Kurt hitting 495 on his deadlift, Pat running for cover in case the building crumbles when Kurt drops it, and Jamie…in awe?
Workout of the Day
Strength Take 15 minutes to work up to a heavy snatch balance
Conditioning 4 rounds for time of: 30 Torque balls – 15 each side (20/14 lbs) 15 Box jump overs (24 / 20 inches) 200 m Farmers Carry (53 / 35 lbs)
Holiday hours Thursday, July 4th: Closed for all classes Normal schedule resumes Friday, July 5 and Saturday, July 6th. Monday, July 8th there will be no 3:30 PM class
Skill Turkish get-ups Spend 10-15 minutes working up to a heavy weight. Shoot for 20-30 reps each arm.
Conditioning “DT” Complete 5 rounds for time of: 12 Deadlifts (155/105 lbs) 9 Hang power cleans (155 / 105 lbs) 6 Push jerks (155 / 105 lbs)
Katelyn and I would like to thank everyone who filled out the survey we emailed you on Monday, July 1st. As the owners, it’s good to hear the good, the bad, and the innovative. We are taking everything you say into consideration and have already have begun discussing how we may implement some of the suggestions you gave. Keep in mind that the feedback you give will result in better coaching, a better gym, and a stronger community. Thank you.
One of our members, Matt Phillips, is a damn impressive dude. His story is nothing short of amazing. He shattered all his excuses and grabbed the bull by its horns. Matt and I have been working together since October 2012 and I couldn’t be happier with how far he has come. I remember when he first came to work with me – I told him I wasn’t suited to work with an individual of his current physicality (he was previously a paraplegic), but he urged and convinced me and promised himself he needed CrossFit in his life. Looking back, I have zero regrets. He is one of the hardest working members at the gym. Matt has recently signed up for a contest through GNC and will need your votes to help him win (voting begins July 15th). He deserves nothing less. Check out his video below.
Strength Thruster 3-2-2-1-1-1 *Taken from the racks* **Bonus if you clean it** ***And by bonus I mean the coach will give you a high five and people will think you’re a badass***
Conditioning From CrossFit.com AMRAP in 12 minutes of: 10 Burpees 25 Double-unders (75 singles)
Holiday Schedule: Closed July 4th
We only have about a week left and we are still slightly short (about $60) of our modest goal of $400!Help find cures to catastrophic illnesses! Make a donation – even if it’s only a dollar – and help CFF reach its modest goal!http://hope.crossfit.com/cures
This may be an extreme example, but it still boggles my mind that people still drink soda. A good rule of thumb for food is if it causes tooth decay, there’s no way it’s good for the rest of the body. Woman Drinks Coke Instead Of Water For 16 Years
Strength Back squat 5 x 3 (5-10 lbs heavier than last session) Shoulder press 5 x 3 (2.5 -5 lbs heavier than last session)
Conditioning Complete the following for time of: 50 Shoulder to overhead (135 / 95 lbs) For the shoulder to overhead, you can do the press, push press, or push jerk ***Every time you set the bar down, do 20 walking lunges (10 each leg).*** For example, say you do 10 reps and then drop the bar, you will then have to do 20 walking lunges. If you fail the 50th rep, you will have to do 20 walking lunges before picking it and finishing.
We only have about a week left and we still slightly short of our modest goal of $400!Help find cures to catastrophic illnesses! Make a donation – even if it’s only a dollar – and help CFF reach its modest goal!http://hope.crossfit.com/cures
Big thank you to the following people who donated:
Gabe Lamberth
Patrick Starnes
James Bowen
Alicia Krawczak
Sarah Brown
Jamie Kever
Rex Baldazo
Ashley Love
This Saturday, starting at 9 AM Steve’s Club Nashville and Crossfit Nashville are proud to present the Stars & Stripes Summertime Open, our first USAW sanctioned weightlifting meet. This fundraiser event will be held at Crossfit Nashville and all proceeds will go to helping continue the Steve’s Club Nashville mission.
The entry fee for this event is $50 but the price will increase to $65 after Midnight on June 22. To sign up for this event go to www.stevesclubnashville.org.
Think the muscle-up is difficult? Check this stuff out:
Strength Take 15 minutes to work up to a heavy power clean (AHAP)
Conditioning AMRAP in 10 minutes of 10 Hang power cleans (135 / 95 lbs) 15 Box jumps (24 / 20 inches) 20 Wall-balls (20 / 14 lbs)
We only have about a week left and we still slightly short of or modest goal of $321!Help find cures to catastrophic illnesses! Make a donation – even if it’s only a dollar – and help CFF reach its modest goal! http://hope.crossfit.com/cures
This weekend there is an Olympic Weightlifting competition at CrossFit Nashville this Saturday. It starts at 9, so we (Katelyn an I) will be heading over there after the WOD on Saturday. Feel free to come and check out some great weightlifters. They will be performing the snatch then the clean and jerk.
Strength Snatch Take 5 minutes to work up to 60-70% of your 1 RM snatch, then every minute on the minute for 10 minutes, complete 2 snatches @ 60-70% (full squat)
Want a good laugh? For those of you who don’t follow us on FB (go like us!), you probably didn’t see that Travis posted this on our FB page a week or two ago, which I’ve been meaning but forgetting to share on here. It’s pretty hilarious. Read up for a good laugh: #StopCrossFit
How Junk Food Can End Obesity: Demonizing processed food may be dooming many to obesity and disease. Could embracing the drive-thru make us all healthier?– The Atlantic
Strength Take 15 minute to build up to a heavy split jerk from the racks
Conditioning 3 min AMRAP of Ketllebell swings ( 53 / 35 lbs) 1 min rest 3 min AMRAP of Push presses (45 / 35 lbs) 1 min rest 3 min AMRAP of Jumping back squats (45 / 35 lbs) 1 min rest 3 min AMRAP of 10 m shuttle sprints
Your score will be the total number of reps completed for each exercise. Make sure to jot down your reps between each AMRAP. Also, the 10 m shuttle sprint will be in the part of the parking lot outside of the dock doors, so please remember not to park there. And if you use an empty barbell for the push presses and jumping squats, please do not drop them! Thanks!
Help find cures to catastrophic illnesses! Make a donation – even if it’s only a dollar – and help CFF reach its modest goal! http://hope.crossfit.com/cures
Conditioning 30 Kettlebell snatch and overhead lunge – 15 each arm/leg (53 / 35 lbs) Demo video 30 Ring-dips 400 m run 20 Kettlebell snatch and overhead lunge – 10 each arm/leg 20 Ring-dips 400 m run 10 Kettlebell snatch and overhead lunge – 5 each arm/leg 10 Ring-dips 400 m run
For the KB snatch and OH lunge, you cannot partition them in sets less than five. Also, we will be doing them as demonstrated in the video. If you’re snatching with the left arm, you will lunge out with your right leg. If it’s your right arm snatching, you’ll lunge out with your left leg.
How much sleep does the Champ get? A lot more than me.
