Name: Michael, aka "Matraca"

Email:

Web Site: http://www.cfmemphis.com

Posts by Matraca:

    WOD: 03/12/2010

    March 11th, 2010

    All Bands

    CrossFit Total

    • 1RM Back Squat
    • 1RM Overhead Press
    • 1RM Deadlift

    Click here to improve your Olympic lifts!!!

    No Comments "

    WOD: 03/11/2010

    March 10th, 2010

    White Band

    • Strength/Skill Work: 10-15min
      • 500 meter Row
    • MetCon: 5-20min
      • 10 Squats
      • 10 Pushups
      • 10 Jumping Pullups
      • 10 Situps
      • 20 Squats
      • 20 Pushups
      • 20 Jumping Pullups
      • 20 Situps
      • 30 Squats
      • 30 Pushups
      • 30 Jumping Pullups
      • 30 Situps

    Grey Band

    • Strength/Skill Work: 10-15min
      • 500 meter Row
    • MetCon: 5-20min
      • 10 Squats
      • 10 Pushups
      • 10 Banded Pullups
      • 10 Situps
      • 20 Squats
      • 20 Pushups
      • 20 Banded Pullups
      • 20 Situps
      • 30 Squats
      • 30 Pushups
      • 30 Banded Pullups
      • 30 Situps

    Green Band

    • Strength/Skill Work: 10-15min
      • 500 meter Row
    • MetCon: 5-20min
      • 15 Squats
      • 15 Pushups
      • 15 Pullups
      • 15 Situps
      • 30 Squats
      • 30 Pushups
      • 30 Pullups
      • 30 Situps
      • 45 Squats
      • 45 Pushups
      • 45 Pullups
      • 45 Situps

    Blue Band

    • Strength/Skill Work: 10-15min
      • 500 meter Row
    • MetCon: 5-20min
      • 25 Squats
      • 25 Pushups
      • 25 Pullups
      • 25 Situps
      • 50 Squats
      • 50 Pushups
      • 50 Pullups
      • 50 Situps
      • 75 Squats
      • 75 Pushups
      • 75 Pullups
      • 75 Situps

     

    5:30 Weightlifting Class

    • snatch: work up to 75%x2×5
    • cln and jerk: work up to 75%x2×4
    • back extensions: 3 x 10
    • weighted sit ups x 25
    • chins; 15 total

    No Comments "

    WOD: 03/10/2010

    March 9th, 2010

    White Band

    • Strength/Skill Work: 10-15min
      • Overhead Squat 5-5-5
    • Metcon:
      • 21-15-9
        • Sumo Deadlift High Pull (Bar)
        • Ring Dips

    Grey Band

    • Strength/Skill Work: 10-15min
      • Overhead Squat 3-3-3
    • Metcon:
      • 21-15-9
        • Hang Power Cleans (115)(80)
        • Ring Dips

    Green Band

    • Strength/Skill Work: 10-15min
      • Overhead Squat 1-1-1
    • Metcon:
      • 21-15-9-3
        • Power Clean (135)(95)
        • Ring Dips

    Blue Band

    • Strength/Skill Work: 10-15min
      • Overhead Squat Max Reps with Body Weight
    • Metcon:
      • 21-18-15-12-9
        • Power Clean (155)(115)
        • Ring Dips

    Keep training everyone!!

    No Comments "

    WOD: 03/09/2010

    March 8th, 2010

    Group Warm-up: 5-10 min

    White Band

    • Strength/Skill Work: 10-15min
      • Pushups – 10/5 reps
    • MetCon: 5-20min
      • 6 Rounds
        • 400 meter Run
        • 15 Kb Swings (35/25)
        • 15 Pullups

    Grey Band

    • Strength/Skill Work: 10-15min
      • Pushups – 30/15 reps
    • MetCon: 5-20min
      • 5 Rounds
        • 800 meter Run
        • 20 Kb Swings (55/35)
        • 20 Pullups

    Green Band

    • Strength/Skill Work: 10-15min
      • Ring Pushups – 40/10 reps
    • MetCon: 5-20min
      • 5 Rounds
        • 800 meter Run
        • 25 Kb Swings (55/35)
        • 25 Pullups

    Blue Band

    • Strength/Skill Work: 10-15min
      • Ring Pushups – 60/20 reps
    • MetCon: 5-20min
      • “Eva”
        • 5 Rounds
          • 800 meter Run
          • 30 Kb Swings (70/55)
          • 30 Pullups

    5:30pm Weightlifting

    • A) Power Snatch – 6×3 (70%)
    • B) Power Clean and Jerk – 6×3 (70%)
    • C1) Front Squat – 6×3 (70%)
    • C2) Toes to Bar – 6×5 Fast Reps

    CrossFit Memphis Newsletter #83

    CrossFitters,

    Congrats to Mike McGoldrick and Ashley Bledsoe for Qualifying for CrossFit Regionals!!!

    Olympic Weightlifting Classes – Tuesdays and Thursdays at 5:30pm!!!

    In addition to regular CrossFit classes we are now offering weightlifting classes.  At 5:30 on Tuesdays and Thursdays we will have CrossFit in the main room and Weightlifting practice in the back room.  Classes will focus on techinque for the snatch, clean and jerk and squat variations.  There will be no conditioning  :-)

    See you in the gym!

    Be Nasty,

    Mike, Doug, Ashley and Rob

     

    No Comments "

    WOD: 3/8/2010

    March 8th, 2010

    Click here to see the CrossFit Sectional Results

    Monday

    White Band

    • Strength/Skill Work: 10-15min
      • Chinup negatives 3, 3, 3, 3
    • MetCon: 5-20min
      • AMRAP 15 min
        • 5 Handstand Holds
        • 5 Sumo Deadlift High Pulls
        • 5 Overhead Squats
        • 200 meter Run

    Grey Band

    • Strength/Skill Work: 10-15min
      • Chinups 3, 3, 3, 3
      • MetCon: 5-20min
        • AMRAP 15 min
          • 5 Handstand Holds
          • 5 Sumo Deadlift High Pulls
          • 5 Overhead Squats
          • 200 meter Run

    Green Band

    • Strength/Skill Work: 10-15min
    • Chinups 1, 1, 1, 1
    • MetCon: 5-20min
      • AMRAP 15 min
        • 5 HSPU
        • 7 Hang Squat Snatches
        • 200 meter Run

    Blue Band

    • Strength/Skill Work: 10-15min
    • Chinups 1, 1, 1, 1
    • MetCon: 5-20min
      • AMRAP 15 min
        • 5 HSPU
        • 7 Squat Snatches
        • 200 meter Run

    No Comments "