Crossfit Murfreessboro » Crossfit, The Sport of Fitness

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

“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

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.

 

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).

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.