3406 W. Main St. | Tupelo, MS 38801 

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3406 W. Main St. | Tupelo, MS 38801 

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formats

Training 150726 – 150801

cft on a boat
MONDAY
 
A. 10
10 min of:
  • Run 100m
  • 10 Hollow Rocks
  • 10 Bridges (see link)
B. 5
Workout Demo
C. 45
In teams of 3
  • 50m weighted carry to sled
  • 200m Sled Push (100 down / 100 back)
  • 50m weighted carry to gym
    *At the start of 3-2-1-GO! athletes will carry a pair of each available plate (45-35-25-15-10) using as many trips as needed to transfer all weight to sled.
    Sled is loaded with all weights then pushed 200m.
    Sled is then unloaded back to the starting position where P2 may take over.
Score as total time and total weight used by the team (example: 42:06 / 560#). Scales will include less weight. Athletes will only carry weight they will put on sleds and push. 
D. 20 
Extra Credit
  • 15 TNG Power Cleans (135/95)
  • 10 TNG Power Cleans (155/105)
  • 5 TNG Power Cleans (175/115)
  • 3 TNG Power Cleans (205/125)
  • 2 TNG Power Cleans (225/145)
    *Rest min 2 min between rounds. 

TUESDAY
 
A1. 15
Complete the following Cycle 3x:
Consecutive Tabata 20 sec on / 10 sec off
  • Jumping Squats
  • Sloppy Push Ups
  • Single Unders
  • Superman holds (1 sec)
    *3 min on individual movement prep w/ coach assistance between rounds
 
A2. 5
Workout and standards Demo
 
B. 40
“Barbara”
5 Rounds:
  • 20 Pull-ups
  • 30 Push-ups
  • 40 Sit ups
  • 50 Air Squats
    *Rest 3 min between rounds
S1: light band
S2: heavy band
S3: (half reps) ring rows, elevated push ups

WEDNESDAY
 
A1. 10
Complete the following cycle 3x
  • 10 Burpees
  • 10 GHD Sit-ups
  • 10 Air Squats
  • 10 Back Extension (on GHD)
A2. 10
“Barbell Warm-up”
Complete the following cycle 2x
  • 10 Straight-leg DL
  • 10 Thrusters
  • 10 Good Mornings
  • 10 Back Squats
 
B. 10
Rope climb technique work with trainers
*If you do not need climbing work, spend time working up to DL weight for the workout.
 
 
C. 20
Complete for time:
  • 21 Deadlifts 225/155
  • 7 Rope Climbs
  • 15 Deadlifts
  • 5 Rope Climbs
  • 9 Deadlifts
  • 3 Rope Climbs
S1: 185/135 DL, 10′ climbs
S2: 135/95 DL, 10′ climbs
S3: 95/65 DL, rope walk ups

THURSDAY
A. 10
Complete 3 cycles of the following;
  • 5 Standing Inch Worms
  • 10 Jumping Squats
  • 2 Wall Walks
  • 10 Jumping Squats
 
B. 10
10 min EMOM
E: 3 Strict HSPU
O: 3 Paused Back Squats (3 count)  – 50% 1RM
 
C. 5
Workout Demo – Trainer Led
 
D. 15
15 Min AMRAP
  • 100m Barbell Carry 135/95#
  • 15 Front Squats
  • 100m BB Carry
  • 15 Push Presses
  • 100m BB Carry
  • 15 Power Cleans
  • 100m BB Carry
  • 15 Back Squats
    *If completed, start over. Score as total barbell reps.
S1: 115/75
S2: 95/65
S3: 65/45 (50m carries)
 
E. 20
5 x Cycles for Completion:
  • Power Snatch
  • Overhead Squat
  • Snatch Balance
  • Snatch-Grip Split Jerk (behind the neck)
Start light and work to a moderate weight. Take as much time as needed between sets.

FRIDAY
 
A. 15
Perform the following for 1 min:
  • Single Under Jump Ropes
  • Burpee Broad Jumps
  • Lunge Twists
  • Boot Strappers
  • Sloppy Push Ups
THEN
  • Row 500m
 
B. 10
Instructor-led shoulder prep
 
C. 20
5 Rounds for Time:
  • 7 HSPU
  • 15 Row Cal
  • 30 Double Unders
S1: 1 Abmat
S2: 2 Abmats, DU Attempts
S3: Box HSPU, 2x singles

SATURDAY
A. 10

2 Cycles of:

  • 200m Row
  • 15 Superman holds
  • 15 Good Mornings
  • 15 Jumping Squats
  • 15 Sloppy Push Ups

A2. 10

Instructor led shoulder prep

B. 30
Partner Workout – Complete for Time:
  • (BUY IN) 70m Weighted OH Walking Lunge (20/14 Medball) – 1 person at a time

    – THEN –

  • 60 Wallballs
  • 50 Burpees
  • 40 Wallballs
  • 30 Burpees
  • 20 Wallballs
  • 10 Burpees
    *Partition as needed. One person working at a time. No minimum requirement. 
 
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formats

Training 150720 – 150725

cfk

MONDAY
 

A. 15

Complete the following Cycle 3x:
Consecutive Tabata 20 sec on / 10 sec off
  • Jumping Squats
  • Sloppy Push Ups
  • Single Unders
  • Superman holds (1 sec)
    *3 min on individual movement prep w/ coach assistance between rounds
B. 15
  • 2,000m Row – ME
S1: None
S2: None
S3: None
– REST 10 Min –
C. 10
10 Min EMOM:
  • E: L-sit Rope Climb (1-2)
  • O: 1 attempt ME HS Walk
*Scale as needed (Legless / Full Climb / Half Climb / Walk Up) + (Spotter / HS Hold / Plank Hold)

TUESDAY

A. 15

Barbell Warm up

For 10 min, perform the following cycle at a slow – moderate pace:

  • 200m jog
  • 10 Thrusters
  • 10 Straight leg DL
  • 10 Hang Power Cleans
  • 10 Muscle Snatches
    *You may use a barbell or PVC pipe

*Spend remaining 5 min with hip prep

B. 10

Movement Review: Hang Squat Clean

C. 10

8 Min AMRAP:

  • 3 Hang Squat Cleans 135/95#
  • 6 Push Press
  • 9 Front Squats

S1: 115/75
S2: 95/65
S3: 65/45

D. 10

Extra Credit

  • Bound Angle Stretch (3 min)
  • Seated Forward Fold Stretch (3 min)
  • Seated Straddle Stretch (3 min)

 

WEDNESDAY
 
A1. 10
Parner Warm Up, 10 min AMRAP:
P1: Row 250m
P2: Perform 30 sec of boot strappers & 30 sec of sloppy PU
A2. 5
Spend 5 min working up to Block B OHS weight
 
 
B. 15
  • Every 90 Sec for 10 Rounds: 1 OHS @ 75%
C. 15
Complete 9-7-5 of:
  • Thruster 155/95
  • Muscle Ups
S1: Bar MU, 135/85
S2: Pull-ups 2x, 105/75
S3: Ring Rows 3x, 65/45

THURSDAY

A. 20

3 Cycles of:

  • 200m Row
  • 15 Superman holds
  • 15 Good Mornings
  • 15 Jumping Squats
  • 15 Sloppy Push Ups
    *Spend 5 min between rounds on shoulders / hips

B. 30

Complete 3 Rounds for Time:

  • 30 Push-ups
  • 30 Toes to Bar
  • 30 Deadlifts 115/75#
  • 30 Wallballs 20/14
  • 30 Double Unders

S1: K2E, DU Attempts
S2: K2C, 14/10 WB, 2x singles
S3: Elevated PU, Sit-ups, 75/55 DL, 10# WB, Singles

C. 15

Extra Credit

1,000m Cool Down Row on low damper


 

FRIDAY

A. 15

Complete the following cycle 4x
  • 10 Up/Downs
  • 10 Alt Slow Mtn Climbers
  • 10 Good Mornings (PVC)
  • 10 Boot Strappers
    *Between Cycles, focus on shoulders, hips, or ankle for individual prep
B. 10
Instructor-led Workout walk-thru.
*Each team will complete 1 slow round of workout (6 reps of each)
 
C. 20
Partner Workout
Complete 3 Rounds for Time:
  • 12 Weighted Box Overs 20″ ALL, 53/35 (1 KB)
  • 12 KB Swings 53/35
  • 12 Burpees
    *P1 must complete round before P2 begins. Each partner will complete 3 total rounds. 
S1: None
S2: 35/20
S3: 20 All
 
