Conditioning Complete the following for time: “Angie” 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Air Squats *Complete all reps of each exercise before moving to the next.* ***30 minute cap***
Man of Steel Rumor has it Clark Kent has a 8,540,250,890 kg Snatch, a 17,023,652,125 kg Clean and Jerk (both without the hook grip), and a “Fran” time of 4 seconds. His barbell is made of the metal that Wolverines skeleton is made of and in order to fit so much weight in such a small area, he uses neutron stars instead of bumper plates. Man of Steel is out this weekend…go see it!
Katelyn’s brother, Greg, putting up some serious weight
Workout of the Day
Warm up 3-5 minutes of jump rope, double under work Group mobility
Strength Deadlift Complete two deadlifts every minute on the minute for 12 minutes @ approximately 85% of 1RM (or if you were here on a Wednesday in the past 5 weeks, add 5 -10 lb to your previous load)
Conditioning 5 rounds for time of: 40 Double unders (120 singles) 30 Kettlebell deadlift high-pulls (53 / 35 lb) demo video 20 Kettlebell swings (53 / 35 lb)
***Note: for the KB DL high pulls, the KB starts on the ground for each rep and ends with the hands at the chin with the elbows above your hands.
2) Stronger Faster Healthier Pure Whey Protein is back in stock. Get it while it lasts!
3)Become a STEVE’S CLUB NASHVILLE STAR! For just $10 a month you can provide healthy snacks for 1 kid for 1 week. For many of them, this may be the only nutritious unprocessed food that they see the entire day. Help inspire confidence, strength, and determination in Nashville’s underserved youth! Look for the sign up info on the wall at the gym.
4) Our gym is going to participate in the Hope for Cures. Our goal is $300. CrossFit, Inc. is committed to be a driving force in finding Cures for catastrophic children’s illnesses. Through the efforts of our affiliates and, ultimately you, the CrossFit community can be a driving force in the fight against children’s cancer and other illnesses. Our ability to make change is infinite. Our action is a responsibility. Read about it here: http://hope.crossfit.com/cures There is a workout for this, too. ”Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.
5) This Saturday Katelyn and I will be having people over to grill out, swim in the pool, soak up some sun and have some drinks. We recently amassed a TON of red and white wine and quite a bit of beer plus Casey inherited a bunch of other alcohol, so we figured instead of having it sit around the house, we’d like to share with the members of CFF. All of you are invited. More details forthcoming.
Conditioning Complete the following for time: 15 Power snatches (95 / 65 lb) 15 Sprawl balls (20 / 14 lb) Demo video 200 m run 12 Power snatches 12 Sprawl balls 200 m run 9 Power snatches 9 Sprawl balls 200 m run
ANNOUNCEMENTS: 1) Remember to RSVP for classes!
2) Stronger Faster Healthier Pure Whey Protein is back in stock. Get it while it lasts!
3)Become a STEVE’S CLUB NASHVILLE STAR! For just $10 a month you can provide healthy snacks for 1 kid for 1 week. For many of them, this may be the only nutritious unprocessed food that they see the entire day. Help inspire confidence, strength, and determination in Nashville’s underserved youth! Look for the sign up info on the wall at the gym.
4) Our gym is going to participate in the Hope for Cures. Our goal is $300. CrossFit, Inc. is committed to be a driving force in finding Cures for catastrophic children’s illnesses. Through the efforts of our affiliates and, ultimately you, the CrossFit community can be a driving force in the fight against children’s cancer and other illnesses. Our ability to make change is infinite. Our action is a responsibility. Read about it here: http://hope.crossfit.com/cures There is a workout for this, too. “Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.
5) This Saturday Katelyn and I will be having people over to grill out, swim in the pool, soak up some sun and have some drinks. We recently amassed a TON of red and white wine and quite a bit of beer plus Casey inherited a bunch of other alcohol, so we figured instead of having it sit around the house, we’d like to share with the members of CFF. All of you are invited. More details forthcoming.
Strength Back squat 5 x 5 @ 65 – 70% of 1 RM Shoulder press 5 x 5 @ 65 – 70% or 1 RM
Conditioning
AMRAP in 10 minutes of: 7 Push presses (115 / 75 lb) 14 Front squats (115 / 75 lb) 21 Lateral jumps over bar (feet must leave and land at the same time)
Want to help kids eat well and put our gym in the running to win a 2 Pood demon bell? Become a STEVE’S CLUB NASHVILLE STAR and win a DEMON BELL by signing up for a $10 a month recurring donation. For just $10 a month you can provide healthy snacks for 1 kid for 1 week. For many of them, this may be the only nutritious unprocessed food that they see the entire day. The gym with the most Stars signed up by the Stars & Stripes Open wins a 2 POOD DEMON BELL!!! Thank you for helping us inspire confidence, strength, and determination in Nashville’s underserved youth! Look for the sign up info on the wall at the gym.
Because we want to provide the best coaching we can, we are going to make it mandatory to RSVP for classes. You can RSVP for a class up to 5 days in advance of your class; however, if you do not attend that class, it will be counted as a no-show. You can cancel a reservation you cannot attend up to an hour prior to the class start with no penalty. The goal is to limit our class sizes and make sure we are fair to those who follow the defined processes. Let us know if you have any questions, and thanks in advance for your cooperation!
Skill Take 10-15 minutes to work on something that needs working on
Conditioning 3 rounds for time of: 15 Thrusters (95 / 65 lbs) 20 Abmat butterfly sit-ups 15 Burpees ***3 min rest*** 3 rounds for time of: 10 Thrusters 15 Abmat butterfly sit -ups 10 Burpees ***3 min rest*** 3 rounds for time of: 5 Thrusters 10 Abmat butterfly sit-ups 5 Burpees
Make sure you glance at the clock and rest exactly three minutes between sets- no more, no less.
Your score will be the time you finished all of the above, including the 3 minute rest periods. Also, if you can do the Rx weight but it is pretty heavy, like you can’t do more than 12 thrusters unbroken at the beginning of the WOD, you may want to scale back in the pounds. You are doing quite a few reps (90), so make sure you choose a weight that allows you to do several, if not all, reps unbroken at a time.
Warm up 3-5 minutes of jump rope, double under work Group mobility
Strength Deadlift Complete two deadlifts every minute on the minute for 12 minutes @ approximately 80-85% of 1RM (or if you were here on a Wednesday in the past 4 weeks, add 5 -10 lbs)
Conditioning AMRAP in 12 minutes of: 5 Strict pull-ups (no kipping, no supinated grip) 10 Box jumps (24 / 20 inches) 15 Hand release push-ups
From CrossFit East Bay: “This is an inspiring TED talk by CrossFit East Bay Athlete Russell Redenbaugh, who is a self-made millionaire. He is also a Black Belt in Brazilian Ju-Jitsu, and a three time world champion medalist in the Master’s category. He has trained with me in CrossFit for the last three years, typically two times a week. Oh, I forgot (as I often do) he is completely blind and has been for most of his life, and has four fingers total on both hands.
Russell is truly inspiring, and this is well worth watching and sharing.”
Strength Max out Monday! Back squat 3-2-2-1-1-1-1 Press 3-2-2-1-1-1-1 If you have a former 1RM, try to follow these percentages and match them with the rep scheme above: 60% – 70% – 80% – 90% – 95% – 100% – 105%. ***Strict 30 minute cap***
Conditioning AMRAP in 8 minutes of: 20 Jumping back squats (45 / 35 lbs) Demo video 20 Kettlebell Swings (53 / 35 lbs)
Strength Max out Friday! Front squat 3-2-2-1-1-1 Push press 3-2-2-1-1-1 If you have a former 1RM, try to follow these percentages and match them with the rep scheme above: 60% – 70% – 80% – 90% – 95% – 100% – 105%. ***Strict 30 minute cap***
Conditioning AMRAP in 8 minutes of 8 Thrusters (95 / 65 lbs) 8 Burpees
Greg Glassman, CrossFit CEO, speaks on nutrition back in 2007.
