10 Sumo Deadlift Highpulls
10 Ring Dips
7 Rounds
W- 55/65LB
M - 75/95 LB
Thursday, February 28, 2008
Wednesday, February 27, 2008
Wednesday WOD
Clean and Jerk - 30 reps for time. Gotta have that shrug.
Starts as a deadlift. Bottom out, chest up, do not look down, do not look up - straight out in front of you. Bar travel up shins. Bar MUST touch your thighs. Big shrug, getting under the bar, then rack it. Elbows out and high.
This is NOT a reverse curl. Get under the bar.
Tuesday, February 26, 2008
Something New to Try...
Cottage Cheese Pancakes
Ingredients:1 egg white
1/2 cup lowfat cottage cheese (or fat free c. cheese)
1 tsp canola oil
3 tbsp whole wheat flour
Beat egg white and cottage cheese in a bowl (try to "flatten out" the cottage cheese). Add the flour and oil. Cook on both sides till golden (using cooking spray in pan). Top with 1/2 cup fresh berries or other fruit.
This recipe makes 2 pancakes
Thanks Marty for sharing this recipe. It looks easy and healthy! If any of you have recipes to share, please email or post. We all get tired of our usual menus!
Ingredients:1 egg white
1/2 cup lowfat cottage cheese (or fat free c. cheese)
1 tsp canola oil
3 tbsp whole wheat flour
Beat egg white and cottage cheese in a bowl (try to "flatten out" the cottage cheese). Add the flour and oil. Cook on both sides till golden (using cooking spray in pan). Top with 1/2 cup fresh berries or other fruit.
This recipe makes 2 pancakes
Thanks Marty for sharing this recipe. It looks easy and healthy! If any of you have recipes to share, please email or post. We all get tired of our usual menus!
Jerseys
Just a reminder, if you have not signed up for a jersey, time is running out. Please check in the office, try a jersey on and let us know what size you need.
Thanks!
Thanks!
Classes
Please post your name, and potential classes you can attend.
We are trying to create a schedule that will offer more classes throughout the week. Let us know what works for YOU!
Sunday, February 24, 2008
Saturday, February 23, 2008
Friday, February 22, 2008
Jerseys
Sample size jerseys are in the CrossFit office. Please try a couple on and see what fits best. We need to get our order in next week in order for Bikeatac to have our jerseys ready by April 19th. There is a sign up sheet on the desk. Not sure the exact amount, but will be somewhere between $45/$65 a jersey.
If you would like to be a sponsor and have your logo on the jersey, please email Leslie at cfchic@yahoo.com. Cost is $200. Logos need to be emailed in vector format. Again, we will need logos emailed by next Wednesday Feb. 27th.
This is a great event and it would be great if CrossFit represented and had a huge team. So tell your cycling friends to ride with us and order a cool jersey!
For more info on the ride, go to http://www.katierideforlife.com/
For more specific jersey information, please post or email cfchic@yahoo.com. (The photo is NOT color/design we are using, just the sleeveless style) Will be a full zip jersey.
Friday WOD
Warm-up
600 M Ball Run
3 X 10 push-ups
3 X 10 push-ups
10 PVC Clean and Jerk
WOD
Waiters Walk (15-35 lb)
250 Row
10 Clean and Jerk (M-95, W-55lb)
10 L-leg raises
2 Rounds
Don't forget to sign up for the outing next weekend. Saturday March 1st.
Should be fun!
ALSO...
There are cycling jerseys for you to try on for our CrossFit Katie Ride for Life team. (Saturday April 19th) We need to know what size you want by the middle of next week. We have to get this order in so we can be assured they will be ready on time. There is a sign-up sheet posted. Cost will be between $45 and $60.00 per jersey. They are going to be HOT!
Look for more information on the Katie Ride later today!
