5 rounds of:

400m (1/4 mile) Sprint

Run as hard and fast as you can for each round.

Take adequate rest between rounds.. 3-5 minutes.

Post thoughts to comments.

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Things are looking a little bit different around here!

Here is a run down of projects currently happening with the website....

1.) Removal of the whiteboards from the main blog. I like the idea of posting the whiteboards, but I dont like how much they clutter up the main page. I am considering different options.

2.) Revamping of the navigation. Yes I am retooling the navigation yet again.... With the increase of traffic I find it necessary to streamline things a bit.

3.) Experimenting with new photo gallery widgets. I was not happy with the functionality of the old Flickr widget... it was hard to tell it what you wanted it to do. A new one is in order and I am working with a few different ones to see which I like.

4.) The addition of bodyweight exercise demos. I have finished the shooting of the demos, and now need to edit them. As soon as they are edited expect to see them in the video section.

If you have any suggestions or thoughts, let me know.

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As Many Rounds as Possible in 20 Minutes of

5 burpees
10 situps
15 squats

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Tabata Tuck-Jumps

Do as many tuck-jumps as possible in 20 seconds
followed by 10 seconds of rest

Total time 4 minutes

Post lowest number of jumps in any set.

Then... 2 minutes total time inverted in a hand stand.

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10 rounds for time:

30 seconds handstand hold (use a wall if you need to)
30 seconds squat bottom hold

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Proper lumbar alignment is, bar none, the single most important aspect to managing a load in line with your frontal plane. In plain English... when you pick an object up off the ground, or even overhead, spinal alignment is necessary to safely manage the weight. Often times, when asked to straighten their back during a lift, a CrossFitter will clean up their lumbar curve, but forget to engage active shoulders.

Active shoulder engagement is often lost as the athlete tires, causing sheer force along the top of the spine, forcing the weight away from the frontal plane (the center-most line of the body), and making a load seem much heavier that it really is, which in turn, causes form to degrade even more. This is a vicious cycle that is hard to break, and why we must focus on this even when training with PVC pipes. Take a look at the photo below for an example of a CrossFitter losing active engagement due to fatigue.

A demonstration of inactive shoulders during the deadlift.

See how his shoulders are not rolled, lats are not engaged, and generally the weight is pulling him downwards to the floor... arching his upper spine in the process. This is dangerous at heavy weights, and care should be taken to avoid this at all costs.

When performing a movement such as the deadlift, ensure you have proper spinal alignment, engagement of the shoulders, and full core tension. Squeeze your shoulder blades together and pull the weight against your body as you raise the bar from the floor. Keeping your shoulders as upright as possible throughout the entire movement.

See photo below, noting the alignment of the back.

Proper alignment.

Posted by Chris on 08/10 at 05:32 PM ..... Technique, Equipment, Training, and Motivation • Permalink

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For time:

50 jumping jacks
50 tuck jumps
50 squats
50 situps
50 pushups
50 mountain climbers

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Spend a total of 5 minutes in a hand stand, or head stand.

This is total time inverted, not total time attempting.

You may use a wall, bar, friend to assist.

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We recently had some fun in the park despite the 100 degree weather.

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Ralph, one of the full-time instructors at Midsouth Krav Maga is leaving us. He is going back to his true passion... teaching our young people proper education.

Included in the studies that he will be presenting to his students will be th 4 "R"s

Reading
Writing
Arithmatic
Right Hook

We are sad to see him go.

Ralph, you will be missed greatly sir.

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From strippercise to circus-trapeze aerobics, gyms and fitness gurus keep coming up with new ways to make working out less of a chore. But though these whimsical classes and instructional DVDs can reinvigorate your gym routine, some of the glitziest (and goofiest) new trends can also put you at risk for sprained ankles, pulled muscles and overexertion. And some don't even give you much of a workout.

Here are seven of the silliest fitness fads—with the lowdown on whether or not they really chisel and tone.

