UD after Fight Gone Bad...

Warm Up:

(from CF East)

10, 8, 6, 5, 4, 3, 2, 1

Power Clean

Skill - Pull-up:

3 sets of 9 swings

or

3 sets of 5 regular Kipping PU's

WOD:

21 Double Unders

15 Heavy KB Swings (1 higher than your normal - M - 1.5 pood; W - 20-24kg)

9 Pilates Ball Ab Rolls

15 Med Ball Cleans (M=20 / W=14)

3, 4, or 5 rounds...

Tues WOD

Doug with Gil Petruska - of CrossFit Pensacola

(yes...I worked out over Christmas break....as if....)

?Our next WOD?
(check this out)

http://vimeo.com/moogaloop.swf?clip_id=1778399&server=vimeo.com&show_title=1&show_byline=1&show_portrait=0&color=&fullscreen=1

Warm Up:

200m Run - High Knees

200m Grapevine

200m Butt Kickers

200m Grapevine

100 Ab Mat Sit Ups

WOD:

50 Heavy Bag RT Kicks

50 Heavy Bag LT Kicks

25 Tire Sledge Hammers

25 Tire Sledge Hammers

100m Run

100m Back-peddle Run

3 Rounds

Monday Ramp Up WOD

Taylor reciting the 12 Days of CF Christmas!

...your CFAI Coaches are using this week for a ramp up to some great 1st of the year WOD's. Don't miss this week...or you will be sorry! :-)

Warm Up:
15 Air Squats
10 KB Swings
5 PUsh Ups
25 Ab Mat Sit ups
10 High Knee Skips w/each leg
(3 rounds)

Class Skill:
Pull-ups - before the kip...

WOD:
"Nancy"
400 m Run
15 OHS (overhead squats) (M=95 / w=55)
3, 4, or 5 rounds

Saturday WOD

"Filthy Fifty - Lordy there's Forty - or Dirty Thirty"
50 Box jump
50 Pull-ups
50 Kettlebell swings
50 Walking Lunge
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Warmup

800 M Run

The Day After - Dec 26

Time for the gift returns...

will you fight the crowds or fight with Murph?

Warm Up:

Light Stretch

50 Jump Ropes

15 Empty Bar Deadlifts

10 Push ups

(1 round)

WOD: "Murph"

1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

• After 1 mile run - you can break up the 3 exercises into sets; 10 PU's, 15, Push ups, and 20 Squats - or however you would like ; prior to running your second mile.
• Keep strong form - don't give into the opportunity to decrease integrity.
• BLOG time and thoughts.

Merry Christmas - Rest Day

Merry Christmas!

Merry Christmas everyone! Thank you for taking the time to check our BLOG today. While resting today - please check out Mark Sisson's new post about his new book coming out soon:

http://www.marksdailyapple.com/the-primal-blueprint-sneak-peek-preview/


Please feel free to complete the WOD that will be posted for tomorrow. Remember - no classes tomorrow - but the gym is open for you to use! :-) We are so thankful for all the new students and friends we have met this year. Thank you for supporting CFAI!!

Wed. WOD

6:30 class

9:30 class

10:30 - noon CFit Kids

WOD
"Micheal"
800M Run
50 Back Extensions
50 GHD Situps
3 Rounds
Merry Christmas...see you on Saturday 9:30!!!

Chris and Mary Hamilton from Hamilton Press after the Reindeer Run

Thanks for the work on our Mail Out flyer Chris!

You Rock! (Chris gets credit for designing our logo as well)

Warm Up:

3 - 20 sec hand stands

100 Jump Ropes

10 Squat Jumps

10 Spider Jumps (yes...again...)

(3 rounds)

WOD:

Burp and Jerks for Time

30, 40, or 50 reps

Monday WOD

Liza (daughter) showing the 'Old Man' (Hank) that he don't know SQUAT.

Warm Up:
10 Push ups
10 KB Swings ( light)
10 Standing DB shoulder Presses (light)
10 Lunges
10 PVC Pass Thru's
(3 rounds)


WOD:
(courtesy of Coach Cooper at CF East)
Row 1000 meters - 21 Thrusters -15 Pullups
Row 750 meters - 18 Thrusters - 12 Pullups
Row 500 meters - 15 Thrusters - 9 Pullups

• Rest 2 min. between rounds
• time each round separately
• Thurster wt. = m=95, w=55
• Pull-ups are the same count today...but if you are jumping off a box- you must do an additional 30 kipping bar/ring swings prior to end of timed WOD

Friday WOD

All Dressed up and no where to GO!!!

Leslie and her new board

****Safe Travels today Taylor****

we will miss you!

Warm up:

100 Jump Rope

10 Spider Jumps

11 PVC OHS

12 Parrallelette Push Ups

(3 Rounds)

WOD:

9 Back Squats (Body weight)

200m Run

15 KB Step ups ( 20" box - m= 24k, w=12k)

21 Ab Mat Sit ups

(3, 4, or 5 rounds)

Ode de' Kate

We will miss you Kate!

*come join us FREE of charge for Kate's last

Coaching Day!

Warm up:

600m Run (Chase(run from LT)...as if you were running to the border to Tucson from Nogales - and the po po was after 'ya...)

10 Air Squats (as if you were sitting on a cactus and jumping up)

1 Rope Pull from the floor (as if you were pulling your buddies stuff over the border fence)

10 PVC Pass Thru's (As if you were waving down the cops - 'cuz you just got robbed...)

10 Tire Jumps (Like you just ate the hottest 'Tex - Mex' you ever tasted!)

(3 rounds)

WOD:

25 DU's (3x if you are a regular customer) - (Crack that rope...just like you were rustlin' some doggies back to Tombstone...)

20 Wall Ball Toss (similiar to tossing your belongings over the border fence near Tucson...)

15 Push Ups - (get low 'under the fence' so you don't snag your clothes...)

5 Trips (Rounds) Through Customs

Wed WOD

Warm Up:

10 Windshield Washers

20 Ab Mat Sit-ups

(3 rounds)

WOD:
400 m Run

then....

400m Walk

(4, 5, or 6 rounds)

-record fastest run and rounds done

12 Days of Xfit Xmas!!!!

This WOD is done with same Christmas spirit that lives in the song "The 12 Days of (Crossfit) Christmas"

1 Teeny Tiny Diamond Pushup

10 abmat situps

2 Tuck Jumps

10 abmat situps

3 Diver Downs

10 abmat situps

4 Air Squats

10 abmat situps

5 Kettle Bell Swings

10 abmat situps

6 Lunge Steps

10 abmat situps

7 Pullups

10 abmat situps

8 Burpees

10 abmat situps

9 Jumping Jacks

10 abmat situps

10 Supermen

10 abmat situps

11 Ball Slams

10 abmat situps

12 Box Jumps (with each box jump sing the final countdown of 12 Days of Crossfit Christmas with each land on the box)

The abmat situps are used to breakup each round. If this workout seems easy, then maybe you aren't remembering how the song "The 12 Days of Christmas" is structured. Ho-ho-holy moly!

No warmup needed. The WOD will slowly warm you up like a nice cup of warm eggnog while roasting chestnuts on an open fire.

Time to find out who's been naughty or nice with today's WOD!

Shop 'till you drop - Monday Dec 15

Are you DONE shopping yet?

Warm up:

$.09 - PVC Push Ups

$.15 - PVC OHS

$.15 - Barbell Behind Neck Press

$1.59 - Jump Ropes

$2.22 m - Row

(2 trips through the register)

then...

Snatch Demo

WOD:

$15.00 - Hang Snatch - (m=$75, w=$45)

$400-$600 m - Shopping Cart Run - (away from or to the Sandbox!) - 90lbs in Cart

$9 - Box Jumps - (w=20", m=24")

(3 or 4 times through the register)

Season's Greetings from Riga

Santa Fun Run!

Gretchen and Ken always supporting us! Thanks!

SAT Wod - Dec 13

Warm Up:

25 Air Squats

15 KTE

10 sec Warrior Pose each leg

Inchworm - 20'

11 Step ups - 20" box each leg

(3 rounds)

WOD:

1000m Row

15 Push Press (m=75, w=55)

1 min Stationary Bike

9 Power OR Squat Cleans (same wt as PP)

(3 Rounds)

Good Luck Reindeer Runners....run fast, stay warm...

