More strength training

Main site WOD: Back squat 5-5-5-5-5

Post loads to comments.

Main site Rest Day

                  Sean and the GHD. A love/hate relationship.

Rest, catch up on missed WODs, or play sport. If you missed a WOD, and you don't have time to come in for a class or any equipment, try crossfitendurance.com to make up the missed WOD. 

On another note, we will be hosting the South Nashville CrossFit WOD and Cookout on October 18, 2008. It will be here at 11 AM. The cookout will follow the WOD and will be Zone friendly. Bring a friend, family member, co-worker, or anyone you like. You don't have to do the WOD, but please stop by, say hi, and cheer on your fellow athletes. 

Sorry about the late postings and results from classes on Saturday. We were fortunate to receive an invite from one of our athletes, Sean Roche, to attend the Predators hockey game Saturday. It was my first Predators game and it was great. Thanks to Sean, his fiance, and all their friends for inviting us to the party.  

Overhead lifts

Main site WOD:

Push jerk 5-5-5-5-5

Post loads to comments.

*If you're still working with the Push jerk form, stick to a PVC/broomstick. Active shoulders is the key. 

Run to Squat

Main site WOD:

Four rounds for time of:

Run 400 meters

50 Squats

Post time to comments.

"Functional movements done at a high intensity, over a broad time, and modal domains."- Coach Greg Glassman  

CrossFit standards

Main site WOD:

30 Muscle-ups for time.

*If you can't do muscle-ups, then do 120 pull-ups and 120 dips.

Post time to comments.

Main site Rest Day

Rest, play sport, or catch up on a missed WOD. If you're feeling frisky, check out crossfitendurance.com or mikesgym.org try the posted WOD. Whatever you choose to do, have some fun.

"Nicole"

Main site WOD:

"Nicole"

Complete as many rounds as you can in 20 minutes of:

Run 400 meters

Max reps pull-ups

Post number of pull-ups completed for each round in comments.

The Virtual Shovel

For time 30, 25, 20, 15, 10, 5 reps of:

Virtual shoveling

Push-ups

With an Olympic bar holding only one plate (men 45 pound plate, women 25 pound plate), touch the plate on one side of the barrier then the other for one "rep." Barrier is 24."

Post time to comments. 

The Snatch

                             Robert after the "Filthy Fifty"

"Isabel"

For time:

Snatch 135 pounds, 30 reps 

Use 95 pounds, 65 pounds, or PVC/broomstick as needed and post time and load to comments.

If you're unfamiliar with the Snatch, watch the following videos and practice with PVC/broomstick. As with any sport, nothing replaces good coaching.

 http://media.crossfit.com/cf-video/cfj-nov-05/snatch.wmv

http://media.crossfit.com/cf-video/cfj-nov-05/snatch.mov

Main site Rest Day

Rest, play sport, or catch up on missed WODs. 

"Filthy Fifty"

For time:

50 Box jump, 24 inch box

50 Jumping pull-ups

50 Kettlebells, 1 pood

Walking lunge, 50 steps

50 Knees to elbows

50 Back extensions

50 Wall ball shots, 20 pound ball

50 Burpees

50 Double Unders

Fire-breathers: as Rx'd

Tadpoles: 20 of everything listed above. If you can't do Double unders, sub with Tuck jumps.

Post time to comments.

Strike a POSE

Run 5 K

Fire-breathers: as Rx'd

Tadpoles: Run 1-2 miles depending on your ability

Post time to comments.

Now is a good time to work on the POSE technique.

Olympic lifting for time

"Grace"

135 pound Clean and jerk, 30 reps.

Use 95 pounds, 65 pounds, or PVC/broomstick as needed then post time and load to comments.

The Clean and jerk is great for developing power and speed. Using the lifts in this version, strength can also be developed if incorporated into an athletes conditioning program. This WOD will mostly tax your Phosphagen system, but the longer it takes to complete, all three metabolic pathways will come into play. It's not uncommon for the top tier CrossFit athletes to finish this WOD in under 5 minutes. 

Rest Day

                              

Main site Rest Day.

Be like Mike

  Staff Sgt. Fabian Garcia working on the Overhead lifts of CrossFit.

"Michael"

Three rounds for time of:

Run 800 meters

50 Back extensions

50 Sit-ups

Post time to comments.

Fire-breathers: as Rx'd

Tadpoles:

Three rounds for time of:

Run/walk 400 meters

10 Back Extensions or Good mornings

20 Sit-ups

She's Back

The affects of "Randy"- 75 pound Power Snatch, 75 reps.

Main site WOD:

"Fran"

Three rounds 21, 15, and 9 reps of:

95 pound Thrusters

Pull-ups

Post time to comments.

Fire-breathers: as Rx'd

Tadpoles:

Three rounds 15, 12, and 9 reps of:

45 pound Thrusters

Pull-ups (jumping, modified, or assisted)

Welcome "The Chief"

Main site WOD: 

"The Chief"

Max rounds in three minutes of:

135 pound Power cleans, 3 reps

6 Push-ups

9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completes for each of the 5 cycles.

