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