Rest Day

Main site Rest day.

SNCF WOD

For time:

Zercher walk with Slosh pipe, 50 ft.

30 Medicine ball cleans, 2o pound ball

15 ft. Rope climb, 3 ascents

Run 400 meters

45 pound plate Virtual shoveling, 20 reps

30 Push-ups

30 Kettlebell swing, 1.5 pood

Knees to elbows, 20 reps

40 pound Sandbag carry, 50 ft.

45 pound Push press, 30 reps

Row 400 meters

25 Burpees

Post time to comments.

                

                       

Marc Huster, German Team, 1996 Atlanta Olympics, displaying his excitement after a record lift. A perfect example of how Olympic weightlifting helps develop explosiveness in athletes. Check out the height of his vertical jump in relation to the bar. This true athleticism at it's best. By the way, the number 213.5, behind him is in kilo's, which comes to 470.6 pounds!!

Hip extensions, Run 400 meters

Main site WOD:

For time:

21 Hip extensions

Run 400 meters

18 Hip extensions

Run 400 meters

15 Hip extensions

Run 400 meters

12 Hip extensions

Run 400 meters

9 Hip extensions

Run 400 meters

6 Hip extensions

Run 400 meters

3 Hip extensions

Run 400 meters

Post time to comments.

SNCF WOD:

• Push jerk 1-1-1-1-1-1-1
  

Rest

• Row 4 x 400 meters. Rest 2 minutes between each set.

Post loads and time to comments or Board.

"Fast Food" by Coach Greg Glassman.

               

John and Fabian during the warmup. John is on the Crab walk and Fabian is on the Plank walk.

Walking lunge, Pull-ups, Sit-ups

Main site WOD:

For time:

Walking lunge, 100 ft.

21 pull-ups

21 Sit-ups

Walking lunge 100 ft.

18 Pull-ups

18 Sit-ups

Walking Lunge 100 ft.

15 Pull-ups

15 Sit-ups

Walking Lunge

12 Pull-ups

12 Sit-ups

Walking lunge 100 ft.

9 Pull-ups

9 Sit-ups

Walking Lunge 100 ft.

6 Pull-ups

6 Sit-ups

Post time to comments.

      

Are you drinking a Gallon of water a day? Here's a simple test. Take a 1 Gallon water jug and fill it up at the beginning of the day. Take the jug with you wherever you go and only drink the water you have in the jug. Use a glass to fill or drink straight from the jug, but either way drink only from that one gallon jug. Using this water to make coffee doesn't count. You may be surprised. Post your results to the Message Board under "Nutrition."

 Read:  "Meth in a can." Something to think about next time you decide to pick up a energy drink.

Check out our new header on the site!!

We want to send a huge, big, gigantic Thank You to Johnny Pain from Grey Skull CrossFit. I sent him an email asking how he constructed his header for his website, because his looked so good. Having absolutely no experience or patience with Photoshop and having spent hours trying to figure it out, I concluded that I would have to pay for someone to develop a header. But I was wrong. When I woke up this morning I had an email from Johnny and attached was a new header for our site. This is truly a wonderful gift and also a great example of how the CrossFit community works together. Johnny is Awesome. I posted his email response on the board under Rest day Discussion.

Main site WOD:

Push jerk 1-1-1-1-1-1-1

Post loads to comments.

SNCF WOD:

• Power clean 3-3-3-3-3

Rest

• 5 minutes: Turkish get-up, swing 5 reps, TGU, swing 5 reps

Post loads to comments or Message board under WOD.

             

John gives his training partner Derrick support during Muscle-up progression practice.

New Message Board!!

Check out the New Message Board (on right, under SNCF message board) we added to expand our community and to help with your CrossFit training.

Main site Rest Day.

SNCF WOD:

For time:

135 pound Sumo deadlift high-pull, 21 reps

Push press 135 pounds, 12 reps

135 pound Sumo deadlift high-pull, 18 reps

Push press 135 pounds, 15 reps

135 pound Sumo deadlift high-pull, 15 reps

Push press 135 pounds, 18 reps

135 pound Sumo deadlift high-pull, 12 reps

Push press 135 pounds, 21 reps

 

Post time to comments or Message Board.

     

       "No one gets left behind." 

While Mark is getting closer to finishing the WOD on Saturday, Omar and new member Joe G., along with the other athletes (out of the picture) at the gym give encouragement, and pitstop support.

