Basic everyday WODs.
Whitney
Strength
Deadlift
-Take roughly 5 minutes to work your way up to 75% of your 1 rep max, then
Every minute on the minute for 12 minutes, complete 3 deadlifts @ 75% of your 1 rep max
Conditioning
AMRAP in 12 minutes of:
15 Push-ups
15 Wall-balls (20 / 14)
15 Knees to elbows
Strength
Back Squat 5 x 3 (5-10 lbs heavier than your last session)
Shoulder Press 5 x 3 (2.5 – 5 lbs heavier than your last session)
Conditioning
2011 CrossFit Games Open Week 4 Workout
AMRAP in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (120/90)
10 Muscle-ups
***If you don’t have muscle-ups yet, do 20 pull-ups (ring rows) and 20 ring-dips
REMINDER: we are at the new space! Address is 930 5th Ave South.
One week till the Paleo Challenge begins! Sign up at the gym!
Katelyn and I are deeply grateful to everyone who helped out with the move. You are all awesome! Thank you very much.
Oaks
Skill
15 minutes to work on a weakness
Conditioning
400 m run
21 Front squats (135 / 95)
21 Shoulder to overhead (135 / 95)
400 m run
15 Front squats
15 Shoulder to overhead
400 m run
9 Front squats
9 Shoulder to overhead
ANNOUNCEMENT: ALL FRIDAY AFTERNOON CLASSES ARE CANCELLED! Sorry for any inconvenience, but we are trying our best to get all the equipment to the new space ASAP. That afternoon we will begin moving the equipment from the current gym (Fogg St) to the new gym (930 5th Ave South). Moving heavy shit can be a workout in itself, so feel free to stop and lend a hand, especially those of you with trucks!
Strength
Deadlift
-Take 5 minutes to work your way up to 70% of your 1 rep max, then
Every minute on the minute for 12 minutes, complete 3 deadlifts @ 70% of your 1 rep max
Conditioning
20 Walking lunges w plate overhead (45 / 25)
30 Pull-ups
20 Walking lunges w plate overhead (45 / 25)
20 Pull-ups
20 Walking lunges w plate overhead (45 / 25)
10 Pull-ups
20 Walking lunges w plate overhead (45 / 25)
***If you can do chest to bar pull-ups, do them***
ANNOUNCEMENT: ALL FRIDAY AFTERNOON CLASSES ARE CANCELLED! Sorry for any inconvenience, but we are trying our best to get all the equipment to the new space ASAP. That afternoon we will begin moving the equipment from the current gym (Fogg St) to the new gym (930 5th Ave South). Moving heavy shit can be a workout in itself, so feel free to stop and lend a hand, especially those of you with trucks!
How many of you remember where you were 12 years ago to the day? I was a sophmore in HS and was sitting in biology class during the end of second hour. A teacher from another class rushed into our class to inform us that the US was under attack. Our teacher flipped on the TV and turned to a news channel. Watching the footage of the planes crashing into the World Trade Center made my stomach drop, and it still does. It’s crazy how how certain circumstances are seared into your memory. Today is a day of remembrance for all those who lost their lives 12 years ago.
Chris Hickson deadlifting 500 lbs for 18 reps:
Ash
Strength
Snatch
Take 15 minutes to work up to a heavy Snatch (AHAP)
Conditioning
AMRAP in 10 minutes of:
8 Hang Power Snatches (105 / 70)
12 Box Jumps (24 / 20)
Pretty impressive. 340 cm (11.1 ft) standing broad jump:
Strength
Back Squat 5 x 3 (5-10 lbs heavier than your last session)
Shoulder Press 5 x 3 (2.5 – 5 lbs heavier than your last session)
Conditioning
3 rounds for time of:
15 Hang power cleans (135 / 95)
15 Burpees
Be sure to congratulate Sarah Brown and Bob (who is overseas right now) on their CrossFit Level 1 Certifications!
Want to look better, feel better and perform better at CrossFit? Sign up for the CFF 30-Day Paleo Challenge!
Why do we sleep? – That Paleo Guy
Robb Wolf discusses some of the myths about the paleo diet:
Strength
Front Squat 3-2-2-1-1-1-1
Increasing the weight each set, find your 1 rep max
Conditioning
10-9-8-7-6-5-4-3-2-1 rep rounds of:
Shoulder to overhead (95 / 65)
Burpees
Toes to Bar
**15 minute cap**
We will be painting the new gym pretty much all weekend if you’d like to help out. Give me or Katelyn a call or shoot us a text for the address. Also review the schedule here. There will be beverages and maybe some impromptu workouts!
This is what it’s like when D-Mac puts on his playlist, bloody noses and all:
Strength
Back Squat 5 x 5 (5 – 10 lbs heavier than the last session)
Conditioning
3 rounds for time of:
20 Kettlebell swings (70 / 53)
20 Wall-balls (20 / 14)
200 m run
Prepping/painting and moving into the new gym has commenced. Any help would be appreciated! Living, breathing, changing schedule can be found here: New Gym Construction Schedule. Be sure to check for updates when you plan on coming by. Thanks for all the support!
Erin M
Strength
Shoulder Press 5 x 5 (2.5 – 5 lbs heavier than last session)
Conditioning
AMRAP in 10 minutes of:
16 Kettlebell clean + push press – 8 each arm, broken up however (53 / 35) (clean demo, push press demo)
40 Double-unders
HUGE ANNOUNCEMENT: we are moving! We just signed a lease to a spot on 930 5th Ave S, about .5 mile from where we currently are. It’s also 7,700 square feet. To give you an idea, our current place, from wall to wall, is 2,500 sq feet. Much more room to do activities! Thanks for the support!
Squat Clinic – A classic article on the benefits of the squat – CrossFit Journal
Considering doing the Paleo Challenge but are worried about cholesterol? Read this: The Incredible, edible egg yolk – Chris Masterjohn, PHD (there’s a ton of good info in the comments section, too)
Speaking of eggs, do any of you eat them like this?
Kenzie
Conditioning
“Hotshots 19”
Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013 while fighting a fire in Yarnell, AZ. We are doing this workout in honor of them.
6 rounds for time of:
30 Air Squats
19 Power Cleans (135 / 95)
7 Strict Pull-ups
400 m run
*You can modify it by doing either 4 rounds or 5 rounds instead of 6 rounds*
**Scale the weight as needed**
***If you don’t have strict pull-ups yet, do ring-rows with your body as horizontal as you can get it***
****Strict 45 minute cap****
You can make a donation to support the families of the lost heroes. Your support will be collected by the CrossFit Kids Foundation where 100% of the donations will be distributed to the families. Click HERE
ANNOUNCEMENTS: Another Paleo Challenge is in the works! Do you want to look, feel and perform your best? Then you gotta do this! It is only 30 days, and it will change your life for the better. Check out the Paleo Challenge – Fall 2013 rules under the Nutrition tab above and be sure to fill out the sign-up sheet at the gym. Also, join the Facebook group. More info will be coming:
There is a two person team competition called It Takes Two to Tango which will be held at CrossFit Talon in Cool Springs, TN on September 21 (it’s a one day event). There is both scaled and Rx divisions. Several people from CFF have signed up thus far and I’m hoping several more will follow suit. Talk to your fellow gym members, partner up and sign up here!
FUNNY. Judging by how much chalk ends up on the floor at our gym, I feel like this is how lots of you chalk up: