over the Bar
Gymnastics Spend 10-15 minutes working on three different gymnastics movements Some movements to consider: Handstand push-ups, ring-dips, muscle-ups, push-ups, strict pull-ups, L-sits, pistols, double-unders, handstand walking, handstand holds, etc…
Conditioning
AMRAP in 5 minutes of: 60 / 50 Calories on the Rower Max Front Racked Barbell Lunges (95 / 65)
– Sunday, June 8th at 11 AM Amelia, our resident gymnast, has arranged to set up a training session for our members at the Nashville Gymnastics Training Center. We’ve done this in the past with her and it was extremely helpful and fun. We are getting the rate confirmed, but we expect it to be between $15-20. Please RSVP through Wodify so we know how many people are coming. The more the merrier!
– Don’t want to compete in our Partner Competition June 21? You can still participate by volunteering to judge HERE.
Strength Clean & Jerk Spend 20 minutes building up to a heavy Clean and Jerk for the day (full Clean and Split or Power Jerk)
Conditioning 2013 CrossFit Games Open Workout 13.4 AMRAP in 7 minutes of: 3 Power Clean and Jerks (135 / 95) 3 Toes to Bar 6… 6… 9… 9… 12… 12… Adding 3 reps to each movement, each round, climb as high as you can in 7 minutes
Ab and Back Work: Not for time: 4 x 30 Russian Twists (heavy – plate or med/slam ball – rest 2 min between sets) 3 min Back Plank 1 min Hollow Body Hold
– Sunday, June 8th at 11 AM Amelia, our resident gymnast, has arranged to set up a training session for our members at the Nashville Gymnastics Training Center. We’ve done this in the past with her and it was extremely helpful and fun. We are getting the rate confirmed, but we expect it to be between $15-20. Please RSVP through Wodify so we know how many people are coming. The more the merrier!
– Don’t want to compete in our Partner Competition June 21? You can still participate by volunteering to judge HERE.
– Another workout for the competition was posted. Check it outHERE
AMRAP in 10 minutes of: 5-10-15-20-25-30 Wall-Balls (20/14) Shoulder to Overhead (95 / 65) Box Jumps (24 / 20)
Last done: February 24, 2014
Ab and Back Work: 5 x 30 Abmat Butterfly Sit-ups (do these quickly, but not as fast as possible. Rest as needed between sets) 3 x 10 Good Mornings (~ 95 / 65)
– Sunday, June 8th at 11 AM Amelia, our resident gymnast, has arranged to set up a training session for our members at the Nashville Gymnastics Training Center. We’ve done this in the past with her and it was extremely helpful and fun. We are getting the rate confirmed, but we expect it to be between $15-20. Please RSVP through Wodify so we know how many people are coming. The more the merrier!
– Don’t want to compete in our Partner Competition June 21? You can still participate by volunteering to judge HERE.
– Sunday, June 8th at 11 AM Amelia, our resident gymnast, has arranged to set up a training session for our members at the Nashville Gymnastics Training Center. We’ve done this in the past with her and it was extremely helpful and fun. We are getting the rate confirmed, but we expect it to be between $15-20. Please RSVP through Wodify so we know how many people are coming. The more the merrier!
– Don’t want to compete in our Partner Competition June 21? You can still participate by volunteering to judge HERE.
Gymnastics Spend 10-15 minutes working on three different gymnastics movements Some movements to consider: Handstand push-ups, ring-dips, muscle-ups, push-ups, strict pull-ups, L-sits, pistols, double-unders, handstand walking, handstand holds, etc…
Conditioning
Complete the following of time: 800 m Run 30 Kettlebell Swings (53 / 35) 30 Pull-ups 400 m Run 20 Kettlebell Swings 20 Pull-ups 200 m Run 10 Kettlebell Swings 10 Pull-ups
Rx+ 3 rounds of 800 m run 30 KBS (70 / 53) 30 C2B Pull-ups
Announcements:
1) Thank you to everyone who filled out the semi annual survey we sent out. It’s one of the many ways we try to improve as a gym, community and as a business. We take everything you say into consideration. If you have yet to fill it out, we’d appreciate if you did. It will take you about 2 minutes. You can do it HERE
2) Become faster and more efficient at running by attending the Pose Running Clinic with Coach Clyde this Sunday, June 1 at 1:00 PM. You can sign up via Wodify.
3)Sunday, June 8th at 11 AM Amelia, our resident gymnast, has arranged to set up a training session for our members at the Nashville Gymnastics Training Center. We’ve done this in the past with her and it was extremely helpful and fun. We are getting the rate confirmed, but we expect it to be between $15-20. Please RSVP through Wodify so we know how many people are coming. The more the merrier!
4) Don’t want to compete in our Partner Competition June 21? You can still participate by volunteering to judge HERE.
