• Wednesday:
  • Group Warm-up:
    • 3 Rounds, 30 seconds each:
      • Overhead Reverse Lunge
      • Press Snatch Balance
      • Inch Worms
      • Curtsey Lunges
  • Strength Work: 10-15 min
    • Bulgarian Split Squats 5-5-5 per leg
  • MetCon: 10-30min
    • Alternating Tabata:
      • Alternate for 8 rounds
        • Pushups
        • Pullups
      • Alternate for 8 rounds
        • Situps
        • Kettlebell Swings (m=2 pood)(w=1.5 pood)
      • Alternate for 8 rounds
        • Handstand holds
        • Overhead Squats (m=45#)(w=30#)
  • Cool-down: 5-10min
    • Clean Up Your Weights, Post-Workout Shake

CrossFit Memphis Newsletter #58

CrossFitters,

Congrats to Tom Lawrence and Mike McGoldrick for PRing on yesterday’s “Filthy Fifty” WOD (Workout Of the Day).  Tom beat his old time by about 14 minutes!  Mike lowered his time down to 16:39!  That’s reeeeally fast!

Cheaper Membership Prices!

We now offer 6, 12 and 18 month agreements in addition to “month to month” payments.  If you are already signed up you will automatically keep your current rate, but are more than welcome to check out our new price structure if you want to find a way to save a few bucks each month!

Eventually you’ll be able to swim in your savings just like McDuck did every Saturday morning when you were a kid!

Saturday – CrossFit Memphis Powerlifters To Compete in Arkansas Christmas Classic:

Be sure to wish our CrossFit Memphis Powerlifters luck before their competition on Saturday morning!  We’ll post the results next week!

Here’s a vid of their training!

Powerlifters are some of the strongest athletes on the planet!  In most federations, powerlifting involves three events: squat, bench press and deadlift.

Some variations of this are found at some meets such “push-pull only” meets where lifters only compete in the bench press and deadlift, with the bench press coming first and the deadlift after. Single lift meets are often held, sometimes alongside a normal 3-lift event. This is most common in the bench press.

At a powerlifting meet the events will follow in order: squat, then bench press, and the deadlift will be the final lift of the meet. If the federation also has an event for strict curls this will normally occur before the squat event.

Exercise of the Week – Barbell Hip Thrusters:

Get your butt in gear!

New Recipe Courtesy of Lisa Mac!

• Chicken & Quinoa Bake

  • 1 ½ c. cooked quinoa
  • ¾ c. chicken broth
  • 1 tbs. light butter
  • poultry seasoning
  • paprika
  • parsley
  • salt
  • pepper
  • 2 c. cooked cubed chicken
  • 3 c. cubed zucchini
  • ½ c. chopped onion
  • ½ c. chopped red pepper
  • 1 can sliced mushrooms
  • 1 can fat free cream of mushroom soup
  • ½ c. light sour cream
  • Parmesan cheese

• 1. Cook quinoa as directed with chicken broth and seasonings.
  2. Then mix into a large bowl with all of your ingredients and stir around
  3. Pour into a baking dish sprayed with Pam, and then sprinkle with Parmesan cheese
  4. Bake @ 350 for 40-45 minutes

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

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.

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

See you in the gym!

Be Nasty,

Mike, Doug and Ashley