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Posts Tagged ‘Goblet SquaT’

WOD: 02/23/2010

February 22nd, 2010 matraca No comments

Group Warm-up: 5-10 min

3 Rounds:

  • 10 KB Swing/Snatches per arm
  • 5-10 Ring Dips
  • 15 yards Bear Crawl
  • 10 Plate Rows

White Band

  • Strength/Skill Work: 10-15min
    • Max Time L-Sit
  • MetCon: 5-20min
    • “Tabata This!”
      • Tabata Row
      • Rest 1 minute
      • Tabata Goblet Squat
      • Rest 1 minute
      • Tabata Pull-up
      • Rest 1 minute
      • Tabata Push-up
      • Rest 1 minute
      • Tabata Sit-up

Grey Band

  • Strength/Skill Work: 10-15min
    • Max Time L-Sit
  • MetCon: 5-20min
    • “Tabata This!”
      • Tabata Row
      • Rest 1 minute
      • Tabata Goblet Squat
      • Rest 1 minute
      • Tabata Pull-up
      • Rest 1 minute
      • Tabata Push-up
      • Rest 1 minute
      • Tabata Sit-up

Green Band

  • Strength/Skill Work: 10-15min
    • Max Time L-Sit
  • MetCon: 5-20 min
    • “Tabata This!”
      • Tabata Row
      • Rest 1 minute
      • Tabata Jump Squats
      • Rest 1 minute
      • Tabata Ring Pull-ups
      • Rest 1 minute
      • Tabata Push-up
      • Rest 1 minute
      • Tabata Sit-up

Blue Band

  • Strength/Skill Work: 10-15min
    • Max Time L-Sit
  • MetCon: 5-20 min
    • “Tabata This!”
      • Tabata Row
      • Rest 1 minute
      • Tabata Jump Squat w/ Bar
      • Rest 1 minute
      • Tabata Uneven Ring Pull-up
      • Rest 1 minute
      • Tabata Ring Push-up
      • Rest 1 minute
      • Tabata Ab Wheels

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.

CrossFit Memphis Newsletter #80

CrossFitters,

CrossFit Memphis Member Austin Lyons Fights on Pro MMA Card in Tunica This Saturday Night!!

Get Tickets Here at CrossFit Memphis!

Empire Fights promotes professional MMA fights in Memphis and the surrounding area.  This Saturday at Harrah’s Casino in Tunica they put together a great card for “Night of Reckoning II”!  There are the highest quality fights in the Mid-South!!

Click here to see their website!

Doug has tickets for sale here at the gym.  They are $29 each.

Don’t worry, they won’t play this music at the actual show…

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

If you want to compete please meet with Mike ASAP to discuss your workouts for the next few weeks!

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!!

Beautiful Brides Program!

We are now offering training and nutrition packages for those of you with a wedding on the horizon!

Training packages include CrossFit functional training, exercise coaching, weekly nutrition assessments, body fat calculations (not required) and weight management assistance.

Click here for more information or email: doug@teamfaction.com

Random Paleo Video :-)

See you in the gym!

Be Nasty,

Mike, Doug, Ashley and Rob

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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

Categories: Newsletter, WOD Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , ,