Weigh the difference

                     6 AM CrossFit class working on Deadlifts

Main site: 

Weighted Pull-ups 1-1-1-1-1-1-1

Fire-breathers: as Rx'd

Tadpoles: as Rx'd

**If you can't do a pull-up yet do 5 rounds of 5 modified pull-ups or 5 rounds of 5 assisted pull-ups on a Gravitron with as little resistance as possible. Resting 2-4 minutes between rounds.

Main site WOD

Four rounds for time:

Run 400 meters

Rest 2 minutes

Post time to comments.

Fire-breathers: as Rx'd

Tadpoles:

Three rounds for time:

Run 200-400 meters

Rest 3 minutes

"Nasty Girls"

Main site WOD

Three rounds for time of:

50 Squats

7 Muscle-ups

135 pound Hang power clean, 10 reps

Post time to comments.

Fire-Breathers: as Rx'd

Tadpoles:

Three rounds for time of:

20 Squats

10 Assisted or modified Pull-ups

10 Assisted, bar, or bench dips

10 Dumbbell Hang power cleans, 15-20 pounds (use bar if qualified)

*Add reps or weight according to ability.

Main Site Rest Day

Marines Major S. Roche and SSgt. Garcia -"In war there is no prize for the runner-up"- Gen. Omar Bradley) 

Rest, catch up on missed WODs/classes, play sport, or learn something new.

No sleep till....

Robert and Mark enjoying a nice, relaxing Saturday morning WOD. Mark was having a blast until Pukie started knocking on the door.

Main site WOD

For time:

30 Handstand push-ups

40 Pull-ups

50 Kettlebell swings, 1.5 poods

60 Sit-ups

70 Burpees

Post time to comments.

Fire-breathers: as Rx'd

Tadpoles:

15 Handstand push-up progressions

20 Pull-ups (beginner, jumping, modified, OR assisted)

25 Kettlebell swings, 20-25 pounds (dumbbell may be subbed)

30 Sit-ups

35 Burpees 

**CrossFit is meant to crush the Elite athlete so use common sense when choosing which version to do. The saying goes, "If it looks easy on paper, then it's not."

Front Squat

Check our new schedule. It will be effective starting 01 September 2008.

Front Squat 10-10-10-10-10 reps

Post loads to comments.

Say hello to my little friend!!

Main site WOD:

"Murph"

For time:

1 mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 mile Run

Post time to comments.

Main site Rest day

Rest, play, or catch up on missed WODs. Check out this great video [wmv]  [mov]  CrossFit and Again Faster. Pat Sherwood talks about body part splits.

Main site WOD

Fire-breathers-

For time:

Run 800 meters

95 pound Shoulder press, 21 reps

Run 800 meters

95 pound Push press, 21 reps

Run 800 meters

95 pound Push jerk, 21 reps

Tadpoles-

For time:

Run/walk 200-400 meters

10-45 pound Shoulder press, 15 reps

Run/walk 200-400 meters

10-45 pound Push press, 15 reps

Run/walk 200-400 meters

10-45 pound Push jerk, 15 reps

Post time to comments.

Read it and weep

Fire-breathers:

"Angie"

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

Tadpoles:

20 Pull-ups, 25 modified pull-ups, OR 30 jumping pull-ups

20 Push-ups OR 30 box push-ups

20 Sit-ups (No crunches) ABmat if you have one, or unanchored

20-50 Squats (depending on your ability)

Post time to comments.

"Helen"

Main site WOD: "Helen"

Fire-breathers-

Three rounds for time of:

Run 400 meters

1.5 pood (54 pound) Kettlebell swings, 21 reps (or 55 pound DB)

Pull-ups, 12 reps

Tadpoles-

Run/walk 200 meters

10-15 pound Kettlebell swings, 12 reps

Pull-ups, jumping, modified, or assisted, 6 reps

Post time to comments.

CrossFit Rest Day

Make up missed WODs, learn a new sport, or just rest. 

Deadlifts

Main site WOD: Deadlifts 1-1-1-1-1-1-1 reps

Post loads to comments.

Tabata

Main site WOD- "Tabata something else"

Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Fire-breather: as Rx'd

Tadpoles: do three rounds of work for each exercise in the same time pattern If you're feeling frisky or want to try more add a round.

Sub- Pull-ups: beginner, jumping, or modified

         Push-ups: wall or box, try to stay off your knees 

Silver Star

Lance Corporal William D. Spencer of the 3rd Battalion, 24th Marine Regiment, 4th Marine Division, Nashville, TN. will be receiving the Silver Star for his heroic actions in combat while serving in the Anbar province of Iraq. On 12/28/2006, Lance Cpl. Spencer rescued another Marine that was shot and lay wounded in the middle of the street. With no regard for his own safety, William ran into the street while being fired upon by the enemy and brought back the wounded soldier. Unfortunately during this time, William was shot by an enemy sniper and was fatally wounded. According to reports, the Lance Cpl. was shot several times but still dragged the wounded Marine to safety. The Silver Star will be awarded posthumously at the Marine Reserve training center 160 White Bridge Pike Nashville, TN. at 0900 hours.

