Workout of the Day
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:
Basic everyday WODs.
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!
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?
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:
Strength
Front Squat 2-2-2-2-2
Increasing the weight each set, find your 2 rep max
Conditioning
Complete the following for time:
400 m run
40 Wall-balls (20 / 14)
300 m run
30 Wall-balls
200 m run
20 Wall-balls
REMINDER: WE ARE CLOSED ALL DAY SUNDAY 9/1 AND MONDAY 9/2. Have a fun and safe weekend!
We’d like to wish good luck to Sarah Brown and Bob Larson as they go get their Level 1 CrossFit Trainer Certifications this weekend! We hope you learn a lot and get a PR on Fran!
Yeah! Aaron Rodgers! My boy! My respect for him just doubled. Eat Like a Caveman! 10 Celebrities Touting the Paleo Diet – Indian Country
It’s funny how something as simple as a barbell has had such a tremendously positive impact on my life. What if everyone had a barbell? Lifting weights is about much more than physical strength. Watch the first 40 seconds of the video below. It’s very true.
Skill
Spend 15 minutes working on a gymnastics movement, double-unders, or mobility
Conditioning
AMRAP in 20 minutes of:
18 Kettlebell swings (53 / 35)
16 Box jumps (24 / 20)
14 Overhead squats (95 / 65)
Excellent job to everyone who hit a PR on their deadlift yesterday!
REMINDER: we are closed this Sunday and Monday
Want to get better at your handstands? Former Olympian David Durante giving pointers on proper handstand form. Pretty much exactly what Amelia had us do when she held that clinic at the Nashville Gymnastics Training Center back in June.
Strength
Deadlift 3-2-2-1-1-1-1 (last done on June 25th)
Increasing the load each set, find your 1 rep max
If you currently have a 1 RM deadlift, follow these percentages with the rep scheme:
60% x 3, 70% x 2, 80% x 2, 90% x 1, 95% x 1, 100% x 1, 103-105% x 1
***Strict 20 min cap***
Conditioning
AMRAP in 10 minutes of:
5 Deadlifts @ 50% of your 1RM
15 V-ups (demo video)
25 Lateral jumps over the bar
Awesome article by an awesome woman. Julie Foucher (2nd place finisher of the 2012 CrossFit Games) writes a column for the Huffington post: Ladies, lets aim for the top of the podium – Huffington Post
Mark Rippetoe explains the proper setup position for the Deadlift. Sounds familiar, huh?
Strength
Shoulder Press 5 x 5 (2.5 – 5 lbs heavier than last session)
Conditioning
800 m run
30 Thrusters (115 / 75)
50 Pull-ups
*15 min cap*
Chopping wood helps your…well, wood! Chopping boosts testosterone more than sport – ABC Science
Our Carb Addiction? -WGBH News
Professional surfer Anastasia Ashley’s unique warm up routine. Should we start incorporating something like this in our group mobility? HA!