• Tuesday:
  • MetCon: 15-30min
    • 3 Rounds
      • 20 KB Swings (m= 1.5 pood)(w= 1 pood)
      • 40 Push Press (m=45#)(w=30#)
      • 60 Squats
    • Cool-down: 5-10min
    • Clean Up Your Weights, Foam Roll, Static Stretch, Post-Workout Shake

CrossFit Memphis Newsletter #71

CrossFitters,

Schedule Change for Saturday Classes!

Saturday classes are now at 10am, 11am and noon.  The noon class will be a fundamentals class for newer members and anyone that wants to get some extra instruction and work on the basics.

Mike and Doug Out of Town this Weekend!

Mike and I will be out of town this weekend for his bachelor party.  Ashley will be teaching class on Friday afternoon, Saturday (At our new times!  See above!), and either Ashley or Rob will be here Sunday for open gym.

FYI: Mike and Ashley are getting married here at the gym next Saturday (23rd).

Mike Bledsoe; wolfpack of one…

Does anyone have a leather satchel (or murse, ie. man-purse) that Mike can wear, and probably lose…?  Seriously.

“You are the average of the 5 people you hang out with the most.”  Hopefully they eat right and train hard.

Garage Games 2010 – Feb 6th-7th

We will be sponsoring the Garage Games in Woodstock, GA (click here for directions) Feb 6th and 7th.  If anyone is interested in competing please let us know ASAP and we can get you registered and make sure you have a place to stay.

Click here to the the Garage Games website!

Cheap Home Gym Equipment!

We are supplying equipment for the competition above and will be ordering it in bulk (at a discount).  If anyone wants some cheap gym equipment to use at home let us know ASAP.

We can get you 10% off (plus no shipping costs) any CrossFit type equipment for you to use at home.  We need to know in the next week or so.  Thanks!

Click here to see the equipment!

See you in the gym!

Be Nasty,

Mike, Doug and Ashley and now Rob too!!

3 Rounds:

21 Knees to Elbows

21 Kettlebell Swings (1.5 pood)(1 pood)

21 Pushups

10 Towel Pullups

21 Box Jumps

21 Supermans

50 lunges

Dr. Barry Sears CrossFit Presentation Part 3, CrossFit Journal Preview – video [wmv] [mov]

Clean and Jerk – 2,2,2,2,2

3 Rounds:

• 100 yds Farmers Walk
• 20 Burpee/box jump/jumping pullups

CrossFit Memphis Newsletter #25

CrossFitters,

Fitness Joke of the Week:
“I have flabby thighs, but fortunately my stomach covers them.“

Saturday – Mindy Bush’s Going Away Party and UFC 100:
We will be gathering this Saturday evening at 8:30pm at Justin and Lisa McAdoo’s mansion to wish Mindy a safe trip to her new home in Chicago!  Please bring $5 to CrossFit Memphis before Saturday to help pay for the UFC fights so Justin and Lisa don’t get stuck with the bill for the b-zillionth time   Also, be sure to bring an abundance of food and beer!  Click here for directions!

Sunday Ultimate Frisbee Game:
This Sunday at 2pm we are going to get together to play a game of Ultimate Frisbee at the University of Memphis Track just outside the field house.  In light of this event, there will be NO class at CrossFit Memphis on Sunday!  Click here for directions.

Mike Bledsoe Proposes to Ashley Mays at CrossFit Memphis:

Hooray!  Mike and Ashley are getting married!  You’re each others first spouse!  At’a way to get the first one out of the way!    I hope Ashley knows that the Bledsoe genes are anything but recessive… Thus, the world better be ready for more Bledsoes!  God help us all!  In all seriousness we are all super happy for the two of you and wish you a long and happy marriage!  -Doug and Friends

Here’s the Video!

Cheat Meal of the Week – from www.thisiswhyyourefat.com:

• The Luther Rory – A one third pound of sirloin topped with two slices of white American cheese, four strips of bacon, peanut butter, between two Krispy Kreme donuts.

