Tuesday, December 24, 2013

Workout of the Day

TRAINERS CHOICE!!!

In observance of Christmas, 4:30, 5:30 and 6:30 classes are cancelled today, December 24, and all day tomorrow, December 25. We resume our regular schedule on Thursday at 4:30 PM. Email me if you have any questions.

Thank you and Merry Christmas!

Monday, December 22, 2013

row

Workout of the Day

Conditioning
“Filthy Fifty”

50 Box Jumps (24/20)
50 Jumping Pull-ups
50 Kettlebell Swings (35/26)
50 Walking Lunge Steps (25 each leg)
50 Knees to elbows
50 Push presses (45 lbs)
50 Back extensions (sub good mornings with 45 lb bar)
50 Wall-balls (20/14)
50 Burpees
50 Double-unders

Blood, Sweat and Tears!

Middle Tennessee CrossFit boxes and The American Red Cross Tennessee Valley Blood Services Region are joining forces for a competition to help save lives and see which CrossFit gym is the fittest!

All CrossFit Members at participating gyms are challenged to donate blood December 20th – January 5th. If you are unable to donate blood, you are welcome to recruit someone to donate in your honor. Your donation will serve as your entry fee to join a region-wide competition on January 11, 2014.*

Mark you calendar! Our gym will be doing the workout on January 11th! But more importantly, sign up and donate some much needed blood!

Read more about the workout and sign up HERE

Via CrossFit.com – HONI SOIT QUI MAL Y PENSE:

Friday, December 20, 2013

Chris

Chris

Workout of the Day

Strength
Front Squat 5-5-5-5-5
Increasing the load each set, find your 5 rep max front squat
***20 Minute cap***

Conditioning 
21-15-9-9-15-21 rep rounds of:
Kettlebell Swings (53/35)
Box Jumps (24/20)

Blood, Sweat and Tears!

Middle Tennessee CrossFit boxes and The American Red Cross Tennessee Valley Blood Services Region are joining forces for a competition to help save lives and see which CrossFit gym is the fittest!

All CrossFit Members at participating gyms are challenged to donate blood December 20th – January 5th. If you are unable to donate blood, you are welcome to recruit someone to donate in your honor. Your donation will serve as your entry fee to join a region-wide competition on January 11, 2014.*

Mark you calendar! Our gym will be doing the workout on January 11th! But more importantly, sign up and donate some much needed blood!

Read more about the workout and sign up HERE

Wednesday, December 18, 2013

I found this bar on one of the racks in the back last Friday. This is not only gross, and extremely unsanitary, but it  is incredibly disrespectful to me and to the members of this gym who actually clean up after themselves. All I will say is don't let me catch you  doing something like this. You should be already, but now it is mandatory: wipe down ALL of your equipment with a Lysol wipe! Barbells, pull-up bars, med balls, kettlebells, rings, the floor, etc. Help keep our gym clean and let me know if you see someone leaving their disgusting DNA over the equipment we all use.

This bar was left on a rack in the back of the gym last Friday just like this. This is not only gross and extremely unsanitary, but it is incredibly disrespectful to me and to the members of this gym who actually clean up after themselves. All I will say is don’t let me catch you doing something like this. You should be doing this already, but now it is absolutely mandatory: wipe down ALL of your equipment with a Lysol wipe! Barbells, pull-up bars, med balls, kettlebells, rings, jump ropes, the floor, etc. Help keep our gym clean and let me know if you see someone leaving their disgusting DNA over the equipment we all use. Thanks.

Workout of the Day

Gymnastics
Take 10-15 minutes to practice three gymnastics skills of your choice.
Options include, but are not limited to – Pistols, Handstand Push-Ups, Wall Climbs, Kipping Pull-Ups, Butterfly Pull-Ups, Muscle-Ups, L-Sits, Toes to Bar, etc…

Conditioning
“The Chief”
Against a three-minute running clock, complete as many rounds and reps as possible of:
3 Power Cleans (135/95)
6 Push-Ups
9 Air Squats
Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.
For example, say in the first round you complete 3 rounds + 3 cleans and 4 push-ups, in the second round you start by finishing your push-ups and squats before doing cleans.

