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WEEK OF 9.29-10.3

9/28/2014

 

SOME FOOD FOR THOUGHT

A gym member shared this post from another gym on Facebook with me today and I felt like I would share it also.  Not everything in their post applies to us at CFT but most of it does.  All of you make CFT what it is not the building we are in.  As we are adding coaches and our current coaches transition into new jobs in and out of the gym as well as becoming parents or coaches in the community we appreciate each and everyone of you who encourages us daily. 


"CrossFit Verve recently wrote a great blogpost that we felt the need to post as well. All credit goes to Verve for writing this piece.

We love our gym, we are comfortable here, we have friends, and this is our home away from home for many of us. Just like in our home with roommates, we can create some habits that are less than desirable like leaving dirty dishes in the sink, random socks jammed in the couch, dried toothpaste in the sink, etc. The same bad habits can happen at the gym but now we are talking about equipment, cleanliness, and bodily funds. Verve has some great equipment (some of the best available) and prides itself on being one of the more clean and organized boxes out there. Boxlife Magazine recently posted a great article on some general guidelines for keeping friendly with our housemates.

Rule 1: Put. Your. Crap. Away.
Seems obvious enough, right? I assume you all clean up your own dishes when you’re done eating at home—you wouldn’t wait for someone else to do it for you. There’s nothing more infuriating for a box owner and coach to see plates left out or a stray band tied round a pull-up bar after class. Space and time is often a premium for a CrossFit class, and no one wants to waste it by cleaning up someone else’s shit. So do everyone a big favor and take pride in your box by putting your gear away. It’s really not that hard. If you want to take it a step further, help your fellow athletes clean up too. Many hands make light work.


Rule 2: Don’t drop the barbell when you’re stripping the plates.
When you are cleaning up, save your coach from a brain aneurism and strip down your barbell properly. This means you should lift the barbell and slide the plates off of it, then place it back on the floor—don’t just let it crash to the ground. This is how they get damaged, and as your coach will tell you, they’re not cheap to replace. The bars in our gym range from $200 to $500 per bar. Each bar has it’s own intricate bearing system that allows it to spins easily and when dropped naked on the ground, will seriously decrease the life of the bar. IF YOU GET NOTHING ELSE FROM THIS POST, PLEASE LET THIS BE YOUR TAKE AWAY!!!


Rule 3: If you’ve sweated on the equipment, bled on the equipment or cried on the equipment, wipe it down.
Aside from being on obvious point of hygiene, it really isn’t a pleasant sensation to grab a wall ball that’s wetter than a new born baby, or sit your ass down on an abmat that might as well have been placed against the bare skin of the person before you. Grab a paper towel and disinfectant, and take the 30 seconds to wipe down your equipment. Please do it—for everyone’s sake.


Rule 4: Don’t steal other people’s equipment.
When you’re setting up for a chipper (or any WOD that requires numerous pieces of equipment), you try to set up your area with the gear in such a way to make everything easily accessible as you switch from movement to movement. And this can even extend to the pull-up bar—especially if you need to attach a band. So when some fool takes your wall ball or steals your bar in the middle of a WOD, you have every right to feel upset. It’s a CrossFit faux paux that should NEVER, EVER happen.


Rule 5: Don’t be late.
Maybe a minute or two is ok for some boxes, but I know there are some gyms that have burpee penalties for a late arrival, and others that simply turn an athlete away if they turn up 5 minutes after class has started. Remember, the box isn’t a globo gym—you can’t turn up whenever you please (unless it’s Open gym). Classes run in a box, and people pay good money to attend them and get their hours’ worth of fitness and instruction. There are few other things more annoying than watching a straggler turn up and think they can just jump into class as if nothing has happened. Hell no, son. Go home, and have enough respect for your classmates and coaches to arrive on time.


Rule 6: Check in/Sign up for class.
This applies both to drop-ins and regular box attendees. If you are a member of a popular gym, and you know that classes get pretty full, give your coach a heads up by signing up online. We’ve all been through WODs that have had to been altered significantly because there wasn’t enough equipment/space to go around, and it’s not fun. There are class caps for a reason, so save your coach the trouble of having to change the WOD around and just sign up. If you do not sign up or are wait listed and cannot join a class at another time, please be prepared to have a modified workout as people that were able to sign up have priority for equipment. If you can’t make a class, please don’t forget to cancel so your fellow gym mates can take your spot.


Rule 7: Pay attention when the coach is giving instruction.
It doesn’t matter if you’ve been doing CrossFit for 1 month or 5 years, it’s disrespectful to have your own private conversation or do your own thing when the coach is trying to give instruction to the class. You may know how to perform each movement off the top of your head, but not everyone does, so just be patient and quiet and let everyone get the full benefits of the coaches’ knowledge. Besides, you might learn something new about the lift that you would have otherwise missed!