Row, Push press

Main site WOD:

For time:

Row 500 meters

115 pound Push press, 21 reps

Row 500 meters

115 pound Push press, 18 reps

Row 500 meters

115 pound Push press, 15 reps

Row 500 meters

115 pound Push press, 12 reps

Post time to comments.

SNCF WOD:

• Front squat 3-3-3-3-3
  

Rest

• Four rounds for time of: 
• 20 ABmat sit-ups, 20 Dumbbell Burpees
• 15 ABmat Sit-ups, 15 Dumbbell Burpees
• 10 ABmat Sit-ups, 10 Dumbbell Burpees
• 5 ABmat Sit-ups, 5 Dumbbell Burpees

                          

Ankit knocking out some Ring dips during a very chilly Thursday night.

Front Squats

               

Keith getting it done on the Deadlift. This is Keith's fourth week with us and every week Keith's barbell numbers keep going up. His secret? Sticking to the Zone diet and technique. Consistency before intensity. 

Main site WOD:

Front squat 3-3-3-3-3

Post loads to comments.

"Joshie"

Main site WOD:

Complete three rounds for time of:

40 pound Dumbbell Snatch, 21 reps, right arm

21 Pull-ups

40 pound Dumbbell snatch, 21 reps, left arm

21 Pull-ups

Post time to comments.

                      

Joe and Ben doing modified Handstand push-ups. The WOD included three 400 meter Runs and, everyone had to battle the 20 degree weather during Thursday night's WOD.  

Rest Day

Main site Rest Day.

Another great CrossFit journal article by Coach 'Rip' Rippetoe. 

"Be alive. Be very alive"  Be_Alive.pdf

CrossFit Zone eating article from the journal: Zone meal plans-May04.pdf

SNCF WOD:

• Squat Cleans 5-5-5-5-5

Rest

• 2 minute Tabata Pull-ups

Post loads and reps completed.

                   

The "Jedi Low Back Squat." When they're not fine tuning their Light Saber skills, or out fighting the evil Empire for galactic domination, the Master Jedi uses CrossFit to build their fitness.

Rings dips, Run, Push-ups, HSPU

Main site WOD:

For time:

50 Ring dips

Run 400 meters

50 Push-ups

Run 400 meters

50 Handstand push-ups

Run 400 meters

Post time to comments.

   

Alan during the "CrossFit Total." 

Death by Pull-ups

Main site WOD:

With a continuously running clock do one pull-ups the first minute, two pull-ups the second minute, three pull-ups the third minute...... continuing as long as you are able.

Use as many sets each minute as needed. 

Post number of minutes completed to comments.

SNCF WOD:

• Snatch 3-3-3-3-3
  

Rest

• For time: 12, 9, and 6 reps of Dumbbell one arm Snatch

Post loads and time to comments.

                              

Fabian returns!! After a a break, due to the Marine Reservist Base moving to Smyrna, Fabian joins us again. We are honored and happy to have him with us.  

Squat Clean

Main site WOD:

Squat cleans 1-1-1-1-1-1-1

Post loads to comments.

SNCF WOD:

• "Fran"
  

Three rounds 21, 15, and 9 reps of:

95 pound Thrusters

Pull-ups

Post time to comments.

                          

Ankit going for a PR on the Squat during Monday's "CrossFit Total." A lot of new PR's were set for the "Total" and no one got hurt. Good job to everyone. 

Rest Day

Main site Rest Day.

SNCF WOD:

"CrossFit Total"

Back Squat, 1 rep

Shoulder press, 1 rep

Deadlift, 1 rep

Post loads to comments.

             

"Out with old and in with the new."  The shelves and the 2 smaller pull-up bars are gone, and the new Pull-up bars are in place. We now have 6 pull-up bars (other 2 out of view). These bars, made of galvanized steel, are supported by 6'x6'x10' beams (heavy bastards) and are 1' 1/4" thick. The thicker bars tend to be more user friendly (not so many rips) but more challenging on your grip. Ranging from 7 feet tall for the height challenged athlete to 8 feet tall for the not so height challenged. The middle bar can even fit 2 athletes at a time. 

Row, Burpees, Run...YEA Burpees

Main site WOD:

Three rounds for time of:

Row 500 meters

21 Burpees

Run 400 meters

Post time to comments.

               

Keith working on his shrug for the Medicine ball clean. 

Sumo deadlift high-pull, Ring dips

Main site WOD:

Seven rounds for time of:

95 pound Sumo deadlift high-pulls, 10 reps

10 Ring dips

Post time to comments.

