6 AM CrossFit class working on Deadlifts Main site: Weighted Pull-ups 1-1-1-1-1-1-1 Fire-breathers: as Rx’d Tadpoles: as Rx’d **If you can’t do a pull-up yet do 5 rounds of 5 modified pull-ups or 5 rounds of 5 assisted pull-ups on a Gravitron with as little [...]
Continue Reading »Blog Archives: August 2008
Main site WOD
Four rounds for time: Run 400 meters Rest 2 minutes Post time to comments. Fire-breathers: as Rx’d Tadpoles: Three rounds for time: Run 200-400 meters Rest 3 minutes
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"Nasty Girls"
Main site WOD Three rounds for time of: 50 Squats 7 Muscle-ups 135 pound Hang power clean, 10 reps Post time to comments. Fire-Breathers: as Rx’d Tadpoles: Three rounds for time of: 20 Squats 10 Assisted or modified Pull-ups 10 Assisted, bar, or bench dips 10 Dumbbell Hang power cleans, 15-20 pounds (use bar if [...]
Continue Reading »Main Site Rest Day
Marines Major S. Roche and SSgt. Garcia -”In war there is no prize for the runner-up”- Gen. Omar Bradley) Rest, catch up on missed WODs/classes, play sport, or learn something new.
Continue Reading »No sleep till….
Robert and Mark enjoying a nice, relaxing Saturday morning WOD. Mark was having a blast until Pukie started knocking on the door. Main site WOD For time: 30 Handstand push-ups 40 Pull-ups 50 Kettlebell swings, 1.5 poods 60 Sit-ups 70 Burpees Post time to comments. Fire-breathers: as Rx’d Tadpoles: 15 Handstand push-up progressions 20 Pull-ups [...]
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Front Squat
Check our new schedule. It will be effective starting 01 September 2008. Front Squat 10-10-10-10-10 reps Post loads to comments.
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Say hello to my little friend!!
Main site WOD: “Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run Post time to comments.
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Main site Rest day
Rest, play, or catch up on missed WODs. Check out this great video [wmv] [mov] CrossFit and Again Faster. Pat Sherwood talks about body part splits.
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Main site WOD
Fire-breathers- For time: Run 800 meters 95 pound Shoulder press, 21 reps Run 800 meters 95 pound Push press, 21 reps Run 800 meters 95 pound Push jerk, 21 reps Tadpoles- For time: Run/walk 200-400 meters 10-45 pound Shoulder press, 15 reps Run/walk 200-400 meters 10-45 pound Push press, 15 reps Run/walk 200-400 meters 10-45 [...]
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Read it and weep
Fire-breathers: “Angie” 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats Tadpoles: 20 Pull-ups, 25 modified pull-ups, OR 30 jumping pull-ups 20 Push-ups OR 30 box push-ups 20 Sit-ups (No crunches) ABmat if you have one, or unanchored 20-50 Squats (depending on your ability) Post time to comments.
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"Helen"
Main site WOD: “Helen” Fire-breathers- Three rounds for time of: Run 400 meters 1.5 pood (54 pound) Kettlebell swings, 21 reps (or 55 pound DB) Pull-ups, 12 reps Tadpoles- Run/walk 200 meters 10-15 pound Kettlebell swings, 12 reps Pull-ups, jumping, modified, or assisted, 6 reps Post time to comments.
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CrossFit Rest Day
Make up missed WODs, learn a new sport, or just rest.
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Deadlifts
Main site WOD: Deadlifts 1-1-1-1-1-1-1 reps Post loads to comments.
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Tabata
Main site WOD- “Tabata something else” Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally the last 8 intervals are squats. There is no rest between exercises. Post total reps [...]
Continue Reading »Silver Star
Lance Corporal William D. Spencer of the 3rd Battalion, 24th Marine Regiment, 4th Marine Division, Nashville, TN. will be receiving the Silver Star for his heroic actions in combat while serving in the Anbar province of Iraq. On 12/28/2006, Lance Cpl. Spencer rescued another Marine that was shot and lay wounded in the middle of [...]
