Month: April 2012

Tuesday May 1st, 2012

Dynamic Warmup


Samson Stretch with Compression

Sumo Groin



Pistol Progression: Narrow Stance Squatting

Box Pistol/Box Pistol with Plate/Box Pistol with Compression

Flossing Pistol from Rig/Hollow Body Rolling Pistol



2 Front Squat (155/105)  Bar comes from Floor

4 Chest to Bar Pushups

6 Lat Bar Jumps

8 T2B

10 Box Jumps



Monday April 30th, 2012

Dynamic Warmup

Bergener Warmup

400m Run or 500m Row for Pace


Clean and Jerk

Skill Transfer/Movement/Position Review


WOD: Clean and Jerk Ladder: 20Mins

30 Reps (135/95)

15 Reps (145/100)

5 Reps (155/105)

In remaining time get as many Reps as you can at (165/115)


Sunday April 29th, 2012

Open Gym today from 2-4pm.

All CrossFitters are Welcome!

Congrats again to all our runners!! 26.2 and 13.1 first timers!! So proud of your hard work, diligence, and perserverance!!

Integrity is not just doing the right thing; it’s a matter of having the right heart and allowing the person you are on the inside to match the person you are on the outside. This is how God is. This is how his people should be. Perhaps a good word to think of is “consistency.” There must be consistency between what is inside and what is outside. God is totally consistent. His actions and behaviors always match his character and nature. And his goal for us is nothing less. Christ’s objective for his disciples is to make us disciplined people. In the words of John Ortberg, “Disciplined people can do the right thing at the right time in the right way for the right reason.”

It’s self-evident that a hypocrite is unqualified to guide others toward attaining higher character. No one respects a person who talks a good game but fails to play by the rules. What a leader does will have a greater impact on those he or she wishes to lead than what a leader says. A person may forget 90 percent of what a leader says, but he or she will never forget how the leader lives. This is why Paul tells Timothy:

Be diligent in these matters; give yourself wholly to them, so that everyone may see your progress. Watch your life and doctrine closely. Persevere in them, because if you do, you will save both yourself and your hearers. 1 Timothy 4:15-16

Read more on biblical integrity here:


Saturday April 28th, 2012

Undisclosed Warmup

( I promise it will be fun! )

MOB: Hip/Hammie/Shoulders

WOD: Heavy “Jackie”

1000m Row

50 Thrusters (95/65)

30 Pullups

*** If you have a weighted vest bring it…and wear it!

We will have OPEN GYM on Sunday April 29th from 2-4pm.

Good luck to all of our athletes running the 1/2 and Full Marathon this wknd!!!

Friday April 27th, 2012


400m Run

500m Row

15 Wallballs

10 Ring Dips

5 Muscle Up/Progression

25 Pass Thrus

10 Rotating Chest Press




WOD: “21”

KB Press (53/35)

PVC Good Morning



Thursday April 26th, 2012

Bergener Warmup

Junkyard Dog


Groin/OH Snatch Prep

MOD:  Snatch Skill Transfer

Snatch Push Press (J)

OH Squat (L)

Pressing Snatch Balance (L)

Heaving Snatch Balance (L)

Snatch Balance (J/L)

Review Stance (J/L) and Grip

WOD: Snatch Ladder in 20 Mins

30 Snatch (95/65)

15 Snatch (105/75)

10 Snatch (115/85)

As Many Snatch @ (135/95) as you can get in remaining time. Score is for reps @ this final weight. You can do any Snatch you want: Hang, Power, Full, Split.

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040


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