Crossfit Murfreessboro » Crossfit, The Sport of Fitness

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Friday Jan 27th

Strength:

3-3-3 (Each Side) Turkish Get Ups

Complete 1 Max effort Weighted Planks (45/25)  before  each set of Turkish Get Ups.  Rest 30 sec between each movement.

WOD:

Level 1 Beginner:

Working 2 Min and resting 1 Min complete

21,15 and 9 of:

Thrusters (less than 45#)

Jumping Pull Ups

Level 2 Intermediate:

Working 2 Min and resting 1 Min complete

21,15 and 9 of:

Thrusters (65#/45#)

Banded or Jumping Pull Ups

*Rest the time it took to  complete the above work and then:

Row 500M for time!

Level 3 Advanced:

Working 2 Min and resting 1 Min complete

21,15 and 9 of:

Thrusters (95#/65)

Pull Ups

*Rest the time it took to  complete the above work and then:

Row 1000M for time!

Assault on Weakness Competitor’s WOD:

TBA


lindy~aka flower power - I am a spaz at turkish get ups. Right side works, but the left side doesn’t! WOD time with 35# and banded pull-ups was 25:55. Fant, you KILLED it today!

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Thursday Jan 26th

“On Ramp” Q&A is tomorrow at 7:00 P.M.  This is a chance to hear what “On Ramp” and CrossFIt Murfreesboro is all about!  No WODs just info!  Tell  friends and family!

Skill:

Level 1 Beginner:

Handstand Progressions

Level 2 Intermediate:

Shoulder Touches

Level 3 Advanced:

 Handstand Walk Progressions

WOD:

Level 1 Begginer:

30 Push Ups

20 Singles

40 Sit Ups

40 Singles

50 Push Press (45# or less)

60 Singles

Level 2 Intermediate:

30 Push Up Touches

20 Double Unders or 60 Singles

40 Knees 2 Elbows

40 Double Unders or 120 Singles

50 Push Press (45#)

60 Double Unders  or 180 Singles

Level 3 Advanced:

30 Shoulder Taps

20 Double Unders (Unbroken)

40 Toes to Bar

40 Double Unders (Unbroken)

50 Push Press (75#/45#)

60 Double Unders (Unbroken)

Assault on Weakness Competitor’s WOD:

Rest Day

Nails - 14:20; 35#, t2b killed

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Brent - 7:04 Rx (Except I faced the wall with hands about 1 foot out from wall for the shoulder taps). Only messed up on DU’s once and luckily it was on #12 of the 60 so starting over wasn’t a killer.

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Tokyo Drifter - 12:something, legit shoulder taps, singles all the way through 45#,

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~jennifer - 15:00 wall shoulder taps, k2e, du’s broken.

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Arnie Hernandez - 14:10 L2.8 (broken DUs)
I envy all y’all with unbroken DUs!

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Autumn - 14:53/15?? L2 k2e,faced wall for shoulder taps ( ouch my wrists),
DU’s 15,20,30 with singles inbetween and 45# pp ( sad when this was my easiest skill tonight lol)

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nails - t2b should have been k2e; they are more challenging for me

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Wednesday Jan 25th

LT, Riki and Carzilla from the vault.

Strength:

Level 1 Beginner:

Overhead Squat Practice or 5,5,5,5 Overhead Squat

Level 2 Intermediate:

3,3,3,3,3 Hanging Squat Snatch

Level 3 Advanced:

Snatch Complex

5 x of: 1 Power Snatch, 3 Overhead Squats and 1 Squat Snatch

WOD:

Level 1 Beginner:

10 Min AMRAP of:

10 Power Cleans (Less than 95#)

10 Sit Ups

Level 2 Intermediate:

10 Min AMRAP of:

10 Power Cleans (135#/95#)

10 Standing Sit Ups (Use 12# counter weight)

Level 3 Advanced:

10 Min AMRAP of:

10 Power Cleans (155#/115#)

10 Standing Sit Ups

Assault on Weakness Competitor’s WOD:

BB Gymnastics

20 minutes Snatch technique work.