Rule 8: Don’t have a conversation with someone in the middle of a workout.
If your “short” conversation is going to force me to warm up again, then you might want to save it till after the workout.


Rule 9: If you ask to borrow an athlete’s gear—give it back when you’re done.
Have you ever had someone ask if they can borrow your roll of tape, only to find that they keep passing it off to every single person who suddenly needs to wrap themselves up like a mummy? And you’ve always had a suspicion that someone else might have conveniently ‘lost’ those wrist straps you lent them a few weeks ago. Don’t be a jerk, if you borrow some gear, give it back when YOU are done with it—not the entire class.


Rule 10: Don’t move the chalk bucket mid-WOD.
I believe that chalk, much like PEDs, are essentially to an athlete’s success in a workout. The buckets containing this white gold are usually tactically placed so as to be easily accessible to as many people as possible in the midst of a WOD. If someone decides to move it to their area, then all hell breaks loose. At least for me. Hell hath no fury like a Brit denied his chalk.


Rule 11: Respect an athlete’s space.
This is crucial for safety purposes, as well as the focus of the athlete. If someone is preparing for a major lift, don’t walk behind them, in front of them, or anywhere close to them. If they need to bail, the last thing a coach wants to see happen is the bar strike an athlete standing too close, or worse yet have an athlete fall back on to someone else’s equipment.


Rule 12: Try to avoid ghost riding.!!!!!!!!!!!!!!!!!!!!
Ghost riding refers to the phenomenon of dropping barbells, kettlebells and all manner of equipment from overhead, regardless of the situation or weight. This is important because dumbbells, kettlebells and barbells with thin plates can bounce when dropped from overhead and ricochet into yourself and other athletes. While it is very satisfying to hear the crash of the weights against the floor, try to reserve the sensation for the strictly heavy lifts. We got some new pretty 10# and 15# plates that are already starting to explode at the seams. This phenomenon happens when bars are dropped from the top when only those plates are on the bar. Make an effort to drop the bar from no higher than the hang and the coaches heads’ won’t explode.


Rule 13: Introduce yourself to newcomers.
Hopefully your coach will take the initiative and announce a drop-in or a new member when you turn up for class. That’s the first step. But you should view it as your duty as a member of your box to make sure that the new athlete feels welcome in a new environment—especially if it’s their first taste of CrossFit. Furthermore, the new member will probably give a positive review of your box to their friends, which will bring in new business for your coach and help the community grow.


Ververs – we appreciate you and everything about you that makes our gym what it is, but following these few simple guidelines make this operation smooth like butta!!!"

WORKOUTS

MONDAY
15min Snatch
Technique
THEN
3 Rounds
10 Snatch 115/75
20 F2R
30 Double-unders
THURSDAY
Shoulder Press
3-3-3-3-3-3-3-3
10min EMOM
6 Power Cleans
TUESDAY
Back Squat
3-3-3-3-3-3-3-3
12min AMRAP
20 Pushups
20 Air Squats


FRIDAY
100 Double Unders
4 Rounds
15 Pull-ups
30 Sit-ups
100 Double Unders
WEDNESDAY
25 min AMRAP
50 Wallballs
RUn 400m
50 Burpees
Run 400m


SATURDAY
Iron Eagle Comp Prep Work
4 Rounds
15 T2B
15 Push-ups
20 FR Walking Lunge

WEEK OF 9.22-9.26

9/22/2014

 

T-SHIRTS, DRAWSTRING BAGS, THERMALS, 
TANKS, SHORTS, AND KOOZIES!!!!!

We will have order forms today hopefully by the 4:15 class. Money is due by Friday or yours will not get ordered. Here is a break down of what we will have!! 
We will not order again until November.
T-Shirt:
Front:
CrossFit Tullahoma
Logo
Back:
TN Flag Logo 
Sleeve:
American Flag
Tank:
Front:
CFT Logo
Back:
TN Flag Logo

Thermal:
Front:
CFT Logo
Shorts:
Front:
CrossFit Tullahoma
Back:
CFT Logo
(These will be like the Rogue Fitness MMA Shorts)

Drawstring Bag:
Black Bag with the CFT Logo on it.
Koozies:
We have CrossFit Tullahoma/ KillCliff Koozies for slim cans.
Prices: 
T-Shirt $25 
Tank: $20 
Thermal: $30
Shorts: $40
Drawstring Bag: $10
Koozies: $3

WORKOUTS

MONDAY
20min Practice/ Find 1RM Hang Squat Clean
THEN
10min AMRAP
10 Burpees
20 Double-Unders
TUESDAY
30 min AMRAP
10 Snatches
10 Overhead Squats
Run 400m
WEDNESDAY
21-15-9
Deadlift 
Box Jump
21-15-9
Wallball
Pushup

THURSDAY
Back Squat
5-5-5-5-5-5-5-5
Shoulder Press
5-5-5-5-5-5-5-5
FRIDAY
30 Clean and Jerks 185/115
Then 
200 Situps

WEEK OF 9.15-9.19

9/15/2014

 

building blocks

Are we striving for complete fitness or are we falling short missing pieces?

