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How “Being More Human” connects with “Forging Elite Fitness”. Our promise to you.

Published on March 26, 2015 by in Articles

care

Recently, CrossFit partner, Reebok, introduced a marketing campaign imploring the world to “Be More Human”. On one hand, the ad seeks to elevate what it means to “be human”, elements such as running, jumping, throwing, and climbing while on the other, it puts a recognizable face on “extreme” exercise sports such as Tough Mudders and CrossFit. Watching the commercials, you get a sense that anyone could achieve greatness and that your potential is only limited by your willingness to try.

But here’s the thing about commercials, they don’t draw a line from the successful people you see climbing muddy walls or gutting through a workout and those watching at home while dusting nacho cheese flavoring from their shirts. To be fair, it’s not really the job of a commercial to sell you on frustration, failure, and pain. But, in fact, there is a very tangible connection between “Being More Human” and the old CrossFit slogan “Forging Elite Fitness”.

CrossFit CEO and founder Greg Glassman brings home the tedious nature of training to be perfect, to perform the common uncommonly well in an article on Virtuosity from 2005.

Virtuosity is defined in gymnastics as “performing the common uncommonly well.” Unlike risk and originality, virtuosity is elusive, supremely elusive. It is, however, readily recognized by audience as well as coach and athlete. But more importantly, more to my point, virtuosity is more than the requirement for that last tenth of a point; it is always the mark of true mastery (and of genius and beauty). There is a compelling tendency among novices developing any skill or art, whether learning to play the violin, write poetry, or compete in gymnastics, to quickly move past the fundamentals and on to more elaborate, more sophisticated movements, skills, or techniques. This compulsion is the novice’s curse—the rush to originality and risk.  

Elite Fitness is a 500 lb squat, a five minute mile, double-digit sets of muscle ups without so much as a whiff of struggle. It is rowing a half marathon for the first time and turning in a score high level rowers work for years to achieve. But for everyone who posts an internet-breaking lift there was a first a coach and an air squat. True mastery demands thousands of repetitions of good fundamentals. This is what commercials, product hucksters, twenty-four hour gyms, and bad trainers won’t tell you. The reason is simple. It is the same reason why people give up on themselves so easily when they aren’t instantly good at something; Achieving your goals is hard work.

This attention to detail filters down from the cream of the crop to the everyday gym member. Most of us have neither the time or the genetic disposition to achieve elite status. Most of us have goals that are not in line with Olympic champions or professional athletes. However, that should not stop an instructor from their duty to provide not only a base of knowledge to support elevated athletic performance, but also member safety. You see, the path to “Being More Human” is also the path to “Forging Elite Fitness”. So in that way, it is very easy to look over a landscape of athletic training options and their promises and pick out those that deliver results and those that fall short.

Coaches are expected to ask pointed questions of their members to hold them to standards in order to obtain the highest level of virtuosity possible. Why shouldn’t the same be true for athletes asking their coaches? Gyms are full of members with various skill levels and experience, but what if the gym as a whole fails to perform the basic elements of training?

Virtuosity and culture come from the top down. If owners and trainers cease to demand more from themselves or if they allow other motivating factors to steal their attention, how are members to respond? When striving for perfection stops bad coaching habits begin. Allowing soft elbows in the overhead position is a problem during a PVC warm-up, it is highly dangerous when that error transfers to a weighted barbell. Patting a member on the back after another failed overhead squat attempt to reach below parallel with the note to “work on your mobility” is not actionable advice, it’s just lazy.

Every moment a trainer does not seek to encourage better movement is a moment they reinforce something less than virtuous movement. It is only when virtuosity is practiced in movements like the pull-up that a muscle up is achieved. Ten dedicated minutes a day with a virtuous instructor will produce double under jump ropes in a matter of days or weeks with ninety percent of able-bodied adults.

Our promise to you is to care. When asked about the most important thing you can do as a coach, Greg Glassman responded, Care, care, care, and care…everything else can be taught”. We care about your fitness as it relates to your quality of life. We know that everyone who walks in our doors isn’t going to be concerned with becoming “elite”, but the blueprint for the person that wants to become “elite” and the blueprint for the person who wants to simply “be more human” is the same.

