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
  • 25 Kettlebell Swings (26/18)
• MetCon: 5-20min
  • 10-9-8-7-6-5-4-3-2-1 reps of the triplet:
    • Barbell Reverse Lunges: 20% Body Weight
    • Reverse Crunches
    • Deadhang Pullups: Green Band

Grey Band

• Strength/Skill Work: 10-15min
  • 30 Kettlebell Snatches per arm – (55/35)
• MetCon: 5-20min
  • 10-9-8-7-6-5-4-3-2-1 reps of the triplet:
    • Barbell Reverse Lunges: 30% Body Weight
    • Reverse Crunches
    • Deadhang Pullups: Purple Band

Green Band

• Strength/Skill Work: 10-15min
  • 200 Kettlebell Snatches in 10 min – (55/35)
• MetCon: 5-20min
  • 10-9-8-7-6-5-4-3-2-1 reps of the triplet:
    • Barbell Reverse Lunges: 40% Body Weight
    • Knees to Elbows
    • Deadhang Pullups: Red Band

Blue Band

• Strength/Skill Work: 10-15min
  • 150 Two Arm Kettlebell Clean and Jerk in 10 min – (55/35)
• MetCon: 5-20min
  • 10-9-8-7-6-5-4-3-2-1 reps of the triplet:
    • Barbell Reverse Lunges: 50% Body Weight
    • Toes to Bar
    • Deadhang Pullups: Bodyweight

Vitamin D kills cancel cells???

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,

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

Group Warm-up: 5-10 min

3 Rounds – 15:15 sec

• Thrusters (bar)
• Pull-ups or Rows
• Push-ups
• V-ups or Sit-ups

White Band

• Strength/Skill Work: 10-15min
  • Clean 5-5-5
• MetCon: 5-20min
  • Chipper
    • 30 Box jump (small box)
    • 30 Jumping pull-ups
    • 30 Kettlebell swings, 26 pounds
    • 30 Walking Lunge
    • 30 Reverse Crunches
    • 30 Push press (barbell)
    • 30 Back extensions
    • 30 Wall ball shots (15)
    • 30 Burpees
    • 100 Jump Ropes

Grey Band

• Strength/Skill Work: 10-15min
  • Clean 3-3-3
• MetCon: 5-20min
  • Chipper
    • 40 Box jump
    • 40 Jumping pull-ups
    • 40 Kettlebell swings, 1 pood
    • 40 Walking Lunge
    • 40 Knees to elbows
    • 40 Push press (barbell)
    • 40 Back extensions
    • 40 Wall ball shots (15)
    • 40 Burpees
    • 40 Double unders

Green Band

• Strength/Skill Work: 10-15min
  • Clean 2-2-2-2
• MetCon: 5-20min
  • Chipper
    • 50 Box jump
    • 50 Jumping pull-ups
    • 50 Kettlebell swings, 1 pood
    • 50 Walking Lunge
    • 50 Knees to elbows
    • 50 Push press (barbell)
    • 50 Supermans
    • 50 Wall ball shots (20)
    • 50 Burpees
    • 50 Double unders

Blue Band

• Strength/Skill Work: 10-15min
  • Clean 1-1-1-1
• MetCon: 5-20min
  • “Filthy Fifty”
    • 50 Box jump
    • 50 Jumping pull-ups
    • 50 Kettlebell swings, 1 pood
    • 50 Walking Lunge
    • 50 Knees to elbows
    • 50 Push press (barbell)
    • 50 Back extensions
    • 50 Wall ball shots (20)
    • 50 Burpees
    • 50 Double unders

CrossFit Memphis Newsletter #79

CrossFitters,

Great job Brandon for earning your green band yesterday!!!

NPC Southern Classic Figure Competition – June 5th, 2010!

A few Faction ladies (Wendy Kaspar, Ashley Bledsoe, and maybe Vanessa Walker and a few others) are going to compete in their first (except for Wendy) figure competition this coming June!  Basically it involves training their butts off to look as sexy as possible!  It’s great incentive to really dial in your training and nutrition for summer and it’s a hell of a lot of fun too!

If you interested in competing come talk to Doug ASAP so we can get you started on the right track!!!

Click here to see their website!!

Click here to view an entry form!!

See you in the gym!

Be Nasty,

Mike, Doug, Ashley and Rob

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!!!

See you in the gym!

Be Nasty,

Mike, Doug, Ashley and Rob

• Warm-up: 5-10 min
• Strength Work: 10-15min
  • Rear Foot Elevated Split Squats – 9,9,9,9 each leg
• MetCon: 5-20min
  • 20 Pull ups
  • 20 Box jumps
  • 20 Kb Swings
  • 20 Push ups
  • 20 Medicine balls cleans
  • 20 Burpees
  • 20 WallBalls Shots
  • 20 Sit ups
  • 20 Ring Rows
  • 20 Walking Lunges/leg
  • 20 Push Presses (bar)
• Cool-down: 5-10min
  • Static Stretch, Foam Roll, Post-Workout Shake

CrossFit Memphis Newsletter #76

CrossFitters,

Congrats to Tom Lawrence for earning his grey band!!!

And Josh Fletcher for earning his grey and green bands in the same day!!

UFC 109 – Saturday Feb 6th @ 9pm!!

We’re going to meet up at Applebee’s on Union to watch the fights on Saturday.  Feel free to get there a little before 9pm to make sure you get a seat.  See you there!!

Click here for directions!

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.

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

If you’re not going to the Arnold Sports Festival in Columbus 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!!

New WODs Start Next!

Next Monday (Feb 8th) we will begin writing 4 WODs per day.  Each WOD will be a different level of difficulty: New to CrossFit, Well Rounded Beginner, Intermediate and Advanced.  The workout that you do for the day will be determined by your personal skill sheet which most of you should have by now (come get one if you don’t have one yet).

Whenever you advance on your skill sheet you will get a CrossFit Memphis wrist band.  Please wear your wristband to all classes.  Come pick up your white wrist band then you can start earning the grey, green, blue and black!

We will be covering one skill per day on Tuesdays and Thursdays in between the warmup and the WOD.  That being said you are welcome to test whenever you’d like, just come ask us to watch and we’ll sign you off.

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 at: <a href=”mailto:doug@teamfaction.com”>doug@teamfaction.com</a>

Hope everyone likes this awesome pic of Ashley cause I’m going to use it for everything.  Just sayin!

See you in the gym!

Be Nasty,

Mike, Doug and Ashley and now Rob too!!