Monday, October 28, 2013

Scary Strong Games

Scary Strong Games

Workout of the Day

Strength
Back Squat 5 x 5 (5 – 10 lbs heavier than your last session, or 65% of your 1-RM. Stick to the same weight for all sets)
In between sets, do 10-15 hand release push-ups

Conditioning
AMRAP in 12 minutes of:
5 Front Squats (155 / 105)
10 Pull-ups (chest to bar if you can)
15 Box Jumps (24 / 20)

9 Paleo Diet Myths – Yahoo! (Thanks for the link, D Gomez)
Even though the Paleo Challenge is over, I hope most of you noticed the benefits and plan to stick with it the majority of the time. Following the 80/20 rule (staying strict 80% and straying only 20% of the time) is generally a good approach. As long as you avoid the foods that really cause you issues.

“If Zumba has moved off the charts – and that is fun – how long will high-intensity exercise hang on?” –http://www.usatoday.com/story/news/nation/2013/10/24/fitness-trends-high-intensity-

Clyde completed SealFit this weekend, so be sure to congratulate him. Not sure what SealFit is? Check this video out:

Friday, October 25, 2013

Game Face

Game Face

Workout of the Day

Strength
15 Minutes to establish a heavy Power Clean

Conditioning
AMRAP in 10 minutes of:
10 Deadlifts (225 / 155)
15 Hand Release Push-ups
20 Lateral Bar Hops

1 minute rest, then

400 meter run for time
*Score will be total number of reps and your 400 m run time

Katelyn and I would like to thank those of you who have written a review of CFF recently (read them here). Many of the things written in the reviews are quite moving, knowing that we – our gym, our members, our community – have impacted your life in such a positive way. Helping you – seeing you all get fitter, faster, stronger, feel younger, and healthier – makes us love what we do. Thanks.

Ever wonder what pro athletes and Olympians get from CrossFit? Here’s what we know:Ever wonder what pro athletes and Olympians get from CrossFit? Here's what we know:

 

 

Thursday, October 24, 2013

D-Mac Snatch

D-Mac Snatch

Workout of the Day

Strength
Shoulder Press 5 x 5 @ 60-65% of your 1 rep max (that is five sets of five reps all at the same weight. You are NOT increasing the load each set)
We are starting the linear strength cycle for the squat and press over again. This is week one. Lets get even stronger.

Conditioning
5 rounds for max reps of:
30 seconds of wall-balls (20 / 14)
30 secs rest
30 seconds of hang power snatches (95 / 65)
30 secs rest
30 seconds of box jumps (24 / 20)
30 secs rest

It is getting cold out, which means people are getting sick. Please remember to wipe down your equipment (kettlebell, barbell, med ball, jump rope, etc) with a disinfecting wipe. Also, if you are seriously sick, it would probably be wise to stay home and rest. Here are a few tips on how to get over your cold and flu naturally.

Great job to everyone who competed at the Music Box League here at CFF last night. Also, if you are signed up for the box league, please remember to pay Katelyn or me your $20. 

Wednesday, October 23, 2013

cleans1

Workout of the Day

Strength
Back Squat 5 x 5 @ 60-65% of your 1 rep max (that is five sets of five reps all at the same weight. You are NOT increasing the load each set)
We are starting the linear strength cycle for the squat and press over again. This is week one. Lets get even stronger.

Conditioning
2 rounds for time of:
Run around the block
25 Burpees
30 Kettlebell Snatches (53 / 35) [15 R, 15 L] Broken up however

REMINDER: 6:30 PM class is cancelled tonight! We are hosting the Box League. Feel free to check it out and cheer us on. It starts at 8 PM. Also, if you are a member of CFF, please park on the street. I’d like to be a gracious host and save our parking lot for our guests. Thanks!

CrossFit: ‘It’s Addictive – a Bit Like Tattoos’ – sport-magazine.co.uk

Drink coffee to help keep your liver clean – Wiley Online Library

Are there any of us who run like this at our gym?

Tuesday, October 22, 2013


wb3

Workout of the Day

Strength
Push Press 2-2-2-2-2
Increasing the load each set, establish your 2 rep max push press

Conditioning
AMRAP in 14 minutes of:
8 Handstand Push-ups
40 Double-unders
12 Barbell Weighted Step-ups (95 / 65) – DEMO

ANNOUNCEMENT: The 6:30 PM class on Wednesday is cancelled. Come check out the Box League at CFF Wednesday evening at 8:00 PM. Help support and watch us compete against local CrossFit Gyms! Sorry for inconvenience! 

