Group Warm-up: 5-10 min

3 Rounds – 15:15 sec

• Thrusters (bar)
• Pull-ups or Rows
• Push-ups
• V-ups or Sit-ups

White Band

• Strength/Skill Work: 10-15min
  • Clean 5-5-5
• MetCon: 5-20min
  • “Christine”
    • 3 Rounds
      • 500 meter Row
      • 12 Deadlifts (m=135)(w=95)
      • 21 Box Jumps

Grey Band

• Strength/Skill Work: 10-15min
  • Clean 3-3-3
• MetCon: 5-20min
  • “Cindy”
    • AMRAP 20 minutes
      • 5 Pullups
      • 10 Pushups
      • 15 Squats

Green Band

• Strength/Skill Work: 10-15min
  • Clean 2-2-2-2
• MetCon: 5-20min
  • “Chelsea”
    • Every minute on the minute for 30 minutes:
      • 5 Pullups
      • 10 Pushups
      • 15 Squats

Blue Band

• Strength/Skill Work: 10-15min
  • Clean 1-1-1-1
• MetCon: 5-20min
  • “Mary”
    • AMRAP 20 minutes
      • 5 HSPU
      • 10 1 legged squats, per leg
      • 15 Pullups

I touch on this every time I explain a rowing exercise, thought you might like hear it from someone else

• Tuesday:
  • Group warm-up:
    • 3 Rounds, 30 seconds each:
      • Overhead Reverse Lunge
      • Press Snatch Balance
      • Inch Worms
      • Curtsey Lunges
  • MetCon: 15-30min
    • “Filthy Fifty”
      • 50 Box jump
      • 50 Jumping pull-ups
      • 50 Kettlebell swings (m=1 pood)(w=25#)
      • 50 Steps Walking Lunge
      • 50 Knees to elbows
      • 50 Push press (m=45#)(w=30lbs.)
      • 50 Back Extensions
      • 50 Wall ball shots (m=20#)(w=15#)
      • 50 Burpees
      • 50 Double unders
  • Cool-down: 5-10min
    • Clean Up Your Weights, Post-Workout Shake

Not exercise related but interesting nevertheless.  Enjoy!

This is very similar to the final WOD from the CrossFit Games.   We will scale as needed.

WOD:

• 15 cleans
• 15 Toes to bar
• 30 Box jumps
• 10 Muscle-ups
• 30 Kettlebell push presses
• 30 Double-unders
• 15 Thrusters
• 30 Pull-ups
• 30 Burpees
• 30 Overhead walking lunges

CrossFit Memphis Newsletter #32

CrossFitters,

“I Wish I Could Do That” Exercise Video of the Week – “Galimores”:

CrossFit Memphis Lean Eatin Challenge – Week 2:
It’s the second week of the CrossFit Memphis Lean Eatin Challenge.  Every Tuesday in the newsletter we will suggest a positive dietary habit for the current work week that we think will be beneficial for everyone to try.  These suggestions are for the 5 day work week, so try save your cheat meals for the weekends when you are out having fun with your friends!

• Dietary Improvement – Week 2:
  • Take your meals with you to work!  Working 8 hours?  That’s 3 meals and/or snacks.  Three cups of homemade chili (in tupperware), 1 avocado, a bag of baby carrots, an apple, and some beef jerky is all it takes to save you a few dollars and keep you lean and sexy like the couple in the video below.

Hold your fellow CrossFitters accountable!  It’ll be easier to keep at it yourself if your friends are right there with you and you get to experience the improvements together!

Saturday Beginner Class from 1-2pm:
Saturday’s at 1pm will now be a beginner class where we take a little extra time going over the basics and slow down the pace a little bit for newer people that aren’t quite ready for the jump in intensity from their regular gym workouts to our daily WOD (Workout Of the Day).  If you are new or know someone that would like to try CrossFit but doesn’t want to be thrown to the wolves then this is the class for you/them.

We also will continue to have childcare services with CrossFit All-Star, Lisa Mac at this time so feel free to bring your little ones with you!

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

• Bacon Chip Nachos – Nuff said…

Nutrition Tip:
This is part 6 of a 6 part series (click here to watch parts 1, 2, 3, 4 and 5) of Dr. John Berardi being interviewed on Canadian television.  In this final video of the series, Dr. Berardi discusses how to get the most out of your time exercising (less time waisted at the gym)!