We ask you to hold us to the same standards. Look around your gym. Are you proud of what you have become since the day you first stepped onto the floor? Are you proud to wear your gym’s t-shirt because of what it stands for and the accomplishments it has made, in both the athletic and civic arenas? Have you placed yourself in an environment where Virtuosity is the rule and not the exception?

CrossFit Tupelo is proud to bring virtuous fitness to the people of our city. We understand that where there is pride in yesterday’s work, there is opportunity in tomorrow’s.

 
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Training 150323 – 150328

Published on March 22, 2015 by in Training
moustache

Brodey’s fundraiser was a HUGE success! Thank you to all who attended, participated, donated, and a big thank you to Misty Hayes and her crew of volunteers who pulled this crazy thing together in such a short time. Keep Brodey, Lee Ann, and Andy in your prayers as he continues his treatment at St. Judes this year.

 

Monday Training

A. 10
· 10 of each for 5 min
· Boot Strappers
· Sloppy PU
· Spider-man Lunges
· Field Goals (Good/No Good)

Then

· 10 of each for 5 min
· Straight leg DL
· Muscle Snatch
· Push Press
· Front Squat

B. 10
· 10 min EMOM: 3 Power Snatch (Across)
*Touch and go reps. Lock in one load for all reps

C. 10
Clean Complex ( Power Clean, Hang Squat Clean, Squat Clean)
· 7×1 (new set every 90 sec. Progressive)

D. 7
7 Min AMRAP (Partner workout)
· 7 double KB Overhead Squats (53/35#)
· 7 Burpee Box Jumps (24/20”)
*1 athlete does complete round while second athlete rest. Athletes swap each round.

S1- 35/20#
S2- 35/20# Front rack position (2 kbs)
S3- 35/20# Goblet Squats (1 kb)


 

Tuesday Training
A. 10
10 of each for 5 minutes
· Row for Cals
· Up/Down
· Iron Cross
· Scorpion
· Samson Lunge

Then 10 of each for 5 min

· 10 of each for 5 min
· Good Morning
· Back Squat
· Push Press (Snatch Grip behind head)

B. 14
14 Min EMOM
Even: 40 Double Unders (or DU work)
Odd: 20’ Handstand Walks or holds

C. 12
AMRAP 12
· 40 Thrusters (75/55#)
· 10 Box Jumps (30/24”)
· 30 Thrusters (95/65#)
· 10 Box Jumps
· 20 Thrusters (135/95#)
· 10 Box Jumps
· 10 Thrusters (155/105#)
· 10 Box Jumps

*score is total number of reps in 12 min. If you complete the ladder, start at 40 x 75/55#, etc.

SCALED:
Begin with the bar, add 20/10#. Step ups 24/20”


 

Wednesday Training
Recovery/Benchmark
A.10
10 of each for 5 min
· Air Squats
· Sloppy PU
· Spider-man Lunges
· Field Goals (Good/No Good)
Then
· 10 of each for 5 min
· Straight leg DL
· Muscle Snatch
· Push Press
· Front Squat

A2 10.
Squat Therapy-Part 1 of 3.

B. 10
“Megan”
21-15-9
· Burpees
· KB Swings (53/35#)
· Double Unders

S1- 35/26#, DU Attempts
S2- 2:1 Singles
S3- 1:1 Singles


 

Thursday Training
A. 10
10 of each for 5 minutes
· Pass through
· Sloppy Push-ups
· Iron Cross
· Scorpion
· Samson Lunge
Then
10 of each for 5 min
· Good Morning
· Back Squat
· Push Press (Snatch Grip behind head)
· Hang snatch

B. 10
9-7-5
· Deadlifts (315/205#)
· Muscle-ups

S1-275/185#, 2:1 C2B
S2- 225/155#, 2:1 Pull-ups
S3- 135/95#, 2:1 Ring Rows/Banded Pull-ups

*Rest 3 min

C. 10
3 RFT:
· 20 GHD sit-ups
· 2 Legless Rope Climbs

S1-Sit-ups, 2:1 Half Rope Ascents
S2- 3:1 seated pulls to standing position
S3-None

*Rest 3 min

D. 10
3 RFT:
· 50 Double Unders
· 10 Burpee C2B pull-ups

S1-1/2 DU attempts, Burpee PU
S2- 2:1 SU, Burpee Jumping PU
S3- 1:1 SU, Burpees


 

Friday Training
A.15
· 4 rounds
· :15 Low jump (onto 45# plate)
· :15 Push-up
· :15 Ab Mat Sit-up
· :15 Alternating Lunge
· Then
· 30 Air Squats
· 20 Hollow Rocks
· 30 OHS (PVC)
· Then
· 4 Rounds
· :15 Plank
· :15 Plank L
· :15 Plank R
· :15 Superman

B. Open 15.5 Prep

C. Open 15.5
*Scaled and Rx options


 

Saturday Training
A.10
10 of each for 5 min
· Air Squats
· Up/Downs
· Spider-man Lunges
· Field Goals (Good/No Good)
Then
10 of each for 5 min
· Straight leg DL
· Muscle Snatch
· Push Press
· Front Squat

B. Open Gym/15.5

 
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Training 150316 – 150321

Published on March 15, 2015 by in Training
Reminder! This Saturday we are hosting a fundraiser for Brody Houpt. We will have a family Easter Egg hunt and a silent auction from 3-9pm this Saturday at CFT! Spread the word!

Reminder! This Saturday we are hosting a fundraiser for Brody Houpt. We will have a family Easter Egg hunt and a silent auction from 3-9pm this Saturday at CFT! Spread the word!

Monday Training
A.10
10 of each for 5 minutes:
· Jump Squats
· Spider-man Lunges
· Up/Down Broad Jump
· Field Goals (Good/No Good)

Then

10 of each for 5 minutes: (with Barbell)
· Straight Leg Deadlift
· Hang Clean (Squat)
· Push Jerk/Split Jerk (5 each)
· Hang Snatch

A2. 5
Take 5 min to work up to working Deadlift weight for Block B.

B. 10
Deadlift (5×3) Progressive
*New set every :90

C. 25
8 Rounds
Each round is 3 min

  • Row 250m
  • 12 Burpees
    Rest Remaining time (Max effort each round)

*Scale burpee number as needed to achieve minimum 30-45 sec rest between rounds. 


 

Tuesday Training
A. 10
4 rounds of :20/:10
· Air Squat
· Up/Down
· Lunge Twist
· Pass Through

Then

W/ Barbell
· Sumo Deadlift High Pull
· Muscle Snatch
· Hang Power Clean
· Thruster

B. 10
10 min EMOM

  • Odd- 40 Double Unders
  • Even- 20’ Handstand Walk

C1. 5
5 Min AMRAP

  • Squat Clean Thruster (165/110#)

C2. 5
AMRAP 5

  • Muscle-Ups

*Score is total reps C1 & C2

S1: 1 MU = 3 C2B + 3 Ring Dips
S2: 1 MU = 5 Pull-ups + 3 Ring Dips
S3: 1 MU = 5 Push ups + 5 Air Squats

Wednesday Training/Recovery
A.10
10 of each for 5 minutes:
· Boot Strappers
· Spider-man Lunges
· Sloppy PU
· Field Goals (Good/No Good)

Then

10 of each for 5 minutes: (with Barbell)
· Straight Leg Deadlift
· Hang Clean (Squat)
· Push Jerk/Split Jerk (5 each)
· Hang Snatch

A2. Heel Cord

B . 10
400m Benchmark Run
*3x 200m warm ups

-Rest 3 min

C. 15
Take 15 min to find a heavy 1 rep Push / Split Jerk for the rack


 

Thursday Training
A. 10
4 rounds of :20/:10
· Air Squat
· Up/Down
· Lunge Twist
· Pass Through

Then

W/ Barbell
· Sumo Deadlift High Pull
· Muscle Snatch
· Hang Power Clean
· Thruster

B. 15
7 x 1 Snatch (Progressive)
*New set every :90

C. 20
For Time:

  • 50 Wallball (20/14#)
  • 30 Power Snatch (135/95#)
  • 50 Toe to bar

S1- 115/75#, K2C
S2- 14/10#, 95/65#, Sit-ups
S3- 55/45#, Sit-ups


 

Friday Training
A.10
10 of each for 5 minutes:
· Boot Strappers
· Spider-man Lunges
· Sloppy PU
· Field Goals (Good/No Good)

Then
10 of each for 5 minutes: (with Barbell)
· Straight Leg Deadlift
· Hang Clean (Squat)
· Push Jerk/Split Jerk (5 each)
· Hang Snatch

B. 15.4 Prep

C. 15.4 (3 options)
Option 1- Row easy for 20min
Option 2- Walk through 15.4
Option 3- Attack 15.4 and get a score


 

Saturday Training
A. 10
4 rounds of :20/:10
· Air Squat
· Up/Down
· Lunge Twist
· Pass Through

Then

W/ Barbell
· Sumo Deadlift High Pull
· Muscle Snatch
· Hang Power Clean
· Thruster

B. Open Gym/15.4

 
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Training 150309 – 150314

Published on March 8, 2015 by in Training
Wednesday: Benchmark 5k Row. Friday: Open 15.3. Saturday: Yoga!

Wednesday: Benchmark 5k Row. Friday: Open 15.3. Saturday: Yoga!

MONDAY TRAINING

A1. 10

10 of each for 5 minutes:

·      Boot Strappers

·      Spider-man Lunges

·      Sloppy PU

·      Field Goals (Good/No Good)

Then

10 of each for 5 minutes: (with Barbell)

·      Straight Leg Deadlift

·      Hang Clean (Squat)

·      Push Jerk/Split Jerk (5 each)

·      Hang Snatch

 

A2. 10

In 10 min, build to your working Snatch weight for B1

B1. 13

10 Minutes

  • Odd min Row 15/12 Calories

  • Even Minutes 3 Squat snatch 155/105#

Rest 3 Min

S1: 135/85, 13/10 Cal

S2: 95/65, 11/9 Cal

S3: 65/45 hang power snatch, 10/7 Cal

 

B2. 13

10 Minutes

  • Odd min Row 15/12 Calories

  • Even Minutes Max Bar muscle-ups (do not exceed 5)

 

Rest 3 Min

S1: Max C2B Pull-ups (do not exceed 8), 13/10 Cal

S2: Max Std Pull-ups (do not exceed 5), 11/9 Cal

S3: Max Jumping Pull-ups (do not exceed 5), 10/7 Cal

 

B3. 10

10 Minutes

  • Odd min 15/12 Calorie row

  • Even Minutes 10 Alternating pistols

 

S1: 25 Air Squats, 13/10 Cal

S2: 20 Air Squats, 11/9 Cal

S3: 15 Air Squats, 10/7 Cal

*Choose a loading and rep scheme that pushes you but you are able to complete without falling out.

C. 10

Extra Credit

BACK SQUAT (5 X 3)

New set every 2:00,Progressive

*Warm down with a 5 x 3 back squat (maintain strength through the open)


 

TUESDAY TRAINING

A. 15

4 rounds of :20/:10

  • Air Squat

  • Up/Down

  • Lunge Twist

  • Pass Through

 

Then

W/ Barbell

  • Sumo Deadlift High Pull

  • Muscle Snatch

  • Hang Power Clean

  • Thruster

 

B. 10

Push Jerk (5×5)

*new set every 2 minutes, progressive ramp up

 

C. 10

As Many Rounds As Possible in 7 Minutes:

  • 15 Box Jumps 24/20

  • 15 Toes to Bar

 

S1: Step ups, knees to chest

S2: Step ups, inverted sit ups

S3: Step ups 20″, ab mat sit ups

 

REST 2 MINUTES

C. 10

As Many Rounds As Possible in 7 Minutes:

  • 50 Double Unders

  • 10 Clean and Jerks 135/95

 

S1: 25 DU

S2: 25 DU attempts, 95/65

S3: 100 Singles, 65/45


 

WEDNESDAY TRAINING

Recovery Wednesday

A1. 10

Partner Row Sprints. 5 Cycles of:

  • P1: Row 150m

  • P2: Alternate Boot Strappers & Samson Lunges

 

*Each person will row 5 times and stretch 5 times.

 

A2. 10

Banded hip distraction: http://youtu.be/UCF0T6t_1AU

1 min per stretch. 2 min per hip.

