Group Warm-up: 5-10 min

3 rounds:

• 50 Contacts – Jump Rope
• 10 Reverse Lunges w/ Twist
• 5 Inchworm Pushups
• 30 Seconds Squat Stretch

White Band

• Strength/Skill Work: 10-15min
  • Hang Power Clean – 5,5,5,5,5
• MetCon: 5-20min
  • 1000m Row
  • 400m Run x 3

Grey Band

• Strength/Skill Work: 10-15min
  • Power Clean and Push Jerk – 5 Sets of 1+5
• MetCon: 5-20min
  • 1000m Row
  • 400m Run x 4

Green Band

• Strength/Skill Work: 10-15min
  • Power Clean and Split Jerk – 5 Sets of 1+5
• MetCon: 5-20min
  • 1000m Row
  • 400m Run x 5

Blue Band

• Strength/Skill Work: 10-15min
  • Power Clean and Split Jerk – 5 Sets of 1+5
• MetCon: 5-20min
  • 1000m Row
  • 400m Run x 6

CrossFit Memphis Newsletter #82

CrossFitters,

Congrats to Lilly Tinius for earning her grey band!!!

Gym Closed Friday-Sunday for Arnold Classic and CrossFit Sectionals!

A handful of members and the entire staff will be out of town this weekend at various competitions.  We will be closed Friday Afternoon-Sunday.  We will have classes Friday morning!!  Also, will you still post WODs on the blog for Friday and Saturday that you can do at home.

Or… you can skip out on trainin this weekend and drive to Huntsville to watch your fellow CrossFitters compete in Sectionals!!

Mike Bledsoe, Mike McGoldrick, Ashley Bledsoe, Craig Ward, Brett Canale, and Grey Avant are all competing at CrossFit Sectionals this weekend!!

Ok seriously, who do you think would win in a fight between Grey and Brett??

.

Blue steel vs. invisibility?  Better bring your forearm bomb Brett!!

.

Also, Doug Larson and Jon Bienz are competing in the Arnold Classic Grappling Tournament in Columbus, OH.

Nutrition is the Base of Your Physical Health, Longevity, Physique and Performance – Here’s the Basics!

Part 1

Part 2

See you in the gym!

Be Nasty,

Mike, Doug, Ashley and Rob

• Monday:
  • This week’s group warm-up:
    • 3 Rounds
      • 10 X-band Walks
      • 10 Kb Swings
      • 10 Push-ups
      • 30 Seconds Hamstring Stretch/Leg
• Strength work: 20 min
  • Snatch 5,5,5,5
• Metcon: 10-20 min
  • AMRAP in 20 Min
    • 5 Step up/Box Jumps per leg
    • 5 Dip Position Knee Raises
    • 5 Kb One Arm Rows per arm
    • 5 Kb Clean and Jerks per arm
• Cool-down: 5-10min
  • Clean Up Your Weights, Foam Roll, Static Stretch, Post-Workout Shake

This is kind of an ad but the main point couldn’t be more true!!  Body comp is all about how you eat!

• Friday:
  • This week’s group warm-up:
    • 3 Rounds:
      • 10 Mountain Climbers
      • 10 Wall Walks
      • 10 Hollow Rocks
      • 10 Overhead Squats
  • Strength Work
    • Clean & Jerk 1,1,1
  • Metcon 5-15 minutes
    • 30 Burpee Power Cleans
  • Cool-down: 5-10min
    • Clean Up Your Weights, Foam Roll, Static Stretch, Post-Workout Shake

They are only taking so many lifters for the Tennessee State Powerlifting Championships so if you want to compete you need to register ASAP.

Click here to for more information regarding registration!

• Tuesday:
  • Group warm-up:
    • 2 Rounds, 30 seconds each:
      • Kettlebell Snatch per arm
      • Kettlebell Clean and Jerk per arm
  • MetCon: 15-30min
    • “Nate”, AMRAP 20 Minutes
      • 2 Muscle-ups
      • 4 HSPU
      • 8 Kettlebell Swings (m=2 pood)(w=1.5 pood)
  • Cool-down: 5-10min
    • Clean Up Your Weights, Post-Workout Shake

CrossFit Memphis Newsletter #60

CrossFitters,

Gym Closed for Thanksgiving Holiday:

The gym will not be open Wednesday evening, Thursday or Friday.  We will have class on Wednesday morning at 7, 8, and 9am as well as an extra class at 1pm.  We will be back on our regular schedule beginning Saturday at 11am.

We will still post WODs (Workouts Of the Day) each day that you can do at home if you can’t stand the thought of not exercising for a few days… ya freak!

The rest of you normal folks can just relax, enjoy a few days off with family and friends, and obviously crush biggest meatiest turkey you can find!

CrossFit Memphis Powerlifters Lift Big in Arkansas!

Richard Brose squatted 625, benched 335, and deadlifted 525, for a total of 1485 pounds!

John Adelman squatted 550, benched 315, and deadlifted 500, for a total of 1365 pounds!

Brandon also competed.  I’ll post his lifts when I get them!

CrossFit Memphis Kids Program!!

We are officially starting our kids program!  Kids are scared of Mike and I’m scared of kids so Ashley will be teaching all kids classes.    For the time being we will be using a punch card system.  Punch cards are $99 for 10 sessions.

Kids Schedule:

• Tuesdays & Thursdays: 6:30-7:30pm for 9-13 year olds
• Friday: 12:30pm 5-8 year olds (with a parents only CrossFit class held at the same time)
• Saturday: classes as announced in the Newsletter

Here’s a look at the kids program from CrossFit Cleveland

Christmas Gift Certificates for 1 Month of CrossFit Classes – Only $50!!!

From December 1st until Chrismas Eve we will be offering CrossFit Memphis Gift Certificates good for 1 month of training for only $50.  If you know someone who has a New Year’s resolution that they really want to stick with then we’ve got you covered!

You’re on your own for explaining to them why you think they need a gym membership…

Buy One Get One Free T-shirts!!

Just like the Gift Certificates above, from December 1st until Christmas all CrossFit Memphis shirts will be 2 for 1!  Buy one shirt and get a second for yourself or a friend for free!  We only have a few of each style left so get here asap!

Saturday Workouts Are Always Free!  Bring a Friend to Train with You!

See you in the gym!

Be Nasty,

Mike, Doug and Ashley

• Monday:
  • Warm-up:
    • 2 Rounds, 30 seconds each:
      • Kb Snatches Each Arm
      • Kb Clean and Jerk Each Arm
  • Strength Work: 10-15min
    • Clean and Jerk 5-5-5
  • MetCon: 5-20min
    • Team GI Jane Challenge
      • 50 “GI Janes” on barbell held overhead by partners
    • or
      • 50 Burpee/Box Jump/Jumping Pullups
  • Cool-down: 5-10min
    • Clean Up Your Weights, Post-Workout Shake