• Friday:
  • Strength Work:
    • Weighted Dips 3X5RM
  • Metcon 5-15 minutes
    • 4 Rounds for Time:
      • 15 Kb Swings
      • 10 T-Pushups/Arm
      • 10 Kb Rows/Arm
  • Cool-down: 5-10min
    • Clean Up Your Weights, Post-Workout Shake

• Friday 5:30pm – Advanced Class, 1 year+ Members only (will still have a regular 5:30 as well):
  • Strength Work:
    • A1: Power Snatch: 5×2RM
    • A2: Weighted Ring Dips 5X5RM
  • Metcon 5-15 minutes
    • 6 Rounds for Time:
      • 15 Kb Swings/Arm
      • 10 T-Pushups/Arm
      • 10 Kb Rows/Arm
  • Cool-down: 5-10min
    • Clean Up Your Weights, Post-Workout Shake

CrossFit Memphis Newsletter #67

CrossFitters,

One of My Favorite Exercises – Barbell Glute Bridges!!!

We never do this in class due to the logistics of the weightroom and the volume of clientele but feel free to give it a try after a workout!

Nutrition Seminar – January 3rd @ 3pm – Only $39 – Pay here or Online!!!

Here’s an awesome deal!  From now until Christmas Day, if you buy a gift certificate for one month of CrossFit Training (Only $50!) then you get a FREE pass to the upcoming Nutrition Seminar ($39 Value!) for yourself.  It’s basically 2 for 1!  You get a friend to start CrossFitting with you and a free seminar for your efforts!  Sweet!

Getting lean isn’t as hard as it seems if you follow a few very simple concepts!  Let us teach you how to do it!  How you eat is the determining factor for good how you look (assuming you are already training hard… which everyone here already does).

In an effort to provide some additional guidance 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 better, 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/exercise in general if you’d like!

The seminar will be held in our facility.  Cost for this event will be $39 if you sign up before December 26th, $49 between Dec 15th and Jan 2nd, and $55 at the door.

You can use your PayPal account if you have one.  If not that’s ok too, once you sign-up on the link below, find where PayPal says “don’t have a PayPal account? ‘Click here’ or ‘Continue’”.

Click here for more information and to sign-up for just the Nutrition Seminar!

Click here to buy a Gift Certificate for 1 month of CrossFit Classes which includes a free pass to the Jan 3rd. Nutrition Seminar!  $219 total value for only $50!

Thinking about training at CrossFit Memphis?  Sign-up for CrossFit training and you get in for free!!

If you have any questions, definitely come talk to us or drop us an email! We’re happy to help! 

White Elephant/Ugly Sweater Christmas Party – Saturday Dec 19th @ 7pm!

You all have a few weeks notice to find the most hideous sweater Goodwill money can buy!  Everyone is encouraged to participate and prizes will be awarded to the following sweaters:

• Ugliest
• Most Christmas-y-est
• Most Creative

Moreover, be on the look out for a gift for the white elephant gift exchange.  The idea is that everyone brings a gift then, one by one, each person that brought a gift will get to pick one random (wrapped) gift from under the tree.  There is no need to spend more than $20 on these gifts.  This is not intended to be very serious, funny and/or totally random gifts are preferred!

This event will be held here at the gym!  BYOB and maybe a few snacks if you’d like to share!

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)!

Plus, from now until Christmas if you buy a gift certificate you get a FREE pass to our January 3rd Nutrition Seminar!  See above for details!    Click here to buy online!

Haha, Ridiculous!!!

See you in the gym!

Be Nasty,

Mike, Doug and Ashley and now Rob too!!

Floor to Overhead

Beginners
2,000 lbs.
50 lbs. x 40 reps
75 lbs. x 26 reps
95 lbs. x 21 reps

Intermmediate
4,500 lbs.
95 lbs. x 47 reps
115 lbs. x 39 reps
135 lbs. x 33 reps

Advanced
7,000 lbs.
95 lbs. x 73 reps
115 lbs. x 60 reps
135 lbs. x 51 reps
155 lbs. x 45 reps

Hey CrossFitters,

We’ve got a busy weekend coming up so make sure you’re all rested up and ready to go.

Friday:
CrossFit Memphis classes will run as scheduled, but we will also be meeting at the Racquet Club of Memphis for the FireCracker 5k for the 7pm race. I recommend everyone who plans to attend the event go ahead and register. We’re already registered and will probably arrive around 6pm.

Saturday:
Class schedule is changing for Independence Day. There will be a single 10am class and a pool party to follow at a secret location. You have to come to CrossFit Memphis to be given the location due to the fact that this goes out to way too many people, some of which who are just… plain… creepy. You know who you are!!!

Permanent Schedule Change:
The evening schedule will no longer alternate but will be the same Mon-Thur. Click here to view the updated schedule.

Nutrition Tip:
“Fitness Supplements” will only maximize your training and physique potential if you’re already following the guidelines that we put out for good nutrition habits. So, if you’re spending $$$ on supplements to burn fat and increase muscle mass, but your daily nutritional habits are no bueno then you need to do a reality check. Supplement companies are unique in that there is no quality control agency to monitor the truthfulness of their advertising and side-effects.

On the other side of the coin, they have the ability to experiment and produce amazing products. Consult with trusted individuals who have experience with nutrition and supplementation. That’s why we’re here!

One last thing:
Make sure to get your picture taken so that we can post you on our members page. Also, fill out this form and email it to me so we can post some info with your pic.

Look forward to seeing y’all this weekend!

Be Nasty,
Mike, Doug and Ashley

M = 115lbs, W = 75lbs.

5 Rounds:

12 RDL (Romanian Deadlift)
9 Power Snatch
6 Overhead Squat

Now for an ad from one of my favorite marketing geniuses

“Mini-Kong”

3 Rounds

1 Deadlift @ 90% 1RM

2 Muscle-Ups

3 Cleans @ 75% 1RM

4 Handstand Pushups

CrossFit Memphis Weight Plate Avalanche – Memphis, TN from Doug Larson on Vimeo.

Hey everyone,

Be sure to congratulate Kim Shankle for accomplishing her goal of deadlifting 1.5 times bodyweight a week ahead of schedule!  Nice work Kim!!

Nutrition Tip:

Bring high quality food with you everywhere you go!  Fruit, nuts and beef jerky are easy options that are healthy, have a pretty good shelf life, can be left at room temperature and are ready to eat without much (if any) preparation.

Make sure to have some in your backpack, car, desk, child’s krib, friend’s bathroom, husband’s/boyfriend’s (or both) work truck etc…  This will prevent you from justifying Backyard Burger with “I mean… you gotta eat… right!?”.

Tomorrow morning is the Bunny Run 5k at Audubon Park!!  Running/walking starts at 9am.  Sign up here and make sure to put CrossFit Memphis as your team.  We’ll win a prize for being the biggest team!

Day of race registration begins at 7:45 a.m. at Dillard’s Oak Court (rear parking lot) located near Oak Court Drive and Southern Avenue. Race registrants will receive a Race T-shirt!

CrossFit will be closed Easter Sunday.  Everyone go visit their mother… that’s an order! 

See y’all in the gym,

Mike and Doug

Overhead Squats

3-3-3-3-3