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

• Warm-up: 5-10 min
• Strength Work: 10-15min
  • Rear Foot Elevated Split Squats – 9,9,9,9 each leg
• MetCon: 5-20min
  • 20 Pull ups
  • 20 Box jumps
  • 20 Kb Swings
  • 20 Push ups
  • 20 Medicine balls cleans
  • 20 Burpees
  • 20 WallBalls Shots
  • 20 Sit ups
  • 20 Ring Rows
  • 20 Walking Lunges/leg
  • 20 Push Presses (bar)
• Cool-down: 5-10min
  • Static Stretch, Foam Roll, Post-Workout Shake

CrossFit Memphis Newsletter #76

CrossFitters,

Congrats to Tom Lawrence for earning his grey band!!!

And Josh Fletcher for earning his grey and green bands in the same day!!

UFC 109 – Saturday Feb 6th @ 9pm!!

We’re going to meet up at Applebee’s on Union to watch the fights on Saturday.  Feel free to get there a little before 9pm to make sure you get a seat.  See you there!!

Click here for directions!

Pose Running Clinics – Every Wednesday Night @ 6pm!

For those of you wanting to run marathons, triathlons, or just want to better your Helen time 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 learning proper run mechanics come to our Pose clinic at 6pm at CrossFit Memphis with Mike Bledsoe.

Cost is $10 for members and non-members of CrossFit Memphis and free for CrossFit Endurance athletes at CrossFit Memphis.

Click here to reserve your spot.

CrossFit Sectionals Competition – Huntsville, AL – March 6-7th!!!

If you’re not going to the Arnold Sports Festival in Columbus then you should try to compete at Sectionals the same weekend!  It’s a qualifying event for the Regionals (and eventually the Games) so it will be a good opportunity to watch, and compete against, some great athletes!!

FYI:  No one ever feels like they are ready to compete for the first time, myself included.  Those are normal feelings.  That being said; quit putting it off and assuming you’re going to be the worst person there (hint: you won’t be) and go do it!!!  Smile big!…you’re about to puke in front of a crowd (and it’s not even New Year’s!!) 

Click here for more information and/or to register!

Click here for directions!!

New WODs Start Next!

Next Monday (Feb 8th) we will begin writing 4 WODs per day.  Each WOD will be a different level of difficulty: New to CrossFit, Well Rounded Beginner, Intermediate and Advanced.  The workout that you do for the day will be determined by your personal skill sheet which most of you should have by now (come get one if you don’t have one yet).

Whenever you advance on your skill sheet you will get a CrossFit Memphis wrist band.  Please wear your wristband to all classes.  Come pick up your white wrist band then you can start earning the grey, green, blue and black!

We will be covering one skill per day on Tuesdays and Thursdays in between the warmup and the WOD.  That being said you are welcome to test whenever you’d like, just come ask us to watch and we’ll sign you off.

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 at: <a href=”mailto:doug@teamfaction.com”>doug@teamfaction.com</a>

Hope everyone likes this awesome pic of Ashley cause I’m going to use it for everything.  Just sayin!

See you in the gym!

Be Nasty,

Mike, Doug and Ashley and now Rob too!!

Congrats to Mike and Ashley!!!!  Their wedding couldn’t have gone better!!  They will be in Belize on their honeymoon until Saturday!!  There’s a picture of her doing a pull-up with her dress on on CrossFit.com, click here and scroll down!!

• Warm-up: 5-10 min
  • 3 Rounds
    • 10 – Lateral Lunges
    • 10 – Push-ups
    • 10 – 90 Degree Flutter Kicks per leg
    • 10 – Cats and Dogs
• Strength Work: 10-15min
  • Power Clean 5,5,5,5
• MetCon: 5-20min
  • 20 min AMRAP
    • 5 Box Jumps
    • 10 Ring Rows
    • 15 Double Unders
    • 20 Push Presses (bar)
• Cool-down: 5-10min
  • Static Stretch, Foam Roll, Post-Workout Shake

This is probably where Mike and Ashley are right now!!

• 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!!

• Tuesday:
  • Warm-up: 5-10 min
    • 3 Rounds:
      • X-band Walks – 8 reps each direction
      • Overhead Squat w/ PVC – 15 reps
      • Kb Clean + Push Press – 5 reps each arm
  • MetCon: 15-30min
    • 2 Rounds:
      • 20 Ring Rows
      • 20 Box jumps
      • 20 Kb Swings
      • 20 Push ups
      • 20 Burpees
      • 20 Wall balls
      • 20 Sit ups
  • Cool-down: 5-10min
    • Clean Up Your Weights, Foam Roll, Static Stretch, Post-Workout Shake

CrossFit Memphis Newsletter #50

CrossFitters,

Friends Train for FREE in October!

During the entire month of October you can bring a friend with you to workout for FREE as much as you want!  Won’t cost a dime!

Mike McGoldrick Places 4th at Oktoberfest Competition:

Congratulations to Mike for going head to head with the best CrossFit athletes in the country at this past weekends Oktoberfest competition in Nashville!  Make sure to give him a high five next time you see him!  We’ll try to get some video online soon!

CrossFit Memphis Tailgate Party for Bledsoe’s Birthday!

This Saturday we will be tailgating for Bledsoe’s birthday at the Memphis Tigers football game vs. University of Texas at El Paso Miners (who?).  The game starts at 7pm so we will start tailgating around 3:30pm at Tobey Field across the street from the Liberty Bowl.

We’ll have a grill for meat, and a cooler for everyone to store their beverage of choice.  Bring anything and everything you will want to eat and/or drink plus any extra snacks you want to share with the group and more importantly, bring your friends!!

Not sure what the weather will be like on Saturday… does anyone have a way to provide us with some shelter?  Possibly a canopy similar to one in the picture below?  And chairs!  If you have a few extra fold out chair please bring them!

If you would like to follow us from the gym you can meet us here at 3pm.

You are by no means obligated to go to the game, you can just hang out at eat burgers all day and then split when it gets late.  However, if you would like to attend the game you can click here to buy tickets!

This is going to be AWESOME!  See you there!

New Sweatshirts Will Be In Soon!

It’s gettin cold so fast!    Fear not!  We’ve got some sheatshirts comin your way very soon!

CrossFit Memphis Lean Eatin Challenge – Week 11:

• Start supplementing with vitamin D3!  Why?  It’s likely you don’t get enough, especially now that the fall season is on its way (your body makes vitamin D with some help from sunlight).  The various forms of vitamin D aren’t really vitamins at all, they’re actually pro-hormones that, amongst other things, help the body absorb calcium.  This helps with normal bone mineralization, growth and remodeling (yep your bones are active tissues and, like your muscles, change based on the load demands placed on them!). Depending on how big you are you’ll need between 2000 and 6000 IU/day.  Learn more about the awesome effects to vitamin D by clicking here!

See you in the gym!

Be Nasty,

Mike, Doug and Ashley