2009 Country Music Marathon

Happy New Year CFMT!

Hey guys,

Hope everyone had a safe and happy New Year. As most of you know, I love to run. This year I am running the Country Music Marathon "26.2" in honor of all the family members who have lost members that are part of SOCOM "Special Operations Command".

The charity I am representing is called, "SOWF" The Special Operations Warrior Foundation. They provide college scholarship grants, based on need, along with financial aid and educational counseling to the children of Special Operations personnel who were killed in an operational mission or training accident.

This charity has helped many people close to my own family that have lost their lives for our great nation. My father, myself and some of my close friends have all been part of this tit knit community. Please help support the families of these brave warriors. Log on to http://www.firstgiving.com/stevenmorris or www.specialops.org to learn more. Thank you for all your support and encouragement.

" We sleep safe in our beds because rough men stand ready in the night to visit violence on those who would do us harm. "

George Orwell

New Year's Eve!

2 Choices:

A. Angie:
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats
For Time

Or:

B. Press 1,1,1,1,1
Push Press 3,3,3,3,3
Push Jerk 5,5,5,5,5

Thanks for the video Andy.

Tues. Dec. 30

4 Rounds of:

15 Med Ball Dead Lifts
15 Wall Ball
15 KB Swings

Mon. Dec. 29

4 Rounds of:

10 Hang Power Cleans
10 Pull Ups
10 Push Press

Fri. Dec. 26th

10 Rounds for time:

10 Push Ups
10 Air Squats
10 Sit Ups

Mon. Dec. 22

3 Rounds for time:

Row 250m
20 Thrusters
20 KB Swings

RX - Men - 65, 35
Women - 45, 26

Sat. Dec. 20

Max rounds in 20 minutes:

5 Pull Ups
10 Overhead Squats
15 Sit Ups

FRIDAY WOD

250 M ROW
21 WALL SHOT
21 THRUSTERS
21 BOX JUMPS

250 M ROW
15 WALL SHOT
15 THRUSTERS
15 BOX JUMPS

250 M ROW
9 WALL SHOT
9 THRUSTERS
9 BOX JUMPS


FOR TIME...
USE DUMBBELLS FOR THRUSTERS

Thurs. Dec. 18

5 Rounds

10 Dead Lift
15 Pull Ups
10 KB Swing

SUPPORT YOUR LOCAL SHEEPDOGS

DEADLIFT 10
PULL-UP 15
KB SWING 10

BROS 225LBS/70LBS
BABES 95LBS/35LBS

Tues. Dec. 16

4 Rounds for time:

15 Med Ball Dead Lifts
20 Push Ups
25 Kettlebell Swings

Mon. Dec. 15

5 Rounds for time:

10 Push Press
10 Air Squats
10 Pullups

Thurs. Dec. 11

"Fran"
21, 15, 9 reps of
Thrusters
Pull Ups

Wed. Dec. 10

600 M Row
20 Push Press
20 Sit-ups
20 Box/Tire Jumps

500 M Row
15 Push Press
15 Sit-Ups
15 Box/Tire Jumps

400 M Row
12 Push Press
12 Sit-Ups
12 Box/Tire Jumps

This is the most impressive thing I've ever seen....

Tues. Dec. 9

Row 250m
10 Dead Lifts
15 KB Swings

4 rounds for time

Mon. Dec. 8

5 Rounds for Time:

15 Burpees
15 Pull Ups
15 Air Squats

;-)

Fri. Dec. 5

"10"

10 Wall Ball
10 KB Swings
10 Box Jumps
10 Sit Ups
10 Push Ups

10 Rounds for Time

Thurs. Dec. 4

Row 400m
15 walking lunges, w/each leg
15 KB Swings
10 Air Squats

3 Rounds

Good Nashville band if you haven't heard them. Thanks Allison!

http://www.youtube.com/watch?v=HHhhcKxflMY

Wed. Dec. 3

"300 Challenge"

25 Pull Ups
50 Dead Lifts
50 Push Ups
50 Box Jumps
50 Floor Wipers
50 KB Clean and Press
25 Pull Ups

for time ;-)

Tues. Dec. 2

15 Box/Tire Jumps
10 Med Ball Dead Lifts
10 Push Ups
5 Pull Ups

4 Rounds for time

Mon. Dec 1

Row 500 M
20 Thrusters
20 KB Swings

3 Rounds for Time

From our Friends at CrossFit Newport Beach

This video was posted on CrossFitEndurance.com. Beware it has explicit language and if you voted for Hussein Obama...you ain't gonna like it! But watch it anyway, these men and women are the reason why we all get to live in a free nation.

God Bless,
Morris

P.S.
Don't blast Baker if this pisses you off!









People sleep peacefully in their beds at night only because rough men stand ready to do violence in their behalf. - George Orwell

Thanksgiving Weekend

Two WOD's for you to enjoy.

One Day:
Run a 5k

Next Day:
100 Squats
100 Push Ups
50 Squats
50 Push Ups

For Time

HAPPY THANKSGIVING

href="http://www.operationphoenix.com">

Wed. Nov. 26

10 KB Swings
10 Pull Ups
10 Box/Tire Jumps
10 Wall Ball

5 Rounds for Time

Happy Thanksgiving! See you all on Monday, Dec. 1.

Tues. Nov. 25

Row 300m
30 Push Ups
30 Air Squats
Row 200m
20 Push Ups
20 Air Squats
Row 100m
10 Push Ups
10 Air Squats

Mon. Nov. 24

Warm Up w/ 500m Row, 20 Push ups

30 KB Swings
10 Burpees
10 Pull Ups

4 Rounds

HAVE A SAFE WEEKEND

JUST A LITTLE REMINDER...




DON'T DRINK AND DRIVE THIS WEEKEND OR YOU MIGHT RUN INTO THIS GUY

Fri. Nov. 21

INDESTRUCTIBLE

WARM-UP
25 OHS
25 PSU



1000 M ROW
10 BURPEE PULL-UPS
10 STAIR RUNS
10 TIRE FLIPS
10 TIRE JUMPS
10 PUSH-PRESS "HEAVY"
10 DEAD LIFTS "HEAVY"
10 KB SWINGS "HEAVY"
10 BALL SLAMS
10 PULL-UPS
10 SUPER MAN PUSH-UPS
1000 M ROW


FOR TIME...BLOW IT OUT!!!

Thur. Nov. 20

Row 5k
:)

Wed. Nov. 19

10 Body Weight Dead Lifts
20 Box/Tire Jumps

Max Rounds in 20 Minutes

Tues. Nov.18

15 Thrusters
15 Pull Ups
15 Sit Ups

5 Rounds for Time

Mon. Nov. 17

Row 400m
25 Air Squats
25 Push Ups

4 Rounds for Time

This video is imprtant to your understanding of proper technique and intensity. Enjoy.

Sat. Nov. 15

Row 500m
50 Front Squats
40 Push Ups
30 Pull Ups

3 Rounds

Fri. Nov. 14

max Rounds in 20 Min. of:

5 Burpees
10 Wall Ball
15 KB Swings

Watch This:

Thur. Nov. 13

Row, "1/2 Angie," Row

Row 500m
50 Pull Ups
50 Push Ups
50 Sit Ups
50 Squats
Row 500m

For Time

Think of our heroes when you're complaining today:

Wed. Nov. 12

15 Box/Tire Jumps
15 Wall Ball
15 KB Swings
5 Rounds

Tues. Nov. 11

"Victor"
5 Body Weight Deal Lifts
10 Push ups
15 Air Squats
20 Sumo Dead Lift/ High Pull (kb)
4 Rounds

Mon. Nov. 10

"The Martin Special"
300 m Row
15 Push Press
15 KB Swings
10 Pull Ups
4 rounds for time

Sat. Nov. 8

Kipping Pull Up Instruction

Air Squat Contest

Fri. Nov. 7

"Jackie"
Row 1000m
50 45lb Thrusters
30 Pull Ups

For Time

http://media.crossfit.com/cf-video/JackieAmundson552.wmv

Thursday, Nov. 5

50 Jump Ropes
25 Push Ups
25 KB Swings
50 Jump Ropes
15 Push ups
15 KB Swings
50 Jump Ropes
5 Push Ups
5 KB Swings

for time

TRICK OR TREAT!!!