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CrossFit Rest Day
Time to get a lil R&R.
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Pull it then Push it
Main site WOD: Fire-breathers: Tadpoles: For time: For time: 50 Pull-ups 30 Pull-ups 50 Ring dips 30 Ring dips 40 Pull-ups [...]
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Just when you thought it was safe for your Abs….
Main site WOD: Fire-breathers Three rounds for time of: 50 Jump rope, Double-unders 50 Hip extensions 50 GHD sit-ups Post time to comments. Rookies: Three rounds for time of: 25 Jump rope, Double-unders 25 Hip extensions 25 GHD sit-ups Tadpoles: 10 Jump rope, Double-unders 10 Back extensions 10 Sit-ups (anchored, ABmat, or both) *You can [...]
Continue Reading »New t-shirts available
The t-shirts are available for only $20!! We have Navy and Fatigue green as shown. Main site WOD: CrossFit Total Back squat, 1 rep Shoulder press, 1 rep Deadlift, 1 rep Today everyone is a Fire-breather. Three attempts at each lift to set a new PR.
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CrossFit Rest Day
Make up missed WODs, play a sport, or just kick back and rest
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Ladies and Gentlemen fasten your seat belts
Main site: Fire-breathers: 10 GHD sit-ups (R:10) (T:5) 10 Back ext (R:10) (T:5) or Good mornings 95 pound Thrusters, 20 reps (R:55 #) (T:20#) 30 Pull-ups (R:15 jumping) (T:15 jumping/beginner) 20 GHD sit-ups (R:20 sit-ups) (T:10) 20 Back ext (R:20) (T:10) [...]
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Run run run away
Main site WOD: Run 5K Fire-breathers and Rookies: Run as Rx’d Tadpoles: Run 1-2 miles You can also row instead of run.
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Okay, so some of you will be shocked by todays WOD. I am going to be frank, elite fitness is hard and it takes TIME to develop. Most people want to be Fire Breathers right NOW. They will jump in and do this WOD in 20-30 minutes. Its not the way to get to the [...]
Continue Reading »CrossFit rest day
Olympic lifting cert in Atlanta with Coach Burgener. If you look on the far left you can see me in the red shirt. Yes, I was in pain.
Continue Reading »The Marines have landed!!
CrossFit warmup for our newest athlete. We’re proud to have Major Sean Roche of the U.S. Marine Corps join our ranks and classes here at South Nashville CrossFit. Main site WOD: “Karen” Fire-breathers: For time: 150 Wallball shots, 20 pound ball (women 14 pound), 10 foot target Post time to comments. Rookies: 100 Wallball shots, [...]
Continue Reading »Training with Coach Burgener
I spent the past weekend in Atlanta with Coach Burgener obtaining my CrossFit Olympic lifting coaching certification. We will all share in the experience as I try to help you understand “hard practice” and “due diligence.” Main site WOD: For time: 45 pound Dumbbell squat snatch, left arm, 21 reps 45 pound Dumbbell squat snatch, [...]
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Back squats
Main site WOD: Back squat 5-5-5-5-5 Today everyone is a Fire-breather. Look to increase the reps at your PR weight.
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CrossFit Rest Day
“Griff“ For time:Run 800 metersRun 400 meters backwardsRun 800 metersRun 400 meters backwards Post time to comments.
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As Rx’d: Row 1000 meters 85 pound Thruster, 21 reps 15 Pull-ups Row 750 meters 85 pound Thruster, 18 reps 12 Pull-ups Row 500 meters 85 pound Thruster, 15 reps 9 Pull-ups Rest 2 minutes between each round. Time each round separately. Rookies: Row 1000 meters 65-55 pound Thruster, 21 reps 15 Pull-ups Row 750 meters 65 pound Thruster, 18 reps [...]
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