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

• Warm-up: 5-10 min
• Strength Work: 10-15min
  • Full Contact Twists – 5 sets
• MetCon: 5-20min
  • “Karen”
    • 150 Wall Ball Shots
• Cool-down: 5-10min
  • Static Stretch, Foam Roll, Post-Workout Shake

Click here to read all about creatine supplementation for women!!!

• Monday:
  • This week’s group warm-up:
    • 2 Rounds, 45:15 (on/off) seconds each in rotation:
      • Double Unders
      • Wall Walks
      • Broad Jump Burpees
      • Skin the Cat
      • Samson Stretch
  • Strength work: 20-45 min
    • Zercher Squat 3-3-3
  • Metcon: 10-20 min
    • Death by 5 Meters – Lunges
      • 1st minute lunge 5 meters, 2nd minute lunge 5 metersx2, 3rd minute lunge 5 metersx3, 4th minute ….
  • Cool-down: 5-10min
    • Clean Up Your Weights, Post-Workout Shake

• 5:30 Advanced Class (1 year+ training experience, regular 5:30 class still available for everyone)
  • Strength work: 20-45 min
    • Power Clean 2-2-2-2-2
    • Zercher Squat 3-3-3-3
  • Metcon: 10-20 min
    • Death by 5 Meters – Lunges
      • 1st minute lunge 5 meters, 2nd minute lunge 5 metersx2, 3rd minute lunge 5 metersx3, 4th minute ….

Here’s a great exercise that we don’t do often in our group classes that would be very beneficial for you to try after the WOD a few times a week!!  Come talk to me if you want to give it a shot! 

Hope everyone had a fun and delicious Thanksgiving!!

• Saturday:
  • Metcon 5-15 minutes
    • 3 Rounds
      • 24 Squats
      • 24 Lunges total
      • 24 Jump Lunges total
      • 24 Jump Squats
      • Rest 5 Minutes
  • Cool-down: 5-10min
    • Clean Up Your Weights, Post-Workout Shake

CrossFit Memphis Newsletter #61

CrossFitters,

Congrats to Gwen Coffey for PRing on her deadlift!  From 176 pounds in mid September to 210 pounds on Wednesday morning!!!  34 pounds!!!

Marcelo Garcia Seminar – December 12 & 13th – Only $110

Memphis Judo and Jiu Jitsu in Bartlett is hosting Marcelo Garcia, grappling world champion, for another amazing 2 day seminar!  If you want to learn some grappling from one of the best in the world talk to Doug and he’ll set you up.

Click here to see Memphis Judo and Jiu Jitsu’s website

Nutrition Seminar – January 3rd @ 3pm – Only $39!

In an effort to provide some additional guidence following your (an the majority of America’s) New Year’s resolution, we are going to have a nutrition seminar!

This will ensure that you start out 2010 on the right foot!  We’ll discuss how you can increase you metabolism (or decrease if need be), eat for less money, spend less time cooking while actually eating more nutritous, maximize your performance by what you eat, why the food pyramid should be improved and even provide some easy to make recipes!

This will be a great time to ask any questions you may have about food, supplements and/or crossfit in general if you’d like!

The seminar will be held in our facility.  Cost for this event will be $39 for you sign up before December 15th, $49 between Dec 15th and Jan 2nd, $55 at the door.

Click here for more information and to sign-up online!  Faction Strength and Conditioning is a part of some new projects we are working on…it’s still us though!  You can use your PayPal account if you have one.  If not that’s ok too, just find where PayPal says “don’t have a PayPal account? ‘Click here’ or ‘Continue’”.
If you have any questions, definately come talk to us or drop us an email! We’re happy to help! 

We’ll even show you the magic potion we put in those little bottles we carry around all day!

CrossFit Memphis Photo Shoot – December 12th @ 10am – Only $10:

We will be having our next “before and after” photo shoot just before winter break!  This is a great way to track your progress and SEE the awesome changes you are making!  We will also track your bodyweight as well as provide (optional) bodyfat testing (normally an additional $15)!  After a few sessions, we’ll be happy to graph your progress so you can see numerically the changes you’ve earned.  As they say in business, “what gets measured, get managed”.

If you don’t already have a picture for the website and “Wall O’Nasty” then we’ll take that while you’re here as well.

Keep up the good work everyone!

CrossFit Memphis Kids Program!!

We are officially starting our kids program!  Kids are scared of Mike and I’m scared of kids so Ashley will be teaching all kids classes.    For the time being we will be using a punch card system.  Punch cards are $99 for 10 sessions.

