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Training 150420 – 150425

Published on April 19, 2015 by in Training

hester

Monday Training

A.10

AMRAP 7

  • 50m Shuffle
  • 10 Air Squats
  • 100m Shuffle
  • 10 Walking Lunge Steps
  • 50m Shuffle
  • 10 Sloppy Push-ups

*Spend Last 3 min warming up shoulders

(pass throughs, field goals, Reverse Grip Pass throughs 10 ea)

A2. 5

Spend 5 min working up to weight used in block b

B. 6

Deadlift 3×3 – 70%, 80%, 90%

new set every  90 sec

C. 25

10 Rounds for Time

  • 1 Clean & Jerk (155/105#)
  • 1 Round Cindy
  • 2 C&J
  • 1Round Cindy
  • 3 C&J
  • 1 Round Cindy

*Continue pattern until 10 Clean and Jerks are reached.

**Must finish with round of Cindy after finishing 10 C&J.

(Cindy= 5 pull-ups, 10 Push-ups, 15 Air Squats)

S1- 135/95

S2- 115/75, Banded PU

S3-75/55, Ring Rows

D. 15

Extra Credit

12 min EMOM

Min 1- L-sit Hang

Min 2- Weighted Plank Hold (45/25#)

Min 3- Rest


 

Tuesday Training

A.10

2 rounds:

  • 10 WBS
  • 10 Spider-mans
  • 10 Supermans
  • 10 Kipping Swings
  • 10 leg swings (ea leg)

Spend remaining time on band distraction opening hips

A2. 5

Spend 5 min working up to weight used in block B.

B. 8

Front Squat 3×3 – 70%, 80%, 90%

new set every  90 sec

C. 20

Complete for time:

  • 15 Thrusters 115/75#
  • 3 Legless Rope Climbs
  • 12 Thrusters
  • 2 Legless Rope Climbs
  • 9 Thrusters
  • 1 Rope Climb

S1- Rope Climbs with legs

S2- 95/65#, ½ Rope Ascends

S3- 75/55, 3:1 Floor Pulls

D. 10

Extra Credit

5 RFT

  • 5 MU
  • 5 Deficit HSPU (parallettes or 2 x 45# plates)

 

Wednesday Training

A. 10

1 min of each:

  • Good Morning
  • Jumping Jacks
  • Mountain Climbers
  • Standing Inch Worm

Then w/Barbell

  • Muscle Clean
  • Strict Press
  • Front Squat

A2. 10

First Rib Clean up (60 sec per side x 2 times):

B. 10

10 min AMRAP

  • 10 Chest to Bar Pull-ups
  • 10 Hand Release Pull-ups
  • 10 Hang Power Cleans (95/65#)
  • 10 Push Jerks
  • 10 GHD Sit-ups
  • 20 Double Unders

S1- Pull-ups, ½ DU Attempts

S2- Banded Pull-ups, 75/55#, Abmat Sit-ups, 2:1 SU

S3- RR, 45/55, 1:1 SU

C. 10

Extra Credit

9 min EMOM

  • Min 1- 100m Farmers Carry (70/53s)
  • Min 2- 20 Box Jumps (24/20”)
  • Min 3- 15 T2B

 

Thursday Training

A.10

Work for 40 sec, rest for 20 sec

  • Single Unders
  • Air Squats
  • Scorpions
  • Sloppy Push-ups

Spend Remaining time rolling T-Spine

A2. 5

Spend 5 min working up to starting weight on block B

B. 10

Snatch (new set every :90)

3@70%

3@75%

2@80%

2@85%

1@90%

1@95-100%

C. 20

AMRAP 20

  • Run 400m
  • 40’ Handstand Walk
  • 20 Alternating Front Rack Lunges (135/95#)

S1- 8 Wall Walks, 115/75#

S2- :30 HS Wall Hold, 95/65#

S3- :30 Plank Hold, 45/35#


 

Friday Training

A. 10

20m each for 2 Rounds

  • Knee Pulls
  • Quad Pulls
  • Lateral Lunges
  • Toe Pulls
  • Carioca
  • Scissor Kicks
  • Scorpion (5 ea leg)

A2. 5

Take 5 min to work up to weight used in block B.

B. 10

5X5 Back Squat, progressive (do not exceed 80%)

C.10

5 Timed Rounds for Reps

  • 20/15 Cal Row
  • 7 Squat Cleans (135/95#)
    * new round every 2:00.  Score is total Squat Cleans

S1- 115/75#

S2- 95/65#

S3- 75/55# Front Squats only


 

Saturday Training

Classes cancelled, Squat Clinic.