Notes: Concentrate on bar path today. Make sure the bar just glances or slides off the pelvis as you pull past the pockets. It should not bounce off the pelvis (or thighs) and change the upward arc of the bar. A slight change of vertical trajectory is acceptable and necessary, but a greater deviation will slow bar speed and make the lifter have to jump forward to receive the bar.

Conditioning

10 minute AMRAP of:

30 Double-Unders
15 Power Snatches 75/55#

Notes: Yes, this is 11.1.

Skill

10 minutes Handstand Walk technique work.

 

Tuesday Jan 24th

There were some INSPIRATIONAL efforts yesterday!  Fun day of coaching!

IMPORTANT:  It was brought to my attention that technically Beer is carbonated and as such eliminated right out of the gate. This is an obvious oversight and counter to the “Life by the inch” method.  For the purposes of this process Beer is not considered a carbonated beverage.    

WOD:

*Anyone may elect to row these distances instead of running.

Level 1 Beginner:

Run 200 M, Run 400 M, Rest 5 Min,  Run 400 M, Run 200 M

Rest = the previous split unless specified otherwise

Level 2 Intermediate:

Run 200 M, Run 400 M, Run 600 M, Rest 8 Min , Run 600 M, Run 400 M, Run 200 M

Rest = the previous split unless specified otherwise

Level 3 Advanced:

Run 200 M, Run 400 M, Run 600 M, Run 800 M, Run 600 M, Run 400 M, Run 200 M

Rest = the previous split.

Assault on Weakness Competitor’s WOD:

Strength

1) Back Squat: 1X8 @ 65%, 1X6 @ 75%, 1X4 @ 85%, 1X4 @ 90% – rest 2-3 min. between each set.
2a) 4X8 STRICT Weighted Pullups (any grip) – heaviest possible, rest 60 sec.
2b) Front Squats: 1X5 @ 70%, 1X4 @ 80%, 1X3 @ 85%, 1X3 @ 90% – rest 75 sec.

Conditioning

“Beat the Coach 1.2″

Every 30 seconds for 10 minutes:

1 Power Clean + 1 Hang Power Clean + 1 Push Jerk @ 225/150#

Notes: To “Beat the Coach” the Rx weight is 225/150# (you must perform all 20 reps with this weight). If you cannot finish the work with this weight try to use the heaviest possible for the entire piece. Your score is the weight that is on the bar when you finish. If you remove weight you MAY NOT add it back on.

-REST 5 MINUTES-

3 rounds for total reps of:

2 minutes ME Muscle-Ups
-rest 1 minute
2 minutes ME Lateral Jumps 12″
-rest 1 minute

Notes: Muscle-Ups should be performed with a full turnout and the rings hung high enough to jump to. Lateral Jumps should be performed using a 12″ barrier or hurdle. A barbell is fine as long as it’s measured at 12″ high. These are for total number of jumps.

Midline (time permitting)

5 minute AMRAP of TGUs @ 24/16kg (alternate every 3 reps).

 400 M Race.  Look at the kick the ladies have!  Their heels are pulled straight to their rear ends!  Get inspired!  Today’s WOD IS a sprint WOD!

David - Beef for sale! My bro in law has beef for sale and will finish them out how u prefer, grass finish etc. get a friend buy half or quarter. The cows are eating grass right behind scales school . Let me know, email me branch.david@gmail.com.

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Brent - WOD – 0:32, 1:20, 2:12, 3:09, 2:24, 1:24, 0:36 (I think).
This may be the lactic acid talking but I think WODs like this are a lot more beneficial than most people give them credit for. So, everyone that showed up today just got stronger, faster, and fitter. As for you cherry-picking slackers who skipped today (Tokyo, Nails, Jennifer, softball girls, et.al.), your fitness took a step backwards today. If you have a legit excuse or if you came earlier in the day I “sorta” take it back but, otherwise, I’m calling you out. :)

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Sea Monster - What he said…

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~jennifer - WOD — :40, 1:48, 3:00, 5:04, 3:20, 2:21, :40

I asked Evan last week if we could run this week because the weather was going to be so beautiful. So, you’re welcome for today’s beneficial WOD that made you stronger, faster, and fitter.

