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

• Tuesday:
  • Group warm-up:
    • 3 Rounds, 30 seconds each:
      • Overhead Reverse Lunge
      • Press Snatch Balance
      • Inch Worms
      • Curtsey Lunges
  • MetCon: 15-30min
    • “Filthy Fifty”
      • 50 Box jump
      • 50 Jumping pull-ups
      • 50 Kettlebell swings (m=1 pood)(w=25#)
      • 50 Steps Walking Lunge
      • 50 Knees to elbows
      • 50 Push press (m=45#)(w=30lbs.)
      • 50 Back Extensions
      • 50 Wall ball shots (m=20#)(w=15#)
      • 50 Burpees
      • 50 Double unders
  • Cool-down: 5-10min
    • Clean Up Your Weights, Post-Workout Shake

Not exercise related but interesting nevertheless.  Enjoy!

• Tuesday:
  • Warm-up: 5 min
    • 3 Rounds w/ PVC Pipe or small Bar:
      • 30 seconds – Hang Power Snatch
      • 30 seconds – Overhead Squat
      • 30 seconds – Snatch Grip Split Jerk
      • 30 seconds – Dislocates
  • MetCon: 15-30min
    • 5 Rounds:
      • 10 Barbell Rollouts
      • 10 Kb Clean and Jerk per arm
      • 10 Ring Pull-ups
  • Cool-down: 5-10min
    • Team Stretch:
      • Hamstrings
      • Calves
      • Pecs
  • Clean Up Your Weights, Post-Workout Shake

CrossFit Memphis Newsletter #56

CrossFitters

Congrats to Conner Draper who pulled a 412 pound deadlift yesterday!  WOW!

For those of you who didn’t read the hilarious content on yesterday’s blog, you seriously missed out!  Scroll down after you read the newsletter for a good laugh!

Friday Night 9pm – “Cheat Meal Party” to Welcome Back Mark Walton  at Mike and Ashley’s House!

It’s time to welcome Mark back to the CrossFit Memphis community!  If he’s already your bud then come say hi, if you don’t know Mark yet then come meet him!  He’s one of the friendliest guys around!  (We’ll have another party soon for Rob, he’s pheasant hunting this weekend)

This is a cheat meal party!  We want this to be epic!  This is a competition to see who can bring the most unhealthy (but still has to be delicious… and safe?) food possible!  Click here for example meals! Anything wrapped in bacon is a good choice, and extra cheese or chocolate never hurts!

You can be as creative as you’d like or you can just buy a couple of double Baconators with extra mayo and cut them up for the group!  You can also bring a few drinks for yourself as well.

Prizes will be awarded for each of the following!:

• Best all round (voted on by party goers)
• Most calorically dense dish
• Most creative dish
• Most meat
• Dish most like to cause a heart attack (most fat)
• Most likely to cause diabetic coma (most sugar)

Mike and Ashley’s house, Friday night 9pm til late.  Be there.

Click here for directions!

Saturday Morning 9am – CrossFit Memphis Horse Riding!

This Saturday morning (yes I know I scheduled a party Friday night and an event at 9am the next day… man up son!) CrossFit Memphis athlete Frank Hernandez has been kind enough to invite us out to the Heritage Park Equestrian Center to ride some of his horses!

Frank has been training horses for years and has the know-how to safely teach us how to ride!  Except for Mike, who Frank first said he was going to put on a horse and then made an aggressive horse-ass smacking motion with his hand…but everyone else should be pretty safe!

Workouts start at 11am on Saturdays so we are going to meet Frank at 9am so everyone can still train at 11. 

Click here for directions!

We are going to leave from the gym at 8:15am…  feel free to meet us here and follow us out!  There is no cost for this event.

Bledsoe gets CrossFit Endurance Certified:

This past weekend Mike met with some of the best coaches of elite runners and triathletes to better learn how to improve your performance.  For those of you wanting to run marathons and triathlons, 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 endurance specific training drop Mike and email or drop by the gym.  We are going to star implementing more technique training and drills into our Sunday track workouts as well (see below).

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

We had a great time last weekend at the track.  Off the top of my head I can remember McGoldrick running a 1:01 400m as well as Gwen and Justin running a 7:40 and 6:33 (I think) mile, respectively.  Great job you guys!

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.

See you in the gym!

Be Nasty,

Mike, Doug and Ashley

• Tuesday
  • Warm-up: 5-10 min
    • 2 rounds on AstroTurf (15 yards):
      • High Knee Skipping
      • Carioca – Both ways
      • Butt Kickers
      • Lateral Shuffle – Both Ways
  • MetCon: 5-20min
    • “Tyler”
      • Five rounds for time of:
        • 7 Muscle-ups (*or 7 pullups + 7 dips)
        • 95 pound Sumo-deadlift high-pull, 21 reps

• • Cool-down: 5-10min
    • Static Stretch, Foam Roll, Post-Workout Shake

CrossFit Memphis Newsletter #54

CrossFitters,
Thanks to everyone that came out for the photo shoot!  All of your pictures will be in the next newsletter (just kidding!).  We also had a great track workout in the perfect weather on Sunday!  Life is good.

