Fri. April 1

Option Day:

Either

Five rounds for time of:
15 Medicine ball cleans, 20/10
15 Wall ball shots, 20/10

or

Pick a lift or skill and work on it for 30 min.

Thurs. March 31

Warm Up:
Iron Geek

7 RFT:
7 OH Plate Lunges Left Leg (45/25)
7 OH Plate Lunges Rt. Leg
14 Back Squats (135/95)

Sectionals WOD #2

Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (155lbs / 100lbs)
12 Push-ups (Hand Release)
15 Box jumps (24"/20")

Tues. March 29

Warm Up:
20 Burpees
Hip Mobility

15 Min AMRAP:
10 KB Swings (53/35)
10 Jumping Squats
10 Hand-Release Push Ups

Mon. March 28

Warm Up:
Burgener Warm Up

10,9,8,7,6,5,4,3,2,1 of:

Hang Power Clean (115/85)
Push Press

Fri. March 25

Warm Up:
Burgener Warm Up
Skill Transition Drills

21,15,9 of:
Overhead Squats (95/65)
SDHP (95/65)

Thurs. March 24

Warm Up:

10 Min Mobility Work

5 RFT:

10 Thrusters (65/45)
10 Lateral Burpees (over ABMAT)

Wed. March 23

Warm Up:
Shoulder Mobility
25 Jumping Squats
Hip Mobility

"The Situation"

20 Min AMRAP:

5 Strict Chin-Ups (palms facing you, no kipping)
10 Ring Push Ups
15 Wall Ball (20/10)

Tues. March 22

Rack Jerk (or Rack Push Press)

1-1-1-1-1
*this is done from behind the neck.
** If you've never done this before, don't be stupid and go too heavy before you get the technique down.

Video of Mike McGoldrick from Faction doing a rather heavy rack split jerk. (Nice shirt too.)

then

7 min AMRAP:

5 Handstand Push Ups
10 Burpees

Mon. March 21

Warm Up:
Run 800m
Shoulder Mobility

30-20-10 Reps of:
Overhead Squats 75#/45#
Toes to Bar
Box Jumps 24"/20"

Sectionals WOD's Only at the Gym.

Fri. March 18

Warm Up:
Sprint 100m (50% effort)
Sprint 100m (60%)
Sprint 100m (70%)

3 RFT:
Sprint 400m
20 Push Ups
20 Air Squats

Thurs. March 17

Warm Up:
Hip Mobility
Shoulder Mobility

For Time:
Run 800m
80 Push Ups
80 Front Squats (65/45)
80 ABMAT
80 Lunges (40 per leg)

Wed. March 16

CrossFit Games Open WOD Week 1:

Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders*
15 Power snatches**

*only successful double unders count, not attempts.

**power snatch is only good when rep comes from gound, to arms, knees, and hips fully locked out, make sure ear is in front of arm at top of extension. (You may also do clean and jerk if snatches become a problem. The goal is still full extension, ground to overhead.)

The Power snatch loads are as follows:
Men and Masters Men 45-49, 50-54: 75lbs/35kg
Women and Masters Women 45-54: 55lbs/25kg
Masters Men 55-59, 60+: 65lbs/30kg
Masters Women 55-59, 60+: 45lbs/20kg

Instructions:

WMV

MOV

Tues. March 15

Sectionals Begins!

Sectionals WOD #1:
Will post at 9pm tomorrow. This wod will be available throughout the week, and you will have until 9pm on Sunday to post your results and have them certified.

WOD:

21,15,9 of:
Deadlifts (225/185)
Pull Ups

Mon. March 14

Warm Up:
20 Burpees
Shoulder Mobility
Hip Mobility

5 RFT:
10 KB Swings (53/35)
10 Wall Ball (20/10)
10 Box Jumps
_____________________
Alright CFMT Athletes. The sectionals for the 2011 Games begins Tuesday, March 15th. The open format for the sectionals this year will allow anyone to compete at their local affiliate, or submit filmed wods on their own. CrossFit Middle Tennessee has "opted-in" for this 6 week competition, and I want to encourage all of you to participate. Here is what you need to do:

1. Go to this site: https://games.crossfit.com/user/register
2. Sign up by creating an athlete profile for yourself.

3. Once you've created a profile, join our gym by selecting CrossFit Middle Tennessee as the location at which you will compete in each week's wod. When you submit your score, we will have to validate that the score was legit. If you are in contention, and seriously have a chance to make a showing, we will assign a coach to judge every rep and movement to ensure your technique meets the standards set forth by CrossFit HQ. Each wod will be posted with these standards.

4. You can perform each wod as many times during the week that you feel you need to achieve your best score. Once you're satisfied with your score, we will validate your submission.

It costs $10 to register as an athlete, but that is only a one time fee. You will not be charged to compete if you are a member. If someone from the outside wants to compete at CrossFit Middle Tennessee and they have no membership, the cost will be $10 per wod.

Each week's wod will be posted as the daily workout at some point that week. It will most likely be Tuesdays. If for some reason the wod requires equipment we do no have access to, we will not opt-in for that wod, and you will be n your own to locate another location at which to compete in that week's wod.

Good luck! Let's see where we stand in the CrossFit universe.

Fri. March 11

Warm Up:
3 Rounds of:
30 Second Squat Hold at the Bottom
30 Second Plank

For Time:
10 Handstand Push Ups
20 Pull Ups
30 Kb Swings (53/35)
40 Burpees
30 Kb Swings
20 Pull Ups
10 Handstand Push Ups

Thurs. March 10

Back Squat
1-1-1

10 Min AMRAP:
15 Air Squats
15 DB Push Press (35/20)

Wed. March 9

Warm Up:
5 Min Double Unders Practice
Couch Stretch

"Annie"
50-40-30-20-10
Double Unders
ABMAT Sit Ups

Tues. March 8

Deadlift
1-1-1-1-1

3 RFT:
20 Push Ups
20 Pull Ups

Mon. March 6

Shoulder Mobility
Front Squat Practice

"D-Rob's B-Day"

15 Min AMRAP:
3 Thrusters (135/95)
6 Burpees
9 KB Swings (53/35)

Fri. March 4

"HAPPY 24th B-DAY JAMES!"

24 Deadlift (135/95)
24 Knees 2 Elbows
24 Box Jumps
24 Toes 2 Bar
24 Clapping Push Ups
24 Plate Walking Lunges (45/25)
24 Wall Ball
24 KB Clean And Jerk (53/35) (total)

Thurs. March 3

For time:

Sprint 100m
rest 1 min
Sprint 200m
rest 1 min
Sprint 300m
rest 1 min
Sprint 400m
rest 1 min
Sprint 300m
rest 1 min
Sprint 200m
rest 1 min
Sprint 100m

Subtract your rest time for your total.

Bring a stopwatch so you can keep your time. If you don't it's gonna be a pain to track your rest time during the intervals.
__________________________
How to NOT Get Hurt Doing CrossFit

Wed. March 2

Warm Up:
Shoulder Mobility

Press
1-1-1

then

10 Min AMRAP:
5 Burpees
10 Push Press (95/65)