Im am working on the site while it is live, Please forgive the craziness.

I have restructured all program information into 3 tiers.

One is basically a modified FAQ (Start Here)

One goes into the various programs we offer (Personal Training and more)

And the third is a catch all for extra Non-essential nonsense(extra)

What do you think of this new structure?

Are there any other questions you think I should add to the Start Here section?

I know There isnt much information in these categories yet, but Im going to sleep.

HAH

Physical Confidence: The ability to recognize the (your)body's physical limitations and abilities, and operate within these abilities without fear of failure.

This is one of the intangibles of physical fitness training, yet one of the most important aspects that we, as athletes, could ever hope to garner. This confidence allows us to do well in our chosen sports, helps us through our daily physical challenges; and more importantly... the lack thereof hinders the everyday Joe and forces them into a life of physical distress.

One simple fact: our aging generations, generally, fear breaking a hip or otherwise simply lack the motor development to lift an object of any size over their head. You used to only see this in advanced age, but it has become more common in younger generations, even starting as young as 45. If you know someone who is starting to suffer from an obvious lack of physical confidence, offer to go walking with them, get them involved with a local swimming program, somehow get physical activity back into their lives. It will enrich both of your lives.

In younger generations, it is a faltering physical confidence that makes you take a look at a physical feat, such as a CrossFit workout, and say "that's crazy, I could never do that". I argue to say " You just don't know you can do it".


Daniel performing a basic forward vault.

Today's workout

5 rounds for time:

50 Mountain Climbers (50 each leg)
25 Situps

Lots of festivals this time of year in Memphis. My only complaint is the weather. I guess we all need to suck it up and keep on keepin on.


Cory feeling the pain of Angie



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Todays Workout

10 rounds:

100 meter sprint
1 minute rest

Good Combinaiton!



Why does Tim always look like he just got done smoking something after every workout?


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Today's Workout


For Time:

75 Burpees

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Recent Whiteboard

Today it storms, tomorrow we CrossFit.

Prepare for the mud.

Consider yourself warned

One of the fundamental requirements of all plyometric movement is the ability to maintain control in the concentric phase. The concentric phase in a squat is simply the bottom position of the movement (below parallel). Without balance in this phase, power is wasted in an attempt to over compensate for subtle movements and power is lost in the launch. We will experiment with this today.

Today's Workout:

10 rounds

- Static squat hold 25 seconds... to high jump (Bring yourself slowly into the concentric phase of the squat, and hold this position for 25 seconds. After 25 seconds, explode into a jump as high as you can)
- 1 minute rest


Note the loss of power as instability becomes prominent.

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Brooke Mid-Thruster


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Yesterday's Whiteboard

Too little emphasis is placed on plyometric conditioning and the effect it has on jump development. A strong vertical/horizontal/plyo jump is an innate survival skill. And something we should practice frequently. This weeks trio of bodyweight workouts will assist in the development of the groups of muscle responsible for explosive jumping movements.

The power for this jump was generated from plyometric contraction and release from the first bench step.


Today's Workout

5 rounds for time.

75 toe jumps (Think of jump-roping with no rope) or single jump ropes
15 Tuck Jumps (Jump and pull your knees to your chest mid-jump)

Even Little Miller.

Miller showing us how to row


GOOD JOB MILLER!

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Today's Workout

5 Rounds for time:

10 Jumping Jacks
10 Squats
10 Pushups
10 Mountain Climbers
10 Situps
10 Leg Raises

My friends have started asking me to dress up like Richard Simmons next halloween. Shane created a simulation of what I might look like:



We shall see if this develops into reality.

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Todays Workout

5 Rounds for time:

100 jumping jacks
100 mountain climbers

Written on 4/08/2008 by Alex Shalman, creator of the Practical Personal Development blog.

Way before the sun peeks over the horizon, a few chosen people awaken from their slumber and dive head first into their day. These chosen few accomplish a ton before the rest of us would ever consider rising from our nice warm beds.

Who are these juggernauts that have command over the morning hours?

In theory, your productivity level shouldn't differ if you rise at 4am or 11am. What matters is the quality of sleep that's giving your mind and body sufficient time to recover.

These early rising juggernauts, these unstoppable agents of productivity, they see things differently. They see these early hours as their chance to lay claim to their share of the day. They rise with purpose, act with determination, and achieve ruthlessly.

The sun has not caught me in bed in fifty years. - Thomas Jefferson

The world is in awe of these special people, so let's take a look at what pops them out of bed like a toaster strudel and what gets them up, sometimes before the alarm!