1. Weighted Hula Hooping. Maybe it was the 50th anniversary last month, or maybe it's the buzz over the new Wii Fit version, but Hula Hooping, the backyard mainstay from the 1950s, is back—and a whole lot heavier. National gym chains like Bally Total Fitness now offer hooping classes to kids and seniors alike, with weighted Hula Hoops that participants wheel around their outstretched limbs and torso.

Will the toy-based hybrid of strength and cardio give you the toned curves of Beyonce, who says she hoops to stay svelte? "The unweighted, traditional ones definitely work your core, and you can actually get the cardio system up," says Jim White, certified fitness trainer and spokesman for the American Dietetic Association (ADA). "I would recommend staying with the normal ones—with the weighted [hoops], beginners could pull a muscle."

The verdict: If you can do it, join the hoopligans. But avoid weighted hoops if you're new, and be advised of the gender divide—White says women are far more likely to be able to hoop well than men.

2. Strippercise. Toned celebrities like Kate Hudson and Carmen Electra started shilling this female-only fad five years ago, boasting both body and boudoir benefits from sensual "aerobic striptease" classes. Several variations caught on—pole-dancing classes, chair-centered lap-dance routines and floor exercises (the latter a Pilates-like workout that involves a combination of ab-stimulating moves and seductive hair-tossing). Let's forget the existential questions about whether pretending to be a stripper is empowering or degrading, can it get you in shape? "When my girlfriend first said she was going, I was kind of concerned," laughs the ADA's Jim White. "But it really increases your confidence, and you get a great workout."

However, those with weak ankles or shy spirits, beware: strapping on the eight-inch-heeled exotic-dance platforms that some classes use can result in serious injury, says Dr. Cedric Bryant, chief science officer for the American Council on Exercise. "The stiletto heels ... don't really put the foot and ankle in the most advantageous position," says Bryant. "It's part of the shtick, but purely from the biomedical standpoint, you really want to exercise caution."

The verdict: Sure, it's fun, but it's probably better as a novelty activity at bachelorette parties and group outings than something for dedicated gym rats.

3. The Bodyblade . Take the long, swordlike plastic bar, hoist it overhead and shake vigorously for a trunk-targeted workout that supposedly causes up to 270 muscle contractions per minute, giving you washboard abs and ropey shoulders that are rounded, not chiseled. The device uses physics as its premise: once set into motion, the oscillating bar must be stopped by your effort to overcome its inertia. That straining is the workout. Though it's making the rounds as the "new" thing, Bryant says Bodyblade-like bars have been around in physical therapy practices for years. "It helps you challenge the neuromuscular system—how the nerves communicate with the muscles, and relearning that process," he says. What if you're just looking for core stability? White, who's never tried the Bodyblade, says he has one client who bought into the trend—for a while. "To be honest, I think she used it for about a month and then moved on," he says.

The verdict: Can be good for physical therapy but otherwise a fickle fad. If you don't mind looking like an idiot, and not knowing how many calories it burns (the makers disclose no numbers, saying it's "difficult to calculate"), give it a spin.

4. Cirque du Soleil-Inspired "Aerial Aerobics." The breathtaking stunts of the world's best-known circus acrobatics troupe first inspired workouts at trendy gyms like Crunch and Equinox and have now spawned "aerial fitness studios" where you tone up by defying gravity. The premise of "fabric aerobics" is simple: just shimmy to the top of a cloth lanyard, wrap it around your feet and hang, limbs dangling. Sounds easy, right? Maybe not: "They told me it was Pilates but with hanging hammock things," says my colleague Jessica Bennett, who tried it, "but you seriously had to be an acrobat." The bare-minimum skill level for a workout like this—the class is called "Fabric" at Crunch—might be good enough to get you into the circus.

The verdict: The greatest of ease? Yeah, right. "It can backfire from the standpoint that you feel really inadequate," Bryant says—and who needs one more reason not to exercise?

5. Wind-Relieving Asana. Thought fiber was the only natural remedy for expelling excess gas? Think again: this series of yoga postures assumed in asana-based classes assists air in exiting your digestive tract—in a room full of people. The motions involve lying flat on your back and pulling your left, right or both knees into your tensed stomach, squeezing out the stale air or, in instructor's lingo, engaging your abdominal region to assist with elimination. The poses are also said to enhance supine strength and flexibility, making them optimal for those with both bad backs and Metamucil in their pantries (read: old people). "It could certainly be helpful with some individuals in terms of [their] low backs," says Bryant. "But the whole flatulence aspect—I'm not so sure that there's a great deal of physiological support for that being a need."

The verdict: Group flatu-fitness? We'll pass.

6. Wii Fit Ski-Jump. Some of the applications for Nintendo's latest gee-whiz gadget are gathering a cultlike following for their fitness-is-fun virtual workouts, all centered on a floor pad that senses your movement. The "Two-Person Run" lets you jog around a lush digital island, for example, without leaving your living room, and White says it's very popular with his clients. But others, like "Ski Jumping," require extra vigilance to get the full fitness payoff—meaning, holding the poses for the right amount of time and managing your breath correctly. Marked as a balance-improver, the ski jump requires the jumper to remain in a slight squat position for a few seconds before quickly straightening up. But White says: slow your release in any squat to get the toning payoff. "Make sure you're not holding your breath, and hold the release for anywhere from four to five seconds," he says. The other requirements? Ponying up the $90 for the Fit (plus about $250 for the Wii console).

The verdict: Wii workouts can be virtually sweat-free, but hold it right, and you could improve your rear view.

7. Dorm Room Workouts. College-geared fitness guides like "Dorm Room Diet Workout," by Daphne Oz (daughter of oft-quoted health guru Dr. Mehmet Oz) say the freshman 15 is an elective, not a requirement—and with just 20 minutes of milling around your 9-by-10-foot room, you can stave off the creeping pudge. But when just about every college in America has a gym, why do pushups under a backpack of textbooks? Lack of time, says Oz, whose 20-minute fitness DVD shows a series of room-based stretches and leg lifts that profess to be a shortcut to a toned physique.

But by itself, it's not enough, says Bryant. A Cornell study of college diets suggests that freshman gain over a third of a pound per week during their first semester—meaning a calorie intake that commercial-break chair dips alone won't cancel out. "You can't spot reduce, and everything has to be combined—cardio, weight training and the proper diet," says White. "That's the bottom line with respect to all of these fads—it comes down to hard work."

The verdict: 20 minutes alone in your room won't justify pizza and beer—or win you lasting college memories. But when combined with other healthy habits, it earns high marks.

Original Source: Newsweek

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For Time:

75 Burpees


Compare to This Workout

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Today's Workout

10 Burpees
50 Mountian Climbers
10 Burpees
50 Situps
10 Burpees
50 Squats
10 Burpees
50 Pushups
10 Burpees

Compare to This Workout

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When you think of strength, what comes to mind? Most likely, the image floating in your head is of the quintessential large male complex perpetrated by the king of bodybuilding. The words I use may seem harsh, and while Arnold may have motivated an army of followers to get into the gym... I would argue he is neither the definition of strength, nor fitness. He is a specialist in the ability to produce large muscle mass, that it all, not a poster-child for fitness.

When I think of fitness, I imagine individuals doing what seems to be incredulous, and well beyond normal expectations. Simply the ability to manipulate the body as it was intended and expressing the motions in a manifestation of physical prowess across multiple time and modal domains... that is what is in my mind.

If I could choose one person to epitomize this, my vision, my goal; it would be Nicole Carrol.

Here she is spanking the pants off of a much larger, seemingly "fit" male. Please note that the weight they are using is 95 lbs. and she weighs in at 123 lbs.






What is your definition of fitness/strength?

To be continued...

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Todays workout is one of my favorites:

10 rounds for time:

10 Push-ups
10 Situps
10 Squats

Post times

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Great job everyone who attended! It was a great class.

Sam pushing through Tabata Squats

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I am implementing a FAQ, please enter questions you would like to see added to the comments section Here

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4 Rounds For Time:

15 Pushups
25 Squats
25 Situps

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For time:

10 pushups
20 tuck jumps
30 situps
40 squats
50 mountain climbers
40 squats
30 situps
20 tuck jumps
10 pushups

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Thank you to everyone who attended! It was a smashing success, and I can't wait until next week. Click here for more photos.

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21-15-9 reps for time.

Lunges (both legs per 1 rep)
Situps
Burpees

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Wow!

The website has been dead!

I went from editing it daily, to none in a week.

I apologize for this, I have been prepping for the transition from Corporate slave, to full time trainer. Program integration is going well at Mid South Krav Maga, and we hope to have the CrossFit program there in full swing by Aug 1. Personal training will still be available at the Lakeland garage gym, but will also be available at the midtown center as well.

Group classes will only be offered at the midtown center after Aug 1.

I will post new bodyweight workouts this week.. I promise!

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Mini Cindy

as many rounds as possible in 20 minutes of:

50 Jumping jacks
10 Pushups
15 Squats

Post rounds completed to comments.

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I am revamping the website, moving it more towards the community aspect that I originally envisioned. It will still support my personal training sessions, and also the classes I will be hosting at Mid South Krav Maga , but will be more community orientated. The forums will also be revamped to prepare for this move into a combined effort of MSKM and CFA.

Great things on the fitness front for Memphis.

Please note the addition of Mid South Krav Maga as the primary facility. This will be the new home for our group training classes.

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Run 3 miles.

Its boring, its tedious, but we do have to do some LSD running sometimes.

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From the CrossFit message board 6-22-08:

Great response from Coach to a less than brilliant comment. Original comment is first:

Lee #128- youre (sic) right on- except that alot (sic) of this success is due to great marketing as well as efficacy - and those strategies could be replicated if anyone cared to- and someone will. You downplay the importance of marketing - but remember the biggest criticism of crossfit (sic) by people who are presumably jealous of its success is that none of this is particularly new- a few elements- but its basically sourcing the extant knowledge with a few twists and the rest is in presentation.
Im (sic) just saying that marketing has a bigger role in this than youll (sic) allow. Ever heard of Ross training? Well- he isnt (sic) great at marketing-maybe thats why.
The acid test will be when a major competitor comes to the table with a new twist on the presentation- they can easily adopt the principles without acknowledging much.

Continued...... Basically, aside from the name- none of this technique is propritary (sic) - and eventually youll (sic) see more, rather than less of the people like the guy in SA - who only said that he used techniques based on Crossfit (sic) - he was riding on name recognition- but someone at some point will come out with something very similar under a different name and with a new angle-then the competition with Crossfit (sic) will begin. And that isnt necesarily a bad thing- for Crossfit (sic) or the consumer- its just the way of the market. The way I see it; Crossfit (sic) hasnt (sic) reached its tipping point- but it will and trademarked names or not- there will be meaningful competition within five years.
Globo gyms capture market share by being amentiy (sic) rich- their appeal is with day care and spa services and laundry valets- the smaller globo models will figure out that to compete they will either have to ramp up facilities or jump on the old skool bandwagon. Thats (sic) when youll (sic) see new names come out and see this model imitated more widely. They may be starting a grassroots fitness revolution- but market share is the principle behind thousands of affiliates under one name- thats (sic) the best way to keep your version of a great idea on top-its working for you isnt (sic) it?
Remember how AOL won the case against the phone companies- the ubiquity of the dial tone.
The best thing for Crossfit (sic) is to have the word turned into a verb- and surprise surprise- at my certs I dont (sic) hear the word exercise - I heard the word- "crossfitting"
Smart move.
Notice the reaction to the guy in SA- all he said was that he imitated Crossfit- he stated that he wasnt affiliated.
one day Crossfit (sic) will be so big and the competition will be sophisticated enough to the point that that very assertion would be more helpful rather than a threat.
All businesses mature- Crossfit (sic) is not only borrowing from many fitness traditions- they are utilising (sic) marketing principles well known in the entertainment industry for years now- and youll (sic) note that they offer media seminars and affiliate seminars as well now- so Im sure they are aware that growth phases only last for so long. . For my money- it works and like you and most others- thats (sic) all I need to know- I dont (sic) have a dog in this fight.

