Tuesday 4/01/08

5 rounds for effort

15 Kettlebell Swings

10 Medicine Ball Cleans

300 Meter row

CrossFit Kids trial class today at 3:00.

Drop your child off or stay and play!

WOD - Fran!

"Fran"
Thrusters (m = 95lbs / w = 55lbs)
Pull-ups
(3 rounds - 21 reps - 15 reps - 9 reps)

Hank after Fran today....

REST!

Rest Day!

WOD - Saturday

Warm - up:
400m Run
20 PVC Pass Throughs
10 Snatch Drop
10 Snatch Balance
10 Snatch Land

WOD:

Max weight for the following -

Snatch
1 - 1 - 1 - 1 - 1

Report and Blog Max Weight. If CFAI is your home gym...please write weight in on testing score sheet on dry erase board! :-) Thanks!

AB Mats and T-shirts are IN

Ab Mats are finally in for anyone who wants them for their home. The cost is $32. Eight are available as of today.

Also, once you have completed our Benchmark workouts, Fran, Helen, and Diane, please stop by the office to pick up your blue shirt! The rules are as follows:

• Once completed Fran, Helen, and Diane - you receive a complimentary Blue Brooks or Race Ready Shirt.
• Only students who attain certain times with proper form will graduate to red shirt level. Please see the dry erase board for qualifying times.
• The final Level (white) will also have qualifying times equivalent to CF Headquarters (HQ) ability levels.

WOD

Is Tina standing on her tippie-toes?

Best wishes today for Chris, Clay, and Brad in the Forever Fit -Club 14 Fitness

Fat loss Challenge!

WOD:

Row 5000

Run 2 miles

What happens when you throw a guy in with 5 girls?

Rest Day for Some...for others...

Clay looking ripped!

Representing Nassau County Fire Rescue!

Warm -up:

1 Minute Jump Rope

50 Ab Mat Sit-ups

15 Knees to elbows

15 OHS (Overhead Squats)

WOD -

Cleans (M = 95 / W = 55)

Box Jump (M = 24" w = 20")

Pull-ups

21-15-9

WOD for Maniacs Volleyball:

100 Jump Rope...then...

Daily WOD

WOD

Warm - up:

15 Ring Pull-ups

15 Bench Dips

15 Air Squats

20 Lunge Steps

(2 Rounds)

Don't wimp out today!!! Chad

demonstrating great form on the thighmaster...

WOD:

Level 1 - 600 Push ups

Level 2 - 500 Push ups

Level 3 - 350 Push ups

• Knees together / ankles together
• Elbows go back NOT out
• Spine straight and solid
• Chin - Chest - Quads MUST touch ground at the same time
• When you get tired; stand up, walk around, and stretch!!! Stay loose.

Report times on BLOG

WOD 3/25/08

One arm Kettlebell Swings

Dumbell Thrusters

Sumo Deadlift High Pulls

5 rounds - 35, 25, 20, 15, 10

After 6:30am class switched to 25, 20, 15, 10, 5

WOD 3/24/08

Run or Row 400
20 Push Press (M=95 and W=55)
2 Rounds

then:
Clean and Jerk
10.8.6.4(L1 M=155 W=95)
(L2 M=135 W=65)
(L3 M=95 W=35)

Rest Day

Happy Easter!

Jasmine's Cousin - Shadoe playing with the Easter Bunny.

Focus on 1st Class Protien today.

• Fish


• Chicken


• Beef


• Turkey


• Egg Whites


• Whey Protein

Repair, repair, repair! Gotta go...nap time.

WOD 3/22/08

Lovely!

WOD - Helen

Warm-up
10 Push-ups
10 Air Squats
5 Hand Stands
(2 rounds)
then...

5 reps Dead-lift (M = 225 / W = 135)
(2 rounds)
then...

"Helen"

400m Run
21 KB Swings (M=24k / W = 16k)
12 Pull-ups

Helen will be scored, posted, and used as a benchmark for you today. So...go hard!

WOD 3/21/08

"Have a Ball"

Run 400
50 Wall Ball
10 Ball Slam
40 Wall Ball
20 Ball Slam
30 Wall Ball
30 Ball Slam
20 Wall Ball
40 Ball Slam
10 Wall Ball
50 Ball Slam
Run 400

WOD 3/20/08

YEAH Burpees!

6 Rounds

25 lunge steps, 15 Burpees

WOD -

Warm -up
50 Jump rope
25 Ab-mat sit-ups
(4 rounds)

WOD:
800m Run
21 Cleans (m=95lbs / w=55lbs)
1000m Row
21 Cleans
800m Run
21 Cleans

Blog your time on WOD only.

Maniacs Volleyball Strength and Conditioning

Tuesday WOD 3/18/08

Run 1/2 mile

2 rounds

5 pullups, 10 pushups, 15 squats

Front Squats

3.3.3.3.3

Front Squat Demo: Good vs. Bad form

http://media.crossfit.com/cf-video/CrossFit_FrontSquats.wmv

Happy St. Patrick's Day!!

"Fight Gone Bad"

1 minute each exercise

Row for calories

Wall Ball

SDHP

Box Jump

Push Press

3 Rounds, Record totals

ENJOY!

pics: Marge, Richard, and Curt camping and kayaking the Okefenokee

Sunday - Day of Rest

I do not exercise to add days to my life, I exercise to add life to my days.

