Monday, November 30, 2009

Turkey Hangover

Warm up: row 500m, then 3 rounds of 5 over head squat, 5 pull up, 5 push up, 5 situp 5 back ext, 5 ring dip

Str:  3x5 push press

WOD: 21-18-15-12-9-6 of Front Squat and Situp

The RX weight is 185 according to .COM

However, i have yet to meet the human that can do 185 in a timely manner.   Pick your weight wisely.

Sunday, November 29, 2009

Ready for a week of diet?

Warm up: row 800m, then 10 OHS, 10 push up, 50 double unders

STR: dead lift 3x5

WOD: 150 Kettle Bell Swings for time

use 1 pood

Ok, so we all give MMT a hard time... ALL THE TIME. However, on this side of the coin, I am going to sing the praises of the Ole'MMT. After doing the strength portion of the workout, plus the 150 kbs, MMT wanted to do Hellen
WHY?  I will never know
Hellen as RX after all the other stuff: 7:59. Posting a time like that considering a week of food debauchery... well I am impressed. Good job MMT.

Friday, November 27, 2009

Burn off turkey.

Warm up: 10 kb swings, 10 squats, 10 back ext, 10 ab mat sit ups, 3 rounds


STR: Bench Press 3x5 or Squat 3x5.

WOD: Row 1000m, 50 burpees, Row 1000m.

Huge shot out to Marc, Barry and Hoff for getting us on WDAM. Thanks guys! We had a lot a new folks come to the gym this week and a lot of you guys played hooky. Tisk Tisk. Hope to see all of you back in the gym... as Marc Ginn says, "you gotta get lean"

Gym will be open from 10-11 tomorrow. Hope to see you there.

Thursday, November 26, 2009

Happy Turkey Day

Happy Thanksgiving everyone! The Gym will be closed today. Here is the rest of the schedule for this weekend:

Friday- 6am class, 7am class, 9am class, 10am class, 11 am class, 1pm-3pm open gym.

If you need me to be up there for another scheduled time, please don't hesitate to give me a call (6015546254).

The pre-turkey day WOD

3x5 shoulder press, then...

Fight Gone Bad Task Priority

3 rounds of

20 wall ball
20 sumo deadlift high pull
20 box jump
20 push press
20 calorie row.

This workout is miserable.

Friday's wod: CARDIO MELT DOWN.

Tuesday, November 24, 2009

Row, Pull up and Burpee

Warm up: 5 OHS, 5 front squat, 5 Air squat, 5 push up, 20 arm circles, 20 leg kicks, run 400m. Then spend 3-5min working on handstands.

STR: Dead Lift- 3x5


Row 300
15 pull up
15 burpee
row 300
12 pull up
12 burpee
row 300
9 pull up
9 burpee

Cool Down: 25 toes to bar, 25 ghd situp.

Monday, November 23, 2009

Monday, Monday, Monday with a 7 liter Hemi!

Warm up:Run 400m, 5 push up, 5 pull up, 1 round of dynamic stretching, rinse, repeat!


For time:
50 Walking Lunges
20 Clean and Jerk (#135)
30 Ring Dips
25 Wall balls (20#,12#)
30 GHD Sit Ups or abmat depending on class size.
30 KBS
75 Double Unders (3 times the amount of reps if doing singles)

The gym will be closed all day on thursday. If you are interested in coming Friday, saturday or sunday you need to let me know sometime this week. On Friday, we will be closing early do due the fact that i have to go to Best Buy and get a huge flat screen while it is still on sale. :)

Friday, November 20, 2009

Pic of the Day

Tyler finishes the week with a 1 Max Rep PR! Good job, Grizzley!

thursday and friday


Find Max on: Clean and Jerk


Complete as many rounds as possible in 3 minutes:

3 Power Clean 155 lbs

6 Push Ups

9 knees to elbow

Perform Air Squats on Rounds 1, 3, 5 and Ring Dips on Rounds 2, 4, 6.

Repeat this sequence 4 times (4 rounds). Rest for 1 minutes between the 3 minute rounds.

FRIDAY: Easy Day

Tabata Kettle Bell swings
Tabata situps
Tabata Row
Tabata Push Press

Sorry for the late post. Next week we are in full swing with 5\3\1. We will be closed for thanksgiving for sure. Let me know what days you would like to work out and i will make sure the gym is open.

Wednesday, November 18, 2009


Warm up: 50 jumping jacks to get warm, then practice double unders.

Row 500m
50 double unders
50 abmats
run 400m
40 double unders
40 push ups
row 300m
30 double unders
30 k2e
run 400m

Most of you guys were thrashed after Karen, so this is an active recovery day. Should take about 16-18min or so... Chuck did it in 11, but hey he is half cyborg.