 
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formats

Training 150413 – 150418

Published on April 12, 2015 by in Training

marg smile

MONDAY TRAINING

A.10

Work on the following for 10 min

  • 10 Jumping squats (for height)

  • 10 Kipping Swings

  • 10 Leg swings (ea leg, on rig)

  • 10 Sloppy Push Ups

Spend the last 3 min with banded distraction on hips

B. 10

5 x 5 FRONT SQUAT @ 75%

*New set every 2:00

C. 30

3 Rounds

  • 30 Wallball 20/14

  • 30 CTB pull-ups

  • Row 30/25 Calories

S1: Std PU

S2: Banded PU, 14/10 WB

S3: 20 reps / Cals, Ring Rows, 14/10 WB

D. 10

Extra Credit

10 Minutes

  • Odd- Handstand walk 20′

  • Even- 12 Toe to bar


TUESDAY TRAINING

A.10

5 cycles of:

  • 1 Shuttle run (10m down & back, 25m down & back, 50m down & back)

  • 10 up downs

Spend remaining time with PVC pipe:

  • Dislocates

  • Fig 8’s

  • Leg Swings

B. 10

POWER SNATCH + HANG SQUAT SNATCH + SQUAT SNATCH (7 X 1), TnG, progressive

*New set every 2:00

C. 20

7 Rounds for time

  • 3 Power clean 225/155

  • 4 Strict deficit HSPUs (45/25)

*If scaling loading use approx 80- 85% of 1rm power clean

S1: Use 80-85%, std strict HSPU

S2: Used 70-75%, 1-2 abmat strict HSPU

S3: Use 60%, std floor push ups or slight elevation as needed

D. 15

Extra Credit

For 15 min, Every 3:00: Sprint 400m


WEDNESDAY TRAINING

Recovery Wednesday

A.10

  • 400m run

  • 10 lunge twists

  • 10 ghd sit ups

  • 10 kipping swings

  • 10 sloppy push ups

  • 10 iron cross

  • 10 scorpions

  • Run 200m

A2. 15

https://youtu.be/5XsOb86izvA

The Cool Down

3:30 ME Burpees, 1 min “rest”, 3:30 row (easy), 3 min lumbar stretches (dog/cat, spiderman, iron cross, scorpion, etc)

C. 10

BACK SQUAT (3 X 3) @ 70-80-90%

*New set every 2:00

D. 10

7 Min AMRAP:

  • 3- Thruster 95/65

  • 3- Toe to bar

  • 6- Thruster

  • 6- Toe to bar

  • 9- Thruster

  • 9- Toe to bar

*Keep working up the ladder in the same pattern for 7 minutes. Score total reps

S1: Knee-to-chest

S2: 75/55, inverted sit up

S3: 45/35, abmat sit up


THURSDAY TRAINING

A.10

  • 5 Strict Pullups

  • 10 PVC Pass throughs

  • 5 Stict Pullups

  • 20 Boot Strappers

  • 5 Strict Pullups

  • 20 Jumping Squats

  • 5 Strict Pullups

  • 10 PVC Pass throughs

Any remaining time, roll t-spine and lats

B. 7

DEATH BY MUSCLE UPS (AMRAP – ROUNDS AND REPS)

minute 1 = 1 muscle up

minute 2 = 2 muscle ups

minute 3 = 3 muscle ups

keep adding one rep on the minute until you cannot complete the reps within the minute

*Scale as needed, only strict movements for scales (MU Transition, C2B, pullup, ring row, etc)

C1. 10

5 Rounds for time

  • 15 Calorie Row

  • 15 Wall Ball 20/14

rest 3 minutes

C2. 10

3 Rounds

  • 10 Deadlifts 275/185

  • 10 Bar Facing Burpees

S1: (1) none, (2) 245/165

S2: (1) 14/10, (2) 185/135

S3: (1) 14/10, (2) 115/75


FRIDAY TRAINING

A1. 10

  • Row 250m

  • 15 Good Mornings

  • 15 Straight leg DL w/ empty bar

Perform cycle 3x

A2. 5

Build to starting weight for Block B.

*Instructors may choose to work 1 of the following for technique in 20 min.

B. 15

POWER CLEAN + HANG SQUAT CLEAN + SQUAT CLEAN (7×1), progressive

*new set every 2 minutes

C. 30

7 Rounds For Time

  • 200m Run

  • 7 Box Jumps 30/24”

  • 200m Run

  • 7 Kettlebell Swings 70/53
    *rest 90 seconds between rounds. Score as total time or rounds + reps

S1: 24/20 (jumps), 53/35

S2: 24/20 (step ups), 35/20

S3: 24/20 (step ups), 20/15# DB

D. 20

Extra Credit

For Completion, at comfortable speed

  • 5 Legless Rope Climbs

  • 30 Pistols

  • 80′ Handstand Walk

  • 30 Second L Sit Hold on Rings


SATURDAY TRAINING

A. 20

Perform following for 15 min
Partner 1, run 200m

Partner 2, stretch

B. 15

Partner work

3 Rounds of:

  • Row 250m

  • 12 Over the rower burpees

*P1 works, P2 rests & counts.

