Big NASTI 2020 Champions

We are so proud to present to you the 2020 Big NASTI Champions!

CrossFit Protocol hosted the 5th annual North Alabama Supertotal Team Invitational, or The Big NASTI, on January 25, 2020.

This event combines Powerlifting and Olympic Weightlifting into one big team ladder event. Each gym/box provides one team of 10 athletes composed of five men and five women.

Each athlete only participates in one of the five lifts.  A Female and male do the snatch, a different female and male do the clean & jerk, another female and male do the bench press, another female and male squat, and a final female and male deadlift.

The lifts are set up in a EMOM format with each lifter having one minute to complete their lift at the designated weight.

Our team trained hard for this event and fought for every pound in order to bring home the gold!

Couch to CrossFit 2020

Working out is miserable…when you try to do it alone without a plan. It makes us feel lost and self-conscious and anxious. We feel completely unprepared and dread every minute. This makes most of our efforts to get healthy doomed from the start. We can help you overcome that. We want to show you a program that will get you going from ground zero–with no exercise background whatsoever–no matter how much weight you have to lose or what you can do or can’t do. It will be the best hour of your day. And wow does it work. We call it “Couch to CrossFit.”

In Couch to CrossFit three of our coaches are going to work with you personally to build healthy fitness habits at a pace that’s right for you. Let’s be clear: you’re going to do hard work. Because that’s the only thing that works. If someone tells you otherwise, they’re lying. But that hard work is going to happen at the right pace for you, with new friends who are going through the exact same thing as you, to achieve the same goals as you. You will learn CrossFit movements, proper technique, nutrition, and mobility to keep your body healthy and happy. Classes will meet in small groups on Tuesdays, Thursdays, and Saturdays starting January 21st and ending February 8th. That’s nine sessions. Those nine sessions will change your life–and show you how to keep the progress coming for weeks and years to come. The cost is $250. And you will walk away knowing it was worth every penny.

We also invite you to join our Whole Life Challenge Team! For an extra $50 you will be registered for the Whole Life Challenge, which starts January 18th. Whole Life Challenge is a lifestyle challenge that we at CrossFit Impulse do every January. It really helps to kick start your healthy eating and fitness habits for the new year in a fun way by making it a game and a friendly competition. Sign-up here to join the team! While doing the Whole Life Challenge will reinforce your healthy new habits and CrossFit lifestyle, it is not a requirement for doing the Couch to CrossFit course.

We don’t care how out of shape you are. We don’t care how much weight you have to lose. This is for you and you can do this. If you’re saying “I can’t do CrossFit” then you are judging CrossFit based on what you’ve heard or what you’ve seen on TV–not the way we teach it at CrossFit Impulse. Give it a try. Give yourself a chance. Registration closes January 18th 2020. Click the link below right now and invest in yourself and your future. We want to be part of your journey.

Click Here to sign up for Couch to CrossFit 2020 

Training January 20th – 26th

SUNDAY

“This is the last website post that will list the week’s workouts. Workouts will now be posted through SugarWOD, our new workout tracking system. To view workouts, click the gray bubble at the bottom right of this website that says “WODs” or download the free SugarWOD app to your phone and get the full experience! You can track your PRs, display your results on our online leaderboard, chat with your gym buddies, and much more!”

2:30 pm ROM WOD

3 pm Coach’s Choice WOD

MONDAY

“This is the last website post that will list the week’s workouts. Workouts will now be posted through SugarWOD, our new workout tracking system. To view workouts, click the gray bubble at the bottom right of this website that says “WODs” or download the free SugarWOD app to your phone and get the full experience! You can track your PRs, display your results on our online leaderboard, chat with your gym buddies, and much more!”

“Under Fire”

For Time:
100 Double Unders, 5 Rope Climbs, 25 Push-ups
80 Double Unders, 4 Rope Climbs, 20 Push-ups
60 Double Unders, 3 Rope Climbs, 15 Push-ups
40 Double Unders, 2 Rope Climbs, 10 Push-ups
20 Double Unders, 1 Rope Climb, 5 Push-ups

*Time Cap: 25 min

——————————–

THUNDERDOME # 5

Max Effort: Front Squat
Dynamic Effort: 2-Board Bench Press
Homework: Bulgarian Split Squats

TUESDAY

“This is the last website post that will list the week’s workouts. Workouts will now be posted through SugarWOD, our new workout tracking system. To view workouts, click the gray bubble at the bottom right of this website that says “WODs” or download the free SugarWOD app to your phone and get the full experience! You can track your PRs, display your results on our online leaderboard, chat with your gym buddies, and much more!”

Back Squat Cycle Week 3 of 6

E2MOM for 8 Rounds
4 Back Squats

*Start with any one pair of plates on the bar.*Build to a 4RM.
*If you hit your max before the 8th round, back off 10-20# and keep performing lifts at that load for all remaining rounds.

-then-

Accessory Work:
Bulgarian Split Squats
3 Sets x 8 Reps (each leg)

*Load with Dumbbells.
*Use same load for all sets. Increase load each week.

WEDNESDAY

“This is the last website post that will list the week’s workouts. Workouts will now be posted through SugarWOD, our new workout tracking system. To view workouts, click the gray bubble at the bottom right of this website that says “WODs” or download the free SugarWOD app to your phone and get the full experience! You can track your PRs, display your results on our online leaderboard, chat with your gym buddies, and much more!”

“Frank the Tank”

AMRAP 5:
Buy-In: 50 Wallballs
12 Deadlifts (185/135)
12 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 35 Wallballs
9 Deadlifts (225/155)
9 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 20 Wallballs
6 Deadlifts (275/185)
6 Lateral Barbell Burpees

——————————-

THUNDERDOME # 6

Max Effort: Close Grip Press
Dynamic Effort: Sumo Deadlift
Homework: Kroc Rows

THURSDAY

“This is the last website post that will list the week’s workouts. Workouts will now be posted through SugarWOD, our new workout tracking system. To view workouts, click the gray bubble at the bottom right of this website that says “WODs” or download the free SugarWOD app to your phone and get the full experience! You can track your PRs, display your results on our online leaderboard, chat with your gym buddies, and much more!”

“Chain Reaction”

3 Rounds:
21/15 Calorie Row
21 Pull-ups

Directly into…

3 Rounds:
9 Power Cleans @ 115/80#
9 Push Jerks @ 115/80#

*Time Cap for Part 1: 10 min
*Overall Time Cap: 25 min

FRIDAY

“This is the last website post that will list the week’s workouts. Workouts will now be posted through SugarWOD, our new workout tracking system. To view workouts, click the gray bubble at the bottom right of this website that says “WODs” or download the free SugarWOD app to your phone and get the full experience! You can track your PRs, display your results on our online leaderboard, chat with your gym buddies, and much more!”

Find a max in the complex: Front Squat + 2 Split Jerks

-then-

“Satan’s Whiskers”

3 Rounds:
10 Toes to Bar
10 Front Squats @ 165/110#
10 Burpees

Time Cap: 12 min

SATURDAY

CLOSED: No classes today! Come support the CrossFit Impulse team at the Big NASTI at CrossFit Protocol from 8am-11am! It’s the best, free spectator event you’ll ever attend.

Training January 13th – 19th

SUNDAY

2:30 pm ROM WOD- mobility for CrossFit

3 pm Coach’s Choice WOD

MONDAY

Complex: 2 Hang Power Snatches + 3 Overhead Squats

Find a max in the complex: 2 Hang Power Snatches + 3 Overhead Squats

-then-

“Double Date”

AMRAP 15:
15 Hang Power Snatches @ 95/65#
15 Overhead Squats @ 95/65#
15 Pushups
150m Hill Run

——————————–

Thunderdome #3

Max Effort: Box Squat
Dynamic Effort: 2-Board Bench Press
Homework: Hip Extensions

TUESDAY

Back Squat Cycle Week 2 of 6

E2MOM for 8 Rounds
5 Back Squats

*Start with any one pair of plates on the bar.
*Build to a 5RM.
*If you hit your max before the 8th round, back off 10-20# and keep performing lifts at that load for all remaining rounds.
*Scored by heaviest successful set.

Accessory Work:
Bulgarian Split Squats
3 Sets x 8 Reps (each leg)

*Load with Dumbbells.
*Use same load for all sets. Increase load each week.

WEDNESDAY

“Fight Gone Bad”

3 Rounds:
1 Minute Wallballs
1 Minute Sumo Deadlift High Pulls @ 75/55#
1 Minute Box Jumps @ 20″/20″
1 Minute Push Press @ 75/55#
1 Minute Calorie Row
1 Minute Rest

—————————–

Thunerdome #4

Max Effort: Z Press
Dynamic Effort: Sumo Deadlift
Homework: Kroc Rows

THURSDAY

Every 100 seconds for 8 Rounds
Bench Press
8-5-5-3-3-1-1-1

*Move from sets of 8 to sets of 5 to sets of 3 to heavy singles as the rounds progress.
*Increase load each round.
*Start with any one set of bumpers on the bar.

