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