HALLOWEEN WOD



SDMF






PULL-UPS 5
PUSH-UPS 10
SIT-UPS 15
AIR SQUATS 20



10 ROUNDS

Thursday

15 THRUSTERS
5 OVER-HEAD PLATE CARRY
15 KB SWINGS
5 BURPBEES

X 4 ROUNDS

HUMP DAY

WARM-UP
25 OHS
25 SIT-UPS

WOD

DEADLIFT 21
PUSH-PRESS 15
TIRE FLIP 9

MAX ROUNDS IN 20MIN



"yours truly,Gunny Walters and Ryan"

TUESDAY

400 M ROW
10 BURPEES
10 PULL-UPS
10 WALL BALL


4 ROUNDS



"Dear ol' dad dropping off some co-workers"

MONDAY

15 KB SWINGS
15 AIR SQUATS
15 BOX JUMPS

5 ROUNDS




"From teenagers to terroist hunters, we are CrossFit in Middle Tennessee"

DEATH BY OLY BAR

DEADLIFT 5/5/5/5
PUSH PRESS 5/5/5/5
CLEAN 5/5/5/5





"CrossFit Way"




"Globo Gym Way"
Aren't you glad you CrossFit,instead of bodybuild?

EASY DAY

50 PUSH-UPS
75 AIR SQUATS
100 SIT-UPS


*Check out the video's below on Air Squat and Push-up form. Proper form is the key to mastering any CF exercise.

CROSSFITTERS ARE STRONG!!

TODAY'S WOD ?

Mastering the KIPPING Pull-up

With the new addition to our facility, Pull-ups have become a common occurrence lately. Kipping is key to achieving maximum performance during WOD's. The best FRAN, CINDY and ANGIE times are completed by using the "kip". Check out these two videos from our friends at CrossFit Balboa.

The first video demonstrates the old school military version "dead hang, no momentum" great movie! He is almost as scary as my Drill Instructor was in OCS.

The second video applies kipping.

WOD

BOX JUMP 30
THRUSTER 21
TIRE FLIP 5
KB SDHP 21
SIT-UPS 30


X 3 ROUNDS

MONDAY

10 KB SWINGS
10 PULL-UPS
10 PUSH-UPS

X 10 ROUNDS

ZONE BLOCK RX

THE ZONE IS THE FOUNDATION OF CROSSFIT.
IF YOUR NUTRITION IS POOR, YOUR WOD'S WILL SUFFER.
EATING FOR PERFORMANCE IS THE KEY TO BECOMING AN ELITE CROSSFITTER.

FILTHY FIFTY

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

RUNNING CROSSFIT STYLE

For any of you that want to improve your running efficiency check out this video. CrossFit Endurance takes a different approach to running...we teach proper form and use video analysis to correct poor technique. POSE running is much more effective than "heel striking". If you have ever considered taking on a marathon or half marathon...make sure you train properly.

Overuse injuries are far too common in the endurance community. Utilizing the POSE technique places less stress on the lower extremities. POSE works with gravity, not against it.

You can learn more about POSE running and CrossFit Endurance by contacting Coach Morris at crossfitmt@gmail.com

TGIF

OHS 10
KB PUSH-PRESS 20
DIVE BOMBERS 10

5 ROUNDS

THURSDAY

DEADLIFT
BOX JUMP

21/15/9

HELEN

400 M ROW
21 KB SWINGS
12 PULL-UPS

X ROUNDS

JACKIE

1000 M ROW
50 THURSTERS (45LBS)
30 PULL-UPS

FOR TIME

CINDY

5 PULL-UPS
10 PUSH-UPS
15 AIR SQUATS

MAX ROUNDS IN 20 MIN

08/0ct/08

PUSH PRESS
DEAD LIFT
BOX JUMP

21/15/12




*CHECK OUT THE BLOG BELOW ON POST-WORKOUT NUTRITION*

POST WOD RECOVERY/NUTRITION

Hey guys, good morning. As coaches we preach the Zone Diet on a daily basis because of its 40/30/30 ratio. In order to achieve the best performance, proper post workout nutrition is a must!

I make sure that all of my endurance athletes stay hydrated during training/races and maintain adequate levels of CHO,Protein and Fat daily. Runners, Triathletes, etc. need to be able to recovery quickly. What about the average CF's that want to improve times and increase strength and speed?

You don't have to be a marathon runner or pro football player to get the best out of crossfit. For everyone, proper recovery is a must! There is a small window immediately after a workout that boost performance to the next level. The body is able to absorb more nutrients and replenish glycogen within 30 to 45 min following an intense workout {CrossFit}. During this time glycogen levels are depleted and CHO, Protein and fat are more readily absorbed. By ingesting a post-workout meal or protein shake, the muscles are able to utilize CHO, Protein and Fat in an anabolic state. Anabolic meaning, "muscle building". The Carbs "CHO" should come from a simple source (see below).

The bottom line guys, if you feed your muscles immediately following the WOD...You are going to see tremendous gains. A protein shake or smoothie is a better choice than a meal. Liquids will be absorbed at a faster rate than whole food. For optimum performance, ingest a mixture of CHO,Protein and Fat within 30 to 45 min following your workout. Post-workout is the only time that I encourage simple sugars! Yes, you read that right...I said simple sugars. If you like gatorade, accelerade etc. this is the time to use it. Only following the WOD, do not use these products during class. The simple sugars in gatorade will mess with your gut and make you sick!

Lastly, use some common sense with using sports drinks. Your post-workout shake should follow your block prescription. If you are a 3 block meal, don't ingest the biggest gatorade on the market loaded with 100 grams of sugar! Your shake or smoothie should be as close to 40/30/30 as possible. Remember the CrossFit pyramid...if you eat crap, your performance will be crap! Give this a try and I guarantee you will take your fitness to the next level.

07OCT2008

250 METER ROW
50 AIR SQUATS
50 KB SWINGS X2
50 KB SNATCH
50 SIT-UPS


*KB SINGLE ARM

SAT WOD

1LT DAVID MORRIS USMC
"my little bro"

BUDDY TABATA WOD

2 MAN TEAMS

MONSTER MASH 200

BACK SQUAT 20

CLEAN 20

DEADLIFT 20

BOX JUMP 20

BACK SQUAT 15

CLEAN 15

DEADLIFT 15

BOX JUMP 15

BACK SQUAT 10

CLEAN 10

DEADLIFT 10

BOX JUMP 10

BACK SQUAT 5

CLEAN 5

DEADLIFT 5

BOX JUMP 5

30SEPT08

PUSH-UP 15
SIT-UP 15
KB SWING 15


X 5

29SEP2008

AIR SQUAT 100

MED BALL DEAD 75

BALL SLAM 50

KB PUSH-PRESS 25 "EACH ARM"

PUSH-UP 15

BURPEE 10

FIGHT GONE BAD

FGB

Come support the Wounded Warrior Project and Athlete's for a Cure. We will be conducting "Fight Gone Bad" in honor of these charities. Every CrossFit across the country will be doing the same.

God Bless Our Nations Finest, Thank a Veteran

FRI

ROW 5K

THUR

TABATA SQUATS
TABATA KB SWINGS

wed

MED BALL BUDDY CARRY 5
BALL SLAM 25
HANG CLEAN 10
PUSH-UP 25

4 ROUNDS

TUESDAY

ROW 500 M
15 PUSH PRESS
20 KB SWING
40 SIT UPS

ROW 350 M
12 PUSH PRESS
15 KB SWING
30 SIT UPS

ROW 200 M
10 PUSH PRESS
10 KB SWING
20 SIT UPS

TUESDAY

ROW 400 M

WALL BALL 21

ROW 400 M

WALL BALL 15

ROW 400M

WALL BALL 9

WELCOME OUR NEWEST COACH...JULIE MARTIN

Welcome Back!!

25 OHS

20 PUSH-UPS

15 KB SWINGS

10 TIRE JUMPS

X 4 ROUNDS

30AUG2008

Are you fit, or CrossFit?

Recently Outside Magazine posted its most fit athlete of the year...one who is an LSD (Long Slow Distance) addict! This guy is good at riding his bike for many mile, but is unlikely to be able to carry the bike or lift it over his head. Therefore, is he really the most fit man in America? HELL NO!! Outside Magazine is clueless when it comes to fitness.

