Tues. Feb. 1

Warm Up:
Skill transition drills
Pressing Snatch Balance
Heaving Snatch Balance
Snatch Balance

21, 15, 9 of:
Overhead Squats (95/65)
Pull Ups
_____________________
FYI:
Which is Better? Plant or Animal Based Protein?

There are two kinds of protein, complete and incomplete, which come from either plant or animal sources. Protein supplements, no matter what kind they might be, are derived from either plant or animal sources as well. Which is better between animal or plant based protein depends on a number of factors. There are those who choose not to eat meat or animal products for moral, ethical and religious reasons. There are those who find themselves unable to afford many forms of animal protein a majority of the time. Then there are those that just love the taste of a good juicy steak served up with a good cold beer. For our purposes, the comparisons of proteins will be based on these factors:

- Nutritional value

- Cost versus value

- Availability

Read the entire article here.

Mon. Jan. 31

For Time:

Row 1000m
25 Deadlift (135/95)
25 Burpees
25 Goblet Squats (53/35)
Run 800m (one parking lot lap)

JFM (Josie Faye Morris) WOD:

In honor of my little girl turning 1 year old on the 27th of January.

8am Endurance Class with be conducted at the gym. We will NOT be at the track. You will have to show up to find out what the WOD will be. Help Coach Morris celebrate the first year of Josie's life with a fun workout.

BOX JUMPS

FLOOR WIPERS 95/65

KTE

KB SNATCH 35/18

MED BALL SQUAT CLEANS

WALL BALL

RING DIPS

ATOMIC SIT-UPS

LUNGES

SLEDGE SWINGS

OHP 95/65

ROW 27 CAL

27 REPS EACH MOVEMENT FOR TIME

Fri. Jan. 28

Warm Up:
Run 800m
Shoulder Mobility

5 RFT:
5 Dead-Hang Pull Ups
10 Hand-Release Push Ups
15 Jumping Squats

Thurs. Jan. 27

Warm Up:

500m Row
Shoulder Mobility
Hip Mobility

25 Min AMRAP:

10 Wall Ball
15 KB Swings (53/35)
20 ABMAT

Wed. Jan. 26

PCU Michael Murphy (DDG-112) is the 62nd ship of the Arleigh Burke-class destroyers. She is named for Medal of Honor recipient Michael P. Murphy (1976–2005). Her contract was awarded on 13 September 2002 to the Bath Iron Works and VADM John Morgan, the first commanding officer of Arleigh Burke, made the first cut of steel.^[4] DDG-112 was named Michael Murphy by Secretary of the Navy, Donald C. Winter on 7 May 2008 and her keel was laid down on 18 June 2010. The ship's sponsor is Murphy's mother, Maureen Murphy.^[1][3]

Launch: 7 May 2011 Scheduled

________________________________________

Warm Up:

Back Hyperextension on ABMAT, 30 seconds hold, 10 seconds rest x 5

5 RFT:

5 Deadlift (275/185)
10 Burpees

Tues. Jan. 25

Warm Up:
Shoulder Mobility
Saigon Stretch
Couch Stretch

3 RFT:

20 Hang Power Clean (95/65)
20 Push Press
20 Back Squat

Endurance WOD: RUN

SC: 2 mile TT, LC: 10k TT, U: 13.1 TT

Mon. Jan. 24

3 Rounds:

1 Minute Stations
1 Minute Rest Between Rounds, With a Continuously Running Clock:

Pull Ups
KB Swings (53/35)
Sit Ups
Push Ups
Burpees

*Total all reps for score

Sat. Jan. 22

Teams of 2 (one person works at a time):

20 Burpees
100 Pull Ups
100 Deadlift (135/95)
100 ABMAT
Row 1000m
20 Burpees

Fri. Jan. 21

Warm Up:
30 KB Swings
30 Push Ups

50,40,30,20,10:
ABMAT
Lunges (total)

Thurs. Jan. 20

Back Squat
3-3-3

then

4 RFT:
20 Wall Ball
20 Burpees
20 4-Count Mountain Climbers

Wed. Jan. 19

Warm Up:
Power Clean Practice

"Grace"

30 Clean and Jerk For Time (Ground to Overhead) (135/95)

Video

Tues. Jan. 18

Warm Up Shoulder Mobility
25 Burpees

15 Min AMRAP:
5 Pull Ups
5 Knees to Elbows
5 Toes to Bar

*Every time you come off the bar, do 5 push ups. Score does not include push ups.
________________________
Endurance WOD:

20 Min Time Trial
*Cover as much distance as you can in 20 minutes. Post distance to comments.

Mon. Jan. 17

Hip Mobility warm up

then

15,10,5,10,15:
DB Front Squat (30/20) (2 dumbells)
Box Jumps

Sat. Jan. 15

"Fight Gone Bad"

1 Min Each Station, 3 Rounds, 1 Min Rest Between Rounds. Total all reps/calories for score.

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds/55 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds/55 Pounds (Reps)
5. Row: calories (Calories)

Fri. Jan. 14

Warm Up:
20 Good Mornings
20 Push Ups
Mobility Work

7 RFT:

7 Deadlift (225/155)
7 Burpees
7 Ring Push Ups

Thurs. Jan. 13

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

"Jack"
20 Min AMRAP:
10 Push Press (115/85)
10 KB Swings (53/35)
10 Box Jumps

Wed. Jan. 12

Warm Up:
Burgener Warm Up
Couch Stretch


3 RFT:
Row 500m
20 KB SDHP (53/35)
20 Lunges (10 each leg)

Tues. Jan. 11

Warm Up:
Saigon Stretch
Shoulder Mobility

"Cindy"
20 Min AMRAP:
5 Pull Ups
10 Push Ups
15 Air Squats
__________________
D-Rob wins the CFT with a PR of 1375!!! Nice.

Mon. Jan. 10

"CrossFit Total"

Squat 1-1-1
Press 1-1-1
Deadlift 1-1-1

*There is no time limit for these lifts. They must be done in the above order. You will be allowed 2 warm up sets for each movement. Your total is the sum of the weight for all 3 lifts.

Example:
Press 150
Squat 250
Deadlift 350

Total=650

Sat. Jan. 8

Teams of 2:
One person works at a time.
100 Thrusters (95/65)
100 Ring Rows
*one the minute, every minute, do 5 burpees. Both team members must complete 5 burpees each before you resume thrusters and ring rows.

Fri. Jan. 7

For Time:

30 Pull Ups
30 DB Push Press (35/20)
30 Burpees
30 Star Jumps (demo)
30 Tuck Jumps
30 Push Ups

Thurs. Jan. 6

Turkish Get-Up Warm Up (10 min)

Then

20 Min AMRAP:
10 KB Snatch (35/26) (each arm)
15 Box Jumps
20 Squats

Wed. Jan. 5

Warm Up

Deadlift
3-3-3

Then

30,25,20,15,10:
Deadlift (135/95)
KB Swings (53/35)

Tues. Jan. 4

Warm Up

5 RFT:
30 Double Unders
30 ABMAT
30 Push Ups

Mon. Jan. 3

Warm Up

Back Squat
3-3-3

then

15 Min AMRAP:
10 Pull Ups
20 Squats

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.