Saturday WOD

Trevor Mania! Coaching, yelling, video, all the components for a Chinese Fire-drill!

Warm - up:

Run 800m
15 Wall Balls (you pick the weight)
(2 rounds)


WOD:
20 DB Thrusters (m=30, w=15)
1x through Plyo Box Course
20 Double Unders (DU's)
30 Ab Mat Sit ups
10 Kettlebell Swings (m=24k, w=16k)


L1 = 4 rounds
L2 = 3 rounds
L3 = 2 rounds

Friday's WOD

By Land & By Sea

Complete the following for time:
* Row 1000m
* Run 800m
* Row 750m
* Run 600m
* Row 500m
* Run 400m
* Row 250m
* Run 200m
You can do this workout starting with the run or row first.

Thursday WOD

21 KB Swings

200 M Run

21 Thrusters

30 Pull-Ups

400 M Run

30 Pull Ups

21 Thrusters

200 M Run

21 KB Swings

CrossFit Kids starts next Tuesday. Please email Leslie if you are interested. cfchic@yahoo.com

Wednesday WOD

Warm-up:
20 Overhead PVC Lunges
1 - 5ft Rope Ascent - with feet on Box
20 - Dumbbell Bench Presses - on ground - M = 30, W = 15
(3 rounds)

WOD:
Burp-n-Jerk
Ring Dips
21-15-9

*Combine a Burpee with a Push Jerk (or split jerk) and there you have it!
*If NO ring dips - bar dips = 3x - jumping rings dips = 2x

Tuesday WOD

"Back to Business"

5 reps Clean - max weight

7 Rounds

Warm - up
20 OHS
20 KB
10 Cleans - 1 round light...next round med/light weight
(2 rounds)

Yes, I can do this...

TREVOR

"Trevor"

4 person team

300 Pullups

400 Pushups

500 Situps

600 Squats

Please come and show your support for our troops!

Happy Memorial Day!

All fitness and skill levels welcome!

www.trevorwine.com

Rest Day!

Welcome home Journey Missions Team!

"Trevor" tomorrow!
The 2nd Annual Trevor Win’E Memorial Day Challenge is Monday at 9:30 a.m. This is an invitation for the CrossFit Amelia Island students, friends, and family to join together on Memorial Day to raise money to purchase cooling vests for members of our military serving overseas. It’s also a challenge to participate in a team fitness event at the CFAI "Sandbox" on May 26, 2008 simultaneously with ALL CF affiliates world-wide. The Challenge is in memory of Army SPC Trevor Anthony Win’Efrom Orange City who was killed in action near Mosul, Iraq on May 1st, 2004. "Entry fees" (not mandatory) are 'donations' to the memorial fund to purchase the vests. Suggested donation is $20.

When: 9:30 a.m.
Where: CFAI Sandbox - 1114 South 14th Street
Why: Support our troops overseas
Cost: Suggested donation of $20
Who is invited: All fitness levels, all ages - workout will be modified for all attendees
What is the workout?
300 Pullups
400 Push ups
500 Sit ups
600 Squats

Notes:
-4 person teams can enter together; but we will probably divide everyone up who is not on a team prior to starting tomorrow.
-2 team members will be working out while the other two people are 'resting'.
-each person completes as many repetitions as possible then rests while another team member begins exercising.
-Do only as many reps as you feel 'comfortable' with
-The first team to finish will get a complimentary CFAI t-shirt
-Second place team will all get journals
-Third place team will all receive bumper stickers

*Wear your CFAI t-shirts and represent!!! Any color!

For more information on Trevor Wine - please see:

http://www.trevorwine.com/article.php

Saturday WOD

25 KB Swing

25 GHD situps

25 Back extensions

25 Knees to Elbows

L1 = 5 Rounds

L2 = 4 Rounds

L3 = 3 Rounds

Friday WOD

Tay(lor)bata

4 minute Taybata of pushups - 20 seconds of work/ 10 seconds of "rest"

("rest" is held in pushup position)
800m run
4 minute Taybata of squats - 20 seconds of work/ 10 seconds of "rest"

("rest" is held in as deep a squat as possible)
800m run
4 minute Taybata of burpees - 20 seconds of work/10 seconds of rest (no really, rest)
Count the total number of burpees competed in the four minutes