Thursday, February 21, 2008
Tuesday, February 19, 2008
Rate Change
Rate Increase – March 2008
Thank you for being such a loyal customer and good friend of ours. As many of you know, CrossFit has continued to expand over the past 2 years and is now facing another point of growth. In March 2008, we will be dropping the rate of group training, expanding to offer semi-private training, and increasing our rate for private training.
Our newest addition; Semi-Private Training – will allow us to continue to keep your rates low and provide you with a “constantly moving” atmosphere. It is our hope that all students using this service will achieve a more-than-normal calorie burn along-side other like-minded students as you push each other. Of course, we will be matching ability levels for each group of 2-3 students during these times.
Cost: $50 session per student
Private Coaching will still be available for all students who continue to desire that little extra coaching. This is recommended for anyone that is rehabilitating an injury, needs an extra push, or just desires the added benefit of one-on-one training.
Cost: $90 session
We are dropping the rate on “unlimited” CrossFit Classes to $150/month. First, thank you for helping make CFAI a legitimate business. We definitely don’t have this whole model figured out yet…but we feel that we are slowly finding our way through the woods. One thing is certain - we owe any success achieved thus far to you … the customer. Ultimately, by offering you a better rate…we are hoping to see your smiling faces more often! Secondly, there was quite a bit of talk at the CF National Convention of creating an encouraging ‘family’ atmosphere. As you know, competition, encouragement, and successful training are all achieved by hard, consistent work. With this in mind, we would like to encourage you to come in 4-5 days/week.
Of course we will still be offering all students the same pricing on the once and twice per week options, but we hope that our new “unlimited” option will be so attractive and convenient that you will come a few more times to see us during your week.
In conclusion, we hope you will agree we are moving in the right direction. Actually, we are really trying to listen to your needs and accommodate you. If we have missed the mark, please let us know. Over the next year, we have more plans for growth that will benefit you! Here are a few of them:
More Concept II rowers
SLR Camera and Video Camera
Jump/Plyometric Boxes
Kettle bells
Men’s and Women’s Olympic Bars
Rubber Bumper Plates
Climbing Harness for Muscle-ups
Maybe even paint for the inside of the gym…..
Thank you for being such a loyal customer and good friend of ours. As many of you know, CrossFit has continued to expand over the past 2 years and is now facing another point of growth. In March 2008, we will be dropping the rate of group training, expanding to offer semi-private training, and increasing our rate for private training.
Our newest addition; Semi-Private Training – will allow us to continue to keep your rates low and provide you with a “constantly moving” atmosphere. It is our hope that all students using this service will achieve a more-than-normal calorie burn along-side other like-minded students as you push each other. Of course, we will be matching ability levels for each group of 2-3 students during these times.
Cost: $50 session per student
Private Coaching will still be available for all students who continue to desire that little extra coaching. This is recommended for anyone that is rehabilitating an injury, needs an extra push, or just desires the added benefit of one-on-one training.
Cost: $90 session
We are dropping the rate on “unlimited” CrossFit Classes to $150/month. First, thank you for helping make CFAI a legitimate business. We definitely don’t have this whole model figured out yet…but we feel that we are slowly finding our way through the woods. One thing is certain - we owe any success achieved thus far to you … the customer. Ultimately, by offering you a better rate…we are hoping to see your smiling faces more often! Secondly, there was quite a bit of talk at the CF National Convention of creating an encouraging ‘family’ atmosphere. As you know, competition, encouragement, and successful training are all achieved by hard, consistent work. With this in mind, we would like to encourage you to come in 4-5 days/week.
Of course we will still be offering all students the same pricing on the once and twice per week options, but we hope that our new “unlimited” option will be so attractive and convenient that you will come a few more times to see us during your week.
In conclusion, we hope you will agree we are moving in the right direction. Actually, we are really trying to listen to your needs and accommodate you. If we have missed the mark, please let us know. Over the next year, we have more plans for growth that will benefit you! Here are a few of them:
More Concept II rowers
SLR Camera and Video Camera
Jump/Plyometric Boxes
Kettle bells
Men’s and Women’s Olympic Bars
Rubber Bumper Plates
Climbing Harness for Muscle-ups
Maybe even paint for the inside of the gym…..
