Strength Day

DEADLIFT 275
BACK SQUAT 205
HANG CLEAN 135

21/15/9

GET YOUR ROW ON!!!

2100 M Row
21 Sledge Swings

1500 M Row
15 Sledge Swings

900 M Row
9 Sledge Swings


FOR TIME

Hero WOD "RICO"

Federico “Rico” Borjas, who was killed on October 16, 2008 while on patrol in Afghanistan.

For Time:

50 Push Ups

20 Hang Cleans

50 Pull Ups

20 Push Press

50 Sit Ups

20 Push Jerk

50 Wall Ball Shots, 20#/15#

20 Deadlifts

50 Air Squats

1 mile Run

(RX 135#M / 95# W)


This WOD comes from CrossFit Fire Base

Training for Races CFMT Style

Hey guys,

Many of you have asked me about training for races (5k's, etc.)If we can get enough people together, I would like to have a group of CrossFitters run the Country Music Half Marathon next year. The training would be CrossFit based (of course) and would start in Jan of 2010. If anyone is interested please let me know and we can start preparing.


http://nashville.competitor.com/?l=top

Hero WOD “Rico”

“Rico”
October 17th, 2009


Honoring our friend, Federico “Rico” Borjas, who was killed on October 16, 2008 while on patrol in Afghanistan.

For Time:

50 Push Ups

20 Hang Cleans

50 Pull Ups

20 Push Press

50 Sit Ups

20 Push Jerk

50 Wall Ball Shots, 20#/15#

20 Deadlifts

50 Air Squats

1 mile Run

(RX 135#M / 95# W)


This workout is from CrossFit Fire Base in Orlando FL. CFB represented in the Oktoberfest Games 2009.

http://crossfitfirebase.com/2009/10/17/rico/

500 M Row
Push-Press 21
350 M Row
Push-Press 15
250 M Row
Push-Press 9


Male 135lbs
Female 95lbs

CrossFit Endurance for the Tactical Athlete

This blog is geared towards the Tactical Athlete,( Military,LEO,Fire). These professions all have very demanding jobs that require a high level of aerobic (with O2) and anaerobic(w/out O2) fitness. A good example of a tactical athlete is a police officer. A police officer may be required to go from an environment of sitting in a patrol car for x amount of hours to a dead sprint. The police officer needs to be conditioned to react to sudden changes in his or her surroundings without hesitation. The globo gym model of running endless miles on a treadmill followed by performing three sets of biceps curls for ten reps is an incomplete program. This kind of programming does not prepare the Tactical Athlete properly. A Tactical Athlete's primary concern should be performance, not how good their physique is. CrossFit provides constantly varied movements in an ever changing environment. CrossFit pushes the body both mentally and physically. CrossFit programming is the ideal solution for the Law Enforcement Officer. CrossFit Endurance focuses more on the Metabolic Conditioning of an athlete versus CrossFit. My goal with CrossFit Endurance Middle Tennessee is to also provide Tactical Athletes with programming that will give them an edge in the real world.

SAT

CHOOSE YOUR SPORT:

SWIM (100M, 200M, 300M)
C2 (250M, 500M, 1000M)
BIKE (5K, 10K, 15K)
RUN (800M, 1600M, 800M)

3 ROUNDS FOR 1 SPORT
**EXCLUDING BIKE**

TGIF

50 PULL-UPS
30 MIN RUN (COVER AS MUCH DISTANCE AS POSSIBLE)
25 PUSH-UPS
25 AIR SQUATS

30 MIN RUN (COVER AS MUCH DISTANCE AS POSSIBLE)
25 PUSH-UPS
25 AIR SQUATS


** STAY HYDRATED**

GET VERTICAL

Choose ONE of The Following Sports:

Swim, Bike, Run, C2

Maximal Effort Required.

Swim: 500m, add a t-shirt or Boots & Utes for drag

Bike: 2 mile Hill climb, Remain in the Saddle, push as big of a gear as possible, Cadence to not drop below 60 RPM Incline between 6-12%

Run: 1 mile Hill climb, Incline between 6-12%, Add 10-20lb weighted Vest.

C2: 1500m, Damper setting between 8-10

REST DAY

Follow CFMT Main Site only.

