Wed. July 1

Rogue Fitness Game's Prep WOD Done by 2008 CrossFit Games Champion, Caity Matter

3 Rounds For Time:

7 Power Clean (from floor) M:135/W:95
10 Burpees
7 Power Snatch (from floor) M:95/W:65

Allison getting 65# from the ground to overhead

Dumke, one of our USMC guys, doing some burpees!

Fox looks a little tired after that workout

Tues. June, 30

"Jackie"

1000m Row
50 Thrusters (45#)
30 Pull Ups

*alt second wod:

Back ally gasser, 20 push ups, run the rest of the perimeter of the parking lot.
x 2

1000m row suuucckkkssss....

Get those elbows up, Mike!

Angie getting some good depth on Thrusters

Mon. Jun, 29

DL 3-3-3-1-1

For Time:
Push Press (115/75) x 21
30 K2E
PP x 15
20 K2E
PP x 9
10 K2E

The ladies of the 4pm class repping out some Knees 2 Elbows

Angie hitting a PR in the Deadlift! 155#!!!

Who says women aren't strong?!?

Dr. P goin heavy

Sat. Jun, 23

2 min AMRAP @ each station: 2x through
Rower
Wall Ball
Squat Clean

1 min rest between stations

Fri. Jun 26th.

20 min AMRAP (95/65)
5 Thrusters
7 Hang Power Cleans
10 Sumo Deadlift High Pulls

ATTN MEMBERS!

Remember to place your t-shirt orders with Steve by Monday. Money must be paid up front. We have decided on what the back of the t-shirt will say,

"WE ARE THE MAGIC PILL.
WE 'RE JUST HARDER TO SWALLOW"

Thurs. June, 25

3 RFT:

50 Box Jumps
40 Sit Ups
30 Air Squats
20 Push Ups

Steve doing some O-Lift coaching with one of our new members

Todd brought his young nephew, Ryan, in this week for some CrossFit workouts. Ryan really likes the workouts, even thought it may not be showing in that picture!

Stephen getting some air!

Even Mike, who is away on vacation, check out today's WOD and sent us picture of his workout!

Wed. Jun 24.

"Kettlebell Hell"
For Time:
21 KB Swings
Sprint 50m Down & Back
21 KB Clean & Jerks (each arm)
Sprint 50m Down & Back
15 KB Swings
Sprint 50m Down & Back
15 KB Clean & Jerks (each arm)
Sprint 50m Down & Back
9 KB Swings
Sprint 50m Down & Back
9 KB Clean & Jerks (each arm)

Tuesday. June, 23

50 reps for time of burpee-pullup-k2e's. These are performed by doing a burpee, jumping up to a bar and doing a pullup, then while still hanging doing a knees to elbow raise. Drop and repeat for a total of 50 reps.

Brian and Holmes decided to stick around and do some strength work on the rings

The 4 p.m. class enjoying this 3-way-movement...times 50

Annie knockin out some K2E

Mon. June 22.

Back Squat 3-3-3-3-3

3 RFT:

30 Pull Ups
15 OH Squat (95/65)


ATTN MEMBERS:

We would love for CrossFit HQ to host a Nutrition cert at CrossFit Middle Tennessee sometime in the near future. However, they require a minimum of 50 participants. So we are going to be taking a head count to see who would be interested in this cert. It would be hosted by Robb Wolff (Nutrition guru). These certs take a while to apply for and set up, so let us know if you would interested in this certification sometime in the hopefully near future. Here is the info on what the cert would entail.

Price: $195

Start and end time: 9 am to 5 pm with a 1 hour break.
Other: Possible social gathering and dinner on Saturday night.

The Specialty Seminar will be presented by Robb Wolf

Spend 1 day with Coach Robb Wolf learning the art and science of performance nutrition. The day will include lecture and theory of performance eating, recovery and optimizing health and longevity. Significant emphasis will be placed on the PRACTICAL implementation of Paleo/Zone concepts. By the end of the day you and your clients will have no more excuses why you cannot feed and water yourself for optimum performance!

Robb Wolf is a former research biochemist specializing in lipid metabolism. His CV includes research at the Fred Hutchinson Cancer Research Center and graduate work with Prof. Loren Cordain of Colorado State University, author of The Paleo Diet and The Paleo Diet for Athletes. Robb is a co-founder of the CrossFit NorCal (the 4th CrossFit Affiliate), a review editor for the Journal of Nutrition and Metabolism, and a co-founder of The Performance Menu.

Sat. Jun 20th.

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Add total reps together for your score.

Rob Miller from CrossFit HQ doing Tabata Something Else (wmv)

Fri. June, 19

Row 500 m max effort

then:

Run 2 miles (4 laps around the paved parking lot perimeter)
for time.

Then:

Row 500 m max effort.

Thurs. June, 18

21, 15, 9 of:

Squat Cleans (95#, 65#)
Push Ups

- Cleans are from the ground every time.

Wed. Jun 16.

"Turkish Get Up 101"

Check out the CrossFit Journal Vid On Turkish Get Up's Here

You will be coached on how to properly execute a Turkish Get Up, one of the most effective core strengthening exercises out there. Don't worry, your upper body and legs won't be missing out. They are gonna get smoked too!

Show up to class early! We will be learning the Turkish Get Up...then....

For Time:
50 Turkish Get Up's (25 each arm)

Tue. Jun, 15.

"Freddy's Revenge" Click here to see the Video
5 x Overhead, anyhow (135#/95#)
10 x Burpees

-rest 3 min-

4 Gassers. 30 sec rest in between each round.

What's a Gasser??? You'll have to come in to find out!

Mon. Jun, 14

OH Squat 5-5-5-5-5


Tabata AbMat
-60 sec rest-
Tabata Thruster (45#/35#)

Sat. June, 13

5 Muscle Ups/or 20 Pull Ups
10 KB Swings
15 Push Press
20 Air Squats
25 Box Jumps
20 Air Squats
15 Push Press
10 KB Swings
5 Muscle Ups/or 20 Pull Ups