Fight Gone Bad Fundraiser at 10am!  Scroll down to yesterday’s blog post for details.

Be Nasty,

Doug and Mike

• Friday:
  • Warm-up: 5-10 min
  • Strength Work: 10-15min
    • Overhead Squat body weight max reps
    • or find your 1RM on Overhead Squats
  • MetCon: 15-30min
    • 3 Rounds
      • 5 Kettlebell Snatch per arm
      • 10 Wall Ball Shots
      • 15 Knees to Elbows
  • Cool-down: 5-10min
    • Clean Up Your Weights, Foam Roll, Static Stretch, Post-Workout Shake

CrossFit Memphis Newsletter #45

CrossFitters,

We Are Closed This Afternoon:

We are sponsoring Doug’s MMA fight tonight (see below for fight details) and will be setting up our booth, attending rules meetings, and getting the “ok” by the event doctor for Doug during our normal afternoon sessions.  We will be open in the morning though!  Come watch the fight!

Here’s a picture of Doug in his last fight!

New Schedule Starts Monday (9/21/09)

• M-Th: 7am, 8am, 9am, 4:30pm, 5:30pm, 6:30pm
• Fri: 7am, 8am, 9am, 4:30pm, 5:30pm
• Sat: 11am, 12pm, 1pm
• Sun: 2pm

We have more people than in the past and require a little more structure to keep things running smoothly.  Please, do your best to show up on time so you can warm-up and workout with the group.  Thanks!

Each class is 1 hour long and is set up as follows:

• 0-10min:  Warm-up
• 11-30 min: Strength Work/Instruction for Conditioning Workout
• 31-55 min: Conditioning Workout
• 56-60 min: Cool Down, Clean Up Weights, Stretch

Fight Gone Bad IV – Saturday Sept 26 @ 10am – Fundraiser for Athletes for a Cure and the Wounded Warrior Project!

Fight Gone Bad raises funds for the Wounded Warrior Project, benefiting wounded service members returning home from Afghanistan and Iraq, and Athletes for a Cure, which supports prostate cancer research.
The event will take place at more than 300 CrossFit affiliates throughout the United States and Canada. Last year, 700 people participated, raising more than $700,000 for the two charities. This year we hope to break the $1 million mark!

In this workout, participants move through five stations for one minute each. Upon completion of the “round” of exercises, they get a minute rest and go for two more rounds. Scoring is based on the number of repetitions the athletes can complete in each minute (rowing = one point per calorie burned). The workout was given its name by World Ultimate Fighting Champion BJ Penn, who remarked after finishing, “That was just like a fight gone bad.”  Workout summary below:
3 Rounds: Total Workout Time = 17 Min

• Wall-ball: 20-lb. ball, 10-ft. high target
• Sumo dead-lift high-pull: 75 lbs.
• Box Jump: 20-in. box
• Push-press: 75 lbs.
• Row: calories
• Rest: 1 Min

We had a great turnout and a good bit of fun last year so let’s keep it going this year!  Bring some food (meat!), drinks, and snacks for afterward and we’ll break out the grill and have a party!  You’ve earned it!
Click here to register!
Click here to simply donate via Mike’s account!

CrossFit Memphis Lean Eatin Challenge – Week 8:

• Save yourself some money and do your belly a favor and eat in this week.  Save up the money you otherwise would have spent throughout the week and go somewhere nice over the weekend!  Personally, I’m going for a delicious filet mignon.

Doug’s MMA Fight is TONIGHT @ Minglewood Hall

Come watch Doug try to make people like him by beating some poor kid senseless!

Here’s a video of his last fight.  Sorry about the music/sound… YouTube took it off because of copyright issues.

If you have a blue CrossFit Memphis shirt, the one that says “My Trainer Can Beat Up Your Trainer”, be sure to wear it (and a different shirt in case he loses, maybe one that says, “Doug? Doug who? Never Heard of Him.” haha).

Let’s all come show our support by drinking heavy in the stands and shouting out advice even though we have no idea what to do!  WHoooO!!

Tickets are going fast so be sure to get’em ASAP!

Click here for more info and/or to buy tickets!

See you in the gym!

Be Nasty,

Mike, Doug and Ashley

5 Rounds:

7 Deadlifts (275 lbs)(185 lbs)
21 Knees To Elbows

Preparation for Fight Gone Bad IV – video [wmv] [mov]

“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.

“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.