"Fran"

Main site WOD:

"Fran"

Three rounds, 21, 15, and 9 reps for time of:

95 pound Thrusters

Pull-ups

Post time to comments.

SNCF WOD:

• Shoulder Press  5-3-3-3-1-1-1

Rest

• 5 rounds of 1 minute/1 minute off Double-under practice

                              

Our newest athlete "Vivian" going through her first "Cindy" experience.

Rest Day

Main site Rest Day.

SNCF WOD:

 45 Double-unders or 20 inch Box Jumps

135 Pound Squat cleans, 45 reps

45 Ring dips

45 Double-unders or 20 inch Box jumps

Post time comments.

Another great article by the CrossFit Zone diet guru Robb Wolf  http://robbwolf.com/

                  

                             

Joe V. our Fellowship Doctor knocking out push-ups during his visit with "Cindy."

Double-unders, Squat cleans, and Ring dips

Main site WOD:

For time:

45 Double-unders

135 pound Squat clean, 45 reps

45 Ring dips

45 Double-unders

Post time to comments.

SNCF WOD:

• Deadlifts 1-1-1-1-1-1-1

Rest

• L-sit 6 sets 10 seconds on/10 seconds off

Post loads to comments.

                      

Keith (our newest athlete) works on his Hang clean position.

Deadlifts

Main site WOD:

Deadlift 1-1-1-1-1-1-1

Post loads to comments.

SNCF WOD:

• "Cindy"

Post time to comments.

                         

Training in the cold isn't my favorite, but it gives us a different variable we can't nor should we we try to escape.

"Cindy or Mary"

Main site WOD:

"Cindy"

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

5 Pull-ups

10 Push-ups

15 Squats

OR

"Mary"

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

5 Hand stand push-ups

10 One legged squats, alternating

15 Pull-ups

Post your choice of girls and rounds completed to comments.

SNCF WOD:

• Front squats 5-5-5-5-5

Rest

• Tabata Box jumps

Post loads and reps completed to comments.

                            

Mark gives encouragement to Derrick as he practices Muscle-ups progressions.

Rest Day

Main site Rest day. Catch up on a WOD you missed or enjoy the great weather and get outside.

                             

3,2,1...... GO!! Catherine helped out after she finished the WOD and timed the others as it was their turn to hit Muscle-ups.

Row, Sumo deadlift high-pull, Pull-ups

Main site WOD:

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

Row 250 meters

Sumo deadlift high-pull 95 pounds, 21 reps

15 Pull-ups

Post time to comments.

                 

Carissa in her new South Nashville CrossFit hoodie.

Shoulder press, Push press, Push press

Main site WOD:

Shoulder press 1-1-1-1-1

Push press 3-3-3-3-3

Push jerk 5-5-5-5-5

Post loads to comments.

SNCF WOD:

• Cleans 3-3-3-3-3
  

Rest

• 50 Wall ball shots for time.

Post time to comments.

                         

"Willie" doing Knees to Elbows during Thursday's Noon WOD. He is a Marine reservist with India Co., which will be at drill this weekend. We hope they have a safe one.

KB swings, GHD sit-ups, Back extensions, KTE

Main site WOD:

5 rounds for time of:

2 pood Kettlebell swings, 25 reps

25 GHD sit-ups

25 Back extensions

25 Knees to Elbows

Post time to comments.

                   

Catherine and Derrick working on Jump rope skills.

Rest Day

Main site WOD.

SNCF WOD:

• Push press 5-5-3-3-3-1-1-1

Rest

• Tabata Sit-ups

Post Loads and reps completed to comments.

                   

                Warming up with Windshield wipers.

Back Squat

Main site WOD:

Back squat 5-5-5-5-5

Post loads to comments.

SNCF WOD:

30 Muscle-ups for time.

*If you can't do a Muscle-up do 120 Pull-ups and 120 Dips.

Post time to comments.

Muscle-ups

Main site WOD:

30 Muscle-ups for time.

Post time to comments.

**If you can't do Muscle-ups do 120 Pull-ups and 120 Dips.

SNCF WOD:

• Back squat 5-5-5-5-5
  

Rest 5 minutes

• Row or Run 4 x 400 meters. Rest 1 minute between sets.

Post loads to comments.

Ankit and Mark after Saturday's WOD. These guys are a sight to watch during the WOD. They can compete against each other and at the same time cheer for the other. True CrossFit mentality.  

"Kelly"

Main site WOD:

Five rounds for time of:

Run 400 meters

30 Box jump, 24 inch box

30 Wall ball shots, 20 pound ball

Post time to comments.