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nails - “Haters” ;) – I still can’t feel my quads from the FS Monday, so running for me right now would be flopping around on the ground like a fish outta water
jennifer – your numbers are WICKED! great job

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Brent (aka, WOD Police) - Gene hobbled into the Box with sore quads but he ran and he’s older than the hills. :) No excuses Nails. I see make up WOD in your future. You can invite your faithful companion Tokyo Drifter to join you.

Jennifer, you may be off the hook but I would like picture verification. Those aren’t bad times.

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Mon Jan 23rd

Josie Parsons digging it out at the 2011 CrossFit Games!  That was fun…Lets do that again!

O.K. CFM…Lots to mention tonight!  Firstly,  I realize that the past few Saturday’s have been a bit of a debacle due to a HUGE turnout.  I have been very blessed by your willingness to remain patient and helpful with what was obviously an overwhelming situation for me.  As a solution,  I have decided to change the Saturday morning line up to  include a CFM Members Only WOD as well as the “Open House” WOD.  Scheduling dictates that the Members Only WOD be held at 8:30 A.M. and the “Open House WOD” to be at 9:30 A.M. ( I want to invite you to stay and yell at the noobs OR even occasionally jump in there with them!)  Thanks again for your support and patients as I deal with continued growth.  These adjustments are inevitably “trial and error” in nature and any feedback is welcomed!

Speaking of feedback…Be looking on the blog for the annual CFM Survey this week. It is SUPER short (20 Questions) and essential to the continued growth of our community.

We are kicking off Feb “On Ramp” with a informational meeting and Q&A this Thursday at 7:00 P.M.   There is NO workout at these meetings!  They are solely intended to provide info, dispel fears and misconceptions many of your friends and family have regarding CrossFit.  Please spread the word and “Share”  any facebook updates regarding Feb “On ramp.”

 The 2012 CrossFit Games Open is only weeks away.  We will be holding a meeting in early Feb for anybody interested in participating.  Last year we had 1/3 of our community participate!  There will be some MAJOR changes implemented aimed at making the Open less disruptive to training and more fun this year!

Finally…at the last Paleo/Zone Night I introduced an idea I have been tossing about for cleaning up many of our bad eating habits. My mom always used to say “Life by the inch is a cinch and life by the yard is hard”.  In the past most of us have approached fixing our nutrition by the yard with scorched earth paleo challenges and cold turkey tactics.  These approaches work very well with many of you but others have been frustrated by them.  So…Every 2 weeks I am going to challenge EVERYONE to go COMPLETELY without a new food.  After that 2 week period you will continue to avoid the previous food but you will then add  a second vice to the list!  The goal is to systematically eliminate all the garbage out of your diet before summer.  Some weeks will be more difficult than others.  Some weeks I might name a food that you already avoid in which case you get a bye and you’ll be on easy street but other times you might be faced with a real fight!  IT IS CRUCIAL THAT YOU NOT BECOME UNUSUALLY LIBERAL IN YOUR CONSUMPTION OF THOSE ITEMS THAT HAVE YET TO BE ELIMINATED.  The idea is that you just become ABSOLUTELY strict with the eliminated items and maintain your current habits for those foods not yet eliminated.   I thought long and hard about what the first cycle should omit and in the end I decided MY biggest cheat needed to come first….So starting Monday….

Life by the inch Cycle # 1

Eliminate Carbinated Beverages…

Lunch WODs:

Monday, Wednesday, Thursday

Strength:

Level 1 Beginners:

Tababta Sit Ups (8 Rounds)

Level 2 Intermediates:

Tabata Holla Rocks (8 Rounds)

Level 3 Advanced:

Tabata Hollow Rocks and V-Ups (alternating between each complete 6 rounds per movement)

WOD:

Level 1 Beginner:

21,15 and 9 of:

Front Squat (Less than 75#)

Kettlebell Swings (Less than 1 Pood)

Level 2 Intermediate:

21,15 and 9 of:

Front Squat (115/75)

Kettlebell Swings (1.5/1Pood)

level 3 Advanced:

21,15 and 9 of:

Front Squat (135/95)

Kettlebell Swings (2 Pood/1.5Pood)

Assault on Weakness Competitor’s WOD:

Strength:

1a) 5×3 Behind the Neck Push Press (Snatch Grip) + 3 OHS – heaviest possible, rest 60 sec.

