Thurs. Dec. 30

Death By....
(pick one of the following)
Do 1 the first minute, 2 the second, 3 the third, etc... Until you can not complete the amount of reps that correspond to the minute you're on. Score is highest completed minute.

Power Clean (135/95) from the ground
Burpees
KB Swing (70/53)
Muscle Ups

Wed. Dec. 29

Warm Up:
Couch Stretch
20 OHS (PVC)
30 Sec. Hang from Bar Stretch

"Jackie"
Row 1000m
50 Thrusters (45/35)
30 Pull Ups

Tues. Dec. 28

Warm Up:
Saigon Stretch
20 Box Jumps
5 Handstand Holds (20 sec.)

4 RFT:
25 Wall Ball
20 ABMAT
15 Burpees

Mon. Dec. 27

Warm Up:
5 Min Stretch
5 Min Jump Rope Work

15 Min AMRAP:
5 One Arm DB Overhead Squat Left Arm (25/15)
5 One Arm DB Overhead Squat Right Arm
10 Push Ups (hand release at the bottom)

Fri. Dec. 24, Sat. Dec. 25

Here are 2 wods for you to do this weekend:

1. 15 Min AMRAP:
20 Squats
30 Sit Ups
40 Tuck Jumps

2. On the hour, every hour, do 20 Push ups.
*total score is total reps, and will also indicate just how long your day was.

Merry Christmas! See you all on Monday.

Thurs. Dec. 23

Choose A Girl!
Choose one of these 3 wods:

"Fran"
21,15,9:
Thrusters (95/65)
Pull Ups

"Elizabeth"
21,15,9:
Squat Cleans (135/95)
Ring Dips

"Diane"
21,15,9:
Deadlifts (225/185)
Handstand Push Ups

Wed. Dec. 22

Warm Up:
20 Pass-throughs
5 Handstand Hold

Press
1-1-1

"Ron Burgundy is the Balls"
5 RFT:
10 Wall Ball
10 Jumping Lunge w/Med Ball Overhead

*Remember, we will be closed Fri and Sat this week and next week!!!

Tues. Dec. 21

"G.I. Jane"

100 Burpee-Pull Ups for time.

*scaled version
5 RFT:
20 Burpees
20 Pull Ups
(do this if you use bands)

VIDEO DEMO

Mon. Dec. 20

"8-Ball"

8 RFT:
8 KB Swings (53/35)
8 Box Jumps
8 DB Thrusters (35/20)
8 Knees to elbows
8 Deadlifts (205/135)
8 Push-ups
8 DB Push Press (35/20)
_________________________
Here is a link to the new Reebok/CrossFit Corporate Gym

While this is going to initially be a huge boost for the awareness of CrossFit, there are some trepidations.

What do you all see as the pro/con of this alliance? It's a 10-year partnership worth millions to CFHQ.

BTW, they also stole CrossFit Takeover's web site. Funny....

Sat. Dec. 18

Push Press
5-5-5

Teams of 2:
10,9,8,..1 of:
Muscle Snatch
Box Jumps
Stair Run w/ Med Ball
Wall Shots
Tire Flips

Fri. Dec. 16

"JT"
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005

21,15,9 of:

Handstand Push Ups
Ring Dips
Push Ups

HELP NEEDED!!!
There is an open house at AGame Monday from 4-9pm. If any of you could be here to talk with prospective members, and even show them a few things, we would greatly appreciate it. Let us know. We will grow!

Thurs. Dec. 15

Warm Up;
Row 500m (Sprint the Hell outta this row)
5, 20 Second Squat Holds with Saigon Stretch

"ANGIE"

100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats
*no partitioning
_________________________
FINISH WHERE YOU WANT TO FINISH

Words by CrossFit Lisbeth

You have to start somewhere.

Nobody begins life with a muscle-up.

Nobody was born with pull-ups.

Nobody deadlifted 500lbs as a newborn.