Monday, October 21, 2013

Workout of the Day

Gymnastics
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, 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
3-5 Muscle-ups
30-50 Double-unders

*Come to class with a plan, and focus on getting the full range of motion and hitting all the points of performance.*

Conditioning
5 rounds for time of:
30 Kettlebell Swings (53 / 35)
20 Toes to Bar

PALEO CHALLENGE PARTICIPANTS: If you participated in the Paleo Challenge, you can redo the benchmark WOD. However, if you competed yesterday, I would take a day off before attempting it again. Let your coach know if you’d like to do it.

There has been a lot of success resulting from the Paleo Challenge. Can’t wait to share the results!

SCARY STRONG COMPETITORS: You are all fucking AWESOME! Katelyn and I are proud of every single one of you. You all kicked ass this weekend. I hope you take a moment to realize your accomplishments and you treat yourself appropriately. I also need to thank all those who came out and cheered us on and helped us out throughout the weekend. Your cheers and encouragement and help were invaluable.  Much love!

 

Saturday, October 19, 2013

CLOSED SATURDAY AND SUNDAY

Come check out the 25 CFF members competing at the local Scary Strong Games both Saturday and Sunday!

Located at CrossFit 615

1036 West Kirkland Street
Nashville, TN 37206

Sport your CFF shirts!

Friday, October 18, 2013

Brian

Brian

Workout of the Day

Strength
Turkish Get-ups
Spend about 15 minutes building up to a heavy turkish get-up (AHAP)
Shoot for 12-15 reps per arm

Conditioning
30 – 20 – 10 rep rounds of:
Sprawl Balls (20 / 14)
Hang Power Cleans (115 / 75)

REMINDER: CFF is closed both Saturday and Sunday, as all the coaches will be competing at Scary Strong Games. We would love for every member of CFF to come and spectate and cheer us on. And if you do come, make sure you sport your CrossFit Forte shirts! Also, if you are in the Paleo Challenge you will receive bonus points if you attend!

COMPETITORS: I’ve mentioned to several of you that it would be wise to avoid any intense workout tomorrow. However, it would also be wise to have an active recovery day, and to dedicate a good chunk of time working on mobility.

Here’s some ideas:
-Look up some videos on Kelly Starrett’s Mobility WOD and spend 20-30 minutes working on mobility
-Row an easy 2k or spend 10-12 minutes on the Airdyne or, if you have access to a pool, spend 10-15 minutes swimming laps, but at low intensity
-Get a massage/go to a chiropractor
-Get a TON of rest and sleep
-Eat a lot of good, clean food and drink a ton of water so you don’t cramp like I did at It Takes Two to Tango
-Make sure you have adequate food for the comp. Again, don’t eat anything you don’t normally eat. Stick to the basics.
-Clear your head and don’t stress out. Remember, you’re only exercising for time, afterall. If you are stressing out, make sure you do something to deal with that, i.e. meditate, pray, drink some scotch, pop a xanax (jk on the last two).
-And finally, BRING YOUR A-GAME AND HAVE FUN!!!!

 

 

Thursday, October 17, 2013

run3

Workout of the  Day

Strength
Spend 15-20 minutes building up to a heavy Split Jerk

Conditioning
Courtesy of CrossFit Fortius
EMOM until Failure –

1 Thruster (95 / 65 lbs)
1 KB Swing (70 / 53 lbs)
1 Butterfly Situp

***Add one rep per movement per minute***

AWESOME job to everyone who competed in the Box League last night. It was a blast. Can’t wait for next week!

Wednesday, October 16, 2013

Ben

Ben

Workout of the Day

Gymnastics
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

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
10-12 Knees to elbows
30-50 Double-unders

*Come to class with a plan, and focus on getting the full range of motion and hitting all the points of performance.*

Conditioning
Scary Strong Games Event 4
AMRAP in 8 minutes of:
5 Wall-Balls
5 Burpee jump to plate (use a 45 lb plate)
10 Wall-Balls
10 Burpee to plate
15 Wall-Balls
15 Burpee to plate
20…
20…
25…
25…
etc

Overhead squat flexibility issues can be corrected, it just takes a little work. Renowned Olympic weightlifting coach Greg Everett discusses what stretches are most effective for fixing your overhead squat position.  Flexibility for the Overhead Squat – Catalyst Athletics

Weightlifting Technique With Evidence – Catalyst Athletics