Thursday WOD

Caroline:

"Just Monkeyin' Around"

Warm-up - 3 rounds

10 pull-ups

25 Ab Mat sit ups with Medicine Ball

15 Kettlebell swings (16kg women, 26kg - men)

Work out - 10 rounds for time

5 low back squats

5 deadlifts

5 push/press

(one bar is used for all exercises, weight should be selected by push/press ability) 55# W, 75# M

Wednesday WOD

Four rounds of:

800 meter Run

*Rest 4 minutes between rounds

*Go fast!  Give full effort on each and treat as one rep max

*Post fastest 800 meter round

6:30am Group is ready. Are you?

      

Tuesday WOD

"Carlin"

10 turkish get-ups

30 box jump
10 pull-ups
30 ab mat

L1 - 4 rounds (w-15lbs) (m-25lbs)
L2 - 3rounds (w-10lbs) (m-15lbs)
L3 - 3 rounds (w-8lbs) (m-10lbs)

Don't forget to post a WOD!

MONDAY WOD - Oh Cindy!

No better way to start Crossfit after a rest day than doing a benchmark WOD to see how you are progressing.  Harry Millner once said, "All progress occurs because people dare to be different."  So fitting for our group and without further ado...

CINDY

5 Pullups
10 Pushups
15 Air squats
as many rounds as you can in 20 minutes

It's been over a month since we last did Cindy (April 14th), compare how you did, knock it out and see if you can improve your time. 

Rest day is over!  Get busy!

Sunday Challenge

OK, so now is the time for you all to have a WOD named after you. Create your WOD, post it and we will put it in the hopper this week for a customized CrossFit Amelia Island WOD. Yesterday was "Kate" - nicely done.

So start thinking of your favorite combinations and Blog them. It will be a Fun and Challenging week!

Taylor and Family at Shrimp Fest 5K

Saturday WOD

"Kate"

20 Burpees
10 Handstand pushups
10 Knees to Elbows
400 M run

L1 - 5 rounds
L2 - 4 rounds
L3 - 3 rounds

WOD Friday

30 Double Unders

20 Low Bar Back Squats (M-135, W -75)

15 Push Press (M-75, W-55)

L1 - 5 Rounds

L2 - 4 Rounds

L3 - 3 Rounds

It's Friday - Enjoy...

Thursday WOD

"POSEing"

400 M Run

50 Squats

4 rounds

WOD - Wednesday

Coach TJ Cooper - in dreamland!!! :-)

Warm-up:
10 KB swings
10 Air Squats
10 Push ups
10 Sit ups
(3 rounds)

WOD:
Either -

Row 2k (or)

"Grace"
-30 Clean and Jerks for time
-M = #135 - W = #65

5/13/08 WOD

"Christine"

500 M Row

12 BW Deadlifts

20 Box jumps

3 Rounds

then:

200 situps

WOD - Monday

Big Joe Squatting at the recent Coach Rippetoe CF Total in Jacksonville

Warm up:
Stretching - 3 minutes of hard stretching


WOD: (get ready!!!)
"Murph"
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

L1 = as Rx'ed
L2 = 3/4 Murph
L3 = 1/2 Murph

*Sorry Taylor! (didn't you do this last week with a 20# vest on?)
** Jumping pull-ups need to be double the prescribed amount

Sunday - REST

Question: What is a "Muddy Buddy"

Answer: See above!!!

(PS - Way to represent ladies! I like the bra tops and sticker addition to the helmets! You rock!)

Chad's answer to Katy's previous post...

WOD - Sat

Today Katy wins the battle of the sexes...but tomorrow is CF total. Go Chad!




CFAI - WOD coming soon!!!
9:30 a.m.


CF East WOD - in Jacksonville
10:45 a.m.

CF Total (Shoulder Press, Deadlift, Squat)
...then Coach Mark Rippetoe and TJ Cooper lecture on:

1. Deadlift
2. Low Bar Back Squat


-bring $15 as an affiliate member or $30 as a non-affiliate member.

FUN FOUR FIT FACETS FOR FRIDAY WOD!!

Fitness is multi-faceted.  Here are four of them to do in order!  Have fun!!

