WOD: 02/12/2010

February 11th, 2010 matraca No comments

Group Warm-up: 5-10 min

Goblet Squats – 15
Side Bridges – 30 seconds/side
Dead Bugs – 15/side
Butterfly Stretch – 30 seconds

White Band

MetCon: 5-20min
- 25 Wall ball shots
- 20 Jumping Pull-ups
- 15 Knees to Elbows
- 20 Wall ball shots
- 15 Jumping Pull-ups
- 10 Knees to Elbows
- 15 Wall ball shots
- 10 Jumping Pull-ups
- 5 Knees to Elbows
- 10 Wall ball shots
- 5 Jumping Pull-ups

Grey Band

MetCon: 5-20min
- 25 Wall ball shots
- 20 Kipping Pull-ups
- 15 Knees to Elbows
- 20 Wall ball shots
- 15 Kipping Pull-ups
- 10 Knees to Elbows
- 15 Wall ball shots
- 10 Kipping Pull-ups
- 5 Knees to Elbows
- 10 Wall ball shots
- 5 Kipping Pull-ups

Green Band

MetCon: 5-20min
- 50 Wall ball shots
- 20 Dead Hang Pull-ups
- 20 Knees to Elbows
- 40 Wall ball shots
- 15 Dead Hang Pull-ups
- 15 Knees to Elbows
- 30 Wall ball shots
- 10 Dead Hang Pull-ups
- 10 Knees to Elbows
- 20 Wall ball shots
- 5 Dead Hang Pull-ups
- 10 Knees to Elbows

Blue Band

Strength/Skill Work: 10-15min
- Weighted Chin-up 1RM
MetCon: 5-20min
- 50 Wall ball shots
- 20 L Pull-ups
- 40 Wall ball shots
- 15 L Pull-ups
- 30 Wall ball shots
- 10 L Pull-ups
- 20 Wall ball shots
- 5 L Pull-ups

Ladies, want to get better at push-ups? Click here!!!!!

WOD: 02/11/2010

February 10th, 2010 matraca No comments

Group Warm-up: 5-10 min

Goblet Squats – 15
Side Bridges – 30 seconds/side
Dead Bugs – 15/side
Butterfly Stretch – 30 seconds

White Band

Strength/Skill Work: 10-15min
- Row 500 meters
MetCon: 5-20min
- 1 Arm Tabata Kettlebell Swing (m=1 pood)(w=26 lbs.)
  - Alternate arms for a total of 16 rounds

Grey Band

Strength/Skill Work: 10-15min
- Row 500 meters
MetCon: 5-20min
- Tabata Kettlebell Snatch (m=1.5 pood)(w=1 pood)
  - Alternate arms for a total of 16 rounds

Green Band

Strength/Skill Work: 10-15min
- Row 500 meters
MetCon: 5-20min
- Tabata Kettlebell Snatch (m=1.5 pood)(w=1 pood)
  - Alternate arms for a total of 16 rounds

Blue Band

Strength/Skill Work: 10-15min
- Row 500 meters
MetCon: 5-20min
- Tabata Kettlebell Clean and Jerk, 2 x (m=1.5 pood)(w=1 pood)
  - 8 rounds
- Tabata Row
  - 8 rounds

All about grocery shopping!!! By: Brian St. Pierre

WOD: 02/10/2010

February 9th, 2010 matraca No comments

Group Warm-up: 5-10 min

Goblet Squats – 15
Side Bridges – 30 seconds/side
Dead Bugs – 15/side
Butterfly Stretch – 30 seconds

White Band

Strength/Skill Work: 10-15min
- Hang Power Snatch – 5,5,5,5
MetCon: 5-20min
- AMRAP 15
  - Bodyweight Squat – 10
  - Kb Jerk – 5/arm
  - Front Bridge – 20 Sec
  - Bent Over Front Raise w/ Plate – 6

Grey Band

Strength/Skill Work: 10-15min
- Power Snatch + Overhead Squat – 5,5,5,5
MetCon: 5-20min
- AMRAP 15
  - Back Squat (Bar) – 10
  - Kb Jerk – 5/arm
  - Front Bridge – 30 Sec
  - Bent Over Front Raise w/ Plate – 8

Green Band

Strength/Skill Work: 10-15min
- Snatch – 5,5,5
MetCon: 5-20min
- AMRAP 20
  - Back Squat (Bar) – 15
  - Kb Jerk – 5/arm
  - Hand Leg Opposites – 10, 2 second holds/side
  - Bent Over Front Raise w/ Plate – 10

Blue Band

Strength/Skill Work: 10-15min
- Snatch – 3,3,3
MetCon: 5-20min
- AMRAP 20
  - Back Squat (Bar) – 20
  - Kb Jerk – 5/arm
  - Hand Leg Opposites – 10, 3 second holds/side
  - Bent Over Front Raise w/ Plate – 12

