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

White Band

• Strength/Skill Work: 10-15min
  • Long Jump 10 attempts
• MetCon: 5-20min
  • 3 Sets of:
    • 15 Unbroken Knees to Elbows
    • 20 Unbroken Double Unders
    • 25 D-Ball Slams 12 lbs.

Grey Band

• Strength/Skill Work: 10-15min
  • Long Jump 10 attempts
• MetCon: 5-20min
  • 4 Sets of:
    • 15 Knees to Elbows
    • 20 Double Unders
    • 25 D-Ball Slams 16 lbs.

Green Band

• Strength/Skill Work: 10-15min
  • Long Jump 10 attempts
• MetCon: 5-20min
  • 5 Sets of:
    • 15 Unbroken Knees to Elbows
    • 20 Unbroken Double Unders
    • 25 D-Ball Slams 16 lbs.

Blue Band

• Strength/Skill Work: 10-15min
  • Long Jump 10 attempts
• MetCon: 5-20min
  • 5 Sets of:
    • 15 Unbroken Knees to Elbows
    • 20 Unbroken Double Unders
    • 25 D-Ball Slams 20 lbs.

“Unbroken means that if you come off the bar or miss a jump, you start that element again until completion”.

 

Need something to do on the road?  Set up some intervals for yourself!

 

Group Warm-up: 5-10 min

• Goblet Squats – 15
• Side Bridges – 30 seconds/side
• Dead Bugs – 15/side
• Butterfly Stretch – 30 seconds

White Band

• MetCon: 5-20min
  • 25 Wall ball shots
  • 20 Jumping Pull-ups
  • 15 Knees to Elbows
  • 20 Wall ball shots
  • 15 Jumping Pull-ups
  • 10 Knees to Elbows
  • 15 Wall ball shots
  • 10 Jumping Pull-ups
  • 5 Knees to Elbows
  • 10 Wall ball shots
  • 5 Jumping Pull-ups

Grey Band

• MetCon: 5-20min
  • 25 Wall ball shots
  • 20 Kipping Pull-ups
  • 15 Knees to Elbows
  • 20 Wall ball shots
  • 15 Kipping Pull-ups
  • 10 Knees to Elbows
  • 15 Wall ball shots
  • 10 Kipping Pull-ups
  • 5 Knees to Elbows
  • 10 Wall ball shots
  • 5 Kipping Pull-ups

Green Band

• MetCon: 5-20min
  • 50 Wall ball shots
  • 20 Dead Hang Pull-ups
  • 20 Knees to Elbows
  • 40 Wall ball shots
  • 15 Dead Hang Pull-ups
  • 15 Knees to Elbows
  • 30 Wall ball shots
  • 10 Dead Hang Pull-ups
  • 10 Knees to Elbows
  • 20 Wall ball shots
  • 5 Dead Hang Pull-ups
  • 10 Knees to Elbows

Blue Band

• Strength/Skill Work: 10-15min
  • Weighted Chin-up 1RM
• MetCon: 5-20min
  • 50 Wall ball shots
  • 20 L Pull-ups
  • 40 Wall ball shots
  • 15 L Pull-ups
  • 30 Wall ball shots
  • 10 L Pull-ups
  • 20 Wall ball shots
  • 5 L Pull-ups

Ladies, want to get better at push-ups?  Click here!!!!!

• Warm-up: 5-10 min
• Skill Work: 10-15min
  • Core #3
• MetCon: 5-20min
  • AMRAP 25
    • 20 Double Unders
    • 5 Kb Windmills/arm
    • 10 Kb Swings/arm
    • Max Kb Bent Rows/arm
    • 10 Deck Squats
• Cool-down: 5-10min
  • Static Stretch, Foam Roll, Post-Workout Shake

CrossFit Memphis Newsletter #75

CrossFitters,

Congrats to Justin LaMance and Gwen Coffey for earning their grey bands!!! Also great job Mike McGoldrick for rowing a 1:22.7 sec 500m. That’s crazy fast!!

Justin

Mike

Gwen

UFC 109 – Saturday Feb 6th!

UFC 109 is this Saturday, not sure where we’ll watch it at yet. Check newsletter Friday.  

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: doug@teamfaction.com

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

Garage Games 2010 – This Weekend!!! (Feb 6th-7th)

We will be sponsoring the Garage Games in Woodstock, GA (click here for directions) Feb 6th and 7th. If anyone is interested in competing please let us know ASAP and we can get you registered and make sure you have a place to stay.

If enough of us go we can all get cabin together for very cheap. They sleep up to 10 people! Right now we only have about half of that so there’s a little bit of room left.

There are beginner, intermediate and advanced levels of competition, so if you’re not too confident just sign up as a beginner and we’ll take it easy on you. We’ll be there to support you and hang out. The bigger the group the more fun we’ll have.

Click here to the the Garage Games website!

Arnold Sports Festival 2010 – March 4th-7th!

The Arnold Sports Festival is the largest sports festival in the nation! Figure, bodybuilding, powerlifting, martial arts (ALL kinds), gymnastics, weightlifting, strongman, powerlifting, arm wrestling, table tennis, and a crazy expo hall make for a fun filled weekend!

You’re welcome to compete! Weightlifting? Grappling? Powerlifting?

We’ll probably go watch the WEC fights on Saturday night while we’re there!

We go every year and always have a great time. Come talk to me if you’re interested.

Click here to see their website!!

U of M Exercise Science Research Subjects Needed!

The Metabolic Physiology lab that Mike and I were involved with at U of M needs resistance trained men to participate in a few studies.  You get $150 for participating, free supplements, and a DEXA Scan (best body fat calculator on the market, usually like $300 at the hospital).

If you’re interested please let me (Doug) know.  doug@teamfaction.com

See you in the gym!

Be Nasty,

Mike, Doug and Ashley and now Rob too!!

• Tuesday:
  • This week’s group warm-up:
    • 3 Rounds:
      • 10 Mountain Climbers
      • 10 Wall Walks
      • 10 Hollow Rocks
      • 10 Overhead Squats
• MetCon: 15-30min
  • 6 Rounds
    • 5 Power Cleans
    • 10 Knees to Elbows
    • 15 Burpees
• Cool-down: 5-10min
  • Clean Up Your Weights, Foam Roll, Static Stretch, Post-Workout Shake

CrossFit Memphis Newsletter #70

CrossFitters,

Hope everyone had a ton of fun on New Year’s Eve!  This past weekends Nutrition Seminar went extremely well!  We had about 30-40 people in attendance!  We’ll hopefully have another one in a few months!

Surprise!!  Smoothies Are Good For You!

We talked for a bit about how great smoothies can be for providing some high quality nutrition without much hassle.  Here’s a recipe that I stole from Brian St. Pierre’s blog.

Vanilla Pumpkin Pie

• ~6oz unsweetened vanilla almond milk
• 1 scoop vanilla whey protein
• 1/2 cup canned pumpkin
• 2 tbsp chopped walnuts
• 1 tbsp milled flax
• cinnamon to taste
• nutmeg to taste
• ice cubes
• Blend & Enjoy!

Are Eggs Good For You?

See you in the gym!

 

Be Nasty,

Mike, Doug and Ashley and now Rob too!!