When a contractor is building a house it takes a lot of different elements to make it complete.  You start with a foundation and go from there adding framing, flooring, roofing, electricity, and so on.  You finish with decorations, paint, furniture, and some landscaping.  That makes a house a house.  

In regards to fitness, the gym is just 1 block of an overall bigger picture.  Take this pyramid for instance:  If you remove any section the pyramid would crumble or fall short. This week as you are rushing around from A to B to C do a self assessment. Eating clean is very tough if you are not organized to start with baby steps.  In the 15 min before or after class pick something and work on it pull-ups, handstands, etc. Don't settle for just showing up and doing what is on the board. On days off go to the park, hiking, or find a adult league to play soccer, softball, or football. Eat Clean, Work Hard, Play Hard, Sleep. 
Picture

WORKOUTS

MONDAY
For Time:
1-12 Push-ups
10 Sit-ups Between Sets
Run 2 Miles 
TUESDAY
15 Min AMRAP
8 Power Cleans 135/95
16 Front Rack Lunges 135/95
24 Double Unders
WEDNESDAY
For Time:
7 Rounds
10 S2O 95/65
10 T2B/20 F2R
THURSDAY
For Time:
Row 500m
Run 400m
30 Burpees
20 HSPU
10 Snatches 115/75
FRIDAY 

FIGHT
GONE
BAD

WEEK OF 9.8-9.12

9/9/2014

 
We apologize for the technical difficulties and not having the workouts up sooner. 

WORKOUTS

MONDAY
Front Squat
Warm-up 3-3-3
HEAVY 1-1-1-1-1-1-1-1-1-1
Then
12 min Ladder
1,1,2,2,3,3,4,4....
Power Cleans 135/95
Burpees
TUESDAY
20 Min AMRAP
6 HSPU
18 Sit-ups
Run 200m
WEDNESDAY
Shoulder Press
Warm-up 3-3-3
HEAVY 1-1-1-1-1-1-1-1-1-1
THEN
5 min Max Wallballs
5 min Max Pullups
THURSDAY
30 min AMRAP
Run 400m
Row 250m

FRIDAY
Deadlift
Warm-up 3-3-3
HEAVY 1-1-1-1-1-1-1-1-1-1
Then
20 Deadlifts 225/185
20 Hang Cleans 185/135
20 Shoulder to Overhead 135/95
10min Time Cap

Week of 9.2- 9.5

9/2/2014

 

ANNOUNCEMENTS

1.      101 Classes will now be Monday Wednesday Friday at 6:15 only.

2.      Membership Appreciation!

What is this? It is a 20% discount for referring a friend to CFT.

How do I get this? It is simple! Invite a friend to CFT during the month of September. If they signup and pay for a membership in October you receive a 20% discount that month! If you have 5 people join and use your name in Oct. your membership is FREE that month!! 5x20%=100%off

Conditions? 1) New members can only use 1 current member as a reference. 2) Discount is not applicable for couples. It will be taken from 1 of the people not both. 3) Regardless of if the new member joins in September they must be a member October 1st for discount to apply.

If this is a success we may look at keeping it around so it is up to you. You are our advertisement. Other than social media we try to only advertise with the schools and other organizations by donations to help the community out.

3.      Saturday September 6 we are having a going away party for Max as he prepares to go back home to Germany at Tim and Rikki’s.

4.      Don’t forget Yoga: Currently Mondays at 9:15am and Thursdays at 6:15pm.  If it continues to grow we will look at adding more classes.

5.      GetFit Tullahoma is September 13 at 9am. We will have open gym there on stage at the mall.  Everyone make it a point to show up even if you normally don’t on Saturdays.  It is always fun and a great way for us to show the community what we do. After the workout we will have a booth set up, so stay and talk to others about how CFT has helped you out. 

workouts

MONDAY
Closed
TUESDAY
20min AMRAP
10 Wallballs
10 T2B
Run 200m
WEDNESDAY
Push-Press
Warm-up 5-5-5
HEAVY 5-5-5-5-5
Then
10 min AMRAP
5 Power Cleans
10 Burpees
THURSDAY
Front Squat
Warm-up 3-3-3
HEAVY 3-3-3-3-3-3-3
Then
20-15-10-5
Deadlifts
Pullups
FRIDAY
Snatch
Work up to a heavy single.
Then
15 min EMOM
3- Snatches
    Picture
    CrossFit Journal: The Performance-Based Lifestyle Resource
    CrossFit Journal
    Picture
    CrossFit.com
    Picture
    Mobility WOD
    Picture
    Rogue Fitness


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