WOD: 02/09/2010

February 8th, 2010 matraca No comments

Group Warm-up: 5-10 min

Goblet Squats – 15
Side Bridges – 30 seconds/side
Dead Bugs – 15/side
Butterfly Stretch – 30 seconds

White Band

Strength/Skill Work: 10-15min
- Push-ups – M:10, F:5
MetCon: 5-20min
- 5 rounds
  - 10 Reverse Lunges per leg
  - Kettlebell swing, 20 reps
  - 20 Ring Rows

Grey Band

Strength/Skill Work: 10-15min
- Push-ups – M:30, F:15
MetCon: 5-20min
- 5 rounds
  - 15 Reverse Lunges per leg
  - Kettlebell swing, 25 reps
  - 20 Banded Pullups

Green Band

Strength/Skill Work: 10-15min
- Ring Push-ups – M:40, F:10
MetCon: 5-20min
- 5 rounds
  - 15 Jump Lunges per leg
  - Kettlebell swing, 30 reps
  - 20 Kipping Pull-ups

Blue Band

Strength/Skill Work: 10-15min
- Ring Push-ups – M:60, F:20
MetCon: 5-20min
- 5 rounds
  - 15 Bar Jump Lunges per leg
  - Kettlebell swing, 30 reps
  - 30 Kipping Pull-ups

CrossFit Memphis Newsletter #77

CrossFitters,

Great job Mike McGoldrick, Justin LaMance, James Cheney, and Chris Bodry at the Garage Games in Atlanta over the weekend!!!

New T-shirts are here!!!!

It’s been far too long but we finally have some new shirts!! $20 each. First come first served.

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.

TN State Powerlifting Championships – This Saturday in Nashville!

Everyone be sure to wish luck to all the following people:

Doug Larson
Mike Bledsoe
Justin McAdoo
Chris Moore
Brandon Faber
Lisa McAdoo
Jani Joffre
Jason Mitchell
Hartwell Strain

Everyone is welcome to come watch!!

Click here for more information!

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

If you’re not going to the Arnold (below) 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!!

Here’s a cool vid of some firefighters doing a CrossFit style competition!!

See you in the gym!

Be Nasty,

Mike, Doug, Ashley and Rob

WOD: 02/08/2010

February 7th, 2010 matraca 1 comment

Group Warm-up: 5-10 min

3 Rounds
- Goblet Squats – 15
- Side Bridges – 30 seconds/side
- Dead Bugs – 15/side
- Butterfly Stretch – 30 seconds

White Band

Strength/Skill Work: 10-15min
- Front Squat – 12,12,12,12
MetCon: 5-20min
- 21-15-9 reps of:
  - 0.6x Body Weight Sumo Deadlift
  - Push-ups

Grey Band

Strength/Skill Work: 10-15min
- Front Squat – 8,8,8,8
MetCon: 5-20min
- 21-15-9 reps of:
  - 0.8x Body Weight Sumo Deadlift
  - Incline Push-ups

Green Band

Strength/Skill Work: 10-15min
- Front Squat – 5,5,5,5,5
MetCon: 5-20min
- 21-15-9 reps of:
  - BodyWeight Body Weight Sumo Deadlift
  - Handstand push-ups

Blue Band

Strength/Skill Work: 10-15min
- Front Squat – 3,3,3,3,3
MetCon: 5-20min
- 21-15-9 reps of:
  - 1.2x Bodyweight pound Sumo Deadlift
  - Handstand push-ups

A Study Finds Mental Benefit of Fish Oil

Cathy’s Experience

“With CrossFit you never know what you’re going to do each day. You try things you would have never thought of! You do things with your body you never thought you could do. Everyone is working out in a similar way so we all feel each others pain (ie., working our tails off) and everyone is so supportive. I like that the coaches are always there to help. It’s nice to not have to rely on machines; your body IS the machine! It’s the most efficient way to exercise. I’m hooked!”

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CrossFit Memphis

Archive

WOD: 02/12/2010

Ladies, want to get better at push-ups? Click here!!!!!

WOD: 02/11/2010

All about grocery shopping!!! By: Brian St. Pierre

WOD: 02/10/2010

WOD: 02/09/2010

CrossFit Memphis Newsletter #77

New T-shirts are here!!!!

Pose Running Clinics – Every Wednesday Night @ 6pm!

TN State Powerlifting Championships – This Saturday in Nashville!

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

WOD: 02/08/2010

A Study Finds Mental Benefit of Fish Oil

Cathy’s Experience

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Archive

CrossFit Memphis Newsletter #77

New T-shirts are here!!!!

Pose Running Clinics – Every Wednesday Night @ 6pm!

TN State Powerlifting Championships – This Saturday in Nashville!

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

Cathy’s Experience

Links

Categories

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