Comment #240 - Posted by: james at June 21, 2008 3:28 PM

_____________________________________________________

James,

The problem with Ross Training (which is great training) is that Ross hung out on our msg board for a couple of years before launching his program and was at first every bit as much a newbie as anyone has ever been. This is the same problem Mark Twight has compounded with his illegal copyright theft and unethical plagiarism.

Ross is guilty of nothing. He's reinvented the wheel while this community watched. He's reaching people we might not have, and it doesn't take much exposure to find your way back to the source. (Derivative is praiseworthy ONLY when accompanied by improvement. Improvement will be recognized by data. Those are the world's rules.)

The line of reasoning that "the elements of CrossFit were well known and that therefor the program is not original" is factually and logically untenable. Beethoven invented nothing - the notes were each known to all. Shakespeare did nothing original in Hamlet - the words were common place. Andrew Wyeth bought his tempera from readily available sources - colors we've all seen before, so no original works there. Wofgang Puck is no chef - he's using ingredients I can find in my local grocery store. Absurd utterances each, stupid to repeat, and dangerous if believed.

CrossFit is as original as any novel, poem, musical score, recipe OR software (always ones and zeros, therefor never original). The argument you describe is, Sir, stupid, indefensible, and shocking. I don't fault you for it, however. You didn't think it through.

This argument/observation, used sadly by our dear friend Phil Mancini last week, is so weak that when it was offered by one of the Queen's JAG's in Canada during meetings to formally decide whether Canadian Forces needed to attribute/compensate CrossFit for their use of our program, immediately on hearing this week line of argument, the majority quickly decided that this, CrossFit, was IP and that attribution, compensation, and licensing was morally, ethically, and legally required. Good, good, people Canadians. Neither stupid nor dishonest. Great combination of attributes.

And, as for your comment about this, CrossFit, being "extant knowledge", on this point you're 100% wrong.

We've weathered attacks against every single facet of this concept from academia, commercial fitness, athletic training, and Internet turds with no athletic training or experience beyond Internet posting (DD, IronGarm, T-Nation). Truth is CrossFit is "Bizarro World" different from what is going on at every university sports program (except the ones we've infected), commercial gyms (except for the ones we've infected), and among exercise physiologists (except for the ones we've infected).

Our problem, your problem, James, is that you came in during the third stage of Arthur Schopenhauer's dictum that "every truth passes through three stages before it is recognized. In the first it is ridiculed; in the second it is opposed; in the third it is regarded as self-evident." I actually enjoyed the first and second phases best!

Your comments about marketing are spot on. I mentioned unreplicatable methods only to describe the failure in using ineffective programming with the same marketing efforts, or slightly altered or indistinguishable programming to identical marketing efforts.

Let me be clear. Anyone that does for plumbing, architecture, or lawyering what we've done for fitness - create something uniquely effective, and then couple that with our open source, community developing, methods-results-criticisms held to light methodology, will find themselves significantly more successful than businesses as usual.

We "get" blogging, open-source, the Internet, and the new "peer review", like few people anywhere in business. The blogging community doesn't even recognize us as a blog - we're an experiential blog not a self-indulgent teenager's diary so they don't see us. True for folks at MoveableType, amazingly!
Comment #309 - Posted by: Coach at June 22, 2008 7:32 AM

__________________________________________

And another great reply from Coach:

SheepDawg007 #106,

You make some good points but miss more than you make.

CrossFit never took off in Santa Cruz. It took off on the Net. From arriving in 95 to launching the website in '01 we had near zero growth. From launching the website in '01 to leaving Santa Cruz in '06 we saw several thousand percent growth!!

Work capacity across broad time and modal domains, CrossFit, is hugely more correlative of athletic potential than anything except athletic fame mentioned in the WSJ article. (This is part of the absurdity of the article.) This is why we've been able to improve the level of athletic performance substantially where substantial improvements are exceedingly rare - where the margins of improved performance are tight. You want to move quickly from Bronze Medal to Gold then CrossFit holds a potential that we can find by no other means.