Mobility of the Day – Proper Sleeping Positions + the Brown Eye Stretch

Tuesday, December 17, 2013

Sebastien

Sebastien

Workout of the Day

Strength
Shoulder Press 5 x 60%, 3 x 70%, 2 x 80%, 2 x 90%, 1 x 95%, 1 x 100%, 1 x 103-105%

Conditioning
Complete the following for time:
40 Kettlebell Snatches (53 / 35 lbs)  20 each arm
30 Toes to bar
20 Box jumps (30 / 24 inches)
800 m run

Mobility of the Day

Blood, Sweat and Tears!

Middle Tennessee CrossFit boxes and The American Red Cross Tennessee Valley Blood Services Region are joining forces for a competition to help save lives and see which CrossFit gym is the fittest!

All CrossFit Members at participating gyms are challenged to donate blood December 20th – January 5th. If you are unable to donate blood, you are welcome to recruit someone to donate in your honor. Your donation will serve as your entry fee to join a region-wide competition on January 11, 2014.*

Mark you calendar! Our gym will be doing the workout on January 11th! But more importantly, sign up and donate some much needed blood!

Read more about the workout and sign up HERE

 

Monday, December 16, 2013

Coach Bob is heading back to Afghanistan. Stay safe, Bob. See you in 30 days.

Be sure to say goodbye to  Coach Bob as he is heading back to Afghanistan for the next few weeks. Stay safe, Bob. See you in 30 days.

Workout of the Day

Strength
Back Squat 5 x 60%, 3 x 70%, 2 x 80%, 2 x 90%, 1 x 95%, 1 x 100%, 1 x 103-105%
We have come to the end of our squat cycle once again. Time to hit some PRs!

Conditioning
4 Rounds for time of:
10/8 Strict Pull-ups
15 Bar Over Burpees
20 Front Rack Lunges (95/65)

Mobility of the Day

*****NO 6:30 PM CLASS TONIGHT*****

Blood, Sweat and Tears!

Middle Tennessee CrossFit boxes and The American Red Cross Tennessee Valley Blood Services Region are joining forces for a competition to help save lives and see which CrossFit gym is the fittest!

All CrossFit Members at participating gyms are challenged to donate blood December 20th – January 5th. If you are unable to donate blood, you are welcome to recruit someone to donate in your honor. Your donation will serve as your entry fee to join a region-wide competition on January 11, 2014.*

Mark you calendar! Our gym will be doing the workout on January 11th! But more importantly, sign up and donate some much needed blood!

Read more about the workout and sign up HERE

Friday, December 13, 2013

james
Workout of the Day

Strength
Take 15 minutes to work up to a heavy Split Jerk from Behind the Neck (from the racks)- DEMO

Conditioning
AMRAP in 12 minutes of:
10 Kettlebell One Arm Thrusters (53 / 35) [5 right, 5 left] – DEMO
15 Kettlebell Swings (53 / 35)
35 Double Unders (105 singles)

Must read articles:
Nutrition in the NBA; Part I: Lessons learned in L.A. help Howard’s career

Nutrition in the NBA; Part II: Paleo diet takes hold for myriad reasons

Hat tip to Perk for sending over the articles

Developing the Behind the Neck Split Jerk With Mike Burgener

Mobility of the Day

Thursday, December 12, 2013

Future CFF beasts

Future CFF beasts

Workout of the Day

Skill
Spend 20 minutes working on several different gymnastics movements. Ideally, you will choose movements that are a weakness …

Muscle-ups, toes to bar, knees to elbows, pull-ups, handstand push-ups, handstand holds/walking, pistols, double-unders, ring-dips, L-sits, etc…

An effective way to do this is to choose three exercises and do short skill sets. Here is an example:

Three sets, NOT for time, of:
8-10 Handstand Push-ups
30 second L-sit on the parallete bars
10-12 Butterfly pull-ups

Conditioning
Last done July 8th, 2013
“Nancy”
5 rounds for time of:
400 m run
15 Overhead Squats (95/65)
*20 minute cap*

Mobility of the Day
Before class:

Wednesday, December 11, 2013

jp

Workout of the Day

Strength
Deadlift
2 Deadlifts every minute, on the minute, for 10 minutes @ 80% of you 1 RM

Conditioning
AMRAP in 10 minutes of:
10 Power Cleans (115 / 75)
10 Box Jump Overs (24 / 20)
10 Toes to Bar

Fellas, want healthy kids? Fathers’ lifestyles influence the health of generations to come – IAAC

Another reason to supplement with vitamin D: Supplemental vitamin D enhances the recovery in peak isometric force shortly after intense exercise

Mobility of the Day