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

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

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 20^th – January 5^th. 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

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

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:

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

Keeping it classy

Workout of the Day

Strength
Shoulder Press 5-5-5-5-5
Increasing the weight each set, find your 5 rep max

Conditioning
For time:
30 Burpees
then
21-15-9 rep rounds of:
Handstand Push-ups
Pull-ups
then
30 Burpees

Mobility of the Day
Read this and after class, do this:

Tommy

Workout of the Day

Strength
Back Squat 5-5-5-5-5
Increasing the load each set, find you 5 rep max
Safety first – ask for someone to spot you

Conditioning
“Karen”
For time:
150 Wall-Balls (20 / 14)
**12 Minute Cap**

Mobility of the Day:
Before or after class (or both) do the stretch in the video below, then foam roll your quads for 4-6 minutes after the WOD.

Workout of the Day

Strength
Every minute, on the minute, for 12 minutes, complete 2 Power Cleans + 1 Power Jerk (heavy)
Touch and go if you can

Conditioning
10-9-8-7-6-5-4-3-2-1 rep rounds of:
Hang Squat Cleans (95 / 65)
Pull-ups (chest to bar)
***14 minute cap***

15 Things New CrossFitters Should Know

The 80/20 Rule Of Double Under Jump Rope Training

You’re welcome, ladies:

Katelyn gets very serious when it comes to cleaning

Workout of the Day

Strength
Snatch
Every minute, on the minute, for 12 minutes, do 2 Power Snatches + 1 Overhead Squat at a heavy, but manageable weight.
Do your best to “touch and go” with power snatches. Meaning, after the first power snatch, without letting go of the bar, you touch the ground and immediately snatch again.

Conditioning
AMRAP in 10 minutes of:
Increasing by 2 reps per round
2 Kettlebell Snatches (53 / 35) [1 right arm, 1 left arm] DEMO
2 Box Jumps (30 / 24 inch)
4 Kettlebell Snatches [2 right arm, 2 left arm]
4 Box Jumps
6 KB Snatches [3 right arm, 3 left arm]
6 Box Jumps
8 KB Snatches [4 right, 4 left]
8 Box Jumps
10…
10…
12…
12…
**The KB Snatches do not have to touch the ground between each rep. You can break up the reps however you want as long as each arm performs the same number of reps.***
***Step down after each box jump*** 

Train Like a Champion: Technique, Habits and Positivity – Greg Everett

The Beauty of Lifting Heavy Weights: Forget everything you know about weight lifting—and prepared to be seriously inspired

You’re welcome, gentleman: