tag:blogger.com,1999:blog-12199497627117920172011-04-21T15:38:38.003-07:00Doug - MMA Performance Head Coachhttp://www.blogger.com/profile/13139451006823710358noreply@blogger.comBlogger321100tag:blogger.com,1999:blog-1219949762711792017.post-75006151479030159212009-02-20T08:07:00.000-08:002009-02-20T08:26:38.228-08:00"Mary's Ugly Sister"<br /><br />AMRAP in 20 min:<br />Handstand Pushups - 5<br />1 Leg Squats - 10<br />Turkish Getups - 3 each arm<br /><br />BTW: We have a new website and will be discontinuing this blog and starting the new blog at www.cfmemphis.com beginning Monday.  <br /><br />Be Nasty,<br />Doug<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1219949762711792017-7500615147903015921?l=crossfitmemphis.blogspot.com' alt='' /></div>Doug - MMA Performance Head Coachhttp://www.blogger.com/profile/13139451006823710358noreply@blogger.com0tag:blogger.com,1999:blog-1219949762711792017.post-41192625526483152432009-02-18T20:38:00.000-08:002009-02-18T20:45:23.787-08:00Push Jerk - 1RM<br />Split Jerk - 1RM<br /><br />Be Nasty,<br />Doug<br /><br /><br /><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/C8sswYPhyQU&hl=en&fs=1"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/C8sswYPhyQU&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1219949762711792017-4119262552648315243?l=crossfitmemphis.blogspot.com' alt='' /></div>Doug - MMA Performance Head Coachhttp://www.blogger.com/profile/13139451006823710358noreply@blogger.com1tag:blogger.com,1999:blog-1219949762711792017.post-54118583893518732552009-02-17T20:37:00.000-08:002009-02-17T20:54:38.998-08:00"G.I. Jane"<br /><br />100 Burpee Pullups<br /><br />Be Nasty,<br />Doug<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1219949762711792017-5411858389351873255?l=crossfitmemphis.blogspot.com' alt='' /></div>Doug - MMA Performance Head Coachhttp://www.blogger.com/profile/13139451006823710358noreply@blogger.com1tag:blogger.com,1999:blog-1219949762711792017.post-45999990355763814592009-02-16T21:01:00.000-08:002009-02-16T21:08:02.311-08:00Squat clean 1-1-1-1-1-1-1 reps<br /><br /><br />Be Nasty, <br />Doug<br /><br /><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/Vd1LSZfVBtY&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/Vd1LSZfVBtY&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1219949762711792017-4599999035576381459?l=crossfitmemphis.blogspot.com' alt='' /></div>Doug - MMA Performance Head Coachhttp://www.blogger.com/profile/13139451006823710358noreply@blogger.com0tag:blogger.com,1999:blog-1219949762711792017.post-39968815900757465202009-02-15T14:10:00.000-08:002009-02-15T14:26:37.823-08:00"CrossFit 300 Challenge"<br /><br />25 pull-ups<br />50 deadlifts<br />50 push-ups<br />50 box jumps with a 24-inch box<br />50 "floor wipers"<br />50 "clean and press"<br />25 more pull-ups <br /><br />Total: 300 reps<br /><br /><br />Be Nasty, <br />Doug<br /><br /><br /><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/ouZFwzABvw4&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/ouZFwzABvw4&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1219949762711792017-3996881590075746520?l=crossfitmemphis.blogspot.com' alt='' /></div>Doug - MMA Performance Head Coachhttp://www.blogger.com/profile/13139451006823710358noreply@blogger.com0tag:blogger.com,1999:blog-1219949762711792017.post-14148693027723261612009-02-14T11:56:00.000-08:002009-02-14T14:49:11.572-08:00"Fran"<br /><br />Thrusters - 95 pounds<br />Pullups<br /><br />Reps: 21, 15, 9<br /><br /><br />Keep workin on your skills on the rings... then when you grow up you can be just like this guy...<br /><br />Be Nasty, <br />Doug<br /><br /><br /><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/1EKWhquE_uQ&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/1EKWhquE_uQ&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1219949762711792017-1414869302772326161?l=crossfitmemphis.blogspot.com' alt='' /></div>Doug - MMA Performance Head Coachhttp://www.blogger.com/profile/13139451006823710358noreply@blogger.com0tag:blogger.com,1999:blog-1219949762711792017.post-62794508999872764552009-02-13T16:20:00.000-08:002009-02-13T17:03:25.138-08:00"I'm a Lover Not a Fighter Gone Bad"<br /><br />...kinda like Fight Gone Bad but different exercises...<br /><br />3 Five minute rounds<br />1 Minute rest between rounds<br /><br />One minute each:<br /><br />1) Medball Slams<br />2) Box Jumps - Small Box<br />3) Med Ball Abs<br />4) Medball Sets<br />5) Side Bridge - 30 sec each side<br /><br />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!<br /><br />Be Nasty, <br />Doug<br /><br /><br />PS. Treadmills are evil... Don't fall victim to them! Spread the word...<br /><br /><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/ZJD1V6GapSg&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/ZJD1V6GapSg&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1219949762711792017-6279450899987276455?l=crossfitmemphis.blogspot.com' alt='' /></div>Doug - MMA Performance Head Coachhttp://www.blogger.com/profile/13139451006823710358noreply@blogger.com0tag:blogger.com,1999:blog-1219949762711792017.post-2829134678393402312009-02-13T08:08:00.000-08:002009-02-13T09:25:50.098-08:003 Rounds:<br /><br />Row 500m<br />15 Kb Swings<br />Rest 2 minutes<br /><br />Record total combined work time (total -6 min)<br /><br /><br />Like, this is totally the video of the week...<br /><br /><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/lj3iNxZ8Dww&color1=0xb1b1b1&color2=0xcfcfcf&feature=player_embedded&fs=1"></param><param name="allowFullScreen" value="true"></param><embed src="http://www.youtube.com/v/lj3iNxZ8Dww&color1=0xb1b1b1&color2=0xcfcfcf&feature=player_embedded&fs=1" type="application/x-shockwave-flash" allowfullscreen="true" width="425" height="344"></embed></object><br /><br /><br />Be Nasty, <br />Doug<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1219949762711792017-282913467839340231?l=crossfitmemphis.blogspot.com' alt='' /></div>Doug - MMA Performance Head Coachhttp://www.blogger.com/profile/13139451006823710358noreply@blogger.com0tag:blogger.com,1999:blog-1219949762711792017.post-28528838836240796542009-02-12T07:48:00.000-08:002009-02-12T10:27:49.184-08:00Snatch: 3,2,1,1,2,3<br />Glute Ham Developer: 5,5,5<br /><br />Congrats to Chris Nunn for Power Snatching 60kg for the first time!<br /><br /><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/ofFbvHmo3LI&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/ofFbvHmo3LI&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object><br /><br />Be Nasty, <br />Doug<br /><br /><br /><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/6jnZtAdin78&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/6jnZtAdin78&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object><br /><br /><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/p0oqLDZ8JcI&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/p0oqLDZ8JcI&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1219949762711792017-2852883883624079654?l=crossfitmemphis.blogspot.com' alt='' /></div>Doug - MMA Performance Head Coachhttp://www.blogger.com/profile/13139451006823710358noreply@blogger.com0tag:blogger.com,1999:blog-1219949762711792017.post-224005728478485142009-02-10T15:53:00.000-08:002009-02-10T16:01:02.941-08:007 Rounds:<br /><br />95lb Sumo Deadlift High Pulls - 10 reps<br />Ring Dips - 10 reps<br /><br />Be Nasty, <br />Mike<br /><br /><br /><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/q6UujQTJ09w&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/q6UujQTJ09w&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object><br /><br /><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/O9ARHXiYLiE&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/O9ARHXiYLiE&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1219949762711792017-22400572847848514?l=crossfitmemphis.blogspot.com' alt='' /></div>Doug - MMA Performance Head Coachhttp://www.blogger.com/profile/13139451006823710358noreply@blogger.com0tag:blogger.com,1999:blog-1219949762711792017.post-83092464580322982852009-02-10T09:48:00.000-08:002009-02-10T09:54:48.688-08:00"Cindy"<br /><br />Max Rounds in 20 Minutes:<br />5 Pullups<br />10 Pushups<br />15 Squats<br /><br />Richard did 16... beat that biotches! <br /><br />Be Nasty, <br />Doug<br /><br /><br /><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/s3gwbKtuUVo&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/s3gwbKtuUVo&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1219949762711792017-8309246458032298285?l=crossfitmemphis.blogspot.com' alt='' /></div>Doug - MMA Performance Head Coachhttp://www.blogger.com/profile/13139451006823710358noreply@blogger.com0tag:blogger.com,1999:blog-1219949762711792017.post-6270157913599104372009-02-08T15:04:00.000-08:002009-02-08T15:06:51.491-08:00Front Squat 5-5-5-5-5 reps<br /><br />Be Nasty, <br />Doug <br /><br /><br /><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/yR56_7P-5v4&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/yR56_7P-5v4&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1219949762711792017-627015791359910437?l=crossfitmemphis.blogspot.com' alt='' /></div>Doug - MMA Performance Head Coachhttp://www.blogger.com/profile/13139451006823710358noreply@blogger.com0tag:blogger.com,1999:blog-1219949762711792017.post-38533750692558282592009-02-07T13:38:00.000-08:002009-02-07T13:43:34.179-08:00Shoulder press 1-1-1-1-1 reps<br />Push press 3-3-3-3-3 reps<br />Push Jerk 5-5-5-5-5 reps<br /><br />Below are the technique videos I promised from yesterday.<br /><br />Be Nasty, <br />Doug<br /><br /><br />1) Power Snatch (50 kg)<br /><br /><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/1Fp0ValZGuI&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/1Fp0ValZGuI&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object><br /><br /><br />2) Power Clean and Jerk (90 kg)<br /><br /><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/KNOFGj4FnbQ&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/KNOFGj4FnbQ&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object><br /><br /><br />3) Deadlifts (170 kg)<br /><br /><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/CkoweAcyleI&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/CkoweAcyleI&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1219949762711792017-3853375069255828259?l=crossfitmemphis.blogspot.com' alt='' /></div>Doug - MMA Performance Head Coachhttp://www.blogger.com/profile/13139451006823710358noreply@blogger.com0tag:blogger.com,1999:blog-1219949762711792017.post-62788711348610802172009-02-06T21:07:00.000-08:002009-02-06T21:25:58.468-08:00Check out all the new links with CrossFit Memphis Media at the top right of the page.<br /><br />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...<br /><br />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.<br /><br />Also, tomorrow I'll include some technique videos of me doing the following:<br /><br />1) Power Snatch (50 kg)<br />2) Power Clean and Jerk (90 kg)<br />3) Deadlifts (170 kg)<br /><br /><br />Be Nasty, <br />Doug<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1219949762711792017-6278871134861080217?l=crossfitmemphis.blogspot.com' alt='' /></div>Doug - MMA Performance Head Coachhttp://www.blogger.com/profile/13139451006823710358noreply@blogger.com0tag:blogger.com,1999:blog-1219949762711792017.post-86575580522344278582009-02-06T13:00:00.000-08:002009-02-06T13:16:39.107-08:00"It's Warm Outside... Kinda..."<br /><br />4 Rounds:<br /><br />Run 400m<br />21 Kettlebell Swings<br />21 Pushups<br /><br /><br />Be Nasty, <br />Mike<br /><br /><br /><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/f5px1C7cl04&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/f5px1C7cl04&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object><br /><br /><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/xuVm2FR-6Y4&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/xuVm2FR-6Y4&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object><br /><br /><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/6bleiB13I2E&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/6bleiB13I2E&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1219949762711792017-8657558052234427858?l=crossfitmemphis.blogspot.com' alt='' /></div>Doug - MMA Performance Head Coachhttp://www.blogger.com/profile/13139451006823710358noreply@blogger.com0tag:blogger.com,1999:blog-1219949762711792017.post-65639557166231180312009-02-05T20:05:00.000-08:002009-02-05T21:07:48.501-08:00"Nasty Girls"<br /><br />3 rounds for time:<br /><br />50 Squats<br />7 Muscle Ups<br />10 Hang Power Cleans<br /><br />Be Nasty, <br />Doug<br /><br /><br /><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/7v7uc4TPeO0&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/7v7uc4TPeO0&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1219949762711792017-6563955716623118031?l=crossfitmemphis.blogspot.com' alt='' /></div>Doug - MMA Performance Head Coachhttp://www.blogger.com/profile/13139451006823710358noreply@blogger.com0tag:blogger.com,1999:blog-1219949762711792017.post-33325623704085168572009-02-04T14:46:00.000-08:002009-02-04T20:46:57.781-08:00"The New Guy"<br /><br />Max Turkish Get-ups in 10 Minutes<br /><br />Rules:<br />1) Kettlebell cannot touch the ground at any time<br />2) Switch hands after every rep<br />3) Have to "rest" while standing (not lying down...)<br /><br />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...