Joe, Kate, Carol, LT, KT, Mary, Laurie, Jo, Pam, Ginger, Jay, Mike

Any others?

Good Luck to our CrossFit Kids!

WOD - Friday - Dec 12

What is the heck is a Burpee Ball?

Joe after a rough "Filthy Fifty"

you may not recognize him now that he has dropped over 20lbs!

Warm Up:

15 Back Extensions

15 Standing Bent Knee Twists

3 Warrior Poses (each leg) - rest 10 seconds between efforts

15 Skipping High Knees

5 Surfer Pop Ups

(3 rounds)

WOD:

21 Abdominal V-sits

15 Burpee Balls (Burps and Wall Ball combined)

21 Double Unders
(3 or 4 Rounds)

CFAI Christmas Party Tonight!!!

Don't forget our CFAI Christmas Party is tonight from 5-10pm at The Outpost in North Hampton! The weather is clearing up so see you all there!!!

Thursday WOD

The Holidays have not started quite yet - where is everybody????

Make the time for exercise, you will be glad you did!

So this is going to be Repeat Thursday:

Since many of you missed the Wednesday WOD and it is one of the GREATs, you will have the opportunity to do it today!

"HELEN"

400M Run
21 KB Swings
12 Pullups

Wed - WOD

Yulee Hornets Volleyball is #1

Warm up:

9 Push Ups

11 Box Step Ups w/each Leg

111 Jump Ropes

9 DB Snatches

( 2 Rounds)

then...

20 second cheese mats Hand Stands

WOD:

"Helen"

400 m Run

21 KB Swings

12 Pull ups

Tuesday WOD

Guess What????.......no Rowing today!!!
WOD:
400 M run
50 Ball Slams
50 Abmat situps
3, 4, or 5 rounds

Warmup

8 Hollow rockers
8 GHD Situps
8 Back ext.
8 Knees to elbows
8 Pullups (or just swing)
2 rounds

Don't foget CFit Party Thursday from 5:30 until 10.
Dress warmly. Bring oyster knives, gloves, and flashlight!
Invitations and directions in Sandbox - grab one.

Monday WOD - Dec 7

Hardly seems possible Billie Jo! It is so cold out!!!

"Warm up":

...ok..so it is not really a warm-up...but here goes -

Wattage row

-change Concept II screen to "Watts" with the "change units" button

-Start rowing

-Within 15 seconds of your effort - keep your average Watts (third screen down from top) equal or greater than your bodyweight.

-Hold this "bodyweight" wattage for as long as possible OR 20 minutes - whichever is LEAST.

-Record the amount of time you were able to hold your wattage on the BLOG and on the White Board.

"Mid-warm up":

Deadlift - 10 reps intending to build up to your max weight, then 8 reps at a higher weight, then 6, then 3 then the WOD.

WOD:

1 rep Deadlift

-3-5 minutes rest between efforts

-3 rounds/sets

Post Stretch: Hard Ballistic Stretching!

Sunday - Rest

CF Kid Tristen and CF Mom Alyson

(you can meet them at the FREE Sandbox Family WOD on New Years Day - 10:30 a.m. - right Alyson?)

Have a GREAT Rest/Shopping Day and Read:

http://www.marksdailyapple.com/richard-nikoleys-self-experimentation-and-transformation/

Check out our our latest Concept II Sandbox team results at:
http://www.concept2.com/sranking03/challenge/univStandings2009.asp?sort=distance

Sat WOD

CF Anywhere - Anytime. Doug at Bear Lake, Estes Park, CO

Warm up:

Row - hold the following for 2 minutes

• 200w if you are close to 200lbs
• 150w if you are close to 150lbs
• etc...

15 Air Squats

20 Ab Mat Sit-ups

(3 Rounds)

WOD:

Deadlift - bodyweight

Box Jump

Double Unders

21 - 15- 9

Friday - WOD - Dec 5

A Motley Crue

Warm up:

200 Single Jump Rope

20 Kareoke Skips (keep shoulders square - one foot in front - then to the back)

20 Invisible Kettlebell swings w/rotation to rear

5 clapping Push-ups

15 Airline Flash Card Standing Shoulder rotations(keep arms at 90 degrees)

(3 rounds)

then...

timed 500m row - GO FOR IT!

then...

rest 3-5 minutes

WOD:

9 Bottom to Bottom - OHS

400m Run

21 bar dips

• Push yourself to use 1/2 of bodyweight on OHS
• Note regular or jumping bar dips
• 3 or 4 rounds

Thursday WOD

WOD:

Row 500

21 Push Press (M=75, W=55)

21 Abmat situps

4 Rounds

Warmup:

same as yesterday

Wed - WOD - Dec 3

Ahhhh....the good 'ol days...