Monday, February 18, 2008
Heavy Tabata This!
20 seconds on 10 seconds off for 8 rounds Med ball cleans - 20lb ball
Burpees
Double Unders
Bottom to Bottom Squats
Push -Press - 45 lbs
Knee to Elbows
"Helen" and then some...
400m Run
21 KB Swings (M=24kg / W=16kg)
12 Pull-ups
Once completed and rested then...
5 Deadlifts
(2 Rounds)
Please post your times and comments. This workout is one of our "benchmark" workouts so please give it all you have got. I will be keeping track of Helen, Fran, and Grace for future reference and increasing your shirt level.
Blue shirt = >17 minutes (Level III)
Red Shirt = 17-12 minutes (Level II)
White Shirt = < 12 minutes (Level I)
21 KB Swings (M=24kg / W=16kg)
12 Pull-ups
Once completed and rested then...
5 Deadlifts
(2 Rounds)
Please post your times and comments. This workout is one of our "benchmark" workouts so please give it all you have got. I will be keeping track of Helen, Fran, and Grace for future reference and increasing your shirt level.
Blue shirt = >17 minutes (Level III)
Red Shirt = 17-12 minutes (Level II)
White Shirt = < 12 minutes (Level I)
Sunday, February 17, 2008
Reality Combat Championship March 1st
CrossFit outing...Saturday, March 1st 8:00
UNF Arena Jacksonville
UNF Arena Jacksonville
Tickets $20.00
http://http://www.realitycombatchampionship.com/
Jamal is the headline fight and is one of Doug's sparring partners
Chris Russell from CF Jax is selling tickets
Pre-fight meal at: ????
Retail booths will be set-up for cool fight gear purchases
Please post if you are interested in going so we can get a group of seats together.
http://http://www.realitycombatchampionship.com/
Jamal is the headline fight and is one of Doug's sparring partners
Chris Russell from CF Jax is selling tickets
Pre-fight meal at: ????
Retail booths will be set-up for cool fight gear purchases
Please post if you are interested in going so we can get a group of seats together.
Saturday, February 16, 2008
Tabata What? Again...
CrossFit in the Park was another great one! Neil Thomson from CrossFit Boston joined us for the fun! (Pictured with all the Ladies of CrossFit...)
WOD:
run 800M
8 setsof each exercise, 20 seconds on 10 seconds off
Pushups
Squats
Pullups
Double Unders
Situps
Knees to Elbows
Pushups
run 800M
Great Morning!
Thanks TJ!!
Friday, February 15, 2008
Friday, Feb 15, 2008 - "The Day After"
400m Farmers Walk (Men carry 45lb / Women carry 25lb)
10 Cleans (M = 75-135 based on ability / W = 45-95)
20 Wall Ball Shots (M= 20 / W = 14)
(2-3 Rounds Based on Ability Level)
Warm - up:
Bear Crawl - 20 ft
100 Jump Rope
500m Row
20 Push-ups
10 Ring Swings
(2 Rounds)
Al - 20:36 - 45 wt- 95 Clean-20 WB
Richard - 16:22 - 35-75-14
Marge - 14:54 - 15-45-10
Clay-30:15 (3) 45-135-20
Jamie-17:15 - 45-95-20
Brad-31:22 (3) 45-135-20
Dave-17:29 45-95-20
Tonya - 20:53 - 25-45-10
Hank-14:54: 35-75-16
Doug - 24:54 (3) 45-135-20
10 Cleans (M = 75-135 based on ability / W = 45-95)
20 Wall Ball Shots (M= 20 / W = 14)
(2-3 Rounds Based on Ability Level)
Warm - up:
Bear Crawl - 20 ft
100 Jump Rope
500m Row
20 Push-ups
10 Ring Swings
(2 Rounds)
Al - 20:36 - 45 wt- 95 Clean-20 WB
Richard - 16:22 - 35-75-14
Marge - 14:54 - 15-45-10
Clay-30:15 (3) 45-135-20
Jamie-17:15 - 45-95-20
Brad-31:22 (3) 45-135-20
Dave-17:29 45-95-20
Tonya - 20:53 - 25-45-10
Hank-14:54: 35-75-16
Doug - 24:54 (3) 45-135-20
Thursday, February 14, 2008
Snatches
WOD -
75 Power Snatches
(take a look at your form - video below)
Warmup:
Row or Run - 800M
30 pushups
20 PVC PassThrus
20 Air Squat
Shannon (25) 9:02
Chad (65) 9:17
Don (65) 12:15
Dave (65lb.) 15:04
Leslie L. (25) 16:14
Brad (65) 15:00
Amy (25) 6:35
Hank (55) 6.35
Chris (55) 10:35
Leslie T.
