Tuesday WOD

Ahhh, to be a kid again...

WOD:

15 Box Jump
25 KB Swing
800m Run

10 Knees to Elbows
30 AbMat Situps

L1=4 Rounds

L2=3 Rounds

L3= 2 Rounds

Warmup

20 Lunge Steps with PVC Overhead

10 Perfect Pushups

3 rounds

June 3oth WOD

Pull-ups - Peeples style...

Warm-up:

1 mile run


WOD:
"Diane"
21-15-9 reps of:
225 pound Deadlift (w=135)
Handstand push-ups (w=25lb shoulder press)


L2 Deadlift (M=155, w=95) / Shoulder Press (m=35, w=20)

L3 Deadlift (M=95, w=55) / Shoulder Press (M=20, w=15)

SUNDAY REST AND READING

Much needed rest after yesterday's great turnout!  Thank you to everyone that came out to honor those we lost three years ago with your efforts and sweat.  If you want to read more on the events from that day on June 28th, 2005, the only person to survive it all, Marcus Luttrell, wrote a great book.    

Rest, read, stretch, hydrate...you all are doing great!

June 28th Memorial WOD

Join us this Saturday (June 28th) for a special 9:30am class where we will honor the sacrifice of 11 Navy SEALs and 8 Army Nightstalkers that died on June 28th, 2o05 in the mountains of Afghanistan.  Read about their story here.  Soon after this tragic incident, crossfit.com started The Heros Workouts and the first three were named for Navy SEALs from that day.  

On Saturday, all are welcome to this free event and you will have the choice of one of the three workouts - "JT", named after Petty Officer First Class Jeff Taylor, "Michael", named after LT Michael McGreevy or "Murph", named after LT Michael Murphy.   

Please join us at 9:30am on Saturday, June 28th.  Bring your friends!

Friday's WOD

Time to get the legs loose again from National Squat Week and the lungs cleared out before our big Saturday WOD!

Five rounds for time of:

-Run 400m

-Row 500m

Run first or row first, but go fast always!

*Join us this Saturday (June 28th) for a special 9:30am class where we will honor the sacrifice of 11 Navy SEALs and 8 Army Nightstalkers that died on June 28th, 2o05 in the mountains of Afghanistan.  Read about their story here.  Soon after this tragic incident, crossfit.com started The Heros Workouts and the first three were named for Navy SEALs from that day.  

On Saturday, all are welcome to this free event and you will have the choice of one of the three workouts - "JT", named after Petty Officer First Class Jeff Taylor, "Michael", named after LT Michael McGreevy or "Murph", named after LT Michael Murphy.   

Please join us at 9:30am on Saturday, June 28th.  Bring your friends!

Thursday WOD

"Yeah, right...."

WOD

50 Sledgehammers

400 M. Farmers Carry (15#)

50 Pullups

50 Pushups

50 Situps

50 Squats

Divide this up as you see fit.

L1=50, L2=35, L3=25

Warmup:

100 Jump Rope

20 walking lunges

2 Rounds

*Join us this Saturday (June 28th) for a special 9:30am class where we will honor the sacrifice of 11 Navy SEALs and 8 Army Nightstalkers that died on June 28th, 2o05 in the mountains of Afghanistan.  Read about their story here.  Soon after this tragic incident, crossfit.com started The Heros Workouts and the first three were named for Navy SEALs from that day.  

On Saturday, all are welcome to this free event and you will have the choice of one of the three workouts - "JT", named after Petty Officer First Class Jeff Taylor, "Michael", named after LT Michael McGreevy or "Murph", named after LT Michael Murphy.   

Please join us at 9:30am on Saturday, June 28th.  Bring your friends!

Wednesday WOD

WE ARE AT THE SANDBOX WEDNESDAY!!!

Coach Harvey Newton demonstrating the Front Squat form for the USAW. Coach Newton will be with CFAI on July 19th from 8a-12 noon. He will then be comentating for NBC for the 2008 Olympics in Weightlifting. http://www.newton-sports.com/

Warm up:

500m Row

250 Jump Rope

400m Run

(2 rounds)

WOD:

7 Front Squats (max weight with good form - STRICT!)

(7 rounds)

*Join us this Saturday (June 28th) for a special 9:30am class where we will honor the sacrifice of 11 Navy SEALs and 8 Army Nightstalkers that died on June 28th, 2o05 in the mountains of Afghanistan.  Read about their story here.  Soon after this tragic incident, crossfit.com started The Heros Workouts and the first three were named for Navy SEALs from that day.  

On Saturday, all are welcome to this free event and you will have the choice of one of the three workouts - "JT", named after Petty Officer First Class Jeff Taylor, "Michael", named after LT Michael McGreevy or "Murph", named after LT Michael Murphy.   

Please join us at 9:30am on Saturday, June 28th.  Bring your friends! 

Tues - WOD

Mike hitting the ROTC course!

Warm up:

Tabata Ab Mat - 20sec on - 10 sec off

OHS (Overhead Squats)

8 Rounds

WOD:

15 GHD Sit-ups

15 Deadlifts (m = 135 / w=95)

400m Run

L3 = 3 rounds, L1 = 5 rounds

Monday WOD

Jumping Squats

L1 = 50

L2 = 40

L3 = 30

W= 25 # bar, M=45 # bar

2 Rounds

5 minute rest

Warm-up

15 Wall Balls 15 Back extensions 15 PVC pass thrus 10 Pushups

3 Rounds

For demo click below:
http://youtube.com/watch?v=5lPrU5msoeg&feature=related

Friends, Family and Fun

Carlin and Alex Mtn. Biking in CO


Kate and LT before Jax Sprint #1

Annie Tanner at Surf Smurf's Clinic

Make the Most of your Day!