RANT: No, it never gets easier...

Tuesday, November 17, 2009

Killer Karen!

Warm up: 400m run, 500m row. Then stretch quads and hammys

WOD: Karen

150 wall balls

Cool Down: Hold the plank position for as long as possible.

Notes: MMT had a smoking fast time of 5:48 as Rx
Kellar had a fast time of 8:11 as Rx

Admiral Diamond Dave had the best Male Plank Hold with: 5:31
Steph-oooooooo had the best female time of 6:00min (WOW)

The Skirt award of the day goes to Jerry... yessir. Josh, you made the board dude. AWESOME performance man!

The "no show" award goes to Molasses. COME TO THE GYM!

Monday, November 16, 2009

Modified Tillman

Warm up: 3 sets of Bench Press

STR: 1 set of 5 reps, 1 set of 3 reps, 1 set of 1 rep. On the last set you should try to get Amrap.

WOD: MOD Tillman

5 rounds

5 deadlift 225 or heavier
run 200m
15 pull up

Cool Down: 10 k2e, 10 toes 2 bar, 10 walk me down, 10 inch worms, 10 v-sits

Sunday, November 15, 2009


So Randy won a decision and the saints are 9-0. There is another UFC fight coming up and if you guys want to get together to watch it let me know, because I will gladly volunteer Marc's house and tv! This week will be our third week of our strength program. We will run this cycle for 2 more months.

At the end of the two month period we will re-test our 1rm using the crossfit total.

This time of year brings very unique circumstances/excuses. Halloween, thanksgiving, Christmas, and new years are single days that turn into weeks of gluttony. We take time out of schedules to visit family, buy gifts, hunt, etc and usually forget about the healthy lifestyle we have been leading. Why is this?

Nationwide, gym attendance, not membership, will be lower than the rest of the year. AND then WHAM!! January 1st piggy backs in with new years resolutions... We all know how seriously we take our resolutions. So why take so much time off? I can understand and might even support taking a week off if you are suffering burnout or an injury. However I have never understood bailing on fitness for weeks or in this case months at a time. By taking that much time off, you are digging a mighty big hole to come out of. Don't be that guy or gal.

Also, please don't be the person that blames the program you follow. P-90x didn't work for me, Crossfit sucks, Gym Jones is stupid, 8min abs did nothing for me... Man up or woman up and point the finger where it needs to be pointed. If you stick with something, anything for that matter, you will see results. Ex- breathing, you breathe you live, you don't, well you die. Example: Versus, you come here 4-5 times a week, workout, follow our nutrition advice and I can promise you, you will get the results you are looking for. Finish what you start! Remember, you can results or excuses not both. So what's it going to be? Bound by nothing or bound by your excuses?

Friday, November 13, 2009


Warm up: 5 jumping pull up, 5 sit up, 5 back ext, 10 air squat. 3 rounds

Str: 3x3 back squat. HUGE SHOUT OUT TO TONY DAY!

WOD Helen
3 round for time of:

run 400m
21 kbs
12 pull up

compare this to your time in september.

Have a good weekend. Heavy strength week next week... may the force be with you.

Thursday, November 12, 2009

What is your excuse?

Google Team Hoyt to find out more.


Warm up: run 400m and then take 10min to actively stretch. Do heel to hand mountain climbers, double feet mountain climbers, hydrants, hip flexor stretches, pigeon. Then perform 3x10 back ext.

STR: shoulder press- 3x3 use 85-90% of 1rm. Last set do amrap.

WOD: 5 rounds of

8 hang power clean
15 push up
8 chest 2 bar pull up.

Core: 50 back ext or goodmorning and 50 reps of ab movement of your choice.

Chris- all this can be done with dumbbells. Skip the goodmornings due to the hammy.

Wednesday, November 11, 2009

Warm up: Set PR for 1mile run

50 wall balls for time
rest 3 min
50 wall balls for time.
rest 3 min
50 abmat for time
rest 3 min
50 abmat for time

Nothing Fancy just wodness!

Tuesday, November 10, 2009

Copy Me?

Warm up: 15 jumping jacks, 10 jumping pull ups, 15 air squats, 15 jump squats, 15 lunges.

Skill- One Max set of dead hang pull ups. (post to new record board)

STR: Dead Lift 3x3 [ use 70-80% of your one rep max for the first set and 80-85% for 2nd and 90% for the third] Make sure you are not using a weight that is not challenging and then hoping up 75 or 80lbs. Do not waste sets!!!

Row 500
40-30-20-10 of KBS and Double Under

Monday, November 9, 2009

Rain Rain go away!