Warm Up:

500 m Row

21 PVC Pass Thru

15 Torso Rotations

21 Rotator Cuff (3lbs) each side

(3 rounds)

Grip Test (m=45 lbs/w=25lbs)

-How long can you hold the plate in a squatting position?

WOD:

"Angie"

100 Pull-ups

100 Push Ups

100 Sit Ups

100 Squats

• CF less than 6 months 50 reps
• CF 6mo - 1 year = 75 reps
• Note jumping Pull-ups or NOT when you post
• Record times and notes on the BLOG

We have had some Intense WODs lately, well take a look at this David Goggins daily WOD...

http://the100mileman.com/davidgoggins/

WOW!

Now for your workout:

L1 Row 4000M, Run 3 miles

L2 Row 3000M, Run 2 miles

L3 Row 2000M, Run 1 mile

Warmup:

50 Light KB swings

50 Abmat situps

100 Jump ropes

?? What ??

http://www.modernforager.com/blog/2008/05/29/te-oils-and-how-to-use-them/

Warm up:
700m Row
10 each leg Rotating Toe Touches
30 second Warrior Pose
15 SDHP - light KB
(3 rounds)

WOD:
21 Double Unders (or 5x singles)
21 Lunge Steps w shoulder press (M=25-45 lb bar, W=15-35lb bar)
21 Push Ups
(3,4 or 5 rounds)

...when finished
100 ab mat sit ups (knees out butterfly style-hands to eye level)

Rowing Challenge Sign up

I will have my laptop Monday morning at 8:30 class for anyone who wants or needs help creating a login for the Rowing Challenge. We have 4 people registered under CFAI already! Can't think of a better way to keep Holiday poundage off!!

You can also post your meters on the board and we will add them to our total!

Sat WOD

Warm up:
1000m Row
50 Ab Mat Sit Ups
30 Back Extensions
(2 rounds)

Front Squat Demo and technique

WOD:
Front Squat
5 - 5 - 5 - 3 - 3 - 3

then....
800m Run as fast as you can

The Day After...

Row your hearts out! 100k this month at www.concept2.com

Warm up:

100 Jump Ropes

200m Waiters Walk - 5 or 10 lb tray

10 KB Swings

(3 Rounds)

WOD:
9 Back Squats (m=135, w=95)

15 Med Ball Chest Passes (m=20, w=14)

500m Row

15 KTE

(3 Rounds)

• Back Squat is with bar low on back and elbows high.
• Chest Pass is similiar to basketball passing into the wall and trying to catch - 2-3ft away from wall
  

Earn your Turkey WOD - Thanksgiving Day - 2008

Eat Me!

Earn Your Turkey WOD

Warm up:
15 Surfer Pop-up
10 Back Extensions
15 Air Squats
10 Push ups
(3 rounds)


Light Hamstring Stretching


WOD:

"Linda" - a.k.a. - 3 bars of death
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Wed - WOD - Nov 26th

Harvey Newton evaluating Kate's form

Warm up:

10 Twisting Lunge Steps

10 Sandbox Good Mornings

20 Ab Mat Sit-ups

15 Shoulder Presses - w/bar only

(3 rounds)

WOD:

11 Decline Push-ups

11 Pressing Snatch Balance - bar only

200m Run

11 GHD Sit-ups

(4 or 5 rounds)

• Snatch Balance done with foot "landing position", chest up and elevated, bar raises off shoulders...only when butt drops down to floor, get hip crease below knee
• Keep body tight, flat, and straight in decline push -ups
• Set position on GHD so that booty hangs off the butt pad - 1"-2"

you can workout ANYWHERE...pullups on the way to the metro...

30 - 20 - 10


Squat Cleans (M=65, W=45)
Pullups (2X for jumping)
KB Swings (lighter than normal)
Burpees