The question as to whether a CrossFitter is a better basketball player than Larry Bird is fruitless - even misdirected. Would Larry Bird have been a better basketball player with CrossFit? Would two players of Bird's potential remain equal in basketball capacity if one CF'd and the other did not? The first answer is, "hell yes". The second, "hell no". No one who has worked with world class sport athletes in conjunction with CrossFit have any doubt whatsoever. BJ Penn: "CrossFit is like cheating". There are 100's of his caliber who feel the same.

Sport oprtimally develops sport prowess. CrossFit is unrivaled at developing fitness. Fitness is an essential/critical component of sport and athletics. Fitness is the most important component of athleticism. NOT ONE WORLD CLASS ATHLETE OF THOUSANDS WE'VE TRAINED HAS APPROACHED THE FITNESS LEVEL OF A GOOD CROSSFITTER. Not one. (That will change - probably next year.)

No non-CrossFitting sport athlete has demonstrated work capacity like a CrossFitter for the same reason that no non football playing CrossFitter has ever demonstrated the football capacity of football player. It's not their game. We're fitter than non CrossFitting athletes because CrossFit has refined, defined, and focused on fitness far beyond what is being done for sport. The S&C training for most professional sports is....well...frankly...demonstrably ineffective, and fundamentally stupid. We prove that for a living.

We are unique in having defined fitness, first, and and in mathematical terms, second. We've given fitness a scientific footing where none existed before. That is the reason for our successes and popularity (entirely different measures).

Your claims about the mental toughness CrossFit develops are diametrically opposed to the testimony of soldiers engaged in combat, cops in gunfights, and Olympic and professional ball-sport athletes. They'd disagree with you 100%. You use the fighting example, BJ and Chuck Lidell and others, it's quite typical, will tell you they fear nothing like CF. I use those two as examples because they fight for fun and both absolutely positively DREAD CrossFit. Chuck told John Hackelman he'd rather fight Rampage everyday than do the WOD. (On a humorous but instructive note: Chuck told John Hackleman that he wanted to beat my ass more than anyone else's in the world. I actually puckered up a bit. I sent Greg Amundson to go train with him, and Greg came back and said, "great guy, so nice; he wants a piece of you!")

There are legions of NFL, NBA, NHL, Olympic, MMA mega-champions CrossFitting. None has a CrossFit WOD record. I was made privy to Fran and Helen times for starters on a decade long dominant NFL franchise. The times look much more like Brad Pitt's (yep, I just outed him and his trainer) than OPT's or Amundson's. Much closer.

The winner of the CrossFit Games will be the world champion of the "Sport of Fitness" and will have reasonable, supportable, accurate, and precise claim to being a) one of the best athletes on earth, and b) the fittest man/woman/beast alive.

I'd hate to have to argue against that. I'd lose.

Sir, with deep respect, you're very, very wrong.
Comment #114 - Posted by: Coach at June 22, 2008 1:07 PM

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Some people think so.

While performing a workout last week that involved running with a 45 lb dumbell... Tim had a lady drive by him, slow waaaaay down, and as she passed him she exclaimed "What the f***!"

To her I reply. "Elite Fitness... that's what."

GET SOME! GO AGAIN!

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Tabata Burpees

8 rounds: As many burpees as possible in 20 seconds 10 seconds of rest 4 minutes total: You score is the lowest number of burpees you did in any round.

This is not golf people, low score does NOT win.

Post score

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4 rounds for time:

25 pushups
25 squats
25 tuck jumps
25 situps
25 lunges each leg

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Helen rocking one of our new kettlebells Ask us about our new Personal Kettlebell Training program.