Warm up: 5ohs, 5 pull up, 5 ring dip, 5 ghd back ext, 5 abmat situp, 3rounds

Str- 3x3 bench or shoulder press

go to failure on your 3rd set


Run 400 meters

40 Box Jump


40 Wall Ball

20 Ring Dips

40 Squats

20 Push Press

40 Burpees

20 Pull ups

Run 400 meters

Friday, November 6, 2009

I thought you would never get here!

Well hello Friday! I got one question, How do you like me RIGHT NOW (thats for you Nascar Tyler). Just a warning, there might not be any bread, cheese, mayo or other fatty, high carb sides to go with or on the meat being cooked. I ain't losing people!


Today starting at 5ish, we will be cooking out at the gym. Feel free to hang out, eat, drink and be merry.

Also, the diet challenge is in full swing! I am very proud of all of you who have signed up!

*Gym dues are due the 15th. Non-compliance will result in beheading.*

Warm up: Hang Clean and Jerk

Start with #45 and take as many sets as you need to get to a modestly heavy triple. You should be able to maintain perfect form throughout all sets. Do not let your ego compromise your spinal integrity. JERK, things to focus on: Rack position, maintaining a rigid core, explosion through the hips, getting under fast. Notice I said nothing about pushing the weight with the arms... that is because you do not need to. You are pushing yourself under the weight. Use your body to jump the weight up, then get yo butt under it!

Strength: Front Squat or back squat

3 sets of 5 reps. Same rules apply. Take 90% of your 1rm then take 90% of that number for your work sets. On the last set, do AMRAP. If you do not have a spotter working out with you, please use common sense, be safe and come sign up at my gym because we have great spotters here.

WOD: 4 rounds of

8 power snatch (choose a weight that is hard but doable.)
Row 250m

*if you do not have a rower, do sprints 200m sprints. If you do not have a barbell for the snatch, use a dumbbell and do 4 per arm. Cheers Mates!

Thursday, November 5, 2009

Back in the saddle.

Strength: Shoulder Press
3 sets of 5 reps. Same rules apply from earlier in the week. First, if you missed the bench press on monday, feel free to make it up here. Use 3 sets as a warm up, do not go heavy during the warm ups. Remember to take 90% of your 1rm then take another 90% of that number. example my 1rm is 170: 90% of that is 153, 90% of 153 is 137. So I would use 135 for the first 2 sets of 5. On the last set, I would do as many reps as possible. Hopefully getting 5 or more.

WOD: 3 rounds of:

Run 800m
3 muscle ups
30 sit ups
30 dumbbell or kettle bell swing.

Make sure you weigh in tonight for the Weight Loss Challenge!

Wednesday, November 4, 2009

Off day from strength

Warm up: BB complex
shoulder press 5 reps
hang clean 5 reps
hang squat clean 5 reps
push jerk 5 reps
push up 5 reps

Do three rounds of complex: 45, 65, 95

Skill: Hang Clean 5x5. If you feel sluggish, worn out, burnt, tired, etc... work more on technique. If you are feeling up to the hang clean, feel free to lift relatively heavy. Stick strictly to 5 reps no overages please.

WOD: Cindy

20min AMRAP of
5 pullup
10 push up
15 squats

Today is the day you need to weigh in and take a before and after photo. If you want to participate but do not attend the gym, please send me and an email @

Anyone wanna PR this old named WOD? Over 30 rounds anyone?

Tuesday, November 3, 2009

late post due to a bum wheel.

Sorry again for late post, I busted my ankle at the gym, um, trying to save a baby from a lion that escaped the zoo.

Warm up: For some reason, people had a huge problem with the warm up... it took, tops, 7minutes. 25kbs, 10 pull ups, 1 sprint of 30m, 20 lunges, 20 leg swings, 10 of each: pvc deadlift, overhead squat, thrusters, sprint again, 10 jumping squats then one more sprint. JP, if you are reading this, the next warm up will be worse...way worse, like you may wanna leave your helmet on while you do it. jk.

Strength work: 3x5 dead lift. Take 90% of your 5 rep max, then take 90% of that number. For example my 5 rep max is 315. 90% of that is 283. Now take 90% of 283. Which is 255! Now that the math is done start lifting! my sets looked like this

Warm up Dead lift: 8 reps @135, 5 reps 185, 5 reps 205. WORK SETS: 5 reps 255, 5 reps 260, on the last set of this program do as many reps as possible in the last set. 260 10 reps... Perhaps i need to go up in weight to stay closer to 5reps.

Immediately following the strength portion follow it up with 2 sets of max dips.

