Hang Power Cleans and Butcher Sprints

"Don't give away progress because you don't want to be called a Beginner." ~ Dr. Lon Kilgore

CrossFit Games Open Skills Prep.

This Saturday after class we will review and drill some Skills as preparation for the CF Games Open. Speaking of which, online registration begins this Wednesday on CrossFit.com. Just a reminder, even if you are not planning on competing online you can still compete in the Open at CrossFit CFT in Nashville. We will have sign-ups in the gym soon. 

Future CrossFit CFT stud in training. Thanks to Capt. Bowman for sharing.

Lift - 3 sets of:

• Hang Power Clean x 2, stay light, work on technique
• Rest 2-3 min. b/t sets by rolling out on foam/PVC roller

Conditioning - Complete each for time:

• 20 yard 155/115 lb. Butcher Sprint x 6
• 30 yard 155/115 lb. Butcher Sprint x 4
• 40 yard 155/115 lb. Butcher Sprint x 2

*Rest just long enough to bring your heart rate down but not to a complete resting heart rate.


Post times to comments.

Back Squat 5 x 5

New Toys.

Right after Christmas I acquired some new toys for the gym. No, not more weights or gym equipment. Instead I invested in a GoPro Hero 2, which is a neat little camera, when it's working. Right now it's having some issues but I'm waiting for GoPro to get back to me. You'll see more videos here of you guys in action as well as demonstration videos. Luckily before the camera had it's temper tantrum I was able to get some video footage of you guys killing it in the gym and of your coaches training. That footage should cover us until we get the camera working again. 

I also recently spent countless hours researching and reviewing some new software. I'm going to keep how we will use this other new toy under my hat but, but, but you get to see it in action soon. 

Our first and newest video is a training video of Carissa working on the Clean & Jerk. Oh, nothing much on the bar....Yawn..... just bodyweight.

  

Lift - 5 sets of:

• Back Squat x 5 reps, 40-45-50-55-60% of 1RM

*If your training was consistent last month this a good week to back-off by using the suggested percentages above. Each are based off your 1RM. If you don't have a 1RM keep your weights light for this week and back-off on the intensity for the Conditioning workouts.

Auxiliary Work: 5-10 reps x 3-5 sets:

1. Weighted Box Step-up
2. GHD Sit-ups

Skill - Spend 5 minutes working on:

• Kip Swing to Kipping Pull-up

Post weights to comments.

A little Row, a small Jump, and just a couple KB Swings

 "In a hundred workouts, I'll have twenty great workouts. Of that twenty, a couple will be flat-out amazing. And in a thousand workouts, one is worthy of an article, or bragging to my buddies about. Once a decade, if I'm lucky, I have that workout."

 "Unfortunately, many people think they're undertraining all the time because they don't puke every workout, the world record doesn't fall during the session, or a swarm of reporters from People Magazine aren't taking their pictures. Really, I never understood this idea that every workout had to be life's best and finest training moment." ~ Dan John

Conditioning - 3 rounds, each for time of:

• Row 1K
• 20 Box Jumps, 24/20 in.
• 20 Kettlebell Swings, 53/36 lbs.

Rest the same amount of time as it took you to complete the round.

*Scaled versions will be posted on gym whiteboard.

Post times to comments.

Thruster 3 x 5

"Each of us has much more hidden inside us than we have had a chance to explore. Unless we create an environment that enables us to discover the limits of our potential, we will never know what we have inside of us." ~ Muhammad Yunus     

Barbell warm-up - 5 sets of:

• Thruster x 3 reps, work to a heavy triple but stay below 90%
• Rest 2-3 minutes between sets

Conditioning - 5 rounds for time of:

• 95/75 lb. Thruster x 10
• Pull-ups x 10

Post results to comments.

Deadlift 3 x 5

"I can accept failure. Everyone fails at something. But I can't accept not trying." ~ Michael Jordan

Lift - 5 sets of:

• Deadlift x 3 reps
• Keep weight the same (straight sets) for each set
• Rest 2-3 minutes between sets

Auxiliary Work: 5-10 reps x 3-5 sets of:

• Ring Push-ups 
• Power Clean, 40-50% of 1RM

Skill - Spend 5 minutes on:

• Kip Swing, bar and rings

Post weights to comments.

Overhead Squat 3 x 5

The Last CFT On-Ramp Class.

A new group of athletes recently went through the last CFT On-Ramp class we will host. That's right there will no longer be a On-Ramp program at CFT. I'll get to that in a second. Megan, Adam, Daniel, David, Jordan, and Valissa all completed the On-Ramp program recently and have made their way into the regular scheduled classes. I'd also like to welcome Tracy Cullen, whom comes to us from another affiliate, to our group. Tracy will be a regular in the 6 AM class so if you "early birds" haven't met him yet be sure to keep an eye out for him. 

As I mentioned there will no longer be a On-Ramp program at CFT, or I should say the program it won't be called On-Ramp. Out of respect for Nicki Violetti from NorCal Strength & Conditioning, whom was the creator of the On-Ramp program and graciously shared it with the world, we will no longer call our entry program On-Ramp. You see a while back Nicki asked that anyone that cut the days or altered the program in any fashion to not call their program On-Ramp. 

The original program is 12 days/sessions, 3 days a week for 4 weeks. Through the years many affiliates such as CFT have had to streamline the original program to meet their needs for business and for their athletes. For CFT the program was great but in a nutshell people have schedules and those schedules don't always allow them to commit to 4 week long programs on certain nights at times. So, we streamlined the original program to 6 days and then to 3 days. The 3 day program we created, using Nicki's program as a template, helps our new athletes increase their fitness and learn the movements. This program coupled with our Beginners program and focus on technique has created a recipe for sound development. 

  

Since the time of Nicki's request we have been trying to find a name to call our program. The name Foundations was a good choice but heavily used. We wanted something all our own. CFT Basics is what we decided on. We feel this name best represents us and respects Nicki's wishes. For more information on CrossFit in Nashville please email us at crossfitcft@gmail.com.      

Lift - 5 sets of:

• Overhead Squat x 3 reps
• increase weight each set, work to a heavy triple
• Rest 2-3 minutes between sets

Conditioning - On the minute every minute for 10 minutes of:

• 135/95 lb. Overhead Squat x 3 (no racks allowed)
• Toes to Bar x 7

Post results to comments.

Do You Dare?

"Yesterday I dared to struggle. Today I dare to win." ~ Bernadette Devlin

Lift - 5 sets of:

• Weighted Dips x 3, increase weight each set to a heavy triple
• Rest 2-3 minutes between sets

Auxiliary Work: 5-10 reps x 3-5 sets of:

• Kettlebell Windmill
• Pull-ups

Skill - Spend 5 minutes working on:

• Free standing Handstand

Post weights to comments.