"Mary's Ugly Sister"
AMRAP in 20 min:
Handstand Pushups - 5
1 Leg Squats - 10
Turkish Getups - 3 each arm
BTW: We have a new website and will be discontinuing this blog and starting the new blog at www.cfmemphis.com beginning Monday.
Be Nasty,
Doug
Friday, February 20, 2009
Wednesday, February 18, 2009
Tuesday, February 17, 2009
Monday, February 16, 2009
Sunday, February 15, 2009
WOD - Monday 090216
"CrossFit 300 Challenge"
25 pull-ups
50 deadlifts
50 push-ups
50 box jumps with a 24-inch box
50 "floor wipers"
50 "clean and press"
25 more pull-ups
Total: 300 reps
Be Nasty,
Doug
25 pull-ups
50 deadlifts
50 push-ups
50 box jumps with a 24-inch box
50 "floor wipers"
50 "clean and press"
25 more pull-ups
Total: 300 reps
Be Nasty,
Doug
Saturday, February 14, 2009
WOD - Sunday 090215
"Fran"
Thrusters - 95 pounds
Pullups
Reps: 21, 15, 9
Keep workin on your skills on the rings... then when you grow up you can be just like this guy...
Be Nasty,
Doug
Thrusters - 95 pounds
Pullups
Reps: 21, 15, 9
Keep workin on your skills on the rings... then when you grow up you can be just like this guy...
Be Nasty,
Doug
Friday, February 13, 2009
WOD - Saturday 090214
"I'm a Lover Not a Fighter Gone Bad"
...kinda like Fight Gone Bad but different exercises...
3 Five minute rounds
1 Minute rest between rounds
One minute each:
1) Medball Slams
2) Box Jumps - Small Box
3) Med Ball Abs
4) Medball Sets
5) Side Bridge - 30 sec each side
Congrats to the BAMFs of the Day, Greg and Derek for winning yesterdays WOD with 7:33 (70lb)and 6:50 (55lb), respectively! Also, Kim led the pack for the CrossFit Memphis women with 8:36 (35lb?)!! Good job everyone!
Be Nasty,
Doug
PS. Treadmills are evil... Don't fall victim to them! Spread the word...
...kinda like Fight Gone Bad but different exercises...
3 Five minute rounds
1 Minute rest between rounds
One minute each:
1) Medball Slams
2) Box Jumps - Small Box
3) Med Ball Abs
4) Medball Sets
5) Side Bridge - 30 sec each side
Congrats to the BAMFs of the Day, Greg and Derek for winning yesterdays WOD with 7:33 (70lb)and 6:50 (55lb), respectively! Also, Kim led the pack for the CrossFit Memphis women with 8:36 (35lb?)!! Good job everyone!
Be Nasty,
Doug
PS. Treadmills are evil... Don't fall victim to them! Spread the word...
WOD - Friday 090213
3 Rounds:
Row 500m
15 Kb Swings
Rest 2 minutes
Record total combined work time (total -6 min)
Like, this is totally the video of the week...
Be Nasty,
Doug
Row 500m
15 Kb Swings
Rest 2 minutes
Record total combined work time (total -6 min)
Like, this is totally the video of the week...
Be Nasty,
Doug
Thursday, February 12, 2009
WOD - Thursday 090212
Snatch: 3,2,1,1,2,3
Glute Ham Developer: 5,5,5
Congrats to Chris Nunn for Power Snatching 60kg for the first time!
Be Nasty,
Doug
Glute Ham Developer: 5,5,5
Congrats to Chris Nunn for Power Snatching 60kg for the first time!
Be Nasty,
Doug
Tuesday, February 10, 2009
WOD - Wednesday 090211
7 Rounds:
95lb Sumo Deadlift High Pulls - 10 reps
Ring Dips - 10 reps
Be Nasty,
Mike
95lb Sumo Deadlift High Pulls - 10 reps
Ring Dips - 10 reps
Be Nasty,
Mike
WOD - Tuesday 090210
"Cindy"
Max Rounds in 20 Minutes:
5 Pullups
10 Pushups
15 Squats
Richard did 16... beat that biotches!
Be Nasty,
Doug
Max Rounds in 20 Minutes:
5 Pullups
10 Pushups
15 Squats
Richard did 16... beat that biotches!
Be Nasty,
Doug
Sunday, February 8, 2009
Saturday, February 7, 2009
WOD - Sunday 090208
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Below are the technique videos I promised from yesterday.
Be Nasty,
Doug
1) Power Snatch (50 kg)
2) Power Clean and Jerk (90 kg)
3) Deadlifts (170 kg)
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Below are the technique videos I promised from yesterday.
Be Nasty,
Doug
1) Power Snatch (50 kg)
2) Power Clean and Jerk (90 kg)
3) Deadlifts (170 kg)
Friday, February 6, 2009
3 New Things
Check out all the new links with CrossFit Memphis Media at the top right of the page.
We are posting pics and videos on Flickr and Youtube, respectively. Go there and find yourself! Now your friends can see first hand why you are in better shape than them...
If you want some free training and nutrition info you can always check out my other blog (www.mmaperformancecoach.com) which is linked there as well.
Also, tomorrow I'll include some technique videos of me doing the following:
1) Power Snatch (50 kg)
2) Power Clean and Jerk (90 kg)
3) Deadlifts (170 kg)
Be Nasty,
Doug
We are posting pics and videos on Flickr and Youtube, respectively. Go there and find yourself! Now your friends can see first hand why you are in better shape than them...
If you want some free training and nutrition info you can always check out my other blog (www.mmaperformancecoach.com) which is linked there as well.
Also, tomorrow I'll include some technique videos of me doing the following:
1) Power Snatch (50 kg)
2) Power Clean and Jerk (90 kg)
3) Deadlifts (170 kg)
Be Nasty,
Doug
WOD - Saturday 090207
"It's Warm Outside... Kinda..."
4 Rounds:
Run 400m
21 Kettlebell Swings
21 Pushups
Be Nasty,
Mike
4 Rounds:
Run 400m
21 Kettlebell Swings
21 Pushups
Be Nasty,
Mike
Thursday, February 5, 2009
WOD - Friday 090206
"Nasty Girls"
3 rounds for time:
50 Squats
7 Muscle Ups
10 Hang Power Cleans
Be Nasty,
Doug
3 rounds for time:
50 Squats
7 Muscle Ups
10 Hang Power Cleans
Be Nasty,
Doug
Wednesday, February 4, 2009
WOD - Thursday 090205
"The New Guy"
Max Turkish Get-ups in 10 Minutes
Rules:
1) Kettlebell cannot touch the ground at any time
2) Switch hands after every rep
3) Have to "rest" while standing (not lying down...)
The other day I pointed out that if you don't keep workin hard you might end up like the Star Wars Kid... but what I forgot to mention was that if you work hard AND eat well you could...some day... if you're willing to go the extra mile... and really persevere (plus have a few surgeries to clean up your ugly mug) you might be able to look like this...
Be Nasty,
Doug
Max Turkish Get-ups in 10 Minutes
Rules:
1) Kettlebell cannot touch the ground at any time
2) Switch hands after every rep
3) Have to "rest" while standing (not lying down...)
The other day I pointed out that if you don't keep workin hard you might end up like the Star Wars Kid... but what I forgot to mention was that if you work hard AND eat well you could...some day... if you're willing to go the extra mile... and really persevere (plus have a few surgeries to clean up your ugly mug) you might be able to look like this...
Be Nasty,
Doug
Tuesday, February 3, 2009
Monday, February 2, 2009
WOD - Tuesday 090203
"Nate"
Max Rounds in 20 min:
2 Muscle Ups*
4 Handstand Push ups**
8 Kettlebell Swings
* -or- 2 Ring Pullups and 2 Ring Dips
** w/ Partner Assistance If Necessary
Be Nasty,
Doug
Max Rounds in 20 min:
2 Muscle Ups*
4 Handstand Push ups**
8 Kettlebell Swings
* -or- 2 Ring Pullups and 2 Ring Dips
** w/ Partner Assistance If Necessary
Be Nasty,
Doug
Sunday, February 1, 2009
WOD - Monday 090202
Yesterday we ended up doing "Helen" because it was SUNNY!!!
So today we will do the Kettlebell Day from Sunday (See below).
Be Nasty,
Doug
PS. Make sure you showin up and workin hard or you just might end up like the Star Wars Kid...
So today we will do the Kettlebell Day from Sunday (See below).
Be Nasty,
Doug
PS. Make sure you showin up and workin hard or you just might end up like the Star Wars Kid...
Saturday, January 31, 2009
WOD - Sunday 090201
Kettlebell Day!!
Max rounds in 20 minutes:
8 Kb Swings - Each Hand
3 Turkish Get-ups - Each Hand
5 Deck Squats - Each Leg
Be Nasty,
Doug
Max rounds in 20 minutes:
8 Kb Swings - Each Hand
3 Turkish Get-ups - Each Hand
5 Deck Squats - Each Leg
Be Nasty,
Doug
Friday, January 30, 2009
Thursday, January 29, 2009
WOD - Friday 090130
Fight Gone Not Quite According To Plan!!!!
...kinda like Fight Gone Bad but different exercises...
3 Five minute rounds
1 Minute rest between rounds
One minute each:
1) Medball Slams
2) Box Jumps - Small Box
3) Row
4) Side Bridge - 30 sec each side
5) Medball Sets
Be Nasty,
Doug
PS. This is why normal people can't play in the NFL... He weighs 230 by the way...
...kinda like Fight Gone Bad but different exercises...
3 Five minute rounds
1 Minute rest between rounds
One minute each:
1) Medball Slams
2) Box Jumps - Small Box
3) Row
4) Side Bridge - 30 sec each side
5) Medball Sets
Be Nasty,
Doug
PS. This is why normal people can't play in the NFL... He weighs 230 by the way...
Wednesday, January 28, 2009
Body Fat Testing Now Available!!!
We now have skinfold calipers to measure body composition. If you want your bodyfat tested just let me know.
Cost: $15
Click Here To See How It Works!!
If you have questions feel free to come talk to me as well.
Be Nasty,
Doug
Cost: $15
Click Here To See How It Works!!
If you have questions feel free to come talk to me as well.
Be Nasty,
Doug
Tuesday, January 27, 2009
WOD - Wednesday 090128
Heavy Bag Workout
5 rounds:
1 minute punches or knees or kicks
1 minute rest
If you have gloves, bring them.
Be Nasty,
Doug
5 rounds:
1 minute punches or knees or kicks
1 minute rest
If you have gloves, bring them.
Be Nasty,
Doug
Damn, He's Good!
For those of you who didn't see this video here at the gym the other day...
This dude's out of control.
Enjoy,
Doug
This dude's out of control.
Enjoy,
Doug
Monday, January 26, 2009
WOD - Tuesday 090127
Perform a 3RM with the following movement combinations:
Power Clean and Overhead Press
Power Clean and Power Jerk
Squat Clean and Split Jerk
Try not to drop it on your head like I do in the video below.
Be Nasty,
Doug
Power Clean and Overhead Press
Power Clean and Power Jerk
Squat Clean and Split Jerk
Try not to drop it on your head like I do in the video below.
Be Nasty,
Doug
Sunday, January 25, 2009
WOD - Monday 090126
"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Be Nasty,
Doug
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Be Nasty,
Doug
Saturday, January 24, 2009
Friday, January 23, 2009
WOD - Saturday 1.24.09
5 rounds for time:
15 Kettlebell Swings (You choose the weight)
30 Second Prone Bridge
10 Pullups
-or-
3 rounds for time:
20 Bodyweight Squats
20 Bodyweight Lunges
20 Jumping Lunges
20 Jumping Squats
Take your pick!
Here's my latest favorite Youtube video. Enjoy!
Be Nasty,
Doug
15 Kettlebell Swings (You choose the weight)
30 Second Prone Bridge
10 Pullups
-or-
3 rounds for time:
20 Bodyweight Squats
20 Bodyweight Lunges
20 Jumping Lunges
20 Jumping Squats
Take your pick!
Here's my latest favorite Youtube video. Enjoy!
Be Nasty,
Doug
WOD - Thursday 1.23.09
4 Rounds
Row: 500m as fast as possible
Rest: As long as needed for full recovery (max 10 min)
Check out this world record 1:15.9 second 500m row!!!
Be Nasty,
Doug
Row: 500m as fast as possible
Rest: As long as needed for full recovery (max 10 min)
Check out this world record 1:15.9 second 500m row!!!
Be Nasty,
Doug
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