So, stop thinking about what you can’t do right now and start focusing on what you could accomplish — in CrossFit and in life.

No successful person was born a success. They made themselves that way, through effort and practice and perseverance.

Even if they were born with what some might consider advantages of genetics or economics, they still had to work at it.

Nothing comes easy in this life . . . at least nothing good does.

So start where ever you have to start. But resolve to finish where you want to finish.

Wed. Dec. 15

The start position (1) for the hang clean is similiar to the end of the deadlift. The bar is over the center of base and the shoulders are slightly in front of the bar. Between the start and mid-thigh (2), there is a re-bend of the knees to stack the shoulders over the hips, bar still over base, in preparation for the massive amounts of power generated at the end of the second pull. The second pull ends (3) with the athlete standing tall, hips fully open and shoulders shrugged. All force generated by the athlete on the bar from this point on is not to raise the bar any further, but to drive the athlete under the bar. This is achieved by the athlete sumultaneously lifting the feet off the ground and violently pulling (3rd pull) him/herself under the bar as quickly as possible and recieving the bar in the racked position with elbows level with or higher than the bar at the bottom of the squat. This movement is about speed. If you can deadlift and shrug the weight and you can front squat it, then you can clean it.


“All men dream: but not equally. Those who dream by night in the dusty recesses of their minds wake in the day to find that it was vanity: but the dreamers of the day are dangerous men, for they may act their dreams with open eyes, to make it possible.” -T.E. Lawrence

Just so y'all know, you are just as free to, on any WOD, scale the weight up as you are to scale it down. Just sayin'...

Warm-up:
2 rounds of
Bergener snatch warm-up
10 45lb stiff-legged DLs
*then*
4 mins couch stretch

WOD:
15 Min AMRAP:
10 hang cleans (full squat) 135/95
30 double-unders (attempts count)

Homework:
4 additional mintues couch stretch at home/office
check out Kelly Starrett's mobility project and learn a little about addressing your jacked up joints

The votes are in! It's time to get your bowl on! Spend a relaxing Saturday evening with your CrossfitMT peeps rolling a ball at some pins. While not as intense as a regular WOD, scores will be kept and it will be competitive. Sort of. Bring your friends and family and have a great time! Festivities will run fom 6...:30pm to 10:00 pm Saturday, Dec 18th at the Franklin Family Fun Center, a.k.a. Franklin Lanes located at 1200 Lakeview Dr. in Franklin, TN. Franklin Lanes offers plenty of food and beverage choices as well as other enterntainment choices including video game arcade, billiards and a sports bar with TVs. Don't miss out on this stellar gathering!!

Tues. Dec. 14

Warm Up:
Rack Position Mobility

Front Squat
3-3-3

21,15,9:
Belushi Burpees (Burpee, then turn 180 degrees in the air on the jump. Alternate Directions)
SDHP (53/35)

Mon. Dec. 13

ATTENTION!!! We will be opening later because of the weather. Expect the doors to open at 10am. No 6am class, or open gym until 10.

Warm Up:
20 Wall Ball
20 Burpees
20 Sit Ups

4 RFT:
10 Deadlifts (135/95)
15 Push Ups
20 Squats

Sat. Dec. 11

Teams of 2:

One person works at a time.

5 RFT:

57 DB Push Press (35/20)
57 Burpee Deadlifts (135/95)
57 KB Swings (53/35)
57 4-count Mountain Climbers

Fri. Dec. 10

Warm Up

Then:

21,15,9:
Overhead Squats (95/65)
Pull Ups

Thurs. Dec. 9

Deadlift
1-1-1

Then:

5 RFT:

5 Deadlift (225/155)
20 Tuck Jumps w/Med Ball (hold med ball locked out overhead)

Wed. Dec. 8

For Time:

30 Pull Ups
30 Burpees
30 Box Jumps
30 Ring Dips
30 ABMAT
30 Split Squats Rt. Lg (Foot elevated on box or bumpers)
30 Split Squats Lft. Leg (Foot Elevated)