Two More Weeks To Let Your Friend Train For Free!!

During the entire month of October you can bring a friend with you to workout for FREE as much as you want!  Any class!  Just bring them in and introduce they to us and we’ll take care of the rest!

Doug Out Of Town for 2 Weeks:

I will be out of town for 2 weeks starting Wednesday to visit my family in Washington state.  Everyone be good to Mike while I’m gone… he’s delicate ya know.

UFC 104 – MACHIDA v SHOGUN: Saturday Night!

We haven’t officially put together an event for this yet.  Everyone put in their two cents at the gym and we’ll have some fun!  Friday’s newsletter should have more details.

CrossFit Memphis Lean Eatin Challenge – Week 13:

• 90% of the food you eat should be real, whole foods!  If you can’t grow it or raise it then leave it alone!  Fajitas are a good choice!

Fajitas, 3 servings

1 lb. Lean ground turkey or lean ground beef
1/2 Red Onion, chopped
3 Whole Wheat tortillas
15 Spinach leaves
1 Bell Pepper, chopped
1/2 cup shredded Mexican Cheese
Cilantro, quantity to taste
1 Tbsp olive oil, extra virgin
1 fajita or taco seasoning pack

Saute onions for one minute in pan in olive oil. Add meat and cook til brown. Add seasoning and mix together in pan, cook 1 more minute.

Place spinach leaves, bell pepper, cilantro, cheese and meat on tortilla. Enjoy!

See you in the gym!

Be Nasty,

Mike, Doug and Ashley

• MetCon: 15-30min
  • 5 Deadlifts 75% of 1RM
  • 10 Burpees
  • 4 Deadlifts
  • 10 Burpees
  • 3 Deadlifts
  • 10 Burpees
  • 2 Deadlifts
  • 10 Burpees
  • 1 Deadlift

  Cool-down: 5-10min

  • Clean Up Your Weights, Foam Roll, Static Stretch, Post-Workout Shake

CrossFit Memphis Newsletter #53

CrossFitters,

Tech Guy Wanted:

Here’s a scene from the last business meeting we had with our printer.  Similar meetings are soon to follow.

The temporary ego boost we get from dominating these unsuspecting and defenseless pieces of hardware does little to improve the business.  Therefore, if anyone knows a tech person/web developer/”BestBuy Geek Squad” type fella that wants to trade training for computer maintenance please let us know.

This has to be a real tech guy and not simply your buddies nephew who does little else than play video games in him mom’s basement and just happens to know more than you about computers.

We have spoken.

Athletic Skills Shirts:

This week we began a new system for recognizing your accomplishments.  It is kind of like how belts are used in martial arts, except we are using shirts!  There is four levels:  Well rounded beginner (white shirt), Intermediate CrossFitter (green shirt), Advanced CrossFitter (blue shirt) and Elite CrossFitter (black shirt).

Performance skills include strength and endurance measures of the following:  hips, pressing, pulling, and core as well as overall work capacity and speed of movement.  If you can complete 85% of the tasks for each level then you have earned the shirt for that level!  There are 27 (85% = 23) skills to accomplish.

Please come ask us for a sheet if you did not get one yet.  Anytime you want to test you just come let us know and we will watch you perform and initial your paper.

Example – 800m run: white – 4:20, green – 3:20, blue – 2:50 and black – 2:20

Sunday Time Trials at the U of M Track:

Sunday we are going to time trial 400s, 800s and/or 1 mile runs.  You pick.  We will meet at the University of Memphis at 1pm which should give us enough time to make it back for 2pm open gym.

Mandatory Photo Shoot Tomorrow (Sat) Morning 10am Here at CrossFit Memphis:

This Saturday morning at 10am is our first of many “before and after” style photo shoots.  Having documentation of your physique every 8-12 weeks will be very motivating down the line so make sure you are there!  Even if you aren’t in your best shape right now definitely show up and get your picture taken, that way next time you will see a significant change!  Plus, having regularly scheduled photo shoots will provide accountability by giving you a deadline.

Lisa Mac will be taking the photos in a private setting.  You can wear whatever you are comfortable with but less is better.  Men can wear bike shorts and no shirt, women can wear shorts and a sports bra.  These pictures will never ever be shown to any one without your permission!

This is a mandatory event!  We will have another shoot sometime before winter break.

Bring Your Friends In To Train With You For FREE All Month Long!!

During the entire month of October you can bring a friend with you to workout for FREE as much as you want!  Any class!  Just bring them in and introduce they to us and we’ll take care of the rest!

CrossFit Memphis Lean Eatin Challenge – Week 12:

• Drink green tea!  According to Wikipedia, “Green tea contains polyphenols which are thought to improve health, particularly catechins, the most abundant of which is EGCG. In vitro and animal studies as well as preliminary observational and clinical studies of humans suggest that green tea can reduce the risk of cardiovascular disease and cancer as well as beneficially impact bone density, cognitive function, dental cavities, and kidney stones.”  Drink up!

See you in the gym!

Be Nasty,

Mike, Doug and Ashley