Blog Archives: January 2009

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Rest Day

January 31, 2009

Main site Rest Day. SNCF WOD: Complete as many rounds in 20 minutes as you can of: 60 pound Thrusters, 20 reps Box step-ups w/60 pounds, 20 reps 15 Pull-ups Post time to comments. [...]

Rest in Peace Helio Gracie 1913-2009. Main site WOD: “Nicole” Complete as many rounds in 2o minutes as you can of: Run 400 meters Max rep Pull-ups Post time to comments. SNCF WOD: Push Jerk 3-3-3-3-3 Rest 5 minutes 3:00 Dumbbell [...]

"Elizabeth"

January 29, 2009

Main site WOD: “Elizabeth” 21, 15, 9 reps of: Clean 135 pounds Ring dips Post time to comments. “The value of Hard Work” by Mike Hom http://www.crossfitinvictus.com/blog/2009/01/14/

Thrusters or Deadlifts

January 28, 2009

Main site WOD: Thrusters 1-1-1-1-1-1-1 Post loads to comments. SNCF WOD: Deadlifts 1-1-1-1-1-1-1 Rest 5 minutes 3 rounds for time of: 10 GHD sit-ups (parallel if not accustomed to this movement) 10 Back extensions Post loads and time to [...]

Rest Day

January 27, 2009

Main site Rest Day. SNCF WOD: 5 rounds for time of: 135 pound Thruster, 15 seconds Rest 45 seconds 50 pound Weighted Pull-up, 15 seconds Rest 45 seconds Burpees, 15 seconds Rest 45 seconds. Post time to comments. [...]

Sit-ups and Back extensions

January 26, 2009

Main site WOD: Five rounds for time of: 30 Glute-ham sit-ups 25 Back extensions Post time to comments. SNCF WOD: Shoulder press 3×5, 3×3, 3×1 Then, METCON- Five rounds for time of: 5 Ring rows 10 ABmat Sit-ups 15 Squats Rest 1 minute between sets. [...]

"Barbara"

January 25, 2009

Main site WOD: Fire-Breathers: “Barbara” Five rounds for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Tadpoles: “Barbara Lite” Five rounds for time of: 5 Pull-ups (assisted, jumping or modified) 10 Push-ups 15 Sit-ups 20 Squats Rest precisely three minutes between each round. Post time for each of five rounds to comments. [...]

CrossFit Total

January 24, 2009

Main site WOD: “CrossFit Total” Back squat, 1 rep Shoulder press, 1 rep Deadlift, 1 rep Post total to comments. **Check comments to see the South Nashville CrossFit WOD. Same Gym. New Look. We’ve added another Olympic [...]

Rest Day

January 23, 2009

Main site Rest Day. South Nashville CrossFit WOD: Clean 1-1-1-1-1-1-1 Ankit is practicing the Handstand while being supported by a harness.

Lunges and Burpees…. YEAA Burpees!!

January 22, 2009

Main site WOD: Five rounds for time of: 45 pound barbell Overhead walking lunges, 50 feet 21 Burpees **Trailing knee must kiss the ground on each lunge. Post time to comments. Shawn displaying both his pleasure and exhaustion after completing [...]

Handstands and L-pull-ups

January 21, 2009

Main site WOD: For time: 15 Handstand push-ups 1 L-pull-up 13 Handstand push-ups 3 L-pull-ups 11 Handstand push-ups 5 L-pull-ups 9 Handstand push-ups 7 L-pull-ups 7 Handstand push-ups 9 L-pull-ups 5 Handstand push-ups 11 L-pull-ups 3 Handstand push-ups 13 L-pull-ups 1 Handstand push-ups 15 L-pull-ups Post time to comments. South Nashville CrossFit WOD: Push press [...]

Mr. Joshua

January 20, 2009

Main site WOD: “Mr. Joshua” Five rounds for time of: Run 400 meters 30 Glute-ham sit-ups 250 pound Deadlift, 15 reps Post time to comments.

Rest Day

January 19, 2009

Main site Rest Day. SNCF WOD: Hang Power Snatch 1-1-1-1-1 2 minutes Tabata Kettlebell swing **MLK Holiday schedule: Noon class only. No 6 AM or 6 PM class.

Hang Power Clean

January 18, 2009

Main site WOD: Hang Power Clean 1-1-1-1-1-1 **Holiday schedule for Monday: Noon class only. No 6 AM or 6 PM class.

Run 10 K

January 17, 2009

Main site WOD: Run 10 K Post time to comments. **See comments for the 11 AM WOD.