Fire-breathers: as Rx'd

Tadpoles: 

max rounds in 3 minutes of:

15-45 pound Power cleans, 3 reps

6 Push-ups (regular, box, or from knees)

9 Squats

Rest 1 minute. Repeat for 3 cycles.

*add cycles to match ability.

Rest day

Catch up on rest, missed WODs, play sport or learn a new one. 

Clean and Jerk

Main site WOD- Clean and jerk 3-3-3-3-3

Today everyone is a Fire-breather, unless you're unfamiliar with the Clean and Jerk. If you're not clear, watch some videos from the main site and practice with PVC pipe. The only way to understand and get better is with coaching. I have seen all manner of people in the Globo gyms thinking they were doing it but they weren't even close. It takes years for International level competitors to perfect their clean and jerk. If they have coaches then why wouldn't the average person trying to learn the movement have one too? And chances are what you learned in high school or college isn't a clean either. I've had several athletes show me what their football or weight lifting coach taught them was the clean, but it was nowhere close. Don't think pulling the bar up and then doing a curl is the same. Don't fool yourself. 

 "Practice doesn't make it perfect. Perfect practice makes it perfect."- Vince Lombardi

Tribute to the Heroes

Hero workout of your choice.

Fire-breathers: as Rx'd

Tadpoles: Scale according to your ability. Be sensible. Don't bite off more than you can chew but don't hide from the work.

"Lynne" with a twist

                        Sean and Mark after "Fight Gone Bad"

Main site WOD:

Five rounds of max reps of:

Body weight bench press

Pull-ups

Body weight back squats

Post reps for all three exercises in comments. Post times of rest cycles.

Fire-breathers: as Rx'd

Tadpoles:

.25 or 1/4 of Body weight on all three exercises.

*Rest between exercises. Limit your rest to 2-4 minutes. There is no rest during the work. If you rack the bar or let go of the Pull-up bar, then that set is done.

CrossFit main site Rest Day

Get some rest and watch the nutrition videos by Robb Wolf part 2  [wmv]  [mov] and part 3 [wmv]  [mov].  If you missed one, catch up on missed WODs, or play sport.

Run 3 K

The night "Linda" kicked my butt. Here's a glimpse into a regular occurrence of what happens after your coach does the WOD. Enjoy!

Main site WOD: Run 3 K

Fire-breathers: as Rx'd

Tadpoles: Run/Walk 800 meters. Scale to ability. 

IIIIIt's BAAAAACK!!!!

Main site WOD: 

"Fight Gone Bad"

Three rounds of:

Wall ball, 20 pound ball, 10 ft target (Reps)

Sumo deadlift high-pull, 75 pounds (Reps)

Box jump, 20" box (Reps)

Push-press, 75 pounds (Reps)

Row (Calories)

Add your score and post them to comments.

Explanation of "Fight Gone Bad"-4.2. Explain Fight Gone Bad

Fire-breathers: as Rx'd

Tadpoles:

Wallball, 10 pound ball, 8 ft target (Reps)

Sumo deadlift high-pull, 15-25 pounds (Reps)

Box jump 10"-20" box (Reps)

Push-press, 15-25 pounds (Reps)

Row, 200 meter Sprint, Broad jump, OR SDHP 45 pounds (Calories or reps)

"Three bars of Death"

Main site WOD: 

     "Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight

Bench press: body weight

Clean: 3/4 body weight

Set up three bars and storm through for time.

Post time to comments.

Fire-breathers: as Rx'd

Tadpoles: Scale weight to ability 

10-8-6-4-2 reps of the triplet:

Deadlift: 3/4 body weight

Bench press: 1/2 body weight

Clean: 1/4 body weight

*You can sub elevated Push-ups, or Parallette push-ups with or w/o weight for Bench press.

**Sub Medicine ball cleans for Bar cleans if you don't feel comfortable with bar cleans yet.  

CrossFit Rest Day

Rest day material: Dave Castro on Outside Magazines "Fittest real men in America"- video [wmv]

[mov]

"Beyond running 80 to 120 miles per week, along with mountain biking, surfing, and windsurfing regularly, my routine consists of 200 push-ups, 50 pull-ups, and 400 sit-ups-twice a day. Sure, I', ripped, but not for the sake of vanity. A chiseled build comes as a by-product of my passions. I couldn't see the utility of having such brawn if not to put it to good use pushing the body to inconceivable extremes." - Ultramarathon Man by Dean Karnazes

Deadlifts

Main site WOD: Deadlifts 3-3-3-3-3

Back Squats

       Ben working on his Olympic lifting technique. "Due diligence" 

Main site WOD: Back Squat 3-3-3-3-3

Rinse and repeat.

What a Jerk

Main site WOD: Push jerk 3-3-3-3-3 reps

Post loads to comments.

*Everyone is a Fire-breather today. Focus on technique and look for a new PR if you're feeling on fire.

Rest Day

Labor day schedule for CrossFit classes:

12 Noon only

Rest, make-up missed WODs, play sport, or enjoy Labor Day festivities.