TIME TRIAL

Swim: SC: 400m , LC: 600m , U: 800m
Bike: SC: 12 mile , LC: 20 mile , U: 30 mile
Run: SC: 2 mile , LC: 5k , U: 10k
C2: SC: 2k , LC: 3k , U: 6k


LEGEND:
SC=SHORT COURSE <2hours>
LC=LONG COURSE 2-3 HOURS (26.2)
U= ULTRA DISTANCE >3HOURS (50K)

20:10

Choose One Of The Following Sports:
Do 20:10 x Distance Until Completion. 20 seconds on, 10 seconds off. Complete stop/rest on the 10 second rest period.

Swim: 800m
Bike: 5 miles
Run: 2 miles
C2: 3K

Fri. June, 12

CrossFit Games '08 DL/Burpee WOD

5 RFT:

5 274#/185# DL
10 Burpees

Thurs. June 11

"Cindy"

Max Rds. in 20 Mins
5 Pull Ups
10 Push Ups
15 Air Squats

Wed. June, 10

"Grace"

30 Reps for Time:
135#/95# Clean and Jerk

Mon. June, 8

"Wet Helen"

3 RFT:
400m Row
21 KB Swings
12 Pull Ups

Mon. June, 1

Split Jerk
5,5,5,3,3

Then:

Run 4 Laps (560m each)
for time.

Fri. May, 29

21, 15, 9 of:

KB Swings
Burpees

Endurance Classes

CFMT Crew:

Hey guys, I am back! Finished with most of my PD training and ready to start Endurance only classes. These classes will be different than our current CF classes. An updated schedule will be posted soon. Any CFMT member is welcome to attend. These classes will be catered toward the endurance athlete of any ability level. I hope to have these classes starting early June.

Steve

Thurs. May, 28

"Barbra"

5 RFT:

20 Pull Ups
30 Push Ups
40 Sit Ups
50 Air Squats

3 min rest between sets

Wed. May, 27

FGB Task Priority:

20 reps of each:
Wall Ball
SDHP
Box Jumps
Push Press
Rower (calories)

Rest 1 min, repeat for 3 rounds

Wed. May, 20

"Death March"

One lap around the building. Six movements, one at each corner, one at the mid way point of the long walls:

Carry weighed barbell on your back the entire time. Bar cannot rest on the ground, and can only touch for movements requiring touching (ie deadlift). RX - 75, 55 Heavy - 95, 65

For Time:

First Corner
25 Back Squats
Second Corner
25 DL
Mid way back wall
25 Thrusters
Third Corner
25 Push Press
Fourth Corner
25 Hang Squat Cleans
Finish
25 SDHP

*20 Burpee Penalty for dropping the bar

Tues. May, 19

"Fucked Up 50"

50 Push Press (75/45)
50 Pull Ups
50 Sit Ups
50 Box Jumps
50 Lunges (total, 25 per leg)
50 Push Ups

Mon. May, 18

"The Mule"

21-15-9, for time
Deadlift (275# men, 185# women)
Chest-to-bar pullups

* Mid-West Qualifier WOD

Wed. May, 13

Push Press
3-3-3-3-3

then:

10 RFT:
5 Burpees
10 Pull Ups

Tues. May, 12

"The Chief"

Max rounds in 3 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 completed for each of the 5 cycles.

Mon. May, 11

5 RFT:

25 Push Ups
50m Sprint
12 KB Swings
50m Sprint

*members, post times, as well as rx'd or scaled/modified, to comments

Fri. May, 8

Dead Lift:
3-3-3-3

3 min AMRAP
of last weight

Thurs. May, 7

Front Squat:
5-5-5-5-5

then:
50% of Last rep, do 3 min AMRAP of squat cleans from the high hang position.

Wed. May, 6

Overhead Progression:

Press - 5-5-5
Push Press - 3-3-3
Push or Split Jerk - 1-1-1

Then:
500m Row x 3, max effort, 1 min rest

Tues. May 5

Weighted Pull-Ups:
3-3-3-1-1
*If you cannot do weighted pull-ups, progress toward a smaller band

5 min. AMRAP:
Ab mat sit-ups


*Alternate WOD:

20 min AMRAP:
Wearing 20 lb Vest do:
4 Dead Lifts (225)
5 Dead Hang Pull Ups
10 Box Jumps

Mon. May, 4

Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).


Back Squat:
5-5-5-5-5

Then:
3 Min AMRAP of 50% of the weight from your last rep.

