10:00 A.M. ONLY! Come help CFM raise money for CrossFit 615′s Steve’s Club “Beat The Streets” program for At-Risk Kids! Donate as much or as little as you like.
Crossfit Murfreessboro » Crossfit, The Sport of Fitness
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CSA (Community Supported Agriculture) Shipment is In! Brent and Jimmy are Grazing…. Strength: (Changed the rep scheme from the “Sneak Peek” but its my Gym sooooo………..) 1-1-1-1-1 Press Link 3-3-3-3-3 Push Press Link 5-5-5-5-5 Push Jerk *Add weight each set throughout the movements. WOD: 8 Min AMRAP of: Tire Flip Jump Throughs *Use appropriately scaled Tire Assault On Weakness Competitor’s WOD: (AS PER THE OUTLAW WAY) BB Gymnastics 1) 10 minutes to work up to a heavy but not maximal Power Clean & Power (Push) Jerk. Notes: Work up to the limitations of your technique. I.e. your heaviest lift should not be slop, it should be technically clean. 2) EMOM for 7 minutes perform 3 Power Clean & Power (Push) Jerks @ 85% of the above. Strength 1a) 4X5 1&1/4 Front Squats – heavier than last week, rest 60 sec. Notes: If you cannot get through the strict HSPU, then go to 1 rep short of complete failure and switch. Conditioning 10 minute AMRAP of: 100′ KB Overhead Carry 32/24kg (2 KB 2 arms)
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Break Out the Knee Highs! Its rope Climbs! Skill: Rope Climbs WOD: Level 1 Beginner: 5 Rounds of : 10 Jumping Pull Ups 10 Box Jumps/ Step Ups Level 2 Intermediate: 6 Rounds of : 10 Banded Pull Ups 10 Box Jumps Stop at the top of EVEN minutes (2,4,6,8 ect) to complete a 15′ Rope climb before continuing the couplet. *Substitute 3 Chin over Bar Rope stands for 1 15 ‘ Rope Climb Level 3 Advanced: 7 Rounds of : 10 Pull Ups 10 Box Jumps *Stop at the top of each Min to complete a 15′ Rope climb before continuing the couplet. Assault On Weakness Competitor’s WOD: (AS PER THE OUTLAW WAY) Rest Day show 3 comments 
Frustrating DNF this morning completed 3rd with 1/2 way rope climbs hands not completely healed so no grip today [Reply] 
First time attempt at rope climb. Got three pulls up the rope! Could have gone more but did not have knee highs on. (have rope burns to prove it) Went out and bought some, so I am ready for next time! Lol [Reply] 
9:17 L3 (minus 2 rope climbs). This was way harder than it looked on paper. Stayed on the 1 min intervals but skipped 2 rope climbs and rested 30 seconds instead. I figured that was better than plunging to my death from the top of the rope due to arm fatigue. [Reply]
Ask ANYONE who was in Ohio this weekend about regionals and they will have to mention the enormous spike in talent and competition from last year’s field. Teams with 4,5 and 6 regional qualified individuals were common place! After the first event I had once again found myself feeling the weight of being a small fish in a really big pond. Although a 9th place finish could easily be considered a victory relative to the level of competition I must admit that myself and the team return home hungry to work more, train harder and smarter than before. Humility it seems is a potent performance enhancing drug… This season is over and its time to get back to work…If ANY of you are interested in learning more about what it takes to move toward training with Team CFM and the Assault on Weakness program, I’ll be holding a meeting Wednesday Night (16th) at 7:00 P.M. You know who you are but I might not! Step up and lets keep Team CFM strong for years to come! ———————————————————————————————————— STEVE’S CLUB “BEAT THE STREETS” EVENT! This Saturday at 10:00 A.M. CFM will be hosting a “Beat The Streets” fundraiser for Steve’s Club. The recomended donation is $25/entry but give what ever you can afford wether it be more or less. There is no need to register but post to comments if you are planning on attending. If you are not able to find a team then just show up Saturday and we will get you placed on a team. RulesTeams of 3 (at least 1 female per team). Teams will compete in either the Social or Competitive (rx’d) Division. For the Competitive Division, the WOD must be done as prescribed and will be judged accordingly. Athletes may compete on more than one team if they like (in different heats). WODTeams of 3, everyone must run together at the beginning and the end. Only one person working at a time on the other exercises, with the remaining 2 athletes take turns holding a 25# plate overhead (the plate must be overhead the entire time during the Box Jumps, Push Press, Air Squats, and Walking Lunges). For time:
ScoringResults are based on the time it takes to complete the workout. The fastest team wins! TransitionsTeam cannot start the first exercise until everyone has completed the run, team cannot start the next exercise until all reps are done. Final time is when the slowest athlete finishes their 400m run. WOD Standards
Scaling/SubstitutionsBe sure to ask if anyone has injuries or should not be doing any of these exercises. Trainers should use their judgment in scaling the weight, especially with new people or unfit individuals. Teams that scale cannot compete in the Competitive Division. If you have limited equipment limitations (i.e. not enough dumbbells), please let the Competitive teams use them and you can sub lighter dumbbells for social teams, a barbell for the push press, or kettlebells for walking lunges if necessary). You might want to separate your competitive teams in different heats. Appropriate substitutions:
JudgingWe recommend that Trainers or experienced CrossFitters judge the teams in the Competitive Division. Social Division can judge themselves or have other teams judge. PrizesNational Prizes to be awarded for the top teams in the Competitive (rx’d) Division, and the Affiliate that raises the most money.