WOD 5 rounds of

7 thruster 65#, 75#, 95#
7 deadlift use 50-60% of 1rm from the crossfit total. If that is too heavy, scale it!
10 knee to elbow

If you want to follow the basic outline for the zone diet google CrossFit journal article 21. Also, look up Robb Wolf's 42 ways to skin the zone article, i think its like 4$. Everyone that wants to compete will need to weigh in tomorrow. Some businesses in the hattiesburg area have stepped up and added some prizes. Also, Mary had a great IDEA! If you remember you numbers from the crossfit total, write them down now. we will be testing again an whomever has the best improvement will also win some dope prizes! Yes I said dope. Rules for the TOTAL challenge will be posted soon along with the dates and time lines.

Someone asked me today, "How can you have a diet challenge and a weight loss challenge going on at the same time?" If you put great food in your body should respond with great performance. It is possible to lose BAD weight while increasing overall strength.

Monday, November 2, 2009

Starting Strength Program

Warm up: 10 air squats, 10 pull ups, run a suicide at 60%, 10 ohs pvc, 10 push ups, suicide @ 60%

Str: choose either bench or shoulder press and perform 3 sets of 5 reps. Pick a weight that is 75%-80% of your 1rm. On the last set of 5 reps if you are able to get more than 5 reps... well REP it out to failure.

Skill: 2 sets of max rep of Kipping or dead hang pull up. rest 90sec between efforts.

WOD: 3 rounds
Push Press 15 reps (do not go heavy)
Box Jump 15 reps 24in box or higher. stack weights on your box if you dont have a tall one.
Sprint a suicide 2reps- total distance, one way is about 30m. So a down and back would be 60m.

optional yet mandatory cool down: Core- 25 abmat, 25, ghd sit up, 50, back ext, 25 k2e or toes 2 bar.

Sunday, November 1, 2009

Food Challenge

Ok so here we go, we are having a diet challenge for this month! Here are some rules: You must weigh in at the gym by tuesday November the 3rd. We will be awarding a prize to the person that either A. Loses the most weight according to our scale or B. Has the best before and after photo. We will have a judge panel voting on the photos. This is no joke. The people already signed up are: Kellar, Steve, Paula, Angie, Sam, Josh, Marc, Brandi... others will sign up from our boot camp classes.

The contest will officially begin the 3rd and end on the 26th, Thanksgiving Day. I am providing a list of Foods and will also add meals of the day and recipes of the day. If you do not attend our gym and want to compete feel free to email in before and after photos. Its only 23 days!! Good luck. I am going to be hard to beat! :)

Veggie List:


Bean Sprouts



JalapeƱo Peppers


Snow Peas




Beans, green or wax





Spaghetti Squash

Turnip Greens

Artichoke Hearts

Bok Choy






Water Chestnuts





Lettuce, iceberg or romaine


Swiss Chard


Bamboo Shoots

Brussel Sprouts

Collard Greens

Green or Red Peppers




Yellow Squash


1 tablespoon of almond, cashew or natural peanut butter

2 teaspoons of olive oil

1 tablespoon of mustard

½ tablespoon or ½ of a pre-packaged pat of butter

1 tablespoon of light cream cheese

2 tablespoons of guacamole

Meat: Chicken, Turkey, Steak, Fish here are a few examples:
  • Ground sirloin
  • Ground beef with less than 10-percent fat
Cuts from the short loin (called various name in various places):
  • Short Loin
  • Tenderloin Roast
  • T-Bone steak
  • Porterhouse Steak
  • Tenderloin Steak
  • Filet Mignon
  • Fillet Steak
  • Top Loin Steak
  • Strip Steak
  • Kansas City Steak
  • New York Strip Steak
  • Hotel-Style Steak
  • Sirloin Strip Steak
  • Club Steak
  • Country Club Steak
  • Delmonico Steak
  • Shell Steak
Cuts from the Sirloin, which can be called:
  • Tri-Tip
  • Sirloin Steak
  • Top Sirloin
  • Coulotte Steak
  • Cap Steak
  • Round-Bone Steak
  • Beef Loin
  • Flap Steak
  • Flap Meat
Cuts from the Round, which can be called:
  • Bottom Round
  • Top Round
  • Eye (of the) Round
  • Round Tip Roast
  • Rump Roast
  • Round Tip Steak
  • Ball Tip Steak
  • Beef Sirloin Tip Steak
  • Breakfast Steak
  • Knuckle Steak
  • Sandwich Steak
  • Minute Steak
  • Round Steak
Other Acceptable Beef Cuts:
  • Flank Steak
  • London Broil

Pork: Acceptable List

  • Boiled ham
  • Tenderlion
  • Loin
  • Lean, well-trimmed chops
  • Canadian bacon