Marge (RX)
Lauren (25/35)
Marty (15)
Carol (25)
Theresa (25)
Carlin (45) 10:13
Laurie (35) 6:35
Mac (55) 12:28
Alyson (45) 9:50
Katy (45) 9:24
Billie Jo (45) 8:54
Baker (35) 7:20
Jo (65) 9:04
75 Power Snatches
(take a look at your form - video below)
Warmup:
Row or Run - 800M
30 pushups
20 PVC PassThrus
20 Air Squat
Shannon (25) 9:02
Chad (65) 9:17
Don (65) 12:15
Dave (65lb.) 15:04
Leslie L. (25) 16:14
Brad (65) 15:00
Amy (25) 6:35
Hank (55) 6.35
Chris (55) 10:35
Leslie T.
Marge (RX)
Lauren (25/35)
Marty (15)
Carol (25)
Theresa (25)
Carlin (45) 10:13
Laurie (35) 6:35
Mac (55) 12:28
Alyson (45) 9:50
Katy (45) 9:24
Billie Jo (45) 8:54
Baker (35) 7:20
Jo (65) 9:04
Wednesday, February 13, 2008
Doug Teaches the Power Snatch...
Doug teaches the Snatch Part 1 (above)
Doug teaches the Snatch Part 2 (below)
Tuesday, February 12, 2008
Breast Cancer 1/2/Full Marathon
This Sunday, February 17th is the 26.2 or 13.1 with Donna Marathon. Open to both men and women with no registration cap, 26.2 With Donna The National Marathon to Fight Breast Cancer is the only national marathon dedicated to ending breast cancer that donates 100% of all registration fees and raised funds to breast cancer research and to women living with the disease. Leslie, Kate, Kate's mom, and a number of others from Fernandina are walking/running. If you are interested in joining us, email cfchic@yahoo.com for more info or go to http://breastcancermarathon.com/run/index.html and register.
Reminder - CrossFit in the Park this Saturday
NO CLASS at CrossFit Amelia Island Gym this Saturday. Directions to CrossFit in Park are in an earlier post below. Anyone wanting to carpool or caravan, meet at Murray's Grill around 8:00. Class scheduled from 9:00 until 11:00. 3-2-1 GO!