D. 25
Extra Credit
Complete the following, 1 lift every 90 sec
  • 1 Snatch 45%
  • 1 Snatch 55%
  • 1 Snatch 65%
  • 1 Snatch 75%
  • 1 Snatch 85%
  • 1 Snatch 75%
  • 1 Snatch 85%
  • 1 Snatch 95% OR 1 RM
    *Once complete, work back down ladder
 
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formats

Training 150713 – 150718

cft black

MONDAY

 
A1. 10
Complete the following cycle 4x
  • 10 Up/Downs
  • 10 Alt Slow Mtn Climbers
  • 10 Good Mornings (PVC)
  • 10 Boot Strappers
A2. 10
Instructor led hip prep
 

 

B. 10
Workout demo / movement instruction
C. 20
Complete for time:
50-40-30-20-10
  • Wallballs 20/14
  • Double Unders
    *Perform 3 Power Cleans (135/95) for each WB break
S1: DU Attempts
S2: 14/10, 2x singles, 95/65
S3: 10 All, 1x singles (25-20-15-10-5 WB), 65/45
 
D. 10
Extra Credit
Stretch
  • Standing Straddle 3 min (static hold)
  • Seated Floor Fold 3 min (static hold)
  • Butterfly Stretch 3 min (static hold)

TUESDAY

A1. 10

Barbell Warm up

For 10 min, perform the following cycle at a slow – moderate pace:

  • 200m jog
  • 10 Thrusters
  • 10 Straight leg DL
  • 10 Hang Power Cleans
  • 10 Muscle Snatches
    *You may use a barbell or PVC pipe

A2. 10

Instructor Led Ankle Prep

B. 10

For Completion

  • 10 Back Squats @ 30%
  • 10 Back Squats @ 40%
  • 10 Back Squats @ 50%

Nothing in between, rest 2 min between sets.

– REST 5 Min – 

C. 12

3 Rounds for Time:

  • 500m Row
  • 6 HSPU (Strict)
  • 12 Box Jumps 20″ all

S1: Kipping HSPU
S2: 1 Abmat, step ups
S3: Box HSPU, step ups


 

WEDNESDAY

A1. 10
2 Cycles of:

200m Row
15 Superman holds
15 Good Mornings
15 Jumping Squats
15 Sloppy Push Ups

A2. 10
Instructor led shoulder prep

B. 20

For Completion
10 Strict Press @ 30%
10 Strict Press @ 40%
10 Strict Press @ 50%
*Rest between each set. New set every 2 min.

– REST 5 Min –

C. 10
10 Min AMRAP

  • 4 Cleans 95/65
  • 6 Deadlifts 95/65
  • 12 Toes-to-barS1: K2E
    S2: K2Chest
    S3: Inverted Sit ups, 65/45#

D. 15
Extra Credit
Stretch
Thread The Needle (3 min each side)
Wrist Stretch (3 min in 30 sec intervals, alt hands out / hands back)
Puppy Dog Stretch (3 min)
Steated Forward Roll (3 min)
Butterfly Stretch (3 min)

 


THURSDAY

 
A. 10

 

Parner Warm Up, 10 min AMRAP:
P1: Row 250m
P2: Perform 30 sec of boot strappers & 30 sec of sloppy PU
B. 10

 

Complete with partner:
5 cycles to end of the mats and back of:
Lunge Twist (down)
Broad Jump (back)
*1 partner works, 1 partner rests

 

C. 15

 

7 Rounds for Time (18 min cap):
  • 16 KB Swings 53/35
  • 8 Gobblet Squats 53/35
  • 4 Ring Dips (Strict)
S1: banded dips
S2: heavy banded dips, 35/20
S3: leg-assisted dips, 20 all

 

D. 20
Extra Credit
Row easy 2,500m (14 – 20 min)

FRIDAY

A1. 10

Tabata Warm Up

  • Single Unders
  • Up/Downs
  • Boot Strappers
  • Superman holds

A2. 10

Instructor led hip prep

B. 10

9 min AMRAP:

  • 1 Snatch @ 65% 1RM
  • 1 Over the bar burpee
  • 2 Snatches @ 65%
  • 2 OTB Burpees
  • 3 Snatches @ 65%
  • 3 OTB Burpees
  • Etc…
    *Score as total reps. 

S1: none
S2: none
S3: front squat

C. 18

Extra Credit 

  • Puppy Dog (3 Min)
  • Spiderman Stretch (3 min, Right only)
  • Pigeon Stretch (3 min, Right only)
  • Pigeon Stretch (3 min, Left only)
  • Spiderman Stretch (3 min, Left only
  • Puppy Dog (3 Min)

 

SATURDAY

A1. 10

Perform the following Cycle x2

  • Broad Jump 25m
  • Bear Crawl 25m
  • High Knees Skip 50m
  • Spiderman Lunge 25m
  • Lunge Twist 25m

A2. 10

Instructor Led Shoulder Prep

B. 15

CrossFit Open 12.4

12 Min AMRAP

  • 150 Wallballs 20/14
  • 90 Double Unders
  • 30 Muscle Ups

S1: DU Attempts, C2B
S2: 14/10, singles, banded pull-ups
S3: 10 all, singles, ring rows

 
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formats

Am I A Competitive CrossFit Athlete?

fitness

I’m confused…Is CrossFit a sport or a workout program?

One of the major draws for members of the CrossFit community is that every day in the gym is like a miniature competition. You compete with others in your class, you compete with others in your gym, you may complete with other people outside of your gym who are following similar programming, and you always compete with yourself. It’s part of what make CrossFit gratifying. But is this competition enough to make CrossFit a sport? The answer is…maybe.

CrossFit gyms regularly sponsor fitness competitions. These fitness competitions have recognized winners and losers. Fitness is tested across a broad spectrum and those who perform the best in the prescribed tests “win” or “place”. As we look out at the landscape of fitness in 2015, gone are the days where “regular” people can train for an hour a day and make The CrossFit Games or even become a Regional qualifier. Most local competitions also boast Regional-quality athletes at the top of their podiums.

All of this is to say that yes, there is a distinction to be made between CrossFit the workout program and CrossFit the sport. CrossFit the workout program, when properly instructed and intelligently programmed is a wonderful template to make anyone at any age amazingly fit. Members regularly accomplish lifetime goals they never believed possible. Training takes exactly one hour and is to be done 4-5 days per week, no more. CrossFit the workout program maximize the rate of return on time to benefit health and wellness in a long term trajectory.

CrossFit the sport differs in almost every aspect. The principles are basically the same, however the demands are entirely different. Training days can last 2-3 hours and may include multiple sessions. Training is typically done alone or with a few training partners when available. Typically, competitors train 5-6 days per week. Competitive training increases the risk of injury and is not a sustainable lifestyle for the vast majority of even highly trained athletes. Like any other sport, the price you pay to become well regarded is very high.

At CrossFit Tupelo, our primary focus is to teach CrossFit the workout program. Our instructors seek to help members move better and solve physical problems so that a higher quality of life can be achieved through CrossFit. We promise a high level of fitness and fun if you attend consistently 4-5 days per week.

We also offer Extra Credit add-ons for members looking to put in extra time on weaknesses. These sessions last 10 – 20 minutes and are performed after class and are always planned with thought to compliment the standard programming. Extra Credit should be used by members consistently performing workouts as prescribed.

In July, CFT began posting two sets of whiteboards. The first set is our regular programming scores. We have posted these boards for over three years and they serve as a testament to our members’ hard work.  The second, new board features trainers and members seeking to compete in local competitions and place well during the annual CrossFit Games season. These athletes are also to be commended for their hard work and dedication.

We hope this information helps you define exactly where you are in your journey and how/when to take the next step.

 
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formats

Training 140706 – 140711

HOPE KB THRUSTERS

MONDAY
 
A. 20

  • Run 100m
  • Run 200m
  • Run 400m
  • Run 800m
  • Run 400m
  • Run 200m
  • Run 100m
Complete the following between runs:
  • 10 Good Mornings
  • 10 Sloppy Push Ups
  • 10 Iron Cross
B. 25
  • Percentage-based OHS and GHDs
  • *Between each set, 10 GHD, 10 V-ups, or 10 Sit Ups
C. 10
Extra Credit
Maximum Effort: 800m Run or 1,000m Row

TUESDAY
 
A1. 15
Complete the following Cycle 3x:
Consecutive Tabata 20 sec on / 10 sec off
  • Jumping Squats
  • Sloppy Push Ups
  • Single Unders
  • Superman holds (1 sec)
    *3 min on individual movement prep w/ coach assistance between rounds
A2. 15
Trainer Pull-up tips, efficiency work
 
B. 20
3 Rounds for Time:
“Helen”
  • 400m Run
  • 21 KB Swings 53/35
  • 12 Pull-ups
S1: light band
S2: heavy band, 35/20
S3: ring row, 20 all
 
Compare to 140825
C. 30
Extra Credit
Complete the following, 1 lift every 90 sec
  • 1 Power Clean 45%
  • 1 Power Clean 55%
  • 1 Power Clean 65%
  • 1 Power Clean 75%
  • 1 Power Clean 85%
  • 1 Power Clean 75%
  • 1 Power Clean 85%
  • 1 Power Clean 95% OR 1 RM
    *Once complete, work back down ladder

WEDNESDAY
 
A. 15
“Don’t Drop The Pipe”
Circle PVC Pipe Warm Up
*Anyone who let’s their pipe drop must perform 7 burpees
 
– THEN – 
 
Complete the following for 5 min:
  • 7 Jumping Squats
  • 7 Mtn Climbers
  • 7 Sloppy Push ups
 
B. 25
  • Percentage-based Front Squats & T2B
  • *Between each set, 10 T2B, 10 K2E, 10 Inverted Sit-ups
C. 10
Handstand Walk – Skils and Drills
Take 3 attempts to establish a max distance HS Walk. You may re-attempt without penalty if you do not clear 1 mat (length). Count total mat lengths as score. 1 mat = 6 feet.
S1: Walk with Spotter
S2: Establish ME handstand hold 
S3: Establish ME plank hold

THURSDAY

A1. 10

2 Cycles of:

  • 200m Row
  • 15 Superman holds
  • 15 Good Mornings
  • 15 Jumping Squats
  • 15 Sloppy Push Ups

A2. 10

Instructor led shoulder prep

B. 30

15-12-9

  • KB Thrustes 53/35
  • Strict HSPU
  • 500m Row after each round
    *Workout finishes with row

S1: 35/20, 1 abmat
S2: 35/20, 2 abmats
S3: 45/35 barbell, box hspu

C. 30

Extra Credit

Complete the following, 1 lift every 90 sec

  • 1 Snatch 45%
  • 1 Snatch 55%
  • 1 Snatch 65%
  • 1 Snatch 75%
  • 1 Snatch 85%
  • 1 Snatch 75%
  • 1 Snatch 85%
  • 1 Snatch 95% OR 1 RM
    *Once complete, work back down ladder

FRIDAY
 
A. 15
Complete the following cycle 3x
  • 10 Up/Downs
  • 10 Alt Slow Mtn Climbers
  • 10 Good Mornings (PVC)
  • 10 Boot Strappers
    *Between Cycles, focus on shoulders, hips, or ankle for individual prep
B. 25
  • For Completion: Percentage-based Deadlifts
  • *Between each set,20-40 DU or 1 min practice
C. 5
5 min AMRAP
  • 1 Rope Climb
  • 10 Burpees
  • 2 Rope Climbs
  • 10 Bupress
  • 3 Rope Climbs
  • 10 Burpees
    *ETC until time expires. Score as total reps.
S1: None 
S2: 10′ Climb
S3: Walk up
D. 15
Extra Credit
Death by KB Swing 70/53#
Min 1 – 1 Swing + 15 Air Squats
Min 2 – 2 Swings + 15 Air Squats
Etc…
*30 sec on swings / 30 sec on squats. If you make min 10, reverse ladder (10-9-8-7, etc)

SATURDAY
 
A1. 10
Jog 1 mile or Row an easy 2,000
*10 min cap, this should be a very easy effort
 
A2. 10
Complete 50 of each. Partition creatively:
  • Sloppy Push-ups
  • Boot strappers
  • Scorpions
  • Iron Cross
  • Lunge Twists
B. 20
20 Min AMRAP
  • Run 1 mile (buy-in)
  • 50 Walking Lunges
  • 40 Box Jumps
  • 30 Burpees
  • 20 Muscle Ups
    *If you complete the MU, begin round 2 with Walking Lunges. DO NOT RUN THE MILE 2x
    **Score as total reps
 
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