CrossFit Memphis

Floor to Overhead

Beginners
2,000 lbs.
50 lbs. x 40 reps
75 lbs. x 26 reps
95 lbs. x 21 reps

Intermmediate
4,500 lbs.
95 lbs. x 47 reps
115 lbs. x 39 reps
135 lbs. x 33 reps

Advanced
7,000 lbs.
95 lbs. x 73 reps
115 lbs. x 60 reps
135 lbs. x 51 reps
155 lbs. x 45 reps

Hey CrossFitters,

We’ve got a busy weekend coming up so make sure you’re all rested up and ready to go.

Friday:
CrossFit Memphis classes will run as scheduled, but we will also be meeting at the Racquet Club of Memphis for the FireCracker 5k for the 7pm race. I recommend everyone who plans to attend the event go ahead and register. We’re already registered and will probably arrive around 6pm.

Saturday:
Class schedule is changing for Independence Day. There will be a single 10am class and a pool party to follow at a secret location. You have to come to CrossFit Memphis to be given the location due to the fact that this goes out to way too many people, some of which who are just… plain… creepy. You know who you are!!!

Permanent Schedule Change:
The evening schedule will no longer alternate but will be the same Mon-Thur. Click here to view the updated schedule.

Nutrition Tip:
“Fitness Supplements” will only maximize your training and physique potential if you’re already following the guidelines that we put out for good nutrition habits. So, if you’re spending $$$ on supplements to burn fat and increase muscle mass, but your daily nutritional habits are no bueno then you need to do a reality check. Supplement companies are unique in that there is no quality control agency to monitor the truthfulness of their advertising and side-effects.

On the other side of the coin, they have the ability to experiment and produce amazing products. Consult with trusted individuals who have experience with nutrition and supplementation. That’s why we’re here!

One last thing:
Make sure to get your picture taken so that we can post you on our members page. Also, fill out this form and email it to me so we can post some info with your pic.

Look forward to seeing y’all this weekend!

Be Nasty,
Mike, Doug and Ashley

Deadlift Work

Then

AMRAP 8 min:

10 Burpees

Kroc Rows

Can You Get Fit in Six Minutes a Week? By Gretchen Reynolds, The New York Times

“Fight Gone Bad”

Three rounds of:

Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Overhead Press work

Then:

2 Rounds:

35 Box Jumps

35 KB Swings

35 Push-ups

Now here’s a blog entry from CrossFit RVA. It’s been brought to my attention by a few of our members and I think it’s a great, so here it is:

You Can’t Out-Train a Bad Diet

Last weekend, I went to the CrossFit Nutrition Certification, headed up by Robb Wolf, owner of one of the first CrossFit gyms, and frequent contributor and co-founder of the Performance Menu, and previously a research biochemist. So, he knows a thing or two.

I had a great time at the Certification. For the most part, these were things I had already been exposed to. The cert espoused a combination of Paleo foods (Lean meats, vegetables, nuts, some starch, no sugar), in some cases combined with modified versions of the Zone diet (40% Carbs, 30% Protein, 30% Fat), adjusted to fit individual needs. Additionally, we received a crash-course in Endocrinology and the digestive system, to try and understand the underlying mechanisms of an effective nutritional plan, instead of merely “black boxing” everything. A little post-workout nutrition, a condemnation of grains, dairy,and legumes, and we were good to go.

Not to say that I did not learn anything factual at the cert, because I did. But what I took home with me had much more to do with the effectiveness of a properly implemented diet, rather than the comparative ratios of n-3/n-6 in Paleolithic and Modern man. We were shown not just the requisite before and afters, but blood work showing dramatically lowered triglycerides, blood pressure, and blood glucose levels. We heard stories of some of CrossFit’s best making simple changes to their diet, resulting in new PR’s, both in metcons and strength work, as well as favorable body composition changes.

So, this is what I ask, for anyone willing to listen and put in the effort. For a moment, put down your caramel macchiato (but God I love black coffee!), your Coke, or that cream cheese smeared bagel, and take a look at what you’re eating. OK, so maybe you aren’t eating that badly, but I can say with certainty that many of our members put little thought into what actually goes into their mouths. (Keep it appropriate here DP) With more certainty I can say that few have put the time and effort into dialing in their diet to maximize the performance, recovery, and positive body composition changes gained from hard training.

Why? Because it’s hard. Sometimes it is easier to put out hard for 15 minutes and collapse in a sweaty heap than it is to put in the time necessary to track, plan, and execute a nutrition plan. But sadly enough, you can’t out-train a bad diet. Through diet, you can ensure that you are fueled optimally during your workouts, reduce inflammation and promote recovery, and hasten fat loss and muscle gains. If you’re stuck eating like it’s a 5 year old’s birthday party, stuffing yourself with hot dogs, ice cream and cake, you’ll eventually look on the whiteboard and see your times aren’t improving, look in the mirror and realize you don’t look any different than you did 6 months ago, and wake up in the morning and still feel the effects of that workout from three days ago.

Think about it, have you achieved the goals you sought when beginning CrossFit, all of them? Sure, you look, feel and perform better, but do you look, feel, and perform at what you know to be your best? Are you satisfied? If you aren’t, know that outside of the genetically and chemically gifted, you won’t get everything you’re looking for without putting in a little effort on the diet side of the equation.

The diet/nutrition world lacks much in the way of foundational principles that everyone can agree on. There’s huge disagreements concerning just about everything; levels and types of carbs, necessary amount of protein, amounts and which types of fats are little molecules of satan in disguise, etc… So what can you, the informed CrossFitter, do? Try Paleo. Don’t measure, count, or anything of that nature, but simply address the quality, not quantity of your food. If you don’t look, feel, and perform better, after a month, then quit, and do something else. I’m sure Dr. Ornish or McDougal would love to sell you a book. Otherwise, keep at it, and see where it takes you. My bet is that you’ll be a better CrossFitter for it.

Sunday Open Gym:  Do any workout you missed from the week!

Scroll down to browse the old workouts.  Also check out the article posted yesterday on how to gain body fat!