-then-

“Bulletproof Shoulders”

4 Rounds for Quality, not Time or Load:

10 Strict Toes to Bar
10 Dumbbell Bench Press @ Moderate (all 10 reps unbroken each round)
10 Strict Pullups

*No more than 5 minutes allowed per round. If your first round takes more than 4 minutes, reduce load, reduce reps, or scale movements.
Rx+: Use the stall bar setup for Strict Toes to Bar and add weight to Strict Pullups

FRIDAY

“DT”

5 Rounds:
12 Deadlifts @ 155/105 #
9 Hang Power Cleans @ 155/105#
6 Push Jerks @ 155/105#

SATURDAY

“Parks and Wrecked”

Teams of 2:
AMRAP 25
200m Sandbag Run @ M/F*
10 Cleans^
2 Partner Tire Flips

*Only one partner carries the sandbag each round. Both partners run the 200m every round.
^Cleans get heavier each round. Partition the Cleans between partners as desired.

Clean Loads:
95/65#
115/75#
135/85#
155/105#
165/115#
185/125#
205/135#
225/155#
245/165#

Training January 6th- 12th

SUNDAY

2:30 pm ROM WOD – mobility for CrossFit
3 pm Coach’s Choice WOD

MONDAY

“Air Walker”

AMRAP 20:
200m Run
50 Double Unders
3 Rounds of “The Hang Chief”

1 Round of “The Hang Chief”:
3 Hang Power Cleans @ 135/95#
6 Pushups
9 Air Squats

———————————-

Thunderdome #1

Max Effort: Back Squat
Dynamic Effort: 2-Board Bench Press
Homework: Hip Extensions

TUESDAY

Back Squat Cycle Week 1 of 6

E2MOM for 8 Rounds
6 Back Squats
*Start with any one pair of plates on the bar.
*Build to a 6RM.
*If you hit your max before the 8th round, back off 10-20# and keep performing lifts at that load for all remaining rounds.
*Scored by heaviest successful set.

Accessory Work:
Bulgarian Split Squats
3 Sets x 8 Reps (each leg)
*Load with Dumbbells.
*Use same load for all sets. Increase load each week.

WEDNESDAY

Max: Power Clean + 5 Push Presses

E2MOM for 8 Rounds
1 Power Clean + 5 Push Presses

*Start with any one pair of plates on the bar.
*Work up to a max in the complex.
*If you hit your max before the 8th round, back off 10-20# and keep performing the complex at that load for all remaining rounds.

-then-

“Clothesline”

AMRAP 12:
2 Push Presses @ 115/80#
2 Situps or GHD Situps
2 Box Jump Overs @ 24/20″
4 Push Presses @ 115/80#
4 Situps or GHD Situps
4 Box Jump Overs @ 24/20″
6 Push Presses @ 115/80#
6 Situps or GHD Situps
6 Box Jump Overs @ 24/20″

Up by 2’s Until Finish

Rx+: Only use GHD Situps

———————————-

Thunderdome #2

Max Effort: Bench Press
Dynamic Effort: Sumo Deadlift
Homework: Kroc Rows

THURSDAY

“Viking Snatch”

In 2 minutes:
Partner 1: Row 400m
Partner 2: Snatch for max load

*At the end of 2 minutes, swap roles.
*Repeat for 28 minutes

Scored by total load Snatched by both partners. You only score your best Snatch achieved during each interval.

FRIDAY

“Bee’s Knees”

5 Rounds:
1 Minute Chest to Bar Pullups
1 Minute Wallballs
1 Minute Kettlebell Swings @ 53/35#
1 Minute Rest

*Scored by total reps.

SATURDAY

“Speed Bump”

Teams of 3
Only one teammate works at a time.
Divide the reps however you want.

AMRAP 30

2 Rounds
30 Bar-Facing Burpees
30 Hang Cleans @ 95/65#
30 Toes to Bar
30 Thrusters @ 95/65#

100/75 Calorie Row

2 Rounds:
30 Bar-Facing Burpees
30 Hang Cleans @ 115/75#
30 Toes to Bar
30 Thrusters @ 115/75#

100/75 Calorie Row

2 Rounds:
30 Bar-Facing Burpees
30 Hang Cleans @ 135/95#
30 Toes to Bar
30 Thrusters @ 135/95#

Scored by total reps.