A whole lot of pain

January 16, 2009

Main site WOD: For time: 10 GHD sit-ups 10 Hip & Back extensions 95 pound Thrusters, 30 reps 50 Pull-ups 30 GHD sit-ups 30 Hip & Back extensions 95 pound Thrusters, 20 reps 35 Pull-ups 50 GHD sit-ups 50 Hip & Back extensions 95 pound Thrusters, 10 reps 20 Pull-ups Post time to comments and [...]

Rest day

January 15, 2009

Main site Rest Day. South Nashville CrossFit WOD: Row 800 meters Tabata Push-ups Row 800 meters Tabata Sit-ups Rest 1 minute between exercises. Ankit during Wednesday’s Overhead squat WOD.

Overhead Squat

January 14, 2009

Main site WOD: Overhead Squat 3-3-3-3-3 Post loads to comments.

Power clean and Ring dips

January 13, 2009

Main site WOD: For time: 155 pound Power clean, 15 reps 30 Ring dips 155 pound Power clean, 12 reps 24 Ring dips 155 pound Power clean, 9 reps 18 Ring dips 155 pound Power clean, 6 reps 12 Ring dips 155 pound Power clean, 3 reps Post time to comments.

Shoveling

January 12, 2009

Main site WOD: For time 30, 25, 20 , 15, 10, and 5 reps of: Virtual Shoveling Pull-ups Post time to comments. Coaching Ankit as he takes a quick break from a round of beginner Handstand Push-ups.

Rest Day

January 11, 2009

Main site Rest Day. **Be sure to dress warm in layers and bring your winter gloves to class.. This week promises to be cold.

5 K

January 10, 2009

Main site WOD: Run 5 K Post time to comments.

Front Squat

January 9, 2009

Mark Lamelza warming up with the Kettlebell Windmill. Main site WOD: Front Squat 5-5-5-5-5 Post loads to comments.

Ten rounds of Pull-ups

January 8, 2009

Main site WOD: Ten rounds for time of: 3 Weighted Pull-ups, 45 pounds 5 Strict Pull-ups 7 Kipping Pull-ups For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after the third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar [...]

Rest Day

January 7, 2009

Alan after a 2008 “Fight Gone Bad.” Main site Rest Day. South Nashville CrossFit WOD: Deadlift 3-3-3-3-3 Post loads to comments.

Run, Push, Climb

January 6, 2009

Mark Lamelza saying good bye to 2008 after “Fight Gone Bad.” Main site WOD: Complete four rounds for time of: Run 400 meters 15 Handstand push-ups 15 ft. Rope climb, 2 ascents Post time to comments.

Hang Power Clean

January 5, 2009

Needless to say it was cold in Chicago. View of Lake Michigan from The Adler Planetarium. That white stuff on the water is ice. You could literally watch the water freeze. Main site WOD: Hang Power Clean 1-1-1-1-1-1-1 Post loads to comments. **Check comments to see what we did in class.

Deadlift

January 4, 2009

Main site WOD: Deadlift 3-3-3-3-3 Post loads to comments.

Rest Day

January 3, 2009

Main site Rest Day. **Classes start back up on Monday.

Death by Clean and Jerk

January 2, 2009

Main site WOD: With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerk the second minute, three 135 pound Clean and Jerk the third minute…. continuing as long as you are able. Use as many sets each minute as needed. Post number of minutes completed.

Workouts

Monday 20 May 2013

by CrossFit CFT on May 20, 2013

Strength Training: Light day Squat Clean & Jerk x 5 x 2 sets Medium day Wed./Thurs. Heavy day Fri./Sat. Gymnastics Skills: Between work sets: Ball-up to Inverted x 3-5 -OR- AbMat Leg Raises x 5-10 (NOT MAX) *Use progressions as needed. Work the Skill, don’t make this Max Effort work. CrossFit / Conditioning: PART A. [...]

Saturday 18 May 2013

by CrossFit CFT on May 18, 2013

Schedule Update: All Saturday classes at CrossFit CFT in Nashville will be cancelled so that the coaching staff may attend a training seminar and earn CEU’s. I apologize for any inconvenience and I appreciate your patience. We plan on returning with all kinds of good information for you.

Blogs

Is Your Workout Stressing You Out?

by CrossFit CFT on May 14, 2013

Training programs are geared to induce stress on the human body so that the body can learn to adapt to that stress. Once the body has adapted the ability to produce performance results has increased. Simply this means that once you adapt you have a higher capacity to perform. Your body knows how to do [...]

CFT Athlete Skill Levels

by CrossFit CFT on May 11, 2013

CrossFit CFT will be bringing back the Athlete Skill Levels. This is a great way for each of you to assess where your current fitness is and what is ahead of you. These levels are a great companion for your goals such as decreased body fat. Let’s start by defining the 10 General Physical Skills [...]