Weighted Pullups – 5,5,5

21,15,9,15,21

• Ball Slams
• Russian Twists
  

CrossFit Memphis Newsletter #40

CrossFitters,

Mike’s basically a superhero… Just thought you should know…

Come Try CrossFit Memphis For FREE – Only One Week Left!
Just show up!  If you are (or know someone who is) interested in working out here at CrossFit then come in and try it as many times as you like until Sunday Sept 6th!  No money up front and we don’t need your credit card info, just come see if you like it!  ONE MORE TIME!  From now until Sunday Sept 6th, you and your friends can come exercise as much as you want without paying a single penny!

Don’t forget that you always get exercise coaching during all CrossFit Memphis workouts so prepare to learn a thing or two while you’re here in addition to getting a great workout!

Call or e-mail Mike Bledsoe to schedule your first session: 901-246-9451  crossfitmemphis@gmail.com

Check us out in the video below!

WE ARE CLOSED ON FRIDAY AND MONDAY:
Mike and I will be out of town this weekend.  We will have class on Saturday and Sunday (Thanks to CrossFit superstars Mike McGoldrick and Jon Bienz!) but Friday and Monday we will be closed.  We apologize if this royally screws up your training schedule.  Everyone do your best to make Friday and Monday your rest days!

CrossFit Memphis Lean Eatin Challenge – Week 6:
It’s the sixth week of the CrossFit Memphis Lean Eatin Challenge.  Every week in the newsletter we will suggest a positive dietary habit for the current work week that we think will be beneficial for everyone to try.  These suggestions are for the 5 day work week, so try save your cheat meals for the weekends when you are out having fun with your friends!

• Dietary Improvement – Week 6:
  • Bring a post-workout shake for you to drink immediately after every workout!  Doing so will maximize your recovery, minimize your soreness, and keep down your cravings for poor quality food while starving on your ride home. 

Hold your fellow CrossFitters accountable!  It’ll be easier to keep at it yourself and if your friends are right there with you you’ll get to experience the improvements together!

Thanks to everyone who came out on Saturday to watch the UFC fights and celebrate Mike McGoldrick’s birthday!  We had a ton of fun and while some of us may never remember it… there are those of us who will never forget it… (*tear sniff sniff)…  Hope you enjoyed your birthday bash Mike!

See you in the gym!

Be Nasty,
Mike, Doug and Ashley

Push Press – 5,5,5

4 Rounds:

• 400m run
• Kb Clean and Jerk – 5 per arm
• Deck Squats – 15
• T-Pushups – 10 per arm

3 rounds:

• 21 kettlebell swings
• 21 knee’s to elbows
• 21 burpees

Clean and Jerk – 3,3,3,3,3

For time:

• 20 Ball Slams
  • 5 Ring Dips
• 15 Ball Slams
  • 10 Ring Dips
• 10 Ball Slams
  • 15 Ring Dips
• 5 Ball Slams
  • 20 Ring Dips

Food for thought about steroids…the other side of the issue.

“Fight Gone Bad!”

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.