Strength Training: Breathing 101 Torso Stability Assessment Squat Correctives CrossFit / Conditioning: 10 sets of: Front Plank Walkout w/Push-up x 20 sec. Rest 10 sec. Squat Hold x 20 sec. Rest 30 sec.
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Blog
Tuesday 21 May 2013
Strength Training: Breathing 101 Squat Correctives CrossFit / Conditioning: 6 sets, each for time of: 115/155 lb. Rogue Butcher Push x 50 yards Rest 3:00 b/t sets
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Monday 20 May 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. [...]
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Saturday 18 May 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.
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Friday 17 May 2013
Schedule Update: This Friday 6 PM and 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 goo information for you. Strength Training: [...]
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Thursday 16 May 2013
Schedule Update: This Friday 6 PM and 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 goo information for you. Strength Training: [...]
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Wednesday 15 May 2013
Schedule Update: This Friday 6 PM and 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 goo information for you. Strength Training: [...]
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Is Your Workout Stressing You Out?
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 [...]
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Tuesday 14 May 2013
Schedule Update: Friday 6 PM and all Saturday classes 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 goo information for you. Strength Training: Light day Turkish Get-ups x 5 [...]
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Monday 13 May 2013
Schedule Update: Friday 6 PM and all Saturday classes 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 goo information for you. Strength Training: Light day Turkish Get-ups x 5 [...]
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Sunday 12 May 2013
Active Recovery Work: Swim -or- Bike x 10-15 minutes, Low Intensity -AND- Mobility & Maintenance Deep tissue massage -OR- Contrast Therapy/Shower -OR- Sauna & Cold water dip Mental & Physical Restoration: Watch A Guided Meditation by Quiet Mind Cafe -AND- Soft Tissue Massage -OR- Epsom Salt Bath -OR- Hot Tub -AND- Mobility & Maintenance Mobility & Maintenance: Go to Kelly [...]
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CFT Athlete Skill Levels
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 [...]
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Saturday 11 May 2013
Don’t forget that Saturday’s are like Open Gym now. You can do the programmed training or come in and work on something Strength Training: Heavy day Thruster x 1 x 3 sets Gymnastics Skills: Choose one- Kipping Pull-up x 3-5 -OR- Butterfly Pull-up x 3-5 -OR- Pull-up progression *The prerequisite for the Butterfly Pull-up is [...]
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Friday 10 May 2013
Let’s honor a HERO today by performing a partner version of a CrossFit “HERO” workout. As always the workout will have a scaled option. Strength Training: Heavy day Thruster x 1 x 3 sets Gymnastics Skills: Choose one- Kipping Pull-up x 3-5 -OR- Butterfly Pull-up x 3-5 -OR- Pull-up progression *The prerequisite for the Butterfly [...]
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Thursday 09 May 2013
Strength Training: Medium day Thruster x 3 x 3 sets Heavy Day Fri./Sat. Gymnastics Skills: Choose one- Kipping Pull-up x 3-5 -OR- Butterfly Pull-up x 3-5 -OR- Pull-up progression *The prerequisite for the Butterfly Pull-up is 20 Strict Pull-ups and 10 quality Kipping Pull-ups. CrossFit / Conditioning: PART A. “Elizabeth” 21-15-9 reps for time of: [...]
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Wednesday 08 May 2013
Strength Training: Medium day Thruster x 3 x 3 sets Heavy Day Fri./Sat. Gymnastics Skills: Choose one- Kipping Pull-up x 3-5 -OR- Butterfly Pull-up x 3-5 -OR- Pull-up progression *The prerequisite for the Butterfly Pull-up is 20 Strict Pull-ups and 10 quality Kipping Pull-ups. CrossFit / Conditioning: PART A. 10 sets of: Toes to Bar [...]
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The Truth behind Heart Disease?
Doctor Dwight Lundeell speaks out about how the current medical practices and medicines for curing heart disease are all WRONG. If you or someone you know has been diagnosed with a type of heart disease please click on the link and read the short article. Quite frankly it could save your life. Read “A Heart [...]
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Tuesday 07 May 2013
Strength Training: Light day Thruster x 5 x 2 sets Medium Day Wed. or Thurs. Heavy Day Fri. or Sat. Gymnastics Skills: Choose one- Kipping Pull-up x 3-5 -OR- Butterfly Pull-up x 3-5 -OR- Pull-up progression *The prerequisite for the Butterfly Pull-up is 20 Strict Pull-ups and 10 quality Kipping Pull-ups. CrossFit / Conditioning: PART [...]