Then:
100 Push Ups for Time

Sat. May, 2

Heavy Metcon

5 RFT:

5 135# Thrusters
10 Ring Dips
5 135# SDHP

Fri. May, 1

1 Bear Complex
10 Burpees
2 Bear Complexes
9 Burpees
.
.
.
.
10 Bear Complexes
1 Burpee

The Reps go in reverse order as the wod progresses until the end is the inverse of the beginning. Enjoy this puppy....

Thurs. April, 30

10,9,8,..1 of:

Push Press
Box Jumps
Clapping Push Up
KTE's
Jumping Squats

or

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

http://media.crossfit.com/cf-video/CrossFit_ElizabethRxd.mov

Tues. April, 28

3 RFT:

15 Hang Power Cleans
20 Push ups
25 Air Squats

Mon. April, 27

5 RFT:

10 Thrusters (95/65)
10 KB Swings
10 Pullups

Thurs. April, 23

4 RFT:

20 Burpees
20 Sit Ups
20 Box Jumps

Wed. April, 22

"Jackie"

1000m Row
50 Thrusters (45#)
30 Pull ups

Tues. April, 21

3 RFT:

25 Air Squats
20 Sit Ups
15 Push Ups
10 Box Jumps

Mon. April, 20

http://media.crossfit.com/cf-video/CrossFitNorCal_FirefighterFran.mov

"Fran"
21, 15, 9 of:
Thrusters (95, 65)
Pull Ups

Sat. April, 18

4 RFT:

20 Thrusters (65, 45)
20 Pull Ups
20 Box Jumps

Fri. April, 17

20 Min AMRAP:

10 Pull Ups
15 Burpees
20 KB Swings

Thurs. April, 16

21, 15, 9 of:

Push Jerk (95, 75)
Dead Lift (135, 95)
Box Jump 24"

Wed. April, 15

"Helen"

3 RFT:

400m Row/Run
21 KB Swings (50, 35)
12 Pull Ups

Tues. April, 14

"Dirty 30"

30 Reps of:
Push Press (75, 55)
Ring Dips
Box Jumps
Hang Squat Cleans (95, 75)
KB Swings
Burpees

Mon. April, 13

4 RFT:

5 Pull Ups
10 Push Ups
15 OHS (95, 55)
Row 250

Fri. April, 10

"Grace"

30 Reps for Time:

135#, 95# Clean and Jerk

Thurs. April, 9

4 RFT:
1 Building Lap
50 Air Squats

Wed. April, 8

21, 15, 9 of:

Thrusters (95, 65)
SDHP (95, 65)
50 FT Overhead Plate Lunge

Tues. April, 7

21, 15, 9 of:

Dead Lift (135, 95)
Box Jump (24")
Push Press (95, 65)

Mon. April, 6

7 RFT:
250m Row
10 Pull Ups
15 Push Ups
20 Air Squats

Fri. April, 3

15, 12, 9:

225# DL
Ring Dips
Box Jumps 24"

Thurs. April 2

"Angus"

3 RFT:

10 Thrusters (135#, 95#)
12 Pull Ups
25 Burpees

Wed. April, 1

4 RFT:

500m Row
15 Box Jumps
15 Push Ups

Tues. March, 31

3 RFT:
One minute rest between rounds:

20 GHD Sit Ups
25 Pull Ups
30 MB DL
40 KB Swings

Total time minus 2 minute break.

Mon. March, 30

5 RFT:

5 Squat Cleans (135#, 95#)
15 Push Ups
20 KB Swings

Fri. March, 27

5 RFT:

5 Push Press (135#, 95#)
10 MB Dead Lift
15 Med Ball Sit Ups

Thurs. March, 26

"Jackie"

Row 1000m
50 Thrusters (45#)
30 Pull Ups

for time

Wed. March, 25

5 RFT:

5 Overhead Press (95#, 65#) --- *heavy option is 155#
10 Burpees
15 Knees To Elbows (KTE's)

Tues. March, 24

7 rft:

10 SDHP
10 Pull Ups
10 KB Swings
10 Tire Jumps
10 Wall Ball

Mon. March, 23

Strength:
Push Jerk 1,1,1,1,1,1,1

then:

21, 15, 9 of:
Dead Lift (135,95)
Pull Ups
Box/Tire Jumps

Thurs. March, 19

AMRAP in 20 Min:

5 Pull Ups
10 Push Press
10 KB Swings

Wed. March, 18

"Lil Miss Sunshine"

30 Dumbbell Burpee/Squat Cleans


*Oh... this isn't gonna be that bad.

Tues. March, 17

Bear Complex:

Bear = power clean, next thruster, lower bar to back and do a back squat into a push press overhead. Lower in front and repeat. No resting on ground until reps are completed.