1. Appointment With Waking: The harsh truth about the human body is that we're creatures of habit. In some ways this can be extremely inconvenient when trying to take on new things. However, if we allow ourselves to live within the rules of our body's natural cycle, which is a 24-hour circadian rhythm, we will be pleased with the body's functionality.

This means that when you find a waking hour that will work best for you each day of the week, you should stick to it. This will allow your body to want to support you in your endeavor of waking up, and rise you out of bed feeling fresh as a daisy.

2. The King and The Pauper Way Of Eating: The way our bodies function optimally is if we eat like a king in the morning and a pauper in the evening. This means that it's best to eat heavier, bigger portions in the morning because these meals will give us high energy throughout the day and then burn off.

Eating like a pauper, meaning small light meals, in the evening allows us to go to sleep on an empty stomach. If your body is functioning normally, and you don't have stomach ulcers, going to sleep on a mostly empty stomach will allow you to sleep better. This nightly fast allows your body to take it's focus away from digestion and put it towards repair and rejuvenation of the body's cells.

3. Living With Purpose: Young children will do anything to avoid going to sleep at night. These same children are also the ones that can't wait to get out of bed first thing in the world. The simple reason for this non-lazy behavior is that they don't want to miss a thing.

As adults we may need more persuasion than 'not wanting to miss a thing'. This is why we take extra steps in creating fun, life changing goals, and scheduling specific ways of how we'll get a step closer to these goals during this coming day. What we all need is not necessary a cause we're willing to die for, but at least a cause we're willing to LIVE for.

4. Plan Your Day: We can say we're going to live with purpose, but unless we plan, we can tell ourselves that we'll start living with purpose next week, or the week after that. Planning is one of the fundamental ways to maximize your mind to achieve your goals, and as such it plays a critical role in allowing us to have an awesome day, everyday. We need not do more than take 15 minutes the night before to succinctly organize the next days schedule.

A schedule complete with waking time, most important things of the day, eating and recreational allowances. Having a tight schedule allows me to live out my day with definitive purpose, while getting more done, having more fun, and not wasting precious moments of my life.

“Happy people plan actions, they don't plan results” - Dennis Wholey

5. The Water Hack: A bit of water before bed and half a liter as soon as you get up. The water before bed will serve in the rejuvenation process we mentioned above. While you sleep all your cells will fill up with this fresh water and create an over all well being within your body.

The water in the morning does two things. One is it provides your first dose of water to get your mind and body going. Another function, as told to me by my endocrinology teacher (a very qualified person to say this), is that a dose of water in the morning triggers a cascade of physiological functions that engages your digestive system and causes you to excrete feces. You'll feel nice and light first thing in the morning!

6. Work That Body: In number 1 above I mentioned that our bodies adapt around a 24-hour circadian rhythm. This works for sleep, eating, exercise, and many other bodily functions. We're a pretty efficient physiological machine when you think about it. This is why getting a dose of exercise is optimal in the morning. It gets the blood flowing and stimulates you to function on a higher level.

"Those who think they have not time for bodily exercise will sooner or later have to find time for illness." - Edward Stanley

Once you're used to this routine, your body will prepare by providing you with high energy before you start to work out. As you can see, if you wake up with this high energy, you're going to just pop out of bed.

7. Have 'Me' Time: No morning is completely satisfying unless you've scheduled in some 'Me' time. Whether you enjoy meditating to clear you mind and give you laser sharp focus, or reading to gain some new knowledge about the world, make sure you schedule in this time.

There may very a variety of things you enjoy doing, so this will be custom tailored to the individual. The point is that when you have something you REALLY enjoy doing right when you get up, you won't be able to wait until that alarm goes off till you jump out of bed and get to it!

See, that's all it takes! Try it for a couple weeks, get used to it, and soon you'll be relishing sunrises like this:

All workouts this week will be based on dynamic bodyweight movements, this includes the 3x weekly bodyweight workouts, and your scheduled personal training schedules.

Prepare for boot camp style workouts this week.

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Todays Workout

For time:

70 Jumping Jacks
60 Mountain Climbers (60 each leg)
50 Crunches
40 Squats
30 Pushups
20 Tuck Jumps
10 Burpees


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Cory with a beautiful Clean receive

Hey guys,

Im working out the kinks on how I will be presenting the Commando Krav Maga classes. I have decided to make it a second program to run parallel with the CrossFit personal training program. More details to be released soon.


Todays Workout

10 100 meter sprints
Rest 1 minute between each sprint.

Brooke working on ring pushups



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Yesterdays Whiteboard