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Monday 06 May 2013
Strength Training: Light day Thruster x 5 x 2 sets Medium Day Wed. or Thurs. Heavy Day Fri. or Sat. Gymnastics Skills: Choose one- Kipping Pull-up x 3-5 -OR- Butterfly Pull-up x 3-5 *The prerequisite for the Butterfly Pull-up is 20 Strict Pull-ups and 10 quality Kipping Pull-ups. CrossFit / Conditioning: “Fight Gone Bad” [...]
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Sunday 05 May 2013
Active Recovery Work: Swim -or- Bike x 10-15 minutes, Low Intensity -AND- Mobility & Maintenance Deep tissue massage -OR- Contrast Therapy/Shower -OR- Sauna & Cold water dip Mental & Physical Restoration: Watch A Guided Meditation by Quiet Mind Cafe -AND- Soft Tissue Massage -OR- Epsom Salt Bath -OR- Hot Tub -AND- Mobility & Maintenance Mobility & Maintenance: Go to Kelly [...]
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Saturday 04 May 2013
As a reminder, Saturday’s are now more of an Open Gym format. The training program will still be posted and you can perform that or work on something of your choosing. So if there’s something you’ve been wanting to work on with one of the coaches just come on in and ask. Stay for 10 [...]
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Friday 03 May 2013
As a reminder, Saturday’s are now more of an Open Gym format. The training program will still be posted and you can perform that or work on something of your choosing. So if there’s something you’ve been wanting to work on with one of the coaches just come on in and ask. Stay for 10 [...]
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Thursday 02 May 2013
If it’s your day off then choose from the posted options below. Depending on your current recovery status, meaning that you are indeed recovering from your training then perform the Active Recovery Work as well as some Mobility work. Your concern will be in continuing the recovery that taking place. However, if you are still [...]
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Wednesday 01 May 2013
What are doing this Memorial Day (May 27th)? I have an idea for you. Put together a team of two or four and complete Memorial Day “Murph” at CrossFit CFT. Traditionally CrossFit affiliates used to collect donations to buy cooling vests for soldiers fighting in Iraq and Afghanistan. Let’s continue the tradition of collecting and [...]
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Tuesday 30 April 2013
Strength Training: Light day Mid-hang Snatch x 3 x 3 sets Medium Day Wed. or Thurs. Heavy Day Fri. or Sat. Gymnastics Skills: Choose one- Handstand hold x 5-10 sec. -OR- Handstand progression CrossFit / Conditioning: 3-5 sets of: Russian Kettlebell Swings x 20 Rest 45 seconds Push-ups x 10-15 Rest 45 seconds Lunge w/DBs [...]
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Monday 29 April 2013
New lift this week. Also we will be performing the lift of the day for one week only now instead of two. This means every Monday you will see a new lift. For a reminder on which days are Light, Medium, and Heavy go back to April 22nd and review the outline. Strength Training: Light [...]
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Sunday 28 April 2013
Depending on your current recovery status, meaning that you are indeed recovering from your training then perform the Active Recovery Work as well as some Mobility work. Your concern will be in continuing the recovery that taking place. However, if you are still sore or feeling a bit sluggish forgo the Active Recovery Work and [...]
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Saturday 27 April 2013
Starting on May 4th the format for the Saturday classes will be changing. How you ask? For starters Saturdays will be more like an Open Gym day and the posted program will be optional. What this means is that if there is something else you would rather work on, say a Gymnastics Skill like ‘Skin [...]
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Training and Working Out
This is a topic that I’ve written about before and thought we should briefly revisit it. The definition for workout is that it makes you feel better for the day. You put in a full effort with the goal to sweat, get some muscle burn, and to cause your respiration to be close to maximal output, [...]
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Friday 26 April 2013
Strength Training: Heavy Day Shoot for a “sorta max”: Deadlift x 1 x 6 sets (M/W/F) Deadlift x 5 x 2 sets (T/TH/S) Gymnastics Skills: Choose one- Ring Hold x 5-20 sec. OR Side Plank x 5-30 sec., each side CrossFit / Conditioning: Each for time: 115/155 lb. Butcher Sprint x 20 yards x 5 115/155 lb. [...]
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