5 Bear Cmplex
5 Burpees
4 Bear
4 Burpees
3 Bear
3 Burpees
2 Bear
2 Burpees
1 Bear
1 Burpee

For Time.

Mon. March, 16

5 RFT:

5 Hang Power Cleans (135#, 95#)
10 Push Ups
10 Pull Ups (no jumping will count)

Keep up the good work!

CFMT Family:

I just wanted to take a moment to say keep up the good work. I am proud to say that we have the best CrossFit affiliate in Middle Tennessee. What makes us great is you guys...our Crossfit family. Some of our members have been with us since our George Patton days in the parking lot. It's crazy to think how far we have come and how far we will continue to go. With our you, Stephen ,myself, Julie, Stu and Nikki would not be able to enjoy the success of CrossFit MT. Even though I am only in the gym on a limited basis, I still want our family to grow and continue to achieve elite fitness. Thanks again guys and look for more great things to come. Let us know if there is anything you need or anything we can do.

V/r
Coach Morris

Fri. March, 13

5 RFT:

10 Overhead Squats (use PVC if weight is an issue)
15 Burpees

Thurs. March, 12

Row 400m
50 Air Squats
Row 400m
50 Air Squats
Row 400m
50 Air Squats
Row 400m
50 Air Squats

Wed. March, 11

3 RFT:

10 Dead Lifts (body weight)
15 KB Swings
20 Box/Tire Jumps

Tues. March 10

Back Squat 5,5,5,5,5

Then...

Row
500m
400m
300m
200m
100m
*rest 1 minute between rounds

Mon. March, 9

"Angie"

100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

*Complete all of one movement before moving on

Wed. March 4

4 RFT:

20 SDHP
20 Pull Ups
20 Sit Ups
20 Air Squats

*only rx'd pull ups or band assisted

Tues. March 3

4 RFT:

400m Row
10 Box Jumps
15 KB Swings
15 Push Ups

Mon. March 2

"Fran"
Thrusters (95#, 65#)
Pull Ups
21, 15, 9

*no jumping pullups allowed, only band assisted or normal will be scored

Sat. Feb. 28

"Filthy 50"

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

Thurs. Feb. 26

3 Rounds:

20 Deadlift
30 Push Ups
40 Air Squats


or...


Heavy Metcon:

5 Rounds:
135# SDHP
10 Ring Dips
135# Thrusters

Wed. Feb. 25

AMRAP in 20 Min.

5 Pull Ups
10 Hang Squat Cleans
15 Push Ups

Tues. Feb. 24

4 Rounds:

15 Push Press
10 SDHP
15 Sledge
10 Tire/Box Jumps

Mon. Feb. 23

3 Rounds for time:

Row 400m
21 KB Swings
12 Pull Ups

USMC WOD

BIG THANKS TO THE USMC FOR COMING OUT ON SAT! KEEP UP THE GOOD WORK MEN.
WELCOME TO THE CFMT FAMILY.

Lynne

Bodyweight bench press (e.g., same amount on bar as you weigh)
pullup

5 rounds for max reps. There is NO time component to this WOD.

Thurs. Feb. 19

"The Chief"

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

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

Wed. Feb. 18

4 Rounds for Time:

10 Dead Lift (body weight)
20 Sledge Swings
30 Push Ups

Tues. Feb. 17

30 Thrusters
30 KB Swings
30 Push Ups
30 Box Jumps
30 KTE (knees to elbows)

Mon. Feb. 16

AMRAP (as many rounds as possible)

500m Row
20 Pull Ups (chest to bar)

METCON "DEATH" BY MORRIS

STAIR RUN 5
PULL-UP 15
AIR SQUAT 30
KTE 15
OHL 30
SLEDGE 20

5 ROUNDS

Thurs. Feb. 12

100 Push Press
50 KB Swings
100 Push Ups
50 Sit Ups



Smile!

Wed. Feb.11

Row 500m
50 Box/Tire Jumps
50 Wall Ball
Row 500m

HUMP DAY HUMOR

enjoy guys!!

Tues. Feb. 10

Choose One of the Following...

Strength:
Deadlift
1,1,1,1,1,1 (work toward one rep max)

or...