Saturday Night UFC 101 Party at Scott and Kim Shankle’s Place:



UFC fights are always a good excuse to come hang out with your fellow CrossFitters!  The fights from UFC 100 at Justin’s were amazing and no one is ever going to forget the Dan Henderson knockout where he flew through the air for a vicious jumping hammer fist to the face (1:15 into the video below).

The fights start at 9pm.  Everyone bring some food and drinks to share and we’ll feast while we watch!

Click here to see who will be fighting!

Click here for directions!

Be Nasty,
Mike, Doug and Ashley

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Supermans
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

A WOMAN’S WEEK AT THE GYM

If you read this without laughing out loud, there is something wrong with you. This is dedicated to everyone who ever attempted to get into a regular workout routine.

Dear Diary,
For my birthday this year, my daughter (the dear) purchased a week of personal training at the local health club for me.

Although I am still in great shape since being a high school football cheerleader 43 years ago, I decided it would be a good idea to go ahead and give it a try.
I called the club and made my reservations with a personal trainer named Belinda, who identified herself as a 26-year-old aerobics instructor and model for athletic clothing and swim wear.

My daughter seemed pleased with my enthusiasm to get started! The club encouraged me to keep a diary to chart my progress.

MONDAY:
Started my day at 6:00 a.m. Tough to get out of bed, but found it was well worth it when I arrived at the health club to find Belinda waiting for me. She is something of a Greek goddess — with blonde hair, dancing eyes and a dazzling white smile. Woo Hoo!! Belinda gave me a tour and showed me the machines. I enjoyed watching the skillful way in which she conducted her aerobics class after my workout today. Very inspiring! Belinda was encouraging as I did my sit-ups, although my gut was already aching from holding it in the whole time she was around. This is going to be a FANTASTIC week!

TUESDAY:
I drank a whole pot of coffee, but I finally made it out the door.
Belinda made me lie on my back and push a heavy iron bar into the air then she put weights on it! My legs were a little wobbly on the treadmill, but I made the full mile. Belinda’s rewarding smile made it all worthwhile. I feel GREAT! It’s a whole new life for me.

WEDNESDAY:
The only way I can brush my teeth is by laying the toothbrush on the counter and moving my mouth back and forth over it. I believe I have a hernia in both pectorals. Driving was OK as long as I didn’t try to steer or stop. I parked on top of a GEO in the club parking lot.
Belinda was impatient with me, insisting that my screams bothered other club members. Her voice is a little too perky for early in the morning and when she scolds, she gets this nasally whine that is VERY annoying. My chest hurt when I got on the treadmill, so Belinda put me on the stair monster. Why the Hell would anyone invent a machine to simulate an activity rendered obsolete by elevators? Belinda told me it would help me get in shape and enjoy life. She said some other shit too.

THURSDAY:
Belinda was waiting for me with her vampire-like teeth exposed as her thin, cruel lips were pulled back in a full snarl. I couldn’t help being a half an hour late, it took me that long to tie my shoes.
Belinda took me to work out with dumbbells. When she was not looking, I ran and hid in the restroom. She sent another skinny bitch to find me .
Then, as punishment, she put me on the rowing machine — which I sank.

FRIDAY:
I hate that bitch Belinda more than any human being has ever hated any other human being in the history of the world. Stupid, skinny, anemic, anorexic little cheerleader. If there was a part of my body I could move without unbearable pain, I would beat her with it.
Belinda wanted me to work on my triceps. I don’t have any triceps! And if you don’t want dents in the floor, don’t hand me the damned barbells or anything that weighs more than a sandwich. The treadmill flung me off and I landed on a health and nutrition teacher. Why couldn’t it have been someone softer, like the drama coach or the choir director?

SATURDAY:
Belinda left a message on my answering machine in her grating, shrilly voice wondering why I did not show up today. Just hearing her made me want to smash the machine with my planner. However, I lacked the strength to even use the TV remote and ended up catching eleven straight hours of the Weather Channel.

SUNDAY:
I’m having the Church van pick me up for services today so I can go and thank GOD that this week is over. I will also pray that next year my daughter (the little shit) will choose a gift for me that is fun — like a root canal or a hysterectomy.

“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.