Tuesday WOD
30 KB Swings (16Kg or RX)
20 Double Unders
10 Pullups
5 Rounds
Sam (4-12KG) 16:45
Marty (4-12KG) 16:48
KT (3-12KG, 2 - 16KG) 19:57
Alyson (2-12KG, 3 - 16KG) 19:17
Joe (24KG) 25:45
Baker (12KG) 20:26
Billie Jo (16KG) 23:00
Laurie (12KG) 19:11
Carlin (30LB) 22:30
Leslie 16KG, 22:43
Marge
Marty
Nassau County Fire Rescue:
Brad - 20:35
Clay - 25:56
Al - 23min (3 rounds)
Jamie - 23 min (3 rounds)
20 Double Unders
10 Pullups
5 Rounds
Sam (4-12KG) 16:45
Marty (4-12KG) 16:48
KT (3-12KG, 2 - 16KG) 19:57
Alyson (2-12KG, 3 - 16KG) 19:17
Joe (24KG) 25:45
Baker (12KG) 20:26
Billie Jo (16KG) 23:00
Laurie (12KG) 19:11
Carlin (30LB) 22:30
Leslie 16KG, 22:43
Marge
Marty
Nassau County Fire Rescue:
Brad - 20:35
Clay - 25:56
Al - 23min (3 rounds)
Jamie - 23 min (3 rounds)
Friday, February 8, 2008
FRAN - Saturday, February 9th 9:30
FRAN: Come and Get it. This Saturday at 9:30.
21-15-9
Thrusters, pullups for time!
Take a look at how it is done!
http://media.crossfit.com/cf-video/sem-nov-05/fran_co_nov_05.wmv
Laurie 45 lb. 4:54
KT 55lb. 7:59
Chad 75 lb. 11:07
Marge 25/15lb 10:18
Jo 75lb. 12:05
Alyson 55lb. 6:50
Amy RX 6:38
Nancy 25lb. 5:24
Dave 75lb. 7:56
Richard 45lb. 9:07
Doug 95lb. 7:15
Leslie 55lb. no time
21-15-9
Thrusters, pullups for time!
Take a look at how it is done!
http://media.crossfit.com/cf-video/sem-nov-05/fran_co_nov_05.wmv
Laurie 45 lb. 4:54
KT 55lb. 7:59
Chad 75 lb. 11:07
Marge 25/15lb 10:18
Jo 75lb. 12:05
Alyson 55lb. 6:50
Amy RX 6:38
Nancy 25lb. 5:24
Dave 75lb. 7:56
Richard 45lb. 9:07
Doug 95lb. 7:15
Leslie 55lb. no time
CrossFit Affiliates Convention - Las Vegas
CrossFit affiliates gathered in Las Vegas last weekend. (Doug back row) CrossFit has grown tremendously in the last year. Check out CrossFit.com and see all the affiliates. Good resource when you travel. You may not have to get out of your routine on the road - find a CrossFit Gym!
Thursday, February 7, 2008
Maniacs....
Handstand Pushups and more
Deadlifts, Handstand pushups and thrusters made up the WOD of the day.
Good to have Doug, Billie Jo, and Allyson home - we missed you guys!!! Carlin, Leslie and Allyson finally got a kipping pullup on the rings today. Way to go girls!!!
Wednesday, February 6, 2008
Welcome Home Doug...
Just a glimpse at what has gone on this week. Looking strong!
Starting with early morning fog, wall balls, pushups, push and jerks, abs, box jumps...we did it all.
See what fun you missed this week. CrossFit Amelia has worked hard and it is only Wednesday.
CrossFit in the Park February
CrossFit in the Park (GYM!!)
Here we go again!!!
Here we go again!!!
When: Saturday, February 16th, 2008
Where: 9:00am-11:00 AM
Where: Jacksonville Police Academy Gym, FCCJ North Campus,
4501 Capper Rd. Jacksonville , FL
All fitness levels are welcome and encouraged!
Sgt. Cooper
IT’S A WOD!!!
Timed, Scored, and Put on the Board!!
Sgt. Cooper
IT’S A WOD!!!
Timed, Scored, and Put on the Board!!
295 N or S, Merge onto DUNN AVE / FL-104 E or W FLA. COMM. COLLEGE . 0.8 miles Map, Turn RIGHT onto N CAMPUS BLVD / CR-106B S, Turn RIGHT onto CAPPER RD. Follow to the end of the road and turn into CJSTC ( POLICE ACADEMY) parking lot. See you in the Gym.
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