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
  • Chipper
    • 30 Box jump (small box)
    • 30 Jumping pull-ups
    • 30 Kettlebell swings, 26 pounds
    • 30 Walking Lunge
    • 30 Reverse Crunches
    • 30 Push press (barbell)
    • 30 Back extensions
    • 30 Wall ball shots (15)
    • 30 Burpees
    • 100 Jump Ropes

Grey Band

• Strength/Skill Work: 10-15min
  • Clean 3-3-3
• MetCon: 5-20min
  • Chipper
    • 40 Box jump
    • 40 Jumping pull-ups
    • 40 Kettlebell swings, 1 pood
    • 40 Walking Lunge
    • 40 Knees to elbows
    • 40 Push press (barbell)
    • 40 Back extensions
    • 40 Wall ball shots (15)
    • 40 Burpees
    • 40 Double unders

Green Band

• Strength/Skill Work: 10-15min
  • Clean 2-2-2-2
• MetCon: 5-20min
  • Chipper
    • 50 Box jump
    • 50 Jumping pull-ups
    • 50 Kettlebell swings, 1 pood
    • 50 Walking Lunge
    • 50 Knees to elbows
    • 50 Push press (barbell)
    • 50 Supermans
    • 50 Wall ball shots (20)
    • 50 Burpees
    • 50 Double unders

Blue Band

• Strength/Skill Work: 10-15min
  • Clean 1-1-1-1
• MetCon: 5-20min
  • “Filthy Fifty”
    • 50 Box jump
    • 50 Jumping pull-ups
    • 50 Kettlebell swings, 1 pood
    • 50 Walking Lunge
    • 50 Knees to elbows
    • 50 Push press (barbell)
    • 50 Back extensions
    • 50 Wall ball shots (20)
    • 50 Burpees
    • 50 Double unders

CrossFit Memphis Newsletter #79

CrossFitters,

Great job Brandon for earning your green band yesterday!!!

NPC Southern Classic Figure Competition – June 5th, 2010!

A few Faction ladies (Wendy Kaspar, Ashley Bledsoe, and maybe Vanessa Walker and a few others) are going to compete in their first (except for Wendy) figure competition this coming June!  Basically it involves training their butts off to look as sexy as possible!  It’s great incentive to really dial in your training and nutrition for summer and it’s a hell of a lot of fun too!

If you interested in competing come talk to Doug ASAP so we can get you started on the right track!!!

Click here to see their website!!

Click here to view an entry form!!

See you in the gym!

Be Nasty,

Mike, Doug, Ashley and Rob

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
  • Hang Power Snatch +  Overhead squat, 15 sets
• Metcon:
  • 21-15-9
    • Burpees
    • Jumping Pullups

Grey Band

• Strength/Skill Work: 10-15min
  • Power Snatch + max overhead squats, 8 sets
• Metcon:
  • 21-15-9
    • Burpees
    • Banded pull-ups

Green Band

• Strength/Skill Work: 10-15min
  • Power Snatch + max overhead squats, 8 sets
• Metcon:
  • 21-15-9
    • Burpees
    • Kipping Pull-ups

Blue Band

• Strength/Skill Work: 10-15min
  • Power Snatch 2-2-2-2
  • Overhead squat max reps with body weight
• Metcon:
  • 21-15-9
    • Burpees
    • Butterfly Pullups

Great video about barefoot running and the crazy popular book, “Born to Run” that everyone is talking about!!   Click here!

• Warm-up: 5-10 min
• Strength Work: 10-15min
  • Rear Foot Elevated Split Squats – 9,9,9,9 each leg
• MetCon: 5-20min
  • 20 Pull ups
  • 20 Box jumps
  • 20 Kb Swings
  • 20 Push ups
  • 20 Medicine balls cleans
  • 20 Burpees
  • 20 WallBalls Shots
  • 20 Sit ups
  • 20 Ring Rows
  • 20 Walking Lunges/leg
  • 20 Push Presses (bar)
• Cool-down: 5-10min
  • Static Stretch, Foam Roll, Post-Workout Shake

CrossFit Memphis Newsletter #76

CrossFitters,

Congrats to Tom Lawrence for earning his grey band!!!

And Josh Fletcher for earning his grey and green bands in the same day!!

UFC 109 – Saturday Feb 6th @ 9pm!!

We’re going to meet up at Applebee’s on Union to watch the fights on Saturday.  Feel free to get there a little before 9pm to make sure you get a seat.  See you there!!

Click here for directions!

Pose Running Clinics – Every Wednesday Night @ 6pm!

For those of you wanting to run marathons, triathlons, or just want to better your Helen time there is no better coaching/programming in Memphis. You’ll gain better gait efficiency, decreased run time and injury reduction.

If you’re interested in learning proper run mechanics come to our Pose clinic at 6pm at CrossFit Memphis with Mike Bledsoe.

Cost is $10 for members and non-members of CrossFit Memphis and free for CrossFit Endurance athletes at CrossFit Memphis.

Click here to reserve your spot.

CrossFit Sectionals Competition – Huntsville, AL – March 6-7th!!!

If you’re not going to the Arnold Sports Festival in Columbus then you should try to compete at Sectionals the same weekend!  It’s a qualifying event for the Regionals (and eventually the Games) so it will be a good opportunity to watch, and compete against, some great athletes!!

FYI:  No one ever feels like they are ready to compete for the first time, myself included.  Those are normal feelings.  That being said; quit putting it off and assuming you’re going to be the worst person there (hint: you won’t be) and go do it!!!  Smile big!…you’re about to puke in front of a crowd (and it’s not even New Year’s!!) 