  In honor of the Lance Corporal, we will be instructing a WOD at the training center for his fellow Marines. You may choose the Main site WOD or try a scaled WOD that the Marines will be doing. The 4 teams with the best times will compete in the Warrior Challenge.

5 Marine Team challenge:

Run 400 meters at the start of each round then finish the third round with 400 meter Run.

Three rounds 300, then 50 reps for time of:

50 pound sandbag Push press

20 inch Box jump

Sit-ups

36 pound Kettlebell swing

Warrior Team Challenge: (this workout is in honor of Lance Cpl. Spencer and exemplifies the strength, courage, and pure grit determination it took to rescue his "brother" even while being wounded himself.) 

400 meter Tractor tire drag

20 Burpees (the same age as "Billy")

400 meter Tractor tire drag

20 Burpees

800 meter Tractor tire drag

Five man team. Team must switch positions on tire after each Burpee session. 

  

Main site WOD:

Fire-breathers               

Three rounds 15, 12, and 9 reps for time of:

135 pound Thrusters

Muscle-ups

Tadpoles:

Three rounds 12, 9, and 6 reps for time of:

25-45 pound Thrusters

Muscle ups or sub 3 pull-ups (assisted, jumping, or modified) and 3 dips (bench, bar, or assisted) for each Muscle-up

Post time to comments.

CrossFit Rest Day

Time to get a  lil R&R.

Pull it then Push it

Main site WOD:

Fire-breathers:          Tadpoles:

For time:                     For time:

50 Pull-ups                  30 Pull-ups  

50 Ring dips                30 Ring dips

40 Pull-ups                 20 Pull-ups

40 Ring dips               20 Ring dips

30 Pull-ups                 10 Pull-ups

30 Ring dips               10 Ring dips

20 Pull-ups

20 Ring dips

10 Pull-ups

10 Rings dips

Post time to comments.

* If you can't do pull-ups yet, sub modified, jumping, or assisted pull-ups. Mix and match ok.

**If you can't do Ring dips or don't have any, sub bench or bar dips. Mix and match ok.

Just when you thought it was safe for your Abs....

Main site WOD:

Fire-breathers

Three rounds for time of:

50 Jump rope, Double-unders

50 Hip extensions

50 GHD sit-ups

Post time to comments.

Rookies:

Three rounds for time of:

25 Jump rope, Double-unders

25 Hip extensions

25 GHD sit-ups

Tadpoles:

10 Jump rope, Double-unders

10 Back extensions

10 Sit-ups (anchored, ABmat, or both)

*You can sub Tuck jumps for Double-unders.

*If you've never done GHD sit-ups only go to parallel and do the reps for Tadpoles. 

New t-shirts available

The t-shirts are available for only $20!! We have Navy and Fatigue green as shown. 

Main site WOD: CrossFit Total

Back squat, 1 rep

Shoulder press, 1 rep

Deadlift, 1 rep

Today everyone is a Fire-breather. Three attempts at each lift to set a new PR. 

CrossFit Rest Day

Make up missed WODs, play a sport, or just kick back and rest

Ladies and Gentlemen fasten your seat belts

Main site:

Fire-breathers:            

10 GHD sit-ups (R:10) (T:5)    

10 Back ext (R:10) (T:5) or Good mornings             

95 pound Thrusters, 20 reps (R:55 #) (T:20#)

30 Pull-ups (R:15 jumping) (T:15 jumping/beginner)

20 GHD sit-ups (R:20 sit-ups) (T:10)

20 Back ext (R:20) (T:10) or Good mornings

95 pound Thrusters, 15 reps (R:55#) (T:20#)

20 Pull-ups (R:12) (T:10)

30 GHD sit-ups (T:30 Sit-ups) (R:15 sit-ups)

30 Back ext (R:30) (T:15) or Good mornings

95 pound Thrusters, 10 reps (R:55#) (T:20#)

15 Pull-ups (R:9) (T:5)

*Rookies and Tadpoles WODS are in parentheses.

**Women use the appropriate weight for your ability. 

  

Run run run away

Main site WOD:

Run 5K

Fire-breathers and Rookies: Run as Rx'd

Tadpoles: Run 1-2 miles

You can also row instead of run.

Okay, so some of you will be shocked by todays WOD.  I am going to be frank, elite fitness is hard and it takes TIME to develop.  Most people want to be Fire Breathers right NOW.  They will jump in and do this WOD in 20-30 minutes.  Its not the way to get to the goal.  Be patient, develop your skills and you will get there.  Being pig headed and attempting something like this when you are not ready will not help you on the path. 

