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
  • Hang Power Clean – 5,5,5,5,5
• MetCon: 5-20min
  • 1000m Row
  • 400m Run x 3

Grey Band

• Strength/Skill Work: 10-15min
  • Power Clean and Push Jerk – 5 Sets of 1+5
• MetCon: 5-20min
  • 1000m Row
  • 400m Run x 4

Green Band

• Strength/Skill Work: 10-15min
  • Power Clean and Split Jerk – 5 Sets of 1+5
• MetCon: 5-20min
  • 1000m Row
  • 400m Run x 5

Blue Band

• Strength/Skill Work: 10-15min
  • Power Clean and Split Jerk – 5 Sets of 1+5
• MetCon: 5-20min
  • 1000m Row
  • 400m Run x 6

CrossFit Memphis Newsletter #82

CrossFitters,

Congrats to Lilly Tinius for earning her grey band!!!

Gym Closed Friday-Sunday for Arnold Classic and CrossFit Sectionals!

A handful of members and the entire staff will be out of town this weekend at various competitions.  We will be closed Friday Afternoon-Sunday.  We will have classes Friday morning!!  Also, will you still post WODs on the blog for Friday and Saturday that you can do at home.

Or… you can skip out on trainin this weekend and drive to Huntsville to watch your fellow CrossFitters compete in Sectionals!!

Mike Bledsoe, Mike McGoldrick, Ashley Bledsoe, Craig Ward, Brett Canale, and Grey Avant are all competing at CrossFit Sectionals this weekend!!

Ok seriously, who do you think would win in a fight between Grey and Brett??

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Blue steel vs. invisibility?  Better bring your forearm bomb Brett!!

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Also, Doug Larson and Jon Bienz are competing in the Arnold Classic Grappling Tournament in Columbus, OH.

Nutrition is the Base of Your Physical Health, Longevity, Physique and Performance – Here’s the Basics!

Part 1

Part 2

See you in the gym!

Be Nasty,

Mike, Doug, Ashley and Rob

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

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

White Band

• Strength/Skill Work: 10-15min
  • Push-ups – M:10, F:5
• MetCon: 5-20min
  • 5 rounds
    • 10 Reverse Lunges per leg
    • Kettlebell swing, 20 reps
    • 20 Ring Rows

Grey Band

• Strength/Skill Work: 10-15min
  • Push-ups – M:30, F:15
• MetCon: 5-20min
  • 5 rounds
    • 15 Reverse Lunges per leg
    • Kettlebell swing, 25 reps
    • 20 Banded Pullups

Green Band

• Strength/Skill Work: 10-15min
  • Ring Push-ups – M:40, F:10
• MetCon: 5-20min
  • 5 rounds
    • 15 Jump Lunges per leg
    • Kettlebell swing, 30 reps
    • 20 Kipping Pull-ups

Blue Band

• Strength/Skill Work: 10-15min
  • Ring Push-ups – M:60, F:20
• MetCon: 5-20min
  • 5 rounds
    • 15 Bar Jump Lunges per leg
    • Kettlebell swing, 30 reps
    • 30 Kipping Pull-ups

CrossFit Memphis Newsletter #77

CrossFitters,

Great job Mike McGoldrick, Justin LaMance, James Cheney, and Chris Bodry at the Garage Games in Atlanta over the weekend!!!

See you in the gym!

Be Nasty,

Mike, Doug, Ashley and Rob

• Tuesday:
  • MetCon: 15-30min
    • 20 KB swings
    • Run 400m
    • 20 Kb Reverse Lunges/leg
    • Run 400m
    • 20 Japanese Pushups
    • Run 400m
    • 20 Burpees
    • Run 400m
    • 20 Pullups (Chest to Bar)
    • Run 400m
    • 20 Kb Squat Cleans/Arm
    • Run 400m
    • 20 Box jumps (24″)
    • Run 400m
  • Cool-down: 5-10min
    • Clean Up Your Weights, Post-Workout Shake

CrossFit Memphis Newsletter #66

CrossFitters,

Congrats to James Cheney for completing his first “muscle up” over the weekend!!

For those of you out there who’ve yet to see a muscle up here ya go!

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!

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!

Another Awesome Video!!!

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

See you in the gym!

Be Nasty,

Mike, Doug and Ashley and now Rob too!!

• 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!