<br /><br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_ooC_avXKVmQ/SYppZLZF7BI/AAAAAAAAACw/ULnioee06I8/s1600-h/Mike+lookin+sexy.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 274px;" src="http://2.bp.blogspot.com/_ooC_avXKVmQ/SYppZLZF7BI/AAAAAAAAACw/ULnioee06I8/s400/Mike+lookin+sexy.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5299163792830491666" /></a><br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_ooC_avXKVmQ/SYprs2_lu-I/AAAAAAAAAC4/9HOPj5AAuj0/s1600-h/Mike+lookin+sexy+2.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 344px; height: 400px;" src="http://1.bp.blogspot.com/_ooC_avXKVmQ/SYprs2_lu-I/AAAAAAAAAC4/9HOPj5AAuj0/s400/Mike+lookin+sexy+2.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5299166329975454690" /></a><br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_ooC_avXKVmQ/SYpvKnD2tkI/AAAAAAAAADA/v6hMlgu_f0o/s1600-h/Mike+lookin+sexy+3.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 300px;" src="http://1.bp.blogspot.com/_ooC_avXKVmQ/SYpvKnD2tkI/AAAAAAAAADA/v6hMlgu_f0o/s400/Mike+lookin+sexy+3.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5299170139629336130" /></a><br /><br />Be Nasty, <br />Doug<br /><br /><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/nbabYc6HZw0&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/nbabYc6HZw0&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1219949762711792017-3332562370408516857?l=crossfitmemphis.blogspot.com' alt='' /></div>Doug - MMA Performance Head Coachhttp://www.blogger.com/profile/13139451006823710358noreply@blogger.com0tag:blogger.com,1999:blog-1219949762711792017.post-11915089563898753912009-02-03T16:43:00.000-08:002009-02-03T16:53:08.723-08:00"CrossFit Total"<br /><br />1RM Back Squat<br />1RM Deadlift<br />1RM Sofa Press<br /><br /><br />Be Nasty, <br />Doug<br /><br /><br /><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/zWrVX5KmfsA&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/zWrVX5KmfsA&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object><br /><br /><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/Y9P_yYBtkBs&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/Y9P_yYBtkBs&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object><br /><br /><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/emWh1a-b4c8&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/emWh1a-b4c8&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1219949762711792017-1191508956389875391?l=crossfitmemphis.blogspot.com' alt='' /></div>Doug - MMA Performance Head Coachhttp://www.blogger.com/profile/13139451006823710358noreply@blogger.com0tag:blogger.com,1999:blog-1219949762711792017.post-46044902246430254892009-02-02T15:52:00.000-08:002009-02-02T15:59:23.909-08:00"Nate"<br /><br />Max Rounds in 20 min:<br /> 2 Muscle Ups*<br /> 4 Handstand Push ups** <br /> 8 Kettlebell Swings<br /><br />* -or- 2 Ring Pullups and 2 Ring Dips<br />** w/ Partner Assistance If Necessary<br /><br /><br />Be Nasty, <br />Doug<br /><br /><br /><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/Otxio5Xe4NE&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/Otxio5Xe4NE&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1219949762711792017-4604490224643025489?l=crossfitmemphis.blogspot.com' alt='' /></div>Doug - MMA Performance Head Coachhttp://www.blogger.com/profile/13139451006823710358noreply@blogger.com0tag:blogger.com,1999:blog-1219949762711792017.post-38240816181031367532009-02-01T13:31:00.000-08:002009-02-01T13:35:34.251-08:00Yesterday we ended up doing "Helen" because it was SUNNY!!!<br /><br />So today we will do the Kettlebell Day from Sunday (See below). <br /><br />Be Nasty, <br />Doug<br /><br /><br />PS. Make sure you showin up and workin hard or you just might end up like the Star Wars Kid...<br /><br /><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/rM4O4-jT3x0&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/rM4O4-jT3x0&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1219949762711792017-3824081618103136753?l=crossfitmemphis.blogspot.com' alt='' /></div>Doug - MMA Performance Head Coachhttp://www.blogger.com/profile/13139451006823710358noreply@blogger.com0tag:blogger.com,1999:blog-1219949762711792017.post-23320598386159949612009-01-31T14:08:00.000-08:002009-02-02T08:33:20.770-08:00Kettlebell Day!!