Kids Schedule:

• Tuesdays & Thursdays: 6:30-7:30pm for 9-13 year olds
• Friday: 12:30pm 5-8 year olds (with a parents only CrossFit class held at the same time)
• Saturday: classes as announced in the Newsletter

Christmas Gift Certificates for 1 Month of CrossFit Classes – Only $50!!!

From December 1st until Chrismas Eve we will be offering CrossFit Memphis Gift Certificates good for 1 month of training for only $50.  If you know someone who has a New Year’s resolution that they really want to stick with then we’ve got you covered (you’re on your own for explaining to them why they need a gym membership)!

Buy One Get One Free T-shirts!!

Just like the Gift Certificates above, from December 1st until Christmas all CrossFit Memphis shirts will be 2 for 1!  Buy one shirt and get a second for yourself or a friend for free!  We only have a few of each style left so get here asap!

Saturday Workouts Are Always Free!  Bring a Friend to Train with You!

See you in the gym!

Be Nasty,

Mike, Doug and Ashley

• Wednesday:
  • Group Warm-up:
    • 3 Rounds, 30 seconds each:
      • Overhead Reverse Lunge
      • Press Snatch Balance
      • Inch Worms
      • Curtsey Lunges
  • Strength Work: 10-15 min
    • Bulgarian Split Squats 5-5-5 per leg
  • MetCon: 10-30min
    • Alternating Tabata:
      • Alternate for 8 rounds
        • Pushups
        • Pullups
      • Alternate for 8 rounds
        • Situps
        • Kettlebell Swings (m=2 pood)(w=1.5 pood)
      • Alternate for 8 rounds
        • Handstand holds
        • Overhead Squats (m=45#)(w=30#)
  • Cool-down: 5-10min
    • Clean Up Your Weights, Post-Workout Shake

CrossFit Memphis Newsletter #58

CrossFitters,

Congrats to Tom Lawrence and Mike McGoldrick for PRing on yesterday’s “Filthy Fifty” WOD (Workout Of the Day).  Tom beat his old time by about 14 minutes!  Mike lowered his time down to 16:39!  That’s reeeeally fast!

Cheaper Membership Prices!

We now offer 6, 12 and 18 month agreements in addition to “month to month” payments.  If you are already signed up you will automatically keep your current rate, but are more than welcome to check out our new price structure if you want to find a way to save a few bucks each month!

Eventually you’ll be able to swim in your savings just like McDuck did every Saturday morning when you were a kid!

Saturday – CrossFit Memphis Powerlifters To Compete in Arkansas Christmas Classic:

Be sure to wish our CrossFit Memphis Powerlifters luck before their competition on Saturday morning!  We’ll post the results next week!

Here’s a vid of their training!

Powerlifters are some of the strongest athletes on the planet!  In most federations, powerlifting involves three events: squat, bench press and deadlift.

Some variations of this are found at some meets such “push-pull only” meets where lifters only compete in the bench press and deadlift, with the bench press coming first and the deadlift after. Single lift meets are often held, sometimes alongside a normal 3-lift event. This is most common in the bench press.

At a powerlifting meet the events will follow in order: squat, then bench press, and the deadlift will be the final lift of the meet. If the federation also has an event for strict curls this will normally occur before the squat event.

Exercise of the Week – Barbell Hip Thrusters:

Get your butt in gear!

New Recipe Courtesy of Lisa Mac!

• Chicken & Quinoa Bake

  • 1 ½ c. cooked quinoa
  • ¾ c. chicken broth
  • 1 tbs. light butter
  • poultry seasoning
  • paprika
  • parsley
  • salt
  • pepper
  • 2 c. cooked cubed chicken
  • 3 c. cubed zucchini
  • ½ c. chopped onion
  • ½ c. chopped red pepper
  • 1 can sliced mushrooms
  • 1 can fat free cream of mushroom soup
  • ½ c. light sour cream
  • Parmesan cheese

• 1. Cook quinoa as directed with chicken broth and seasonings.
  2. Then mix into a large bowl with all of your ingredients and stir around
  3. Pour into a baking dish sprayed with Pam, and then sprinkle with Parmesan cheese
  4. Bake @ 350 for 40-45 minutes

Track Workout and Skill Day – Sunday at 1pm and 2pm, respectively:

Again, this Sunday we will meet at the U of M track at 1pm to test for 400m, 800m, and/or 1 mile runs (you pick).  Come earn some signatures for your Athletic Skills Sheets.  Do it now while it’s still sunny and semi-warm out!!  Immediately following the track workout we will be back in the gym for open gym/skill day where you can test for any number of skills on your sheet.

Saturday Workouts Are Always Free!  Bring a Friend to Train with You!

See you in the gym!

Be Nasty,

Mike, Doug and Ashley