Training December 30th- January 5th

SUNDAY

2:30 pm ROM WOD

3 pm Coach’s Choice WOD

MONDAY

No 6:30 pm Class

3 RM Back Squat

E2MOM for 8 Rounds
3 Back Squats

Start the first round with one pair of plates on the bar (any plates).
Build to a 3RM as the rounds progress.

-then-

“Joker”

For Time:
1-2-3-4-5-6-7-8-9-10: Toes to Bar
10-9-8-7-6-5-4-3-2-1: Deadlifts @ 225/155#

*Time Cap: 20 min

TUESDAY

11:30 am Class.  12:30 pm Open Gym

Overhead Squat Complex

E2MOM for 8 Rounds
1 Snatch Grip Deadlift + 1 Power Snatch + 2 Overhead Squats

Start the first round with one pair of plates on the bar (any plates).
Build to a 1RM in the complex as the rounds progress.

-then-

“Broken and Unreadable”

For Time:
30 Snatch Grip Deadlifts @ 95/65#
20 Lateral Barbell Burpees
10 Power Snatches @ 95/65
20 Lateral Barbell Burpees
30 Overhead Squats @ 95/65

*Time Cap: 20 min

WEDNESDAY

Clean Complex

E2MOM for 8 Rounds
1 Power Clean + 1 Hang Clean + 1 Clean

Start the first round with one pair of plates on the bar (any plates).
Build to a 1RM in the complex as the rounds progress.

-then-

“Clean Sheet”

AMRAP 3:
9/6 Calorie Row
9 Power Cleans @ 95/65

Rest 3 Minutes

AMRAP 3:
9/6 Calorie Row
7 Hang Cleans @ 115/75

Rest 3 Minutes

AMRAP 3:
9/6 Calorie Row
5 Cleans @ 135/95

THURSDAY

Skill Work on Handstand Walking

-then-

“Bells and Whistles”

AMRAP 15:
150m Hill Run
20 Kettlebell Swings @ 53/35#
100′ Bear Crawl

FRIDAY

“Jackie”

For time:
1000m Row
50 Thruster 45/35#
30 Pull-ups

*Time Cap: 15 min

SATURDAY

“Team Saving Grace”

Teams of 3

In 30 minutes complete
3 Rounds:
75/50 Calorie Row
50 Toes to Bar

Then In Time Remaining:
30 Power Clean and Jerks @ 95/65
30 Power Clean and Jerks @ 115/80
30 Power Clean and Jerks @ 135/95
30 Power Clean and Jerks @ 155/105
30 Power Clean and Jerks @ 185/135
30 Power Cleans and Jerks @ 205/145

Training December 23rd – 29th

SUNDAY

2:30 pm ROM WOD

3 pm Coach’s Choice WOD

MONDAY

Classes at 11:30 am and 4 pm.

Open Gym 12:30 pm – 3:30 pm

“Belly Flop”

21-15-9:
Box Jump Overs @ 24/20″
Power Cleans @ 115/80#
Chest to Bar Pullups
Front Squats @ 115/80#
Lateral Barbell Burpees
Push Jerks @ 115/80#

*Time Cap: 25 min

TUESDAY

Closed.  Merry Christmas!

WEDNESDAY

Find a 2 RM Front Squat

-then-

“Vader”

3 Rounds:
24/17 Calorie Row
21 Wallballs
18 Alternating Dumbbell Snatches @ 45-55/30-40#
15 Lateral Burpees over Rower

*Time Cap: 20 min

THURSDAY

Skill work on Rope Climbs

“Barbary Pirates”

AMRAP 18
3 Rope Climbs
20/14 Calorie Row
60 Double Unders

FRIDAY

5RM Overhead Squat with 1 Strict HSPU Between Every Set

*Perform 1 Strict HSPU or scaled variation after every set of Overhead Squats, starting on your very first set with the empty bar.

-then-

“Dead Arm”

AMRAP 12
5 Strict Handstand Push-ups
10 Overhead Squats @ 95/65#
15 Deadlifts @ 95/65#

SATURDAY

“Powerpuff”

For Time:
30 Toes to Bar
400 Meter Run
15 Power Snatch @ 155/105#
800 Meter Run
15 Power Snatch @ 155/105#
400 Meter Run
30 Toes to Bar

*Time Cap: 30 min