<br /><br />Max rounds in 20 minutes:<br /><br />8 Kb Swings - Each Hand<br />3 Turkish Get-ups - Each Hand<br />5 Deck Squats - Each Leg <br /><br />Be Nasty, <br />Doug<br /><br /><br /><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/D9H4gLEOVNA&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/D9H4gLEOVNA&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object><br /><br /><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/0vhJza-2xiI&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/0vhJza-2xiI&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object><br /><br /><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/jEBol54EjVE&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/jEBol54EjVE&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1219949762711792017-2332059838615994961?l=crossfitmemphis.blogspot.com' alt='' /></div>Doug - MMA Performance Head Coachhttp://www.blogger.com/profile/13139451006823710358noreply@blogger.com0tag:blogger.com,1999:blog-1219949762711792017.post-54836999260711579572009-01-30T16:03:00.000-08:002009-01-30T16:15:01.903-08:00"Fran"<br /><br />Thrusters - 95 pounds<br />Pullups<br /><br />Reps: 21, 15, 9<br /><br /><br />Be Nasty, <br />Doug<br /><br /><br /><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/IVBgKB4Gnsw&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/IVBgKB4Gnsw&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1219949762711792017-5483699926071157957?l=crossfitmemphis.blogspot.com' alt='' /></div>Doug - MMA Performance Head Coachhttp://www.blogger.com/profile/13139451006823710358noreply@blogger.com0tag:blogger.com,1999:blog-1219949762711792017.post-83602190561440039992009-01-29T19:19:00.000-08:002009-01-30T07:41:20.568-08:00Fight Gone Not Quite According To Plan!!!!<br /><br />...kinda like Fight Gone Bad but different exercises...<br /><br />3 Five minute rounds<br />1 Minute rest between rounds<br /><br />One minute each:<br /><br />1) Medball Slams<br />2) Box Jumps - Small Box<br />3) Row<br />4) Side Bridge - 30 sec each side<br />5) Medball Sets<br /><br /><br />Be Nasty, <br />Doug<br /><br /><br />PS. This is why normal people can't play in the NFL... He weighs 230 by the way...<br /><br /><br /><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/7vL19q8yL54&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/7vL19q8yL54&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1219949762711792017-8360219056144003999?l=crossfitmemphis.blogspot.com' alt='' /></div>Doug - MMA Performance Head Coachhttp://www.blogger.com/profile/13139451006823710358noreply@blogger.com0tag:blogger.com,1999:blog-1219949762711792017.post-50433352244652550222009-01-28T18:06:00.000-08:002009-01-28T18:11:11.516-08:00Front Squat: 5 x 3<br />Sled Drag: 10 Lengths<br /><br />Be Nasty, <br />Doug<br /><br /><br /><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/XkK9-mnDAy4&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/XkK9-mnDAy4&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object><br /><br /><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/Up2u0qQLUz4&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/Up2u0qQLUz4&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1219949762711792017-5043335224465255022?l=crossfitmemphis.blogspot.com' alt='' /></div>Doug - MMA Performance Head Coachhttp://www.blogger.com/profile/13139451006823710358noreply@blogger.com0tag:blogger.com,1999:blog-1219949762711792017.post-32079924761395704502009-01-28T09:12:00.000-08:002009-01-28T09:21:09.975-08:00We now have skinfold calipers to measure body composition. If you want your bodyfat tested just let me know. <br /><br />Cost: $15<br /><br /><A HREF="http://www.exrx.net/Testing/BodyCompSites.html">Click Here To See How It Works!!</A><br /><br />If you have questions feel free to come talk to me as well.<br /><br />Be Nasty, <br />Doug<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1219949762711792017-3207992476139570450?l=crossfitmemphis.blogspot.com' alt='' /></div>Doug - MMA Performance Head Coachhttp://www.blogger.com/profile/13139451006823710358noreply@blogger.com0tag:blogger.com,1999:blog-1219949762711792017.post-1416960996587861022009-01-27T16:44:00.000-08:002009-01-27T17:06:52.859-08:00Heavy Bag Workout<br /><br />5 rounds:<br /><br />1 minute punches or knees or kicks<br />1 minute rest<br /><br />If you have gloves, bring them.<br /><br /><br />Be Nasty, <br />Doug<br /><br /><br /><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/n8hnaK7ya9c&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/n8hnaK7ya9c&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1219949762711792017-141696099658786102?l=crossfitmemphis.blogspot.com' alt='' /></div>Doug - MMA Performance Head Coachhttp://www.blogger.com/profile/13139451006823710358noreply@blogger.com0tag:blogger.com,1999:blog-1219949762711792017.post-37072334115469134242009-01-27T08:35:00.000-08:002009-01-27T08:38:21.420-08:00For those of you who didn't see this video here at the gym the other day...