Ladies: Tank Tops Are Finally Here:
Our UPS man quit avoiding us today and dropped off your tanktops which have been sitting in his truck for weeks (my words not his…).  They’re pretty cool so I could see how he became attached to them… even if they were in an unopened box.  Don’t worry though I scolded him by rolling up an old newpaper and smacking him on the nose with it… (Bad UPS man! No! Bad! Drop it! Droooop it! Good Boy!) Rest assured he won’t do that again!

The shirts are red, with a special logo of a lady crossfitter on the front with the statement, ” I Do Pull-ups” on the back so all the wanna-be cardio bunnies of the world know not to mess with you because (sweet and adorable as you are…) you could take’em in a second if they decided to cross you!  Hail CrossFit!    Ok sometimes my fingers get the best of me… these are higher quality than shirts of the past and thus more expensive for us to make so they are $25.

Please do your best to take any “what do you mean 5 more dollars” anger out on Mike or better yet one of the interns.  Which intern is up to you… Hung knows martial arts and Teresa… well she’s just crazy… Your pick.

Nutrition Tip:
In the last newsletter I wrote about how fantastic Jason’s Deli is for a meal out.  Specifically their salad bar is very fresh and has everything you need for a healthy as well as tasty meal.  This week I want to introduce Eatwell Japanese Buffet in Bartlett.

It just opened a few months ago.  If you haven’t been there you need to feed your horse and gallop yonder to eat up some of the best grub in town.  Unlimited sushi, grilled steak, chicken and tons of veggies for under $15 (after tip) if you go before 4:45pm.

Nutrition Joke of the Week:
“If you eat something and no one sees you eat it then it has no calories!”

Be Nasty,
Doug and Mr. and Mrs. Mays

21-18-15-12-9-6-3 rep rounds of:

Front squat

Knees to Elbows

CrossFit Memphis Newsletter #24

Hey CrossFitters,

Congrats to CrossFit Performance Coach, Doug Larson, for running Friday’s 5k (3.1 miles) in a time of 22:43.  For someone who never, ever, jogs because he thinks it’s boring and unproductive, that’s not bad!

Fitness Joke of the Week:
“I don’t exercise at all.  If God wanted to me touch my toes, He would have put them higher on my body.”

Saturday – Mindy Bush’s Going Away Party and UFC 100:

We will be gathering this Saturday evening at 8:30pm at Justin and Lisa McAdoo’s mansion to wish Mindy a safe trip to her new home in Chicago!  Please bring $5 to CrossFit Memphis before Saturday to help pay for the UFC fights so Justin and Lisa don’t get stuck with the bill for the b-zillionth time   Also, be sure to bring an abundance of food and beer!  Click here for directions!

Sunday Ultimate Frisbee Game:
This Sunday at 2pm we are going to get together to play a game of Ultimate Frisbee at the University of Memphis Track just outside the field house.  In light of this event, there will be NO class at CrossFit Memphis on Sunday!  Click here for directions.

Cheat Meal of the Week:

• The Potluck Burger – A burger with sliced hot dogs, potato salad, mac and cheese, tomato, ketchup, mustard and mayonnaise.

Nutrition Tip:
Think you can’t go out and eat healthy?  Try the Salad Bar at any Jason’s Deli!  Tons of fresh veggies, nuts, seeds and a few hard boiled eggs and you’re all set.  If you get it “to-go” then you’ll be able to easily squeeze two huge meals out of it for about $8!  Click here for directions.

Fellas:
If your mother wasn’t in town this weekend and you haven’t talked to her then you make sure to call her and tell her you love her, you’re an unappreciative punk!

Ladies:
If you’re man doesn’t follow the aforementioned advice then you have my permission to secretly mix a heavy dose of laxatives into his morning coffee.  Then later that day give a soft knock on the bathroom door followed by, “Do you think it’s God getting you back for not listening to Doug and Mike like you know you should?”

Nutrition Joke of the Week:
“Inside of me there is a thin person struggling to get out, but I can usually sedate her with 4 or 5 cupcakes.”

Be Nasty,
Mike, Doug and Ashley

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