B. 30

Benchmark 5k Row

C. 10

Cool Down, run back through A1 warm up


 

THURSDAY TRAINING

A. 15

10 of each for 5 minutes

·           Pass through

·           Sloppy Push-ups

·           Iron Cross

·           Scorpion

·           Samson Lunge

Then 10 of each for 5 min

·           10 of each for 5 min

·           Good Morning

·           Back Squat

·           Push Press (Snatch Grip behind head)

·           Hang snatch

 

B. 5

BB Complex #75/#55

 

AMRAP: 5 Minutes

3 Reps of each, for quality

  • Deadlift

  • High hang clean

  • Front squat

  • Press

  • Push press

  • Push jerk

  • Back squat

  • Overhead squat

 

C. 15

5 Rounds

  • 5 Squat cleans 185/125

  • 5 Burpee muscle-ups

 

S1:  155/105, 7 burpee pullups

S2:  115/75, 7 burpee box jumps

S3: 95/65 Front squats, burpee box step overs 20″

Rest 3:00

 

D. 15

5 Rounds

  • 5 Deadlift 275/185

  • 7 Strict handstand push-ups

 

S1: 225/155, 1 abmat strict

S2: 185/115, 2 abmats strict

S3: 135/95, std push ups


 

FRIDAY TRAINING

A. 15

·      4 rounds

·      :15 Low jump (onto 45# plate)

·      :15 Push-up

·      :15 Ab Mat Sit-up

·      :15 Alternating Lunge

Then

 

·      30 Air Squats

·      20 Hollow Rocks

·      30 OHS (PVC)

Then

·      4 Rounds

·      :15 Plank

·      :15 Plank L

·      :15 Plank R

·      :15 Superman

 

B. 15

Open 15.3 Prep

 

C. 30

CrossFit Open 15.3


 

SATURDAY TRAINING

A. 15

10 of each for 5 min

·      Air Squats

·      Up/Downs

·      Spider-man Lunges

·      Field Goals (Good/No Good)

Then

10 of each for 5 min

·      Straight leg DL

·      Muscle Snatch

·      Push Press

·      Front Squat

 

B. 15

Build to a heavy deadlift single in 15 min.

 

C. 30

Open Gym or Repeat 15.3

 

Open Gym workout CrossFit Open 11.1

7 Min AMRAP

  • Burpees
 
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CFT is OPEN for normal business hours Friday!

Published on March 5, 2015 by in Training

eve sat

Open 15.2 is calling your name! Open for regular business hours.

Download a PDF of the workout description and scorecard

WORKOUT 15.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00

2 rounds of:

10 overhead squats (95 / 65 lb.)

10 chest-to-bar pull-ups

From 3:00-6:00

2 rounds of:

12 overhead squats (95 / 65 lb.)

12 chest-to-bar pull-ups

From 6:00-9:00

2 rounds of:

14 overhead squats (95 / 65 lb.)

14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

Notes
Each 3-minute section begins from the standing position with the barbell on the floor and the athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Every rep counts in this workout. You will enter your score as the total number of reps. See the scorecard for assistance in calculating the rep total.

Time Bonus
This workout begins as a standard 3-minute couplet of 2 rounds of 10 overhead squats and 10 chest-to-bar pull-ups (6 of each for scaled versions). If you complete all the reps (2 complete rounds) before the time cap you will rest until the 3 minutes are up before beginning the next segment. In the second segment, minute 3 to minute 6, you will attempt 2 rounds of 12 overhead squats and 12 chest-to-bar pull-ups (8 of each for scaled versions). If you complete all the reps (2 complete rounds) before the time cap you will rest until the 6 minutes are up before beginning the next segment. In the third segment, minute 6 to minute 9, you will attempt 2 rounds of 14 overhead squats and 14 chest-to-bar pull-ups (10 of each for scaled versions). If you complete all the reps (2 complete rounds) before the time cap you will rest until the 9 minutes are up before beginning the next segment. You will continue in this pattern for as long as possible, adding 2 reps to each exercise each round for every 3-minute segment you complete.

Your workout is over whenever you do not complete 2 full rounds of the couplet within the time cap, and your score is the total number of reps you complete.

For example, if you complete the first 2 rounds of 10s (40 reps) in 2:30, you will rest until 3:00 before beginning the rounds of 12s. If you then complete 1 full round of 12s plus an additional 10 overhead squats (34 reps) by minute 6, your workout is over. Your score will be 74 (40 reps from the first segment plus 34 reps from the second segment).

 
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