<br /><br />This dude's out of control.<br /><br />Enjoy, <br />Doug<br /><br /><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/QjA5faZF1A8&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/QjA5faZF1A8&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1219949762711792017-3707233411546913424?l=crossfitmemphis.blogspot.com' alt='' /></div>Doug - MMA Performance Head Coachhttp://www.blogger.com/profile/13139451006823710358noreply@blogger.com0tag:blogger.com,1999:blog-1219949762711792017.post-76893989006513588842009-01-26T16:40:00.000-08:002009-01-26T16:46:34.168-08:00Perform a 3RM with the following movement combinations:<br /><br />Power Clean and Overhead Press<br />Power Clean and Power Jerk<br />Squat Clean and Split Jerk<br /><br />Try not to drop it on your head like I do in the video below.<br /><br />Be Nasty, <br />Doug<br /><br /><br /><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/OWvMigRr2oQ&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/OWvMigRr2oQ&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1219949762711792017-7689398900651358884?l=crossfitmemphis.blogspot.com' alt='' /></div>Doug - MMA Performance Head Coachhttp://www.blogger.com/profile/13139451006823710358noreply@blogger.com0tag:blogger.com,1999:blog-1219949762711792017.post-59758493753493997662009-01-25T13:11:00.000-08:002009-01-25T13:15:57.090-08:00"Barbara"<br /><br />Five rounds, each for time of:<br />20 Pull-ups<br />30 Push-ups<br />40 Sit-ups<br />50 Squats<br /><br />Rest precisely three minutes between each round.<br /><br />Be Nasty, <br />Doug<br /><br /><br /><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/sInZYtVgQRc&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/sInZYtVgQRc&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1219949762711792017-5975849375349399766?l=crossfitmemphis.blogspot.com' alt='' /></div>Doug - MMA Performance Head Coachhttp://www.blogger.com/profile/13139451006823710358noreply@blogger.com0tag:blogger.com,1999:blog-1219949762711792017.post-91864528522458041462009-01-24T14:01:00.000-08:002009-01-24T14:09:04.151-08:00Snatch <br />3-2-1-1-2-3<br /><br />Be Nasty,<br />Mike<br /><br /><br /><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/z5uAkg8mM1A&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/z5uAkg8mM1A&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1219949762711792017-9186452852245804146?l=crossfitmemphis.blogspot.com' alt='' /></div>Doug - MMA Performance Head Coachhttp://www.blogger.com/profile/13139451006823710358noreply@blogger.com0tag:blogger.com,1999:blog-1219949762711792017.post-27047474960932567312009-01-23T16:45:00.000-08:002009-01-23T17:56:00.648-08:005 rounds for time:<br /><br />15 Kettlebell Swings (You choose the weight)<br />30 Second Prone Bridge<br />10 Pullups<br /><br />-or-<br /><br />3 rounds for time:<br /><br />20 Bodyweight Squats<br />20 Bodyweight Lunges<br />20 Jumping Lunges<br />20 Jumping Squats<br /><br />Take your pick!<br /><br /><br />Here's my latest favorite Youtube video. Enjoy!<br /><br />Be Nasty, <br />Doug<br /><br /><br /><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/_OBlgSz8sSM&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/_OBlgSz8sSM&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1219949762711792017-2704747496093256731?l=crossfitmemphis.blogspot.com' alt='' /></div>Doug - MMA Performance Head Coachhttp://www.blogger.com/profile/13139451006823710358noreply@blogger.com0tag:blogger.com,1999:blog-1219949762711792017.post-22950103939429038262009-01-23T13:55:00.001-08:002009-01-23T17:56:24.172-08:004 Rounds<br /><br />Row: 500m as fast as possible<br />Rest: As long as needed for full recovery (max 10 min)<br /><br /><br />Check out this world record 1:15.9 second 500m row!!! <br /><br />Be Nasty, <br />Doug<br /> <br /><br /><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/glAua4DrslM&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/glAua4DrslM&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/1219949762711792017-2295010393942903826?l=crossfitmemphis.blogspot.com' alt='' /></div>Doug - MMA Performance Head Coachhttp://www.blogger.com/profile/13139451006823710358noreply@blogger.com0