Tues. Dec. 7

Warm Up:
3 Rounds:
10 Squats
10 Push Ups
10 Sit Ups

Stretch

20 Min AMRAP:

10 Goblet Squats (53/35)
10 KB Swings (53/35)
10 SDHP (53/35)

Mon. Dec. 6

Warm Up:
Row 500m
Mobility Stretches

5 RFT:

15 DB Push Press (35/20)
15 K2E's

Sat. Dec. 4

Teams of 2:

Run 800m
100 Lateral Burpees over ABMAT
100 Leg Throws (hold partners ankles, raise legs, partner throws legs toward ground, don't let them hit the ground)
100 Ring Rows
Row 100 cal.
100 Squats

Fri. Dec. 3

21,15,9 of:

Wall Ball (20/10)
Pull Ups
Box Jumps

*Post results to comments!

Thurs. Dec. 2

Warm Up:
Shoulder Mobility Drills

then

Push Press
3-3-3-3-3

then

Tabata Handstand Holds
Tabata Burpees
(tabata interval = 20 sec of work, 10 sec rest, 8 cycles, 10 second transition from Handstand Holds to Burpees.)
*Score is number of complete holds and lowest burpee round.

Wed. Dec. 1

Class will begin ON TIME!

Warm Up:
Burgener Warm Up

15 Min AMRAP:
5 Squat Cleans (95/65) (from the ground)
10 Push Ups
15 KB Swings (53/35)

VIDEO

Tues. Nov. 29

Deadlift
3-3-3-3-3
Spend 15 Minutes To Find Your 3RM

then

3 Rounds:

Row 500m
rest 2 min (or as long as it takes for partner if you're sharing a rower)

Record best time.

Mon. Nov. 29

15,12,9,12,15 of:
Thrusters (65/45)*
Pull Ups**
Burpees***

*your thrusters will not count if you do not both go below parallel on the front squat, an if you do not lock out the bar over the spine with head through the hole.

**your pull ups will not count if you do not get your chin over the bar and reach full extension at the bottom.

***your burpees will not count if you do not go completely flat on the ground or jump and clap at the top.

Fri. Nov. 26

21,15,9 of:

KB Swings (53/35)
ABMAT
Jumping Squats

*Between each round,
Burpee-Broad Jump 30m
Sprint 100m

Congrats!

Congratulations to Chris Everett and his long-suffering Wife
on the birth of their first child:

Iris Ruthmary Everett, 8 lbs. 1 oz.
at 6:19pm, Nov. 22.

Sleep tight young man.

Wed. Nov. 24

GOAT WOD!!!
Come in and find out.
_________________________

We'll be only having class at 6am and 11:30am Wed.
Closed Thursday
10am class on both Friday and Saturday.

Tues. Nov. 23

4 RFT:

10 Deadlift (185/135)
100 Suicide Shuttle (cones every 25m)
20 Push Ups

Mon. Nov. 22

http://www.youtube.com/watch?v=uQITWbAaDx0


Warm-up/stretch - at a minimum:
1 minute saigon stretch
1 min each stretch, each leg on the couch stretch (4 mins total)
5 rotations each direction, each leg hip flexion exercise (x2)

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 Walking lunges
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Go to www.mobilitywod.com and start working on your grody joints and nasty tissues. Cultivate greatness and be a better athlete

Sat. Nov. 20

As a team, accomplish:
280 burpees
420 situps
560 walking lunges

Then, move the following equipment as quickly and efficiently as possible 800m:
1 tire
1 uneven bar; 90lbs on one side, 45lbs on the other
1 heavy bag
1 ruck sack weighing 90lbs
2 70lb kettlebells
1 53lb kettlebell

Limitations:
the tire can't be rolled
there can only be two people carrying the bar
there can't be more than 10m from first person to last person
anyone not carrying equipment is carrying someone else