As a CrossFitter...you are elite! We have many athletes who have completed marathons and tri's that are able to flip tires, perform burpees etc....for time. They are far more qualified for this title. Remember guys, you are participating in a program that the general media is afraid of. Why? Because it works...and it is hard! CrossFit is the cutting edge of fitness and it is spreading like wild fire. Just wait...in 6 months it will be the talk of Cool Springs.

Check out http://www.crossfitendurance.com/ for further info on this article.

Hope everyone has a safe and happy holiday weekend.

Cheers!

Steve

Happy Holiday Weekend

500 M ROW

50 AIR SQUATS

400 M ROW

40 AIR SQUATS

300 M ROW

30 AIR SQUATS

200 M ROW

20 AIR SQUATS

100 M ROW

10 AIR SQUATS

FOR TIME!!

EASY DAY

TEAM WOD

COMPLETE EACH MOVEMENT AS A TEAM

TEAM-MATE CAN'T ADVANCE UNTIL MOVEMENT IS COMPLETED

EACH MEMBER MUST COMPLETE EACH SERIES

PUSH-UP 1,2,3,4,5,...10

SD-HP 1,2,3,4,5,...10

27WED2008

5 TIRE FLIP

10 BURPEE

15 WALL SHOT

MAX ROUNDS IN 15MIN

26AUG2008

200 M ROW

20 BOX JUMPS

15 KB SWINGS

5 STAIR CLIMB

X 4 ROUNDS

RX'D

20" BOX

35/26 KB

25AUG2008

FRONT SQUAT 25

PUSH-PRESS 25

FRONT SQUAT 20

PUSH-PRESS 20

FRONT SQUAT 15

PUSH-PRESS 15

FRONT SQUAT 10

PUSH-PRESS 10

FRONT SQUAT 5

PUSH-PRESS 5

FOR TIME: RX'D

GUYS=95LBS

GALS=65LBS

22AUG2008

400M ROW

20 PUSH-UPS

15 AIR SQUATS

10 MB CLEANS

21AUG2008

PUSH PRESS
33333 1 MIN REST BETWEEN ROUNDS

20AUG2008

AIR SQUATS

MB THRUSTERS

KB SWINGS

10,9,8,7,6,...1

FOR TIME

19AUG2008

Standard: Elite:

25 Sit-ups 25 GHD Sit-ups

15 Dead Lifts 15 Dead Lifts

10 Push-ups 10 Superman Push-ups 35lbs

x 5 Rounds x 5 Rounds

RX'D RX'D

M-135lbs 185lbs

F-95lbs 135lbs

Our newest member Chuck!!

Thank you to all our members past, present and future. Without you, none of this would be possible. It is a dream come true for me to own my own gym. Stephen and I are very fortunate to have all of you as a part of our CrossFit Family. Look for more exciting things to come as our family continues to grow. Please continue to help us by spreading the word about CrossFit Middle Tennessee.

SUNDAY

REST PEOPLE!!

yOU WILL NEED IT FOR THIS WEEK!!!

16AUG2008

100 Push-ups

100 Air Squats

100 Sit-ups

100 KB Swings

For Time

15AUG2008

Burpee Fran:

21 Thrusters

21 Burpees

15 Thrusters

15 Burpees

9 Thrusters

9 Burpees

M-95lbs

F- 65lbs

41AUG2008

30 Air Squats

15 Push-Press

20 OHS

15 Ball Slams

x 4 Rounds

RX'D

M-95lbs

F- 65lbs

13AUG2008

5 Barbell Squat Clean

10 Wall Ball

15 Push-ups

Total # Rounds in 20min

M-95lbs

F-65lbs

12AUG2008

Dead Lift 15

Box Jump 20

Dead Lift 10

Box Jump 15

Dead Lift 5

Box Jump 10

Dead Lift 3

Box Jump 5

RX: M 95 LBS

F 65 LBS

CHUCKIE SURPRISE

50:10

11AUG2008 WOD

"My Sh$t is F*&ked Up!!"

500 m Row

5 Tire Flips

10 Thrusters

15 KB Swings

x 5 rounds

09AUG2008 WOD

FIGHT GONE BAD!!

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions.

The stations are:
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 (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

08AUG2008 WOD

5 BURPEES
10 WALL SHOTS X 4 ROUNDS
15 CLEAN & JERK

RX
GUYS 95LBS
GIRLS 65LBS