Several good rides happening in April:

Saturday, April 5th Tour de Vilano

from Jax Beach City Hall (11 N. 2nd St. to St. Augustine Lighthouse and back)

62 miles, 45 miles, 20 miles, 6 mile and 3 mile ride options

www.tourdevilano.com

Saturday, April 19th Katie Ride for Life

info at gym

Sunday, April 27th Tour de Forts

Five marked routes from 18 to 100 miles for riders of all abilities

www.nfbc.us

Saturday, May 31st- Sunday, June 1st Tour de Cure

Downtown Jacksonville to St. Augustine and back

www.diabetes.org/tour

Saturday WOD

"Running What the Fran"

400 M run

Thrusters/Pullups

9.15.21.15.9

400 M run

Friday WOD "Mini Mike"

"Mini Mike"

Friday Schedule - class 6:30am, 8:30am (NO 9:30), 6:00pm

3 rounds of the following for time:

400m run

25 back extensions

25 GHD situps or 50 Abmat situps

NO CrossFit in the Park - Jax this weekend.

Class will be held as usual 9:30 CFAI. Be there.

Bike ride afterward.

Rest Day for Some...for others...

Rest Day for those on new 3 days on, one day off.

For those who need a WOD:

40 Turkish Get Ups (W 15/20 lb, M 25/35lb)

1 mile run

Please watch

http://video.stumbleupon.com/#p=ithct48cqw

WOD Wed.

RUN 5K for time

route: back ally to Jasmine, turn Right. At 4 way stop turn RIGHT on Citrona, RIGHT on Lime, RIGHT at back ally. 3 laps.

Shrimp Festival run Saturday, May 3rd. Put it on your calendar!

WOD

"Light Tabata"

Box Jump
Snatch
DU
Round Kick
Back Extensions
Row

20 seconds on - 10 seconds off.

record scores - add up lowest from each exercise.

WOD

Deadlift

Clean

Bench Press

L1 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

L2 10, 8, 6, 5, 4, 3, 2, 1

L3

for time...

Rest Day!

Read, Relax, and Rest Easy

• L-Glutamine - 15g
• Protien from 1st class sources: chicken, fish, Turkey, Beef, eggs, whey - 100g today
• at least 1 nap today
• 2g Vitamin C
• 3/4-1 gallon of Water today

WOD - Saturday

Hang Squat Clean
3-3-3-3-3-3-3
Report Max weight completed with good form!

Once workout is done, ride bike at comfortable pace 12 miles.

Eva T, Doug, Nicole - CF Certification - Denver, CO

WOD - Friday

20 KB or Dumbbell Swings
40 Push Press
60 Air Squats

3 rounds for time


Men = 20k-24k KB / 45-65lb PP
Women = 12k-16k KB / 25-35lb PP

Image from 6:30 a.m. Class - giving it their all!

WOD Thrusday

REST DAY

Great job on the first three days this week! Everyone put forth a great effort. Today...kick your feet up, read a good book, fuel up with clean, nutritionally sound food, and get a good nights sleep. Tomorrow - the storm will be back! :-)

If you "have to" work out - or can't work out this weekend:

Run 1 mile
Complete 5 sets of 10 back extensions
Complete 5 sets of 10 second L-Sits
Deadlift 30 reps - 185 -(m) - 95lbs (w)

WOD

"Dirty Thirty"

30 Box jump, 24 inch box (m) women = 20"
30 Jumping pull-ups
30 Kettlebell swings, 1 pood (m) / women = 16k
Walking Lunge, 30 steps
30 Knees to elbows
30 Push press, 45 pounds (m) / women = 25lbs
30 Back extensions
30 Wall ball shots, 20 pound ball (m) / women = 14lb
30 Burpees
30 Double unders

L1 = Filthy Fifty....yes 50 reps on everything
L3 = 15 reps on everything

Post times and scores ASAP.

WOD 3/4/08

400 M Run
15 OHS (OverHead Squats)
(4 rounds)

Warm-up:
CF East
5 Pull-ups
10 Push-ups
15 Air Squats
20 KB Swings
(3 rounds)

Men: L1=95, L2=75, L3=55
Women: L1=55, L2=35, L3=15

Photo from 6:30 a.m. fallout! Great job guys!

WOD

5 HSPU's
10 Pull-up's (L1's complete "L" pull-up's)
15 Steps - Walking Lunge

Get as many rounds as you can in 20 minutes. Write a "tick" down after each round on paper or on the dry erase board; as not to get clouded in the end. :-)

Carlin doing her "Superman's" This weekend!

Beginners (L3) = kick up or walk up to handstand, jumping pull-ups
Intermediate (L2) = 1/2 jumping / 1/2 NON-jumping PU's - 2-4" bend in arms for HSPU's

Weekend News

Fight Night was Great! Thanks for all the Amelia CrossFitters that joined us in Jax. Fun to get together outside the gym.

TSHIRTS are IN!! Lots of colors, sizes and designs to choose from - $15.00. Stickers ($1.00) and journals ($8.00) are available as well. Get some - represent!

New class schedule starts tomorrow. Monday's new addition 8:30am.
Tuesday 6:30am, Wednesday 9:30am, Thursday 6:30am - no 10:00am Thursday.