One: Run 800m

Two: Warmup

2 rounds of:

10 Diver Downs

15 Back Extensions

20 Abmat Situps

15 Air Squats

10 Pullups

Three: Tabata Squat

Four minutes of tabata squat

20 seconds of work/1o seconds of "rest"

"rest" in as deep a squat as you can!

Four: TGIB!*  *Thank God It's Burpees!

L1: 50 Burpees

L2: 25 Burpees

L3: 25 Squat Thrusts (air squat and jump in air with arms up)

For all levels, reach for 12 inches above your normal reach on the burpee jump!

POST TIME AND LEVEL ON BLOG

STRETCH- before, during and after and  SMILE, YOU LIKE THIS!!!

Coach Mark Rippetoe Seminar

Yulee High School Volleyball Strength and Conditioning

Author of Starting Strength, Strong Enough, and Practical Programming for Strength Training; Mark Rippetoe will be conducting a short seminar this weekend for US! Here are the details:

When: WOD begins - 9:45 a.m. (all athletes NOT attending the lecture will be completing a KB-Run workout. All athletes attending the lecture will be completing the CF Total - potentially assisted by "CF's one and only Coach Rip"!!! How can you go wrong? If you can only attend the lecture, it should start at 10:45 a.m.

Where: JSO - FJJC complex

Cost: $15 !!!! (for members of affiliates) $30 if you are not paying at a CF East gym

Why: Coach Rip and Coach Cooper will be going over the Squat and Deadlift.

Directions? Please email Leslie! :-)

*We are pretty sure this will be a "once in a long-while experience". Especially for the clams you are shelling out. His normal seminars are $400/weekend/person. CrossFit HQ has sent Coach Rip out to interview Coach Cooper on his recent bout with Rhabdo, to be published at a later date. In the mean time...he has agreed to help us with a quick seminar!

Please let us know if you can attend through the BLOG. We need to get a head count to know how many squat racks and how many weights to bring. Thanks!

WOD - Wednesday

Goofing around at Bear Lake near Estes Park, CO! On another note...summer is here!!!

Warm - up:
500m Row
20 Push Ups
20 Lunge Steps
5 Hand Stands
30 Left Jabs
30 Right Crosses
(2 Rounds)



WOD:
-1 Min on each exercise
5 exercises:
*Clean
*Box Jump
*Wall Ball
*Push up
*Jump Rope



- Similiar to Fight Gone Bad...time each exercise for 1 minute, then rotate to the next exercise
- 1st round (of 5 exercises) is a "Warm-up" round
- Add second and third round together for final total score.
- report scores on board and on BLOG

WOD - Tues

Warm-up
200 Jump Rope
15 Knees - to - elbows
20 Air Squats
20 PVC Pass Thru's
( 2 Rounds)



WOD: "Helen"
400 m Run
21 KB Swings
12 Pull-ups



L1 = M = 24kg, W = 16kg
L2 = M = 20kg, W = 12kg
L3 = M = 16kg, W = 8kg

Only 1 year ago at Main Beach - early morning. My how we have grown!

WOD - Monday

Warm-up:
Burgner Warm-up
(3 rounds)

10 reps Snatch

WOD:
Snatch
5-5-5-5
3-3-3-3
1-1

Report and BLOG weights used on each round
-take 1-2 minutes for full recovery between rounds (sets)

Coach Tanner's Rippetoe Squat

REST DAY

Rest, recover, relax and enjoy life!

WOD - Sat

5k Shrimp buddies

Run 5k for time

post times

Shrimps and Non-Shrimps

If you are running in the 5K tomorrow...

You are a Shrimp:

10 Band Pullups
15 KB Swings
15 Pushups
15 Situps
Rope hold

3 Rounds

Non-Shrimper:
Run to beach (all way down Jasmine)
50 Air squats
Run Back

GOOD LUCK runners!!

Why Crossfit???

Answer: To be better than the national average! The New York Times recently did a story on the beloved push-up. Ode to the push-up!

The article says: "Based on national averages, a 40-year-old woman should be able to do 16 push-ups and a man the same age should be able to do 27. By the age of 60, those numbers drop to 17 for men and 6 for women. Those numbers are just slightly less than what is required of Army soldiers who are subjected to regular push-up tests."

Keep pushing...unless it is your rest day!