Wednesday, December 29, 2010
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
Tuesday, December 28, 2010
Wed. Dec. 29
Monday, December 27, 2010
Sunday, December 26, 2010
Mon. Dec. 27
Friday, December 24, 2010
Fri. Dec. 24, Sat. Dec. 25
Wednesday, December 22, 2010
Thurs. Dec. 23
Tuesday, December 21, 2010
Wed. Dec. 22
Monday, December 20, 2010
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
Sunday, December 19, 2010
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....
Saturday, December 18, 2010
Sat. Dec. 18
Thursday, December 16, 2010
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!
Wednesday, December 15, 2010
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.
Tuesday, December 14, 2010
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!!
Monday, December 13, 2010
Tues. Dec. 14
Sunday, December 12, 2010
Mon. Dec. 13
Saturday, December 11, 2010
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
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
Thursday, December 9, 2010
Wednesday, December 8, 2010
Thurs. Dec. 9
Tuesday, December 7, 2010
Wed. Dec. 8
Monday, December 6, 2010
Tues. Dec. 7
Sunday, December 5, 2010
Saturday, December 4, 2010
Sat. Dec. 4
Thursday, December 2, 2010
Wednesday, December 1, 2010
Thurs. Dec. 2
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