Notes: This should be performed as a BB complex. Perform 3 Push Press then keep the BB overhead and perform 3 OHS.

1b) 5×3 Snatch Hi-Pulls (heels down) – heaviest possible, rest 60 sec.

Notes: Heels should stay down throughout the lift. Concentrate on pulling the elbows high and wide, and keeping the BB as close to the body as possible. If you cannot pull the bar to chest height then lower the load. Do NOT re-bend the knees. Straps are recommended.

Conditioning:

“The Murfreesboro Chipper”

Talayna Fortunato – 15:55
Jeremy Murdock – 18:02
Elisabeth Akinwale – 18:05
LGA – 18:37

20 HSPU (regionals standard)
30 T2B
20 Hang Squat Snatches 95/65#
30 Wall Balls 20/14#
20 Stones to Shoulder 120/80#
30 KBS 32/24kg
400m Pinch Grip Plate Carry 45/25#

For time.

Notes: It is nearly impossible to program a standard weight for stones to be used in a WOD. These are the weights that were used on this WOD. If you can get within 10# of them, there should not be an issue. If you do not have a stone find one and weigh it. For the plate carry; you should be gripping the TOP of the plate like a farmer’s carry. There is NO OTHER way to carry the plate. Carry 2 plates, one in each hand.

Mark - Is there a lunch wod on Monday? Sorry didn’t see the board Friday.

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Sea Monster - Monday, Tuesday, Thursday

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Elisabeth Akinwale - Hey guys, just wanted to stop in and say how great it was to meet many of your people this weekend. I’m so impressed with what CF Murfreesburo has going on, it was an honor to wod with you!

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Brent - You had to start with carbonated beverages when I just stocked up on Yengling and New Belgium 1554. So if I stir it until the bubbles go away is it considered noncarbonated? :)

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Roja - I wouldn’t count those, Brent. (Well, I wouldn’t.) Maybe beer should get its own month. Or maybe, like dark chocolate and red wine, it should be considered a reasonable concession when taken in moderation. Mark Paleo-book-writing-dude drinks wine. Robb Wolf eats dark chocolate.

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~jennifer - everyone come do this one — it’s fun and quick!!

5:25 RX

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Sea Monster - Agreed! Beer gets its own month.

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JLo - Love the core strength emphasis. Great idea Roja!
Double love the beer decision. Even better idea Evan!
Not loving the stomach bug that is visiting me. At least it’s a decent excuse for my suckage on today’s WOD. :( And I did swing the yellow kb. 9:15

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Mark - 4:56. This one was fast but exhausting. I am blown away at how much doing paleo has helped me in my workouts. Too bad I can’t lose any real weight doing it, or at least haven’t yet. I am starting to think 200 lbs is impossible. Oh well, just keep working.

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~jennifer - stellar performance today, mark. cute belt, too. :)

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autumn - 6:22 wth 75#and the 1.5 pood fun and fast and i finally did a kipping pull up :-)

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Mrs. Hughey - It was an honor to train with you and get to know you! You are such an inspiration! You are welcome to come visit ANYTIME!! :-)

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Josie - Elisabeth, I’m so thankful for having the opportunity to train and hang out with you and so many other great athletes this weekend. You are amazing!!!! Good luck this year and come visit anytime!! :)

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Brent - Mark, this WOD had your name written all over it. I knew you would blow it out. Don’t get frustrated about your weight. Give what you are doing an honest try and if you don’t see results, make modifications. Just make sure, whatever you do, give it some time. Don’t hop all over the board with a new plan every week.

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Brent - 7:58 Rx. I hate it when my back is the limiting factor in a WOD. The front squat/2 pood kettlebell combo is a lower back wrecker.

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David - Mboro chipper, hit the farmer carry at 18:45 and only got 50 yards. Granted I was unjudged And didnt do half dozen wods before this. Stone zapped me and farmer pinch was stupid. Fun wod though, cat and riki wouldn’t leave me alone and let me rest

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