Click here for more information and/or to register!

Click here for directions!!

New WODs Start Next!

Next Monday (Feb 8th) we will begin writing 4 WODs per day.  Each WOD will be a different level of difficulty: New to CrossFit, Well Rounded Beginner, Intermediate and Advanced.  The workout that you do for the day will be determined by your personal skill sheet which most of you should have by now (come get one if you don’t have one yet).

Whenever you advance on your skill sheet you will get a CrossFit Memphis wrist band.  Please wear your wristband to all classes.  Come pick up your white wrist band then you can start earning the grey, green, blue and black!

We will be covering one skill per day on Tuesdays and Thursdays in between the warmup and the WOD.  That being said you are welcome to test whenever you’d like, just come ask us to watch and we’ll sign you off.

Beautiful Brides Program!

We are now offering training and nutrition packages for those of you with a wedding on the horizon!

Training packages include CrossFit functional training, exercise coaching, weekly nutrition assessments, body fat calculations (not required) and weight management assistance.

Click here for more information or email Doug at: <a href=”mailto:doug@teamfaction.com”>doug@teamfaction.com</a>

Hope everyone likes this awesome pic of Ashley cause I’m going to use it for everything.  Just sayin!

See you in the gym!

Be Nasty,

Mike, Doug and Ashley and now Rob too!!

• Tuesday:
  • This week’s group warm-up:
    • 3 Rounds
      • 10 X-band Walks
      • 10 Kb Swings
      • 10 Push-ups
      • 30 Seconds Hamstring Stretch/Leg
  • Skill work: 15 min
    • Rope Climbing!!!
  • MetCon: 15-30min
    • 5-10-15-10-5
      • Thrusters
      • Sumo Deadlift High Pulls
      • Wall Ball Shots
      • Burpees
  • Cool-down: 5-10min
    • Clean Up Your Weights, Foam Roll, Static Stretch, Post-Workout Shake

CrossFit Memphis Newsletter #73

CrossFitters,

Mike and Ashley Get Married this Saturday at the Gym!

We will be closed Thursday-Saturday to prep the gym for Saturday.  We will still post WODs on the website.  Sunday we will reopen for open gym at 2pm.

What’s the Deal with Muscle Milk!

I get asked about Muscle Milk® quite a bit.  It’s an ok product.  However, there is no substitute for real food.

You want 90% of what you eat to be high quality, fresh, meats, veggies, nuts, seeds, fruit and unprocessed grains.  If you’re in a real pinch you can have one and not feel bad about it.

They do provide some decent protein and fats and certainly are delicious (and convenient) but are far from a complete meal that I would recommend more than once or twice a week at most.

Again, eat real food!

Here’s a few things about Muscle Milk that you might not know!

New Workouts and Skills Sheets!

Soon we are going to be writing 4 WODs per day.  Each WOD will be a different level of difficulty: New to CrossFit, Well Rounded Beginner, Intermediate and Advanced.

The workout that you do for the day will be determined by your personal skill sheet which most of you should have by now (come get one if you don’t have one yet).

We will be covering one skill per day on Tuesdays and Thursdays in between the warm-up and the WOD.  That being said you are welcome to test whenever you’d like, just come ask us to watch and we’ll sign you off.

TN State Powerlifting Championships!

The powerlifters have been training their asses off for this competition!  A few CrossFitters/Coaches will competing as well.  Everyone is welcome to come watch!!

The competition is Saturday Feb 13th in Nashville!

Click here for more information!

Powerlifters don’t shake hands! Powerlifters gotta hug! (If anyone in here picks up 1003 lbs… I’ll hug you too.  It’s worth training for… really…)

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.

If enough of us go we can all get cabin together for very cheap.  They sleep up to 10 people!  Right now we only have about half of that so there’s a little bit of room left.

There are beginner, intermediate and advanced levels of competition, so if you’re not too confident just sign up as a beginner and we’ll take it easy on you. We’ll be there to support you and hang out. The bigger the group the more fun we’ll have.

Click here to the the Garage Games website!

See you in the gym!

Be Nasty,

Mike, Doug and Ashley and now Rob too!!

• Tuesday:
  • This week’s group warm-up:
    • 3 Rounds:
      • 10 Mountain Climbers
      • 10 Wall Walks
      • 10 Hollow Rocks
      • 10 Overhead Squats
• MetCon: 15-30min
  • 6 Rounds
    • 5 Power Cleans
    • 10 Knees to Elbows
    • 15 Burpees
• Cool-down: 5-10min
  • Clean Up Your Weights, Foam Roll, Static Stretch, Post-Workout Shake

CrossFit Memphis Newsletter #70

CrossFitters,

Hope everyone had a ton of fun on New Year’s Eve!  This past weekends Nutrition Seminar went extremely well!  We had about 30-40 people in attendance!  We’ll hopefully have another one in a few months!

Surprise!!  Smoothies Are Good For You!

We talked for a bit about how great smoothies can be for providing some high quality nutrition without much hassle.  Here’s a recipe that I stole from Brian St. Pierre’s blog.

Vanilla Pumpkin Pie

• ~6oz unsweetened vanilla almond milk
• 1 scoop vanilla whey protein
• 1/2 cup canned pumpkin
• 2 tbsp chopped walnuts
• 1 tbsp milled flax
• cinnamon to taste
• nutmeg to taste
• ice cubes
• Blend & Enjoy!

Are Eggs Good For You?

See you in the gym!

 

Be Nasty,

Mike, Doug and Ashley and now Rob too!!