YOU MUST GET FASTER WITH EACH ROUND. PACE ACCORDINGLY!

C. 20

Partner workout

10 Rounds for time:

  • 6 Power Snatches 95/65#

  • 9 Hang Squat Cleans

  • 12 Overhead Squats

  • 24 Double Unders

*One partner working at a time, must complete full round before partner 2 begins. 1 Round = 1 partner completing 51 reps in the rounds. Each partner will complete 5 rounds or will work until capped.

S1: 75/55, DU or attempts

S2: 55/45, 2x singles

S3: 45/35, singles

 
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formats

Training 150406 – 150411

Published on April 5, 2015 by in Training

anna lauren

Monday Training

A.10
10m each for x2

  • Knee Pulls
  • Quad Pulls
  • Lateral Lunges
  • Toe Pulls
  • Carioca
  • Scissor Kicks
  • Scorpion (5 ea leg)

A2. 5
3 Burpees every :15 for 16 rounds.

B. 5
Spend 5 min working on Split Jerk technique with PVC/Barbell
(Instructor led)

C. 10
EMOM x 10
Power Clean + Split Jerk (Progressive)

D. 15
“Amanda”
9-7-5

  • Muscle Ups
  • Snatch (135/95#)
    *Rx must be full “squat” snatch

S1- 2:1 Pull-ups/Ring dips = 1 MU, 115/75 (power snatch)
S2- 3:1 Banded Pull-ups (no dips), 95/65#
S3- 3:1 Ring Rows, 75/55#

Compare to 140530


 

Tuesday Training

A.10
2 rounds:

  • Turkish Get Ups (2 each side)
  • Kettle bell Swings (10)
  • WBS (10)
  • Spider-man Lunges (10)
  • Supermans (10)
  • Single Unders (40)

A2. 10
10 min handstand push up position work (Instructor led)

B. 10
5×5 Back Squat @ 75% (new set every :90)

C. 15
Amrap 15

1 Thruster (135/95#)
1 Strict C2B
1 Strict HSPU
2 Thrusters
2 Strict C2B
2 Strict HSPU
Etc….

*Keep continuing this pattern for 15 min. Score is based off of total reps completed.

S1- 115/75, 1 abmat
S2- 95/65, 2 abmats
S3- 65/45, 15 sec hold = 1 HSPU

D. Extra-sprint work
For 5:00
Run 50m every :30
For 5:00
Rum 100m every :30
For 5:00
Run 50m every :30


 

Wednesday Training

A. 10

  • 10m each for x2
  • Knee Pulls
  • Quad Pulls
  • Lateral Lunges
  • Toe Pulls
  • Carioca
  • Scissor Kicks
  • Scorpion (5 ea leg)

A2. 10
Squat Therapy 3 of 3

B. 30
AMRAP 30

  • Row 1000m
  • 90 Double Unders
  • 80 Ab mat sit-ups
  • 70 Hand Release Push-ups
  • 60 Wallballs (20/14#)
  • 50 Hang Power Cleans (95/65#)
  • 40 Push Press (95/65#)
  • 30 Front Squats (95/65#)
  • 20 Burpees
  • 10 Muscle Ups

S1- Half DU, C2B Pull-ups
S2- Half DU or attempts, 14/10 WB, 65/45 (HALF BB MOVEMENTS)
S3- HALF ALL REPS: Singles, Elevated PU, 45/35, Ring Rows

*Score as total time or total reps


 

Thursday Training

A.10
2 rounds:

  • Turkish Get Ups
  • Kettle bell Swings
  • WBS
  • Spider-man Lunges
  • Supermans
  • 40 Single Unders

A2. 10
3 rounds for quality
:20 L-sit
40ft HS walk
2 Legless rope climbs
*Scale as needed. Knee tucks / Wall holds / Rope Walk-ups, etc

B. 10
EMOM x 10
Squat Snatch (Progressive)
*Work to a heavy single. No missed lifts.

C. 15
AMRAP 15

  • Row 750m
  • 15 Burpee Box Jumps (24/20”)
  • 12 Alternating Pistols (6 ea leg)

S1- 2:1 Air Squats
S2- Step ups
S3- None


 

Friday Training

A. 10

  • 10m each for x2
  • Knee Pulls
  • Quad Pulls
  • Lateral Lunges
  • Toe Pulls
  • Carioca
  • Scissor Kicks
  • Scorpion (5 ea leg)

A2. 5
Take 5 min & work up to weight used in block B.

B. 5
EMOM x5
3 Deadlifts @ 75%
*All singles, no tng reps

C.15
3 RFT: (165/115#)

  • 11 Deadlifts
  • 9 Hang Power Cleans
  • 7 Front Squats
  • 5 Shoulder-to-overhead

S1- 135/95
S2- 115/75
S3- 95/65


 

Saturday Training

A. 15
Jog 100m
10 inch worms
Jog 100m
10 boot strappers
Jog 100m
10 lunge twists
Jog 100m
10 Samson stretches
 
Repeat for 10 min, then spend 5 min stretching calves on rig.

B. 20

3 Rounds for Pace

  • 400m Run

  • 500m Row
    *Rest 2 min between. 5 min cut time per round.

C. 20

10-9-8-7-6-5-4-3-2-1 of:

  • 30/24” Box Overs

  • 95/65 Thrusters

  • Pull-ups

S1: 24/20”
S2: 24/20” step ups, 75/55, Banded Pullups
S3: 24/20” step ups, 45/35, Ring Rows

 
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formats

Training 150330 – 150404

Published on March 29, 2015 by in Training

chris float

Monday Training
A.10
10 of each for 5 minutes:
· Russian Baby Makers
· Up/Down Broad Jump
· Spider-man Lunge
· Pass Through
Then
10 of each for 5 minutes: (with Barbell)
· Straight Leg Deadlift
· Hang Clean (Squat)
· Push Jerk/Split Jerk (5 each)
· Hang Muscle Snatch

A2. 5
Take 5 min to work up to weight used in block B

B. 5
5 min EMOM
· Back Squat 3 reps (Across)

C. 20
3Rounds for time:
· 10 Chest-to-bar Pull-ups
· 10 Front Squat (165/115#)
· 10 Bar Facing Burpee

S1- Pull-ups, 135/95#
S2- Light Band, 115/75#
S3- Heavy Band/RR, 75/55#

D. Extra accessory work
EMOMx12
· Odd-10 WBS
· Even-20′ handstand walk


 

Tuesday 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

A2. 5
5 min to work up to weight used in block B

B. 10
EMOMx10
· 3 TnG Power Cleans (Across)

C. 21
· Min 1- 15/12 Cal Row
· Min 2- 15 KBS (70/53#)
· Min 3- 50 Double Unders

S1- 53/35#, ½ DU Attempts
S2- 35/20#, 2:1 Singles
S3- 1:1 Singles

D. Extra: Snatch Complex
3×3
· 1 Snatch Grip DL
· 1 Power Snatch
· 1 OHS
· 1 Snatch Balance


 

Wednesday Training (Recovery)
A.10
10 of each for 5 minutes:
· Russian Baby Makers
· Up/Down Broad Jump
· Spider-man Lunge
· Pass Through
Then
10 of each for 5 minutes: (with Barbell)
· Straight Leg Deadlift
· Hang Clean (Squat)
· Push Jerk/Split Jerk (5 each)
· Hang Muscle Snatch

B. 10
Squat Therapy 2 of 3

C. 10
“Diane”
21-15-9
· Deadlift (225/155#)
· HSPU

S1- 205/155#, 1 Abmat
S2- 185/135#, 2 Abmats
S3- 135/95#, Standard Push-ups


 

Thursday 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. 10
3 Rounds for time:
· 50′ Overhead Walking Lunges 45/25#
· 20 Jumping Squats
*Scale lunge weight as needed

rest 5 min

C. 15
· 21 KB Push Press (53/35#)
· 9 Muscle Up
· 15 KB Push Press
· 7 Muscle Up
· 9 KB Push Press
· 5 Muscle Up

S1- 35/20, 2 Pull-up/2 Ring Dips=1 MU
S2- 2 Ring Row/2 Box Dips
S3- None


 

Friday Training
A.10
10 of each for 5 minutes:
· Russian Baby Makers
· Up/Down Broad Jump
· Spider-man Lunge
· Pass Through
Then
10 of each for 5 minutes: (with Barbell)
· Straight Leg Deadlift
· Hang Clean (Squat)
· Push Jerk/Split Jerk (5 each)
· Hang Muscle Snatch

B. 30
3 RFT:
· 10 Toes-to-bar
· 10 Box Jumps (24/20#)

S1- Knees-to-chest, Step ups
S2- Inverted Sit-ups
S3- Sit-ups

Rest 2 min

3 RFT:
· 20 GHD Sit-ups
· 10 Squat Cleans (135/95#)

S1- WB Sit-ups, 115/75#
S2- 95/65#
S3- Power Cleans only 75/55#

Rest 2 Min

21-18-15
· Ground to Overhead (115/75#)
· Burpees

S1- 95/65
S2- 75/55
S3- 55/45, half burpees


 

Saturday Training

A.10
2 rounds of :40/:20
Air Squats
Leg Swings(1 round each leg)
Good Mornings
Pass Through

B. 45

For Time

  • Run 800m
  • 50 Push-ups
  • 50 Air Squats
  • Run 800m
  • 50 Push-ups
  • 50 Air Squats
  • Run 800m
 
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formats

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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