• Monday:
  • This week’s group warm-up:
    • 2 Rounds, 45:15 (on/off) seconds each in rotation:
      • Double Unders
      • Wall Walks
      • Broad Jump Burpees
      • Skin the Cat
      • Samson Stretch
  • Strength work: 20-45 min
    • Zercher Squat 3-3-3
  • Metcon: 10-20 min
    • Death by 5 Meters – Lunges
      • 1st minute lunge 5 meters, 2nd minute lunge 5 metersx2, 3rd minute lunge 5 metersx3, 4th minute ….
  • Cool-down: 5-10min
    • Clean Up Your Weights, Post-Workout Shake

• 5:30 Advanced Class (1 year+ training experience, regular 5:30 class still available for everyone)
  • Strength work: 20-45 min
    • Power Clean 2-2-2-2-2
    • Zercher Squat 3-3-3-3
  • Metcon: 10-20 min
    • Death by 5 Meters – Lunges
      • 1st minute lunge 5 meters, 2nd minute lunge 5 metersx2, 3rd minute lunge 5 metersx3, 4th minute ….

Here’s a great exercise that we don’t do often in our group classes that would be very beneficial for you to try after the WOD a few times a week!!  Come talk to me if you want to give it a shot! 

• 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!

• Wednesday:
  • Group Warm-up:
    • 2 Rounds:
      • 2 minute Jump Rope, alternate
        • 30 seconds, single-unders
        • 30 seconds, double-unders
      • 10 Mountain Climbers
      • 10 Leg Raises
  • Strength Work: 10-15 min
    • Strict Chin Ups (C2B): max pullups, 3 rounds with 2 minute rest
  • MetCon: 10-30min
    • AMRAP 10 minutes:
      • Kettlebell Swings (m=1.5 pood)(w=1 pood)
  • Cool-down: 5-10min
    • Clean Up Your Weights, Foam Roll, Static Stretch, Post-Workout Shake

Here’s a fun article!  It’s a quick read where Jonny Bowden answers some life’s nutritional mysteries.

Good to be back!

-Doug

• Friday:
  • Warm-up: 5-10 min
    • 3 Rounds:
      • Jump Rope 30 second intervals for 2 minutes, AMRAP DU
        • Single Unders
        • Double Unders
      • 10 Squats
  • Strength Work: 10-15min
    • Hang Snatch
      • 1-1-1
  • MetCon: 15-30min
    • 15 minute AMRAP:
      • 12 Ring Pushups
      • 12 Box Jumps
      • 24 Squats
  • Cool-down: 5-10min
    • Clean Up Your Weights, Foam Roll, Static Stretch, Post-Workout Shake

CrossFit Memphis Newsletter #49

CrossFitters,

Friends Train for FREE in October!

During the entire month of October you can bring a friend with you to workout for FREE as much as you want!  October 1st is Thursday so you have a few days to lay some ground work and convince your friend that it will be easy and they won’t want to die on their first day. 

Meet the CrossFit Memphis Powerlifters:

Powerlifting is one of the few sports that tests true maximal strength. Here at Crossfit Memphis, we are committed to getting lifters ready for the platform. Our approach to training is  three-fold. First, lifter fitness is raised through the use of special exercises. Next, a solid foundation of strength is established through the use of full range core lifts. Finally, strength is maximized by developing the lifters’ strength-speed.

Team practice is Monday, Wednesday, Friday starting around 5:30pm and Saturdays at 11am.  If you are interested and/or if you want to be truly strong, join us and BE NASTY!  Feel free to come by with a friend, meet our team and watch a practice if you aren’t sure yet about participating.

Right now we have 6 athletes: Chris Moore (Head Coach/Team Captain), Richard Brose, Brandon McCullough, Justin Mac, Jon Adelman, and David Chandler.

Chris designed pretty much all of our shirts!  If you proudly wear your CrossFit Memphis gear around town be sure to let him know you dig his designs by performing one of the following actions: 1) quickly hug him, in a dark room, unannounced, preferably from behind (be sure to let the rest of us know if you decide this is the option for you), 2) buy him a beer (less painful than option 1).

Inspirational Video of the Week!

Jack LaLanne was waaaay ahead of his time!  This video has to be over 50 years old (Jack is 95 now) and he is right on the money by today’s standards!

CrossFit Memphis Lean Eatin Challenge – Week 10:

• Use your blender!  A handful of baby spinach, 1 banana, a cup or so of frozen berries (blue, black, rasp, straw), a few walnuts and a scoop of vanilla protein powder and a little water, juice or milk and your all set!  Only takes a few minutes, clean up is easy and it’s bound to be the most beneficial meal of your entire day!  Your abs will thank you!

See you in the gym!

Be Nasty,

• Wednesday:
  • Warm-up: 5-10 min
    • 3 Rounds:
    • Jump Rope 30 second intervals for 2 minutes, AMRAP DU
      • Single Unders
      • Double Unders
    • 10 Squats
  • Strength Work: 10-15min
    • 10 minute planche progression directed by coach
  • MetCon: 10-30min
    • 400 m Run
    • 21 Knees to Elbows
    • 21 Ring Dips
    • 400 m Run
    • 15 Knees to Elbows
    • 15 Ring Dips
    • 400 m Run
    • 9 Knees to Elbows
    • 9 Ring Dips
  • Cool-down: 5-10min
    • Clean Up Your Weights, Foam Roll, Static Stretch, Post-Workout Shake

Here’s a picture of Robert Daniel sumo wrestling with Joe from Tonga.  Polynesians are BIG people!  Robert weights 253, Joes weight 330!

BTW, Robert won that match!  Nice work!

Below is a vid of Robert letting Mike run into him for fun!