9.20.14

photo-11CFE:

Off Site Trail Run Today

Contact CFE Coaches for Details

 

CFCore @ 830AM

Free Class @ 9AM

Weightlifting @ 3PM

CF @ 930 & 1030AM

 

 

 

CF:

MOB

DYNWU

 

WOD: Score Time for Each Round

3 Rounds. 2M Rest between Each Round.

100m Plate Carry Run (45/25)

10 Thrusters (135/95)

10 Burpees

10 Thrusters (135/95)

10 Burpees

100m Plate Carry Run (45/25)

 

$$ Cash Out $$

Split Workload as Needed to Complete Quickly and Proficiently 

50 Pushups

50 Weighted Pull-ups

50 Hanging Strict Leg Raises

 


9.19.14

photo-9CF:

MOB

WU Push Jerk Movement Pattern 

 

A. Push Jerk

2-2-2-2-2

Work for Heavy 2R

 

B. 3M CAP 

150 AbMat SU/or 50 GHD/ or As Many Reps as Possible in CAP

 

C. 16 Rounds

100m Sprint

3 Burpee Box Jumps


9.18.14

photo-7CFE:

MOB

DYNWU

5 by 1200m

2M Rest

 

 

 

 

CF:

MOB

DYNWU

A. GWOD: 3 Rounds

30s Hollow Body Hold

5 Candlesticks

5 Hero to Jump Squat

 

B. 12M AMRAP: 

6 Bear Complex (115/75)

12 Tire Flips (Heavy as Possible)

6 T2B

 

C. Tabatas

Plank Hold

CTF Clapping Pushups

Glute Hip Bridge Ups

 


9.17.14

photo-8CFE:

MOB

DYNWU

800m Run

15 Pull-ups

30 Box Jumps

1600m Run

15 Pull-ups

30 Box Jumps

800m Run

 

CF:

MOB

DYNWU

A. GWOD: 2 Rds for Quality

10s Handstand Hold

10 GHD SU

10 Back Hip Ext

 

B. For Time:

100 Single Jump Rope

25 Dbl Unders

100 Wallballs (20/14) 

25 DL (135/95)

100m Front Rack Walking Lunge (135/95)

 

C. Isolation Work: 3 by 8

Single Arm DB Press (45/25) Each Arm

Barbell Row (45/35)

Strict BB Press (45/35)

Scap Narrow Push Up on KB


Athlete of the Month: Ronald Morgan

S__DDA5It is such an amazing honor to be named as the CrossFit SolaFide Athlete of the Month among so many great Athletes. My time spent here at Solafide has felt much like being a part of a big family. I have been encouraged, challenged and supported by both the Athletes and the Coaches.

I’m supposed to tell you a little about myself something I don’t do well but here it goes. I’m a 38 year old single man who lives in pleasant view TN. I grew up in Cheatham County where I played sports in high school. I was never a person who liked working out and I hated running. I’ve worked for FBC Joelton for the past 8 years as a custodian. The second and fourth Tuesday of the month I help feed the homeless under the Jefferson St Bridge in Nashville. I love serving others in any way that I can.

In October of 2011 I ran my first half marathon at the Clarksville Half Marathon. The success I had there propelled me on to 5 more half marathons and 5 marathons along with a 20 miler over the last 3 years. While I once hated running now I had found a passion for it. While I had built my endurance up I lacked the speed that I wanted so I sought out other training programs to help improve my marathon times.

In the summer of 2012 while on a mission trip to Puerto Rico with a team that included Heather Hippensteel there were several conversations about the Crossfit games and Crossfit in general. So in December of 2012 I took an On Ramp class at Crossfit Solafide. After taking the class I wasn’t sure if I would be able to do the movements with all the mobility issues I had. Not sure if Crossfit was the right fit for me and with a heavy spring marathon schedule I decided to try some other training programs during the Spring. After not seeing the results I wanted I decided to give Crossfit a chance.

In September of 2013 I took my first CFE class with coach Tori at CrossFit SolaFide. It was a challenging workout but what surprised me the most was the encouragement and support I got from other athletes whom I had never met before that day. I knew that strength training would have to become part of my training routine if I was going to get the results that I desired. Coach April has been amazing at helping me strengthen my core muscles which not only has helped with my running but also with my lifting. Coach Wendy has diligently and patiently helped me with my Olympic lifts which has helped me with my foot speed while running. Coach Dean one morning after a WOD took time to help me with my squats. He gave me several different exercises to help me improve my squats and strengthen my hips which has produced amazing results. Coach Nicole at every turn has taken the time to help me with jumping rope, rowing, rope climbing and has been a big influence in changing my running technique.

The combination of CFE and CF has significantly improved my speed and stamina as well as increased my strength. I look forward to the fall marathon season and the results I can achieve. I hope to be able to continue to improve my skills with the help of great Coaches and the support of the SolaFide Athletes. Coming to Crossfit Solafide has been one of the best decisions I have made in my life!

 

“Your work produced by Faith, your labor prompted by Love, and your Endurance inspired by Hope” 1 Thessalonians 1:3

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