WOD - Wed

Katy on the GHD today

Warm up:
100 Jump Rope
30 Ab Mat Sit ups
100 Jump Rope
30 Push Ups

100 Jump Rope
30 Air Squats

WOD:
100 Overhead Squats
75 Weighted Situps
50 Back Extensions
25 Double Unders
50 Butt Kickers
75 Scissor Kicks
1.00 mile run

*Please time yourself and place on BLOG

4/29/08 WOD

"Fran"

21-15-9

Thrusters (M=95, W=55)

Pullups

for time...

6:30 holding Strong!

Lace up your Running Shoes

Fernandina Shrimp Festival 5K

Put on your blue tank, lace up your shoes.

Ready, Set, Run!!!

Shrimp Run - $21.00

Shrimp Walk - $21.00

Katie Caples Memorial Youth Run (12 and Under) - $16.00

to sign up on line, click below:

http://www.active.com/page/Event_Details.htm?event_id=1523855&assetId=ca058697-ed8b-4151-b77d-b629af4f2c44

Post if you are going to run (Cfit kids too)

WOD - Monday

Pam, Alisa, and Leslie - post workout....

Warm-up - CrossFit East

5 Pull-ups

10 Push-ups
15 Air Squats
20 KB Swings
(3 rounds)

WOD
Run 400m
One arm DB Press Lunges (m=20-30, w=10-15) - Righ+Left = 1 step
Pull-ups

21-15-9
*Press DB up as you stand up from each lunge

**As you lunge, complete 21 DB shoulder presses w/right arm within 1st round ...then...as you complete the other 21 lunges switch to the other arm. Same for next rounds

***IF you are doing jumping pull-ups - complete 2x as many as prescribed.

Rest Day....Whew....

Carlin with a great Deadlift start position!

Performance Series II - Either 1 or 2 days (your choice)
Olympic-Lifting
Instructor Dr. Michael Hartman
ONE DAY CLINICS
When May 10th and/or 11th, Sat and/or Sunday (Still Tenative)
Where North Campus – Florida Community College
Cost: $ 200 (Register early - space is limited!)

Deadline to register May 6th Under schedules and fees @ crossfiteast.com

BIO: for the Instructor: Dr. Michael Hartman is a Professor of Exercise Science and Co-Director of the Strength and Conditioning Research Laboratory in the Department of Exercise Science and Health Promotion at Florida Atlantic University.

Additionally, Dr. Hartman is recognized as a Regional Coach (Level III) through USA Weightlifting, and serves on the Sport Science Committee, and was a member of the inaugural Performance Enhancement Team.

Dr. Hartman completed his Doctoral degree in Exercise Physiology at the University of Oklahoma and has previously worked as a Sports Science Research Assistant at the US Olympic Training Center.

Dr. Hartman is actively involved with the National Strength and Conditioning Association and serves as the Co-Chairman of the South Florida Regional Chapter. He is a Certified Strength and Conditioning Specialist with Distinction

Dr Hartman comes highly recommended by Coach Rippetoe

Great work today!  From the early 5Kers to the WOD - all of you are true warriors!  

Saturday WOD and Main Page CFAI Love!!!

First check out Crossfit's main page and see our video from the recent beach WOD.

Then focus, because today's WOD is a bear. Hope to see you all at our 8am 5K to get properly warmed up, then we will tackle:

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

Bodyweight bench press

Pull ups

4/26/08 Runs, WODs, and Rides...

4/25/08 WOD

My arms are sore , So we worked the core:

5 rounds of the following:

5 tire flips

10 back extensions

15 GHD sit-ups

20 knees-to-elbows

20 Ab mat situps
5 Windshield washers

Why Crossfit??

Why do you Crossfit? I saw this story on the news the other night and it helped confirm for me why I do Crossfit and push myself through workouts that the majority of Americans find insane (whether they workout or not). Sobering part of the story was people in parts of the South face a decline in life expectancy due to obesity, smoking, and high blood pressure.

Most startling fact in this story? We rank 42nd in the world for life expectancy! 42nd! That's a horrible number when you also learn the US spends more money on health care than any other country.

So, doing Crossfit for my family and I means pushing back against the statistics and heading in the other direction.

See you all in the Sandbox!
Taylor

4/24/08 WOD

"Angie"

For time:

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

or if just beginning "1/2 Angie"

4/23/08 WOD

Deadlift

Shoulder Press

Both for 7 sets of 5 (No Weight)

3-3-3-3-3 (Load and Go !!)

Richard representing CFAI in leader's jersey yellow at the Tour de Georgia!

4/22/08

"Lulu Gone Loco"

Ball Slam
KB Swings

Box Jump

Ab Mat Situp

Burpees

Do as many reps as you can in 1 minute. Go to the next station. Rest 1 minute after compete round.

3 Rounds

Keep record of reps. Add to get Total.

4/21/08 WOD

All are completed strict; 1 second up, 1/2 second down. clean and strong. review the rules on proper pushups, and tight line pullups

10 Pullups, 20 Pushups rest 1 minute

9 Pullups, 18 Pushups rest 1 minute

8 Pullups, 16 Pushups rest 1 minute

7 Pullups, 14 Pushups rest 1 minute

6 Pullups, 12 Pushups rest 1 minute

5 Pullups, 10 Pushups rest 1 minute

4 Pullups, 8 Pushups rest 1 minute

3 Pullups, 6 Pushups rest 1 minute

2 Pullups, 4 Pushups rest 1 minute

GREAT DAY!

Hope everyone enjoyed the Ride yesterday. What a Perfect Day! Thanks to all who came out, now GO to the beach and relax today.

Katie Riders

Meet the gang at Kofe Hous at 6:45 if you need a little cup of encouragement before the ride. Otherwise, meet at the Rec Center at 7:30. Group photos, packet pickup, etc.

Things to remember:

Bike, Helmet, Sunglasses, Gloves, Sunscreen, Lip Balm, Good Attitude

3/18/08 WOD

21-15-9 reps of:

Clean

L1M = 135 pounds, L2M = 95, L3W = 75/55

L1W = 75, L2W = 55, L3W = 45/35

Ring Dips

(if jumping dips, need to yes, double dip)

Much Needed Rest Day

a few housekeeping issues...

5:00 Flat Tire Changing 101

Bring your bike.

Meet in the "SandBox"

"SandBox," you may ask? The new name for our gym.

Jerseys are in - please go by the office and pick yours up. Sign the sheet, please. We have extras if anyone is interested in purchasing one. $50.00

WOD

"Inhaler and some"
500m Row
30 DU
20 Sumo Dead Lift High Pull

2 Rounds Beginner
3 Rounds L3
4 Rounds L2
5 Rounds L1

Changing a Tire 101

Flat tire ? - be prepared to change it...


Richard Butts is going to teach us how this Thursday, April 17th at 5:00.
Please bring your bike.
Don't be stuck out on the open road with a flat, learn to fix it!


Please post and let us know if you can attend.
Anyone who rides is welcome.

4/15/08 WOD

Doug coaching the Maniac's Volleyball Strength & Conditioning Program.

15 Sit-ups
10 deadlifts

5 to 7 rounds

You Pick

"Cindy"
5 Pullups
10 Pushups
15 Air squats

or

"CFAI Special"
5 Pushups
10 Lunges
15 OHS

as many rounds as you can in 20 minutes

Check out all those white bodies!!!

Let's take a POST Summer shot as well...

Sunday - thought for the day...

Change is wonderful and you should encourage it in your life.

If you keep doing the same things, you will keep having the same outcomes.

If you change the things you do, you will change the outcomes.

That is because all things change when we do.

WOD at the Beach!

Surprise, Surprise!

Come and see...

WOD 3/11/08

Get your groove on for...

"KELLY"

400 Run

30 Box Jumps

30 Wall ball M= 20lb, W= 14lb

Level 2 = 3 rounds

Level 1 = 4 rounds

Relax

RELAX

9:00 class will be Wednesday's WOD. Clean and Jerk!

WOD

Please come to the Beach this Saturday and bring a freind!

"Grace"

30 Clean and Jerk for time

• Proper Clean


• Split Jerk - catching low


• Elbows locked on Jerk catch


• Shoulders in ears on Jerk Catch


• Must stand w/both feet together at top of Jerk

Warm - up

400m Run

15 Knees to Elbows

100 Jump ropes

20 crab walk steps

Letter from a Friend

To CrossFit East, CrossFit Amelia, CrossFit Jax, and all the other CrossFitters we know!!

Words are never enough.
We wanted to say Thank You to all the members of the CrossFit East family for the fabulous kettle bell you gave us for our send off. We have been using it for our workouts and it is fun to see all the nice messages on it while we are throwing it around.
Even more than that, we want to thank you all for the friendship over the past several years. We have really enjoyed getting to know you and the sense of community and friendly competition that we have shared. You all are such positive, motivating, fun and friendly people and we feel that just getting to be around you has made us strive to be better individuals. We are really looking forward to our new life in Colorado , and seeing what direction our lives may go, but we will really miss being a part of the CrossFit East team. Thank you for helping us become stronger, faster, healthier, and more focused, not only in our workouts, but in our lives.
Special thanks to TJ for teaching us about form, focus and community. To Mike Solis for his amazing self-discipline and ability to create workouts that appear un-doable, but in fact, are just plain hard. To Lance for introducing us to CrossFit and being patient while we muddled our way through the workouts. To Marsha: you are my hero. To Kyle and Lorraine for making it fun to have "groups". To Doug for his supportive and encouraging nature. And to Derek for his service to country.
It is not often you find a group of like minded people. We found that in all of you. Thank you all for allowing us to be part of your group. We have learned something from each of you about life, pushing our mental and physical limits, and just being better people.
We hope that you will consider coming to visit us, to play in the mountains, to see our small beautiful town, and to work out with us in our garage gym with our very special kettle bell!

Words are never enough.

Please keep in touch!
Alan and Faith Cook

3/08/08 and Posting

Original 6:30am
Row 1000
50 Wall Ball
Row 750
50 KB Swings
Row 500
50 Pushups
Row 250
50 Dips



Post your times/weights. Post how you felt after WOD!



15 posts= CrossFit bumper sticker

30 Posts= CrossFit Journal

45 Posts= CrossFit Tshirt



We want our blog to be VERY interactive. So POST!!

3/07/08

10-8-6-4-2
Shoulder Press
Air Squat
Push Press
Lunge
Push Jerk
Box Jump

Warmup
300 Jump Rope
25 AbMat
20 Toe Touch Stretch
15 KB Swing
2 Rounds

Day Of Rest

NEXT Saturday...04/12/08

CrossFit Amelia Island Beach WOD!

Main Beach

Saturday, April 12th at 9:30

Please bring a friend to join in on the sand, sun, and fun!

04/05/08 WOD

10 Shoulder Press

10 Push Press

10 Push Jerk

then

10 Turkish Getups (Left)

10 Turkish Getups (Right)

10 DB Snatch (Left)

10 DB Snatch (Right)

10 rounds or

5 rounds or

3 rounds

WOD

CrossFit AI - Chris Hamilton and son representing us in Steamboat this week! (Notice his snappy threads!)

Chris recently lost over 41 lbs of fat in just 8 weeks to win his age group in the Club 14 Fitness "Forever Fit" Challenge. Way to go Chris!

Warm -up:

800m Run

20 Push-ups

15 OHS (overhead squats)

5 Burpees (Yes...Burpees)

WOD:
21 - 15 - 9

Lunge Steps

Jumping Dips

Double Unders (x3 for regular jump rope)

Box Jumps (m = 24" / w = 20")

WOD - Rest Day for some...

IF...big IF you are working out today:

Warm-up:
1 minute jump rope
30 Ab mat Crunches
15 Knees to elbows
15 OHS (overhead squats)

WOD:
30 PVC Deadlifts
30 PVC SDHP (Sumo Dead-lift High Pulls)
15 Ball Cleans
(4 rounds)

*Obviously...work on form. Go slow make sure your technique is perfect. If you have a camera - video tape yourself, check out your form on the 4th round. Find out what you are bad at when you are tired!

WOD & CF Kids WOD

Warm - up

20 Ab - Mat Sit-ups

20 Back Extensions

20 Lunges

(2 Rounds)

WOD - Level 3

Run 1 mile

Row 500m

Run 800

WOD - Levels 1 & 2

Run 2 miles

Row 500m

Run 800

CF Kids WOD

Run a Marathon!!!! Your parents are tired and need a nap.

CrossFit Kids is a HIT!

To be a kid again....