Then, as a team accomplish:
280 burpees
420 situps
560 walking lunges

Fri. Nov. 19

Sprint 100m
50 Air Squats
Sprint 100m
40 KB Swings (53/35)
Sprint 100m
30 Push Ups
Sprint 100m
20 Lateral Jumps (over cone)
200m Waiter's Walk (53/35)

Thursday Nov. 18

"THAT WOMAN OF ILL REPUTE"

21 burpee
Deadlift X 3 (80 percent of 1 RM)
21 body row
Deadlift X 3
21 plate press, 45/25
Deadlift X 3
21 box jump
Deadlift X 3
21 sit-up
Deadlift X 3

Wed. Nov. 17

21,15,9:

Push Press (95/65)
Toes to Bar
KB Swings (53/35)

Tues. Nov. 16

20 Min AMRAP:

10 Dumbell Hang Power Cleans (Left Arm) (35/20)
10 Forward Lunges
10 DB HPCs (Right Arm)
10 Backward Lunges
*Carry the dumbell with you at all times, if you drop it it's a 5 burpee penalty. Pick it back up immediately after the burpees or keep burpeeing. Have fun.

Mon. Nov. 15

5 RFT:

10 KB SDHP(53/35)
10 Med Ball push press (20/10)
10 Pull-ups
10 Burpees

Fri. Nov. 12

Open Gym:

Grab a coach and get help on anything you need to work on.

Do a wod you missed, or let us help you find one to do.

Thurs. Nov. 11

"ROY"
Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, FL, assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.

Five rounds

225 pound Deadlift, 15 reps
20 Box jumps, 24 inch box
25 Pull-ups

Happy Veteran's Day! Thank You For Your Service!

Wed. Nov. 10

3 RFT:

Run 800m
20 Push Ups
20 Jumping Squats

Tues. Nov. 9

Deadlift
5-5-5
* Take 90% of your 1 RM, that will be your "working max."
Do:
5 @ 65% of working max
5 @ 75%
5 or more at 85%

then

7 Min AMRAP:
KB Swings (53/35)

Mon. Nov. 8

3 RFT:

30 KB Clean & Jerks (53/35)
30 KB Around the World (30 each direction)
30 KB SDHP

Sat. Nov. 6

Teams of 3:

One person works at a time:

10 Burpees to start, 10 burpees between each of the following:

50 Reps of:
Deadlift (135/95)
KB Swings (53/35)
Pull Ups
Box Jumps
Tire Sledge
DB Thrusters

Finish with 10 burpees

Fri. Nov. 5

Warm Up - Run 800m

then

5 RFT:

10 Pull Ups
10 Push Ups
10 Squats
10 Tuck Jumps

Thurs. Nov. 4

Front Squat
5-5-5-5-5
Start with 65% of your 1RM, then go up by 5 lbs every set.

then

10 Min AMRAP:
20 Lunges (total)
20 ABMAT

Wed. Nov. 3

4 RFT:

15 Dumbell Push Press (40/20)
15 Deadlift (135/95)

Tues. Nov. 2

21,15,9 of:

Overhead Squats (65/45)
Burpees

Mon. Nov. 1

20 Min AMRAP:

5 Handstand Push Ups
10 KB Swings (53/35)
15 Box Jumps

Sat. Oct. 30

Teams of 3

5 RFT:
10 One Arm OH DB Squats
10 Hand Release Push Ups
10 Burpee Tuck Jumps
100m High Kness
300m Lap

*one person works at a time, but team goes together on High Kness and Lap

Fri. Oct. 29

OPEN GYM!

Pick one lift, or one wod you missed this week, and work on it.

Thurs. Oct. 28

"Annie"

50,40,30,20,10 of:

Double Unders (3 to 1 singles - 150,120,90,60,30)
Sit Ups

Wed. Oct. 27

"Fran"

21,15,9 of:
Thrusters (95/65)
Pull Ups