Snatch Deadlift High Pull
3 x 3
Met Con
For time:
12 Deadlifts – 275/165lbs
40 Wall balls – 20/10lbs
9 Deadlifts – 275/165lbs
30 Wall balls – 20/10lbs
6 Deadlifts – 275/165lbs
20 Wall balls – 20/10lbs
3 Deadlifts – 275/165lbs
10 Wall balls – 20/10lbs

Snatch Deadlift High Pull is the first movement he does

Snatch Techniques 4-10 from Full Circle on Vimeo.

Push Press
3 x 5
Met Con
Michelle did this workout in 4:04
3 Rounds for time of:
25m Down-and-Back sprint (50m total)
10 Burpees
7 Ground-to-shoulder – 155/105lbs

OHS Squat
3 x 5
Clean + Jerk
3 x 5
Met Con
In honor of Michelle winning the CrossFit Games Sectional she is now dubbed the current “Fittest Woman in TN, MS, and AL”
Her time on this WOD: 13:32

400m run
Pull ups x 25/ 15
5 rounds for time
A different approach to practicing the kip

Also, Saturday will be bring a friend to workout with you day! We will be doing a WOD and all your friends are invited to join in and check out the gym. I hope to have a good turn out, it should be fun!

Met Con
Team WOD 3 person team
3000m rowing
2400m running
9 rope/ Cargo net climbs
90 wall ball
60 pull ups
60 Spartans

Front Squat
3 x 5
BS 1 x 20
Met Con
Happy Birthday Jennifer!
Gymnastics Skill day
Dips x 40
Pistols x 40
Handstand x 40s
GHD situps x 40

Press
3 x 5
10-7-4
Met Con
“Helen”
400m run
55lb KB Swing x 21
Pull ups x 12

Deadlift
3 x 3
15-21
Met Con
500m row
Thruster x 21
3 rounds for time

CrossFit Thrusters from Darryl Pierce on Vimeo.

Back Squat
3 x 5
Clean
3 x 5
Met Con
400m run
42 squats
28 sit ups
400m run
42 lunges
28 KTE’s
400m run

Fixing the Squat Clean from Patrick Cummings on Vimeo.

Snatch
3 x 3
Met Con
Sled vertical drive 100m down
Sled Pull 100m back
rest 2 min
800m run (1 800m has to be run with the vest)
rest 2 min
Sled lawnmower drive 100m down
Sled Pull 100m back
3 rounds for time

Here are some examples in this video

I just thought I’d share a story with you guys. I went to Back Yard Burger today on Kirby Whitten for lunch. They have an awesome grilled chicken salad, and I add an extra chicken breast. It’s delicious, but not the point of this story. I’m writing this not to make fun of anyone, or revel in someone else’s disability. There is a guy that works there named Jason. He’s not 100% I believe he may have a touch of down’s syndrome, but I’m not sure. Every time you walk in the door, he is extremely happy to see you. He tells you, “Welcome to Back Yard Burger” and will not stop until you answer him. It puts me in a good mood every time I go in there because he is so enthusiastic and happy to be there. If you dine in, he will bring the food to you on a silver platter, and repeat your order back to you and then tell you that it was his pleasure serving you. The reason why he makes me happy is because I know he actually means it! In fact his attitude about life is so contagious that when I go there I find myself dissapointed if he isn’t there. He isn’t hampered by the fact that he works at what some consider is a “lower tier” job. I truly believe he is happy to be alive. So that got me pondering…how much better would the world be if we all approached life the way Jason does? Whenever you are feeling down about something trivial in life, think about how you can change your attitude and have an effect on other people. Let’s everyone take a page out of Jason’s book and approach life with dedication and enthusiasm today. Be thankful and happy for the day and the fact that we are living, and if you are feeling down, stop by back yard burger on kirby whitten around noon on weekdays. You may make a new friend.

Front Squat
5 x 3
Met Con
21-18-15-12-9-6-3 of:
Kettle Bell swing
Pull-ups

CFB
Push Jerk
5 x 3
Met Con
Hand Stand Push Ups x 5
Ring dips x 7
Lunges x 10
AMRAP 12 minutes

CBHS Lacrosse
Snatch Deadlift High Pull
3 x 5
Met Con
Hand Stand Push Ups x 5
Lunges x 10
AMRAP 12 minutes
Cash Out
30 Ring dips

Snatch DHP
3 x 5
Met Con
250m row
95/65lb Bench Press x 25
Sit ups x 25
4 rounds for time

Snatch DHP are at 1:40 of this video

OHS
3 x 3
Clean and Jerk
3 x 3
Met Con
12-9-6
Overhead Squat 70 percent of today’s max
Burpee Pull ups

Snatch Balance
5 x 3
Met Con
KB swings x 10
Double Unders x 10
Pull ups x 10
5 Rounds for time

Front Squat
3 x 5
Back Squat
12-20
Met Con
400m run
25 GHD sit ups
400m run
25 Back extensions
400m run
25 Ring dips
400m run
25 Knees to Elbows

Rest and Recovery!

Here’s Some Comic Relief be careful the language is rated R in this video, but it’s hilarious!

One more note!  In an effort to serve you and the gym better I need everyone of our members to send me a 4 digit pin number of their choice.  This will allow us to set up a log in for you in our system.  It’ll help us see what type of attendance we are having and which classes are the most popular.  Thanks for your help in this effort.  justin@crossfitbartlett.com

Hi Everyone,

Since we have had an influx of new people recently, I just wanted to share a few things of how I envision the gym to be. First of all, I’ve been hearing the words “I Can’t” alot! Remember,it is mine and Angie’s job to make you do the things that you think you can’t do. We know what you are capable of even if you do not. In light of that fact, do not say I can’t if we give you something to do, or a weight that you think may be too heavy or whatever. From henceforth the phrase I can’t will be followed with 25 burpees from the person that utterred it! The only exception to this rule is if you have an injury, and you physically can not do it. In that case let us know. Otherwise, choose your words wisely and remember that the mind will always give up before the body will. Our job is to push you and make you do things that you think or thought were impossible! That is how we get results! So if we tell you to do it, dig in deep and go for it!

Second point to remember in our gym is that we do our metcons together in order to promote our community. We want to create a positive environment where everyone is busting tail and cheering each other on, and high fiving PR’s etc. Each workout will highlight different people’s strengths and weaknesses. Therefore, every workout different people will finish earlier then others. If you finish early, we want an environment where people are cheering on the people that are still going. There’s nothing better then if you are dying through a workout and someone from the gym yells your name and tells you that you can do it. You get a second wind and keep going. That being said, these workouts are extremely hard to do by yourself. It’s even harder when you start with the group and you are the last one finished, especially if the rest of the class is leaving the gym! If you have something to do that’s great, but if you can, please stay and cheer on the people that are still working hard! You never know what a difference that makes. Everyone is working hard and everyone deserves the courtesy of the gym to wait until they are all done. It can be very deflating for the person if people start to leave early. That’s my soap box. Let’s just remember what it is like when you were starting out!

Here is a link that Carole has shared with me. It looks like a great blog with some good recipes. Carole personally recommeds the pesto chicken recipe.  Primal Mama Cooks

Deadlift
3 x 5
21-15-9
Met Con
Power Snatch x 12
Push ups x 10
AMRAP 15 minutes

Press
3 x 3
12-20
Met Con
“Jackie”
1000m row
45lb Thrusters x 50
30 Pull ups
For time!

I just wanted to give a shout out to everyone and let you guys know that I am proud of the work I’ve been seeing in the gym. Everyone is working hard and kicking some serious tail on the WOD’s! Our membership and community is steadily growing and we are very excited about bringing CrossFit, Health, and Fitness to new people! Keep up the great work. Now for some announcements:

The Spring Leaning Challenge Nutritional Lecture is tentatively scheduled for 3pm this Sunday Feb. 21. If you have not heard about this challenge I will enlighten you… We are having a gym wide challenge to see who can make the biggest body transformation in a 7 week time frame. It will begin with a nutritonal lecture given by me, Sunday at 3pm. The entire gym is invited to attend the lecture. If you want to participate in the contest this is how it’s going to go down: Everyone will have a 15 dollar buy in whereby 10 dollars will go into the kitty. After the lecture we will take before pictures. These pictures will be done in private and kept private unless you end up in the top two male or female participants, more on this later. Men will be photographed shirtless and wearing shorts. Women will be photographed in sports bra and shorts. In order to participate you must join the online discussion group and post what you eat every day. This will allow for some accountability on your part. You can lie if you want, but we will know the truth in the end . We will continue to train like we normally do, and after 7 weeks we will take after pictures. Angie, Shannon, and I will vote privately on the before and after pics. We will narrow it down to the top two men and women. Then the participants will pick the top male and female winner. The pot of money will be split among the two winners.

A couple of points:
1. We are hoping to have almost the entire gym participate in this challenge.
2. You don’t have to if you don’t want to but the goal is to have another aspect to bring our community even closer.
3. The more people that participate the more money there will be in the pot.
4. Also, the more people that participate the better results the entire gym will have.
5. Many of you who have been kind of slacking on nutrition could use some extra incentive to work harder on it… here it is: monetary incentive and peer pressure!
6. The online posting will hold people accountable and also serve as an idea or think tank for people that are struggling with the lifestyle.
7. With our new video camera I am planning on picking a couple of volunteers to interview and film during the 7 week period. We will post their interviews on youtube and facebook and let the world know what they are doing to make a healthy lifestyle change. We are very excited about this, and I believe these people can be the stars of our gym! so be thinking about if you would like to volunteer for that.
8. This challenge has a potential to be a life changing experience and I sincerely hope and believe that it will be if you buy in!! So, let’s keep kicking tail and get our nutrition on!

Any questions feel free to call or email me. I hope to at least see everyone at the lecture on Sunday.

Back Squat
3 x 3
Clean
3 x 3
Met Con
Tabata interval 20s of work 10s of rest for 8 intervals of:
Double Unders
Box jumps
Rowing (Calories)
Burpees

Snatch
3 x 5
Met Con
500m row
25 wall ball
800m run
100 sit ups
800m run
25 wall ball
500m row

The Concept2 Rower – Part One from Patrick Cummings on Vimeo.

Front Squat
5 x 3
Met Con
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups
for time!

Rest and Recovery!

Haven’t tried this recipe but it looks good.

Snatch Deadlift
3 x 3
Met Con
“Grace”
Clean and Jerk x 30 reps for time
Rx’d Weight is 135 for men but the workout shouldn’t take too long use a weight you can move quickly

Push Press
3 x 5
“Angie”
Pull ups x 100
Push ups x 100
Sit ups x 100
Squats x 100
For time. You must finish all reps of the first exercise before moving on to the next.

OHS
3 x 5
Clean
3 x 5
Met Con
400m run
10 Burpees
10 Lunges
5 rounds for time

Snatch Balance
3 x 5
Met Con
5K run
These guys are coming to our gym to teach provided we get enough people to sign up! It should be awesome!

Front Squat
3 x 5
Met Con
“Annie”
Double unders
Sit ups
50-40-30-20-10

Rest and Recovery!