Posted by Chris on 06/15 at 08:51 PM ..... Personal Thoughts and Fun Posts • Permalink

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For Time:

80 Jumping Jacks (2 count... 160 total)
70 Mountain Climbers (70 each leg)
60 Squats
50 Situps
40 Pushups
30 Straight Leg Raises
20 Lunges (10 each leg)
10 Burpees

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5 rounds:

- Run/jog/walk (based on physical fitness level) for 3 minutes
- 15 squats
- 15 pushups
- 15 siitups


Welcome Back Adam.. We Missed You Bud!

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I discovered the source of a few of the 6.xx errors and will be taking steps in the future to prevent problems.

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Added some css modifications that you may or may not notice. It was more for future content development than current info.

Made edits to existing content, added a section for the Development Heirarchy in the personal training section.

I hope to develop some more text content tonight, and maybe tweak site nav a bit.

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5 minutes in a Handstand.

Spend 5 minutes total inverted in a handstand or a headstand. You can use a wall to balance.

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Run 5 k for time.

Yes, even CrossFit needs some long slow distance work.

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Sorry guys, but I need to disable the flickr clickthrough feature on the pages, it renders the images too big and plays havok with old IE clients.

If you want to look at our photos, visit us under the username crossfitalpha

thanks!

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Today's workout is a spin on the "filthy 50". This will be a fun one!

For time:

50 jumping jacks
50 pushups
50 tuck jumps
50 situps
50 mountian climbers(50 each leg)
50 squats
50 jumping jacks


Helen Keeping Strong at 19 Weeks Pregnant

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Tim was recently promoted to Pack level in our personal training program. The intensity increase from the previous level is substantial, and the personal gains made from this increased training load are phenomenal. He has seen significant increases in many aspects of his fitness development, most notably in his ability to manipulate his own bodyweight. As his weight comes down, his performance in this area will continue to increase.

Keep up the Good work Tim!

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Back to the fitness basics it seems.

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Today you will feel some massive pump in your chest and arms. Welcome to the lactic threshhold.

Tabata Pushups

8 rounds of:

As many pushups as possible in 20 seconds followed by 10 seconds of rest.

4 minutes total work.

Score is lowest number of pushups completed in any round.

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Today was a great day for running intervals. Brooke and Cory really pushed it today. Great Job Guys

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My Personal favorite, and arguably the most underrated bodyweight workout we offer.


Spend 5 minutes total time inverted in either a handstand, or a headstand. A wall can be used to assist.

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Helen beat out all the ladies today with a great time for a hard CrossFit workout..... And boy was it humid in Memphis today.

Did I mention she is 18 weeks pregnant?

GREAT JOB HELEN!




Thanks for working out with us Sarah! Hope you had fun!

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Due to popular demand, all new posted photos will have a clickthrough function embeded in them, so that you can click on a picture to go to the Flickr Album and choose larger sizes of all the pictures.

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jog for 20 minutes. every 5 minutes do a max set of pushups and a max set of situps.

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I thank you for your ultimate sacrifice to ensure my freedom, and that of my children.

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Tabata Pushups

8 rounds of:

as many pushups as possible in 20 seconds
10 seconds of rest.

Score is the lowest number of pushups completed in any round.

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I am now a certified kettlebell lifting coach with the American Kettlebell Club.

Look for this static class soon on Saturdays.

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Today's workout focuses on correcting your squat form.

5 rounds

15 Therapy Squats with a 5 seconds hold at the bottom.

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I completed my first day of the AKC Kettlebell Coaching seminar today. What an experience! It is now obvious to me how much I have underrated the kettlebell in it's ability to produce muscular endurance in athletes. The kettlebell curriculum will be an excellent addition to the personal training program.

Valery Fedorenko showing the benefits of Kettlebell Training

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I have finished the Frequently Asked Questions section titled "Start Here"

I will be editing the content for quality and quantity in the future. If you have any suggestions to improve the quality of this FAQ, please send me a message.

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One of my personal favorites today, and one of the most underrated workouts that I post. It is fundamental to the success of our gymnastics training.

Today's Workout

Spend a total of 5 minute inverted in a handstand. This can be broken up into as many smaller sets as needed.

You can use a wall to assist with balance.

If you cannot do a handstand, do a head stand.

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