BTS hosts must send Competitive Division results to SCNP at the end of the competition to determine the nation-wide winners. Local prizes are at the discretion of the BTS host. ————————————————————————————————————- Strength: Level 1 Beginners: * Do you have less than 1/2 Body Weight Overhead Squat 5-10 Min “Squat Therapy” Then…5-5-5-5-5 Overhead Squat Level 2 Intermediates: *Do you have at least a 3/4 Body Weight Squat Snatch 1 Power Snatch, 2 Snatch Balance and 3 Overhead Squats *Complete 5 rounds resting 90 seconds between each round. *Add weight after each successful round as long as form remains clean. Level 3 Advanced: *Do you have at least a 3/4 Body Weight Snatch?
Snatch Complex 1 Power Snatch, 2 Hanging Squat Snatches, 3 Overhead Squats *Complete 5 rounds resting 90 seconds between each round. *Add weight after each successful round as long as form remains clean. WOD: Row 1000 M for time. Assault On Weakness Competitor’s WOD: (AS PER THE OUTLAW WAY BB Gymnastics 1) 7X1 3 Position Snatch (low to high) – rest 60 sec. DEMO VIDEO Notes: Do not load heavy unless you are proficient through every position. This is a technique and speed drill (working turnover when fatigued), but you may go heavier as long as there are no misses or slop reps. Strength 1a) 3 X ME Bench Press @ 95% – rest 60 sec. Conditioning 4 rounds for time of: 30 Front Squats @ 115/75# show 6 comments 
Im coming with a team… [Reply] 
I’m coming; but need a team see you Saturday AM! [Reply] 
I want to come, too. I think I’ll need a team. Thx [Reply] 
T2 I’ll be on your team. [Reply] 
Hey Evan I would like to come tonight but won’t be able to make it. Any way I could get the details if the meeting if I am not there? [Reply]
Viking and Evan I won’t be able to make it tonight either maybe we can make a time to find out details so Evan doesn’t have to repeat himself over and over [Reply]
A full Regional Synopsis is in the works but tonight I want to thank all of the CFM Fans! Especially Jarrod, Elliot, Nails, Arnie, ALL the Barhams, Chris, Cole, Steven and Elizabeth who made the drive to Columbus to support the team. I realize the time and cost of the trip and your support means a lot to Angela and I. Thanks. WOD: Level 1 Beginner: Run 800M 10 Clean and Jerks Run 400M 10 Clean and Jerks Run 200M 10 Clean and Jerks Level 2 Intermediate: Run 800M 10 Clean and Jerks (95/65) Run 400M 10 Clean and Jerks (95/65) Run 200M 10 Clean and Jerks (95/65) Level 3 Advanced: Run 800M 10 Clean and Jerks (135/95) Run 400M 10 Clean and Jerks (135/95) Run 200M 10 Clean and Jerks (135/95) Assault On Weakness Competitor’s WOD: (AS PER THE OUTLAW WAYBB Gymnastics BB Gymnastics 5X2 Clean & Jerk @ 80% – rest 60-80 sec. Strength 15 minutes to establish a 3RM Back Squat. Conditioning Tabata: Pullups Notes: Alternating sets between strict & kipping (butterfly or glide). 8 rounds total work, beginning with strict. *Rest 5 minutes. 3 rounds for total reps of: 90 sec. ME Rope Climbs 15′ show 5 comments
Woohoo! Time to get our run on [Reply] 
12:15 RX’d. THis was a running WOD. [Reply]
Looks like a lifting WOD to me. [Reply] 
3 minutes of lifting and 15 mins of running looks like a lifting WOD to you, Brent? Did you go to MTSU? [Reply]
13:03/04 Rx have to say the running went better then I expected aside from running back and forth [Reply] |
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– great work everyone!
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