Metcon:
3 Rounds of

20 KB Swings
20 Push Press
20 Sit Ups

Mon. Feb. 9

"Cindy"
Max Rounds in 20 Minutes:
5 Pull Ups
10 Push Ups
15 Air Squats

Sat. Feb. 7

Max Rounds in 20 minutes of:

10 Push Press 95#
15 Pull Ups
20 Air Squats

FRI WOD

GRENADE SQUAT "KB" 25
SIT-UP 15
BURPEE 10

4 ROUNDS

Thurs. Feb. 5

Row 250m
21 Pull Ups, 21 Push Ups
Row 350m
15 Pull Ups, 15 Push Ups
Row 450m
9 Pull Ups, 9 Push Ups

Enjoy!

Wed. Feb. 4

Overhead Progression 3x5:

Press 3,3,3,3,3
Push Press 3,3,3,3,3
Push Jerk 3,3,3,3,3

Tues. Feb. 3

7 Rounds of:

10 SDHP (kb)
10 Pull Ups
10 KB Swings
10 Box/Tire Jumps
10 Wall Ball

Mon. Feb. 2

5 Rounds:

10 Pull Ups
15 Push Ups
20 Air Squats

SAT

ROW 500M
PUSH-PRESS
AIR SQUAT
JUMPING PULL-UP
WALKING LUNGES
ROW 500M

FRI

GOD BLESS OUR WARRIORS...





STAIR RUN 5
BOX JUMP 15
KB SNATCH 10
ATOMIC SIT-UP 15

3 ROUNDS

Thurs. Jan. 29

3 rounds for time:

500 M Row
10 Push Press
15 Med Ball Deadlifts

Tues. Jan. 27

3 Rounds:

10 Push Press
10 Ball Slams
5 Tire Flips
5 Stair Runs

Mon. Jan. 26

5 Rounds:

30 Air Squats
20 KB Swings
10 Push Ups

FRI

BALL SLAM
DEADLIFT
OHS

21/15/9

Thurs. Jan. 22

4 Rounds for time:

300 M Row
15 SDHP
15 KB Clean & Press (Each Arm)

Wed. Jan. 21

50 Push Press (45lb, 35lb)
50 Pull Ups
50 Sit Ups
50 Box/Tire Jumps
50 Lunges (total)
50 Push Ups

Have Fun!

Tues. Jan. 20

4 Rounds of:

15 KB Swings
15 Air Squats
10 Ball Slams
5 Tire Flips

Mon. Jan 19

5 rounds of:

200m Row
10 Hang Power Clean/Jerk
10 Push Ups
10 Pull Ups

sat. Dec. 20

25 kb swings
25 air squats
25 pull-ups


4 rounds

Fri. Jan. 16

10 Rounds for time of:

5 Pull Ups
10 Push Ups
15 Med Ball Dead Lifts

Thurs. Jan 15

Warm up: Deadlift 5,5,5,5,5

4 rounds for time:
15 Push Press
12 Front Squats
10 Tire/Box Jumps
5 Burpees

Wed. Jan 14

Strength WOD:
Overhead Squat 3,3,3,3,3 (main site)

4 Rounds Of:
10 Push Ups
15 KB Swings
20 Air Squats

Tues. Jan. 13

3 rounds of:
250m Row
12 Thrusters
10 Pull Ups

rx= 95lb men
65lb women

Mon. Jan. 12

20, 15, 10, 5 of:
Virtual Shoveling
Push Ups
Pull Ups

tgif

Pull-up
Ball Slam
DeadLift

21/15/9

Thurs. Dec. 18

Push Press 55555 (Strength Warmup)

WOD
4 Rounds

10 SDHP
15 KB Swing
10 Wall Ball
15 Sit-ups

Wed. Dec. 7

Strength Warm Up: Overhead Squat 10, 10, 10

"Cindy"
Max Rounds in 20 Min:
5 Pull Ups
10 Push Ups
15 Air Squats

Tues. Dec. 6

Strength Warm up: Dead Lift 5,5,5,5,5

Three Rounds of:

21 Air Squats
15 Push Press
12 Tire Jumps

Mon. Jan. 5

Strength Warm Up
- Front Squat - 5,5,5,5,5

Wet "Helen"
3 Rounds of:

Row 400m
21 KB Swings
12 Pull Ups

Fri. Jan. 2, Sat. Jan. 3, and Sun. Jan. 4

Fri:
10 Rounds of:
10 Push Ups
10 Air Squats
10 Pullups
for time

Sat:
Run 5k

Sun:
4 Rounds:
50 Sit Ups
40 Air Squats
30 Push Ups
for time