Good Bathroom Reading Material:
http://stronglifts.com/how-to-squat-with-proper-technique-fix-common-problems/ Please Excuse the Language.
10 by 100M
20M MOB: Do not Underestimate your Ability to see Huge Increases in your Movements and Load by Utilizing Proper and Adequate Mobility
$$ Optional $$
10 Toe Thru Rings
10 GHD Situps
Then 3 RFT:
10 Air Squats
As Many of you are aware The St Jude Memphis Marathon this past wknd was cancelled due to weather and unsafe road conditions for Runners, Spectators, and Volunteers
Our CFE Team worked so hard to make it to this Marathon…Fundraising, Training, and Traveling all the way to Memphis just to find out they would not be able to run 26.2
Today we want to do a WOD in their Honor. Come and WOD for our Runners and Coaches, for our Sponsors and Donors, and For the Kids!!! Every dollar raised will still be going towards the Children at St Jude’s Childrens Hospital. Our Athletes raised over $26,000 and the Memphis Marathon raised $8.2 Million!!!
26 Abmat Situps
2 Bar Muscle Ups
26 Dbl Unders
2 Wall Climbs (Nose touches Floor and Wall in Start/Finish Position)
26 Wallballs (20/14)
2 Rope Climbs
2 HSPU w/Med Ball between Knees (20/14)
26 Broad Jump Burpees (1 Mat Distance)
2 Heavy Tire Flips (Heavy as Possible)
26 DL (205/135)
2 Hang Cleans (205/135)
Its a busy weekend for CFSF Athletes!!!
*We have 21 CFE Athletes running the St Jude’s Memphis Marathon
*Jingle Bell Jog 5K is Happening Downtown today
*We have Athletes Competing at CrossFit Rampage’s Christmas Throw Down
*And Today is our Sister Box Swap with SECF
Hope you can pick just one of these happenings and give it your all!!
If you picked up an Angel from the box we must have those gifts turned in today!!!!
10 Box Jumps
CF: ALL ATHLETES REPORT TO SECF: Child Watch will be available at our Box for your Munchkins
WOD: Programming Provided by SECF Coaches
9 Lat BB Burpees
6 Alt KB Snatch
5 Russian KB to Goblet Squat
4 KB Split Jerks
3 KB Lunges
2 Jumping Air Squats
**Athlete Check in 9-920AM. Please get to the box NO Later than 915AM
WOD is Completed as a Ladder. 12-1 will be Completed at SECF then Athletes will Run to CFSF and Complete 1-12 at CFSF then Run back to SECF to Complete WOD. WOD will be Done in Heats.
Please Remember to bring back the Angels that you Adopted this Month! Gifts do NOT have to be wrapped. Please just put your gift in a bag with the Angel that took attached to the bag or inside the bag. There will be Food for after the WOD if you would like to bring a dish to share and Prizes awarded for the Tackiest Shirt or Sweater as well as to Top Time for Male/Female.
*** In the Case of Inclement Weather we will post Updates here as well as our FB Page.
My name is Grant Cloaninger and I just turned 30…yikes! I was born and raised in Charlotte, NC and grew up playing multiple sports from football and wrestling to swimming and tennis. Not your normal combinations, but it always made for an active childhood. My mom and dad did a great job continually reminding me of the importance of physical activity and giving everything you’ve got in whatever it is you choose. I attended college at West Point and played tennis there, as well as Sprint Football. I felt extremely fortunate to be given the opportunity to stay in competitive sports for as long as I did.
As life got busy, as it always does, I did my best to stay in shape but always missed the competitive aspect of sports and the bond that competition provides to athletes. In May of 2011, a friend invited me to Optio Crossfit in Fort Rucker, AL where I met two great people, the owners John and April Munson, and was introduced to Crossfit. For two short weeks I was humbled on a daily basis by a new form of fitness before I moved to Clarksville. I googled Crossfit immediately upon arrival, but had no luck in finding a box, so I went back to my old workout routine.
In 2012 I drove over to Crossfit SolaFide “the old box” and Cole Spitzack let me be his partner for a WOD, probably to make sure I didn’t hurt myself. I don’t remember the exact WOD, but it was multiple rounds that included a row, a run, kettlebell swings, pullups, and Cole running beside me reminding me we were almost done (I never knew you could be told you were almost done on a 400m run that many times). I met and was honored to train and compete with not only great athletes but just down right good people; Shane, Raul, Fadi, Jarod, Luis, Toby, Tony, Haku, Shanon…the list is much longer but I showed up every day knowing whoever was in my class was going to make me better. I am blown away by how that time at the old box shaped the start of my Crossfit experience with mentally and physically challenging workouts, but most importantly the friendships and inspiration that continue to overwhelm me. From then on I knew how important Crossfit was going to be in my life and how much of an impact it was going to make in this community here in Clarksville.
SolaFide continues to prove that time and time again by providing not just an environment to better your fitness level, but to improve who you are as a person. No matter how fast I complete a workout or how many PRs I set, the highlight of my Crossfit experience will always be competing with my better half, Christine, in WOD for Paws Fundraiser. You can do a lot of amazing things by yourself, but nothing is quite as inspiring as seeing someone you love giving 100% and then some. It wouldn’t be right if I didn’t thank her for letting me put in the amount of time I do at the gym, coming home with ripped hands, and somehow getting chalk on almost everything we own.
I am truly honored to be selected as Athlete of the Month and humbled and amazed by the effort of each athlete that I cross paths with at the box. No matter your fitness level or Crossfit experience, your ability to inspire me to work harder and faster each time I step in the gym is remarkable. But most importantly you motivate me in all aspects of life to be better. Thanks to all the Coaches and Athletes for the effort you give on a daily basis and the impact it has on our community.
“Faith that Transforms, Strength that is Revealed” – Old CFSF Shirt Quote
“The Lord is my light and my salvation; whom shall I fear? The Lord is the strength of my life; of whom shall I be afraid?” Psalm 27:1
A. Gymnastics WOD:
3 Cartwheels (Actually take the time to get these!)
5 Strict Chin Ups (Underhand Grip on Pullup Bar)
B. Strict Shoulder Press
5 by 3. Increasing Load.
C. “Filthy Fifty’
50 Box Jumps (24/20)
50 Jumping Pullups
50 KB Swings (53/35)
50 Walking Lunges (25 Each Leg)
50 Push Press (45/35)
50 Back Extensions (LV1-2: Superman)
50 Wallballs (20/14)
50 Dbl Unders