Open Gym:  Scroll down and choose any WOD you missed from the previous week!

• Warm-up: 5-10 min
• Strength Work: 10-15min
  • CrossFit Total
    • 1RM Back Squat
    • 1RM Overhead Press
    • 1RM Deadlift
• Optional MetCon: 5-20min
  • 3 Rounds
    • 20 Kb swings
    • 1o Kb Jerks per Arm
• Cool-down: 5-10min
  • Static Stretch, Foam Roll, Post-Workout Shake

CrossFit Memphis Newsletter #43

CrossFitters,

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 7:

• Spice up your culinary life!  This week I want to you to make a new dish!  Tweak the added spices of one of your favorite dishes, add some extra meat, a new vegetable or make something completely new.  It’s up to you!  Eating the same day after day wears on us all.  Some fresh flavors may very well actually get you excited about eating “healthy” foods!   Come ask us if you want some suggestions!  We’d be glad to help.    Home made guacamole would be a fantastic option.  It’s totally natural, full of nutrients, fiber and healthy fats!

Super Simple Home Made Guacamole

INGREDIENTS

• 3 avocados, peeled and diced
• 1/2 tomato, finely diced
• 1/2 onion, finely diced
• 1/2 habanero or jalapeno pepper, finely diced
• 1 clove garlic, minced
• Dash of lime juice
• Salt to taste

DIRECTIONS

1. Triple the ingredients
2. In a bowl, mush avocados until slightly chunky.
3. Add tomato, onion, peppers, garlic, lime and salt. Mix together.
4. From sandwiches to salmon, add some to everything!

Nutritional Information – Homemade Guacamole

• Servings Per Recipe: 6
• Amount Per Serving
  • Calories: 169
  • Total Fat: 15.5g
  • Cholesterol: 0mg
  • Sodium: 76mg
  • Total Carbs: 9.1g
  • Dietary Fiber: 5.3g
  • Protein: 2.2g

Doug’s MMA Fight – 7pm Friday Sept 18 – 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

Front Squat 3,3,3

7 Rounds:

• 25 Squats
• 15 V-ups
• 15 Ring Rows

CrossFit Memphis Newsletter #42

CrossFitters,

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 7:

• Spice up your culinary life!  This week I want to you to make a new dish!  Tweak the added spices of one of your favorite dishes, add some extra meat, a new vegetable or make something completely new.  It’s up to you!  Eating the same day after day wears on us all.  Some fresh flavors may very well actually get you excited about eating “healthy” foods!   Come ask us if you want some suggestions!  We’d be glad to help.    Or you could make some Minestrone soup!

EASY CHICKEN MINESTRONE SOUP

• 1 lb. shredded chicken breasts
• 1 c. chopped celery
• 1 c. chopped onion
• 1 c. diced carrots
• 1 clove minced garlic
• 1/4 c. vegetable oil
• 1 can Italian white kidney beans, drained
• 1 (28 oz.) can tomatoes
• 8 c. beef stock
• 1/2 tbsp. parsley flakes
• 2 c. shredded cabbage
• Salt & pepper to taste
• Grated Parmesan cheese

Bake chicken and shred by hand once cool.  Brown onions, celery and garlic in oil. Add vegetables, stock and spices. Bring to a boil and let boil for 30 minutes. Add cabbage and chicken. Simmer 20 minutes. Sprinkle with Parmesan cheese. Add water if necessary.

Doug’s MMA Fight – 7pm Friday Sept 18 – 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

<3 Months Training = 4 Rounds

>3 Months Training = 6 Rounds

• Run 400 meters
• 25 Burpees

Good to be back!  Hope everyone had a good weekend!

-Mike and Doug

3 Rounds:

21 Knees to Elbows

21 Kettlebell Swings (1.5 pood)(1 pood)

21 Pushups

10 Towel Pullups

21 Box Jumps

21 Supermans

50 lunges

Dr. Barry Sears CrossFit Presentation Part 3, CrossFit Journal Preview – video [wmv] [mov]