Fire Breathers: 
as Rx’d 

Five rounds for time of: 
155 pound Hang squat clean, 5 reps 
15 ft Rope climb, legless, 3 ascents

women - 105#

Rookies: 
Four rounds for time of: 
55-75 pound Hang squat clean, 5 reps 
3 Beginner Rope climbs

women - 25-45#

Tadpoles: 
Three rounds for time of: 
25-45 pound Hang squat clean, 5 reps 
2 Beginner Rope climbs

** Towel pullups is the consensus best substitute. For more realism, alternate one hand high, one hand low on the towel. Some folks do towel pulldowns, as well. Standard rope length is 15', and standard substitution is 15 towel pulls.

CrossFit rest day

Olympic lifting cert in Atlanta with Coach Burgener. If you look on the far left you can see me in the red shirt. Yes, I was in pain.

The Marines have landed!!

CrossFit warmup for our newest athlete. We're proud to have Major Sean Roche of the U.S. Marine Corps join our ranks and classes here at South Nashville CrossFit. 

Main site WOD: "Karen"

Fire-breathers:

For time:

150 Wallball shots, 20 pound ball (women 14 pound), 10 foot target

Post time to comments. 

Rookies:

100 Wallball shots, 10 pound ball (women 8-10 pound), 8 foot target

Tadpoles:

50 Wallball shots, 4-6 pound ball, 8 foot target

If you don't have a Dynamax medicine ball or equivalent, then do Dumbbell thrusters for same reps and weight. If you have a Kettlebell, do the wallball substitute.

Training with Coach Burgener

I spent the past weekend in Atlanta with Coach Burgener obtaining my CrossFit Olympic lifting coaching certification. We will all share in the experience as I try to help you understand "hard practice" and "due diligence." 

Main site WOD:

For time:

45 pound Dumbbell squat snatch, left arm, 21 reps

45 pound Dumbbell squat snatch, right arm, 21 reps

42 Pull-ups

45 pound Dumbbell squat snatch, left arm, 15 reps

45 pound Dumbbell squat snatch, right arm, 15 reps

30 Pull-ups

45 pound Dumbbell squat snatch, left arm, 9 reps

45 pound Dumbbell squat snatch, right arm, 9 reps

18 pull-ups

Rookies:

Use 35 pound Dumbbell with the same reps and sequence as above. 

Tadpoles:

15-20 pound Dumbbell squat snatch, left arm, 15 reps

15-20 pound Dumbbell squat snatch, right arm, 15 reps

30 beginner, assisted, or jumping Pull-ups

15-20 pound Dumbbell squat snatch, left arm, 12 reps

15-20 pound Dumbbell squat snatch, right arm, 12 reps

24 beginner, assisted or jumping Pull-ups

15-20 pound Dumbbell squat snatch, left arm, 9 reps

15-20 pound Dumbbell squat snatch, right arm, 9 reps

18 beginner, assisted, or jumping Pull-ups

If you haven't done Dumbbell squat snatch, then do walking lunges with one arm holding dumbbell overhead for required reps, then switch hands and complete other side. Then move onto Pull-ups. Then back to lunges. 

Post time to comments

Back squats

Main site WOD: 

Back squat 5-5-5-5-5

Today everyone is a Fire-breather. Look to increase the reps at your PR weight.

CrossFit Rest Day

"Griff"

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Post time to comments.

As Rx'd: 

Row 1000 meters 
85 pound Thruster, 21 reps 
15 Pull-ups

Row 750 meters 
85 pound Thruster, 18 reps 
12 Pull-ups

Row 500 meters 
85 pound Thruster, 15 reps 
9 Pull-ups

Rest 2 minutes between each round. Time each round separately. 

Rookies:

Row 1000 meters 

65-55 pound Thruster, 21 reps

15 Pull-ups

Row 750 meters 

65 pound Thruster, 18 reps 

12 Pull-ups

Row 500 meters  

65 pound Thruster, 15 reps 

9 Pull-ups

Rest 2 minutes between each round. Time each round separately. 

Tadpoles:

Row 750 meters 

35-45 pound Thruster, 15 reps 

10 Pull-ups

Row 500 meters 

35-45 pound Thruster, 12 reps  

8 Pull-ups

Row 250 meters 

35-45 pound Thruster, 9 reps  

6 Pull-ups

Rest 2 minutes between each round. Time each round separately.

If you cannot do pull ups please sub beginner pull ups or assisted pull ups.

Muscle-ups

Main site WOD: 30 Muscle-ups for time

Fire-breathers:

As Rx'd

Rookies:

15 Muscle-ups or try squat/assisted muscle-ups

If you can't yet do a Muscle-up, do 60 Pull-ups and 60 Dips

Tadpoles:

10 Muscle-ups or squat/assisted muscle-ups

If you can't yet do a Muscle-up, do 40 Jumping pull-ups and 40 Bench or assisted dips.