Please email fun summer photos to cfchic@yahoo.com

WOD - Saturday

Shannon McEwen training for gymnastics last year

CrossFit in the Park!

When: Sat, June 21
Time: 0930
Where: 4715 Capper Road - Just off Dunn Ave and I-295
Who is coaching: CrossFit "Coach" TJ Cooper


*CrossFit Amelia Island will be moving the normal Saturday 9:30 class to support the CF in the Park this weekend only.

Warm up:

Tabata Pose Running technique - 22 degree tilt

Tabata Pool kicks

(8 rounds - 20 sec "on" - 10 sec "off")

WOD:

2 Widths - Kickboard flutter

50 Air Squats

40 1/4 Dips - on parelleletts

30 KB Swings - (Russian - to eye level)

200 m Run - to get to Pull-up bars

20 Jumping Pull-ups

200m Run - back to Pool

2 Widths - Sidestroke

(3 Rounds)

As many of you know, we always try to get as many students involved that we can from Definitions (San Marco), CrossFit Amelia Island, CrossFit Jax, CrossFit Jax, CrossFit Law Enforcement Officers, CrossFit Ocala, and CrossFit East. We hope you can come!



Be prepared: We MIGHT get wet! ( optional )

Please-RSVP to tj@crossfiteast.com, if you can attend

WOD Friday

What do these people have in common?

Come find out tomorrow!!!

Warm up:

400m Run

5 Slow Motion Burpees - 5 seconds each

WOD: Tabata Stations

Push-up

Clean

Ab Mat Sit-up

KB Swing

Pull-up

Air Squat

Push Press

Jumping Lunge

Dip

Thruster

a) perform each exercise for 45 seconds

b) move to (rest) for 15 seconds before starting next station

c) perform 3 rounds total

d) record ONLY the LOWEST amount of reps on each round for each exercise

e) total only the lowest score for each exercise for any round

f) record total scores on BLOG

Thursday WOD

500 M Row

Rest

5 Ball Slams, 5 Tire Flips

10 Ball Slams, 10 Tire Flips

15 Ball Slams, 15 Tire Flips

Run 400 M

15 Ball Slams, 15 Tire Flips

10 Ball slams, 10 Tire Flips

5 Ball Slams, 5 Tire Flips

Pics from the forrest

Class is Cancelled at 6:30 pm on Thursday night

Saturday's 9:30 a.m. Class will be held along with CF East "In the Park" at the JSO/FCCJ complex on Capper Road. Please email us for directions! Please try and come! It is going to be a great time!

Don't be afraid of the woods....

Warm-up:

• 50 jumping jacks
• 20 lunges (40 steps)
• 100 invisible jump rope
• 15 Push ups

WOD:

ROTC Course + a couple surprise additions

3, 4, or 5 rounds - you pick!

• Every class and private Coaching session is to meet at the High School parking lot off of Citrona. We will meet at the Senior lot on the South East end of the High School.
• Bring EXTRA water - it is going to be hot!
• If you have any tight muscles...come early and get plenty warm. NO PULLS today!

Tuesday WOD

(Pistol Squat demonstrated using KB - not RXed for WOD below)

15 Wall Ball (M=20, W=14)
10 Pistol Squats (one legged squat)

10 Windshield Washers
10 Pushups
3 Rounds

Monday WOD

Doug and Harvey Newton

Doug practicing 'triple extension' -

knee ankle and hip

Harvey Newton was this weekends lecturer for the United States Weightlifting Certification in Charlotte, NC. CFAI is happy to announce that Doug has become our first Certified Sports Performance Coach. Coach Newton is the former US team Coach for United States Weightlifting (Olympic Lifting), former Executive Director for the NSCA, former Director for the USAW, and currently hosts USA Weightlifting comentary for NBC. His most recent book. Explosive Lifting for Sports is available through www.newton-sports.com. We made a GREAT connection with him this weekend and hope to have some upcoming seminars at the Sandbox w/ Coach Newton.

Warm-up:
20 PVC Pass Thru's
15 OHS w/ PVC
15 Knees to Elbows
(3 rounds)

WOD:
400m Run
30/40/50 Dips
500m Row
30/40/50 Dips
250 Jump Rope
30/40/50 Dips

a) Record times on White Board and BLOG on the site!
b) L1 = 50's, L2=40's, L3 = 30's
c) Big Post Workout Stretch!!!
d) Dips should be done in a fashion of 2 sets on metal bars and one set on rings.

!!!Check out the NEW SANDBOX video at the Bottom of this BLOG!!!
Rock on Taylor!!!

Rest Easy - Sunday

Read article on Eletrolyte replacement:
http://www.hammernutrition.com/za/HNT?PAGE=ARTICLE&ARTICLE.ID=1274

Saturday WOD

Walk/Jog/Run to Beach access at end of Jasmine (1.2ish miles)

5 Sandy Burpees

5 Walking Lunges

5 Tuck Jumps

3 Rounds

Walk/Jog/Run back to CFAI "Sandbox"

Warm-up
100 Jump Rope
50 Abmat situps
20 Leg Raises
50 Abmat Situps

FRIDAY THE 13TH WOD...BE AFRAID!!!!

This Friday is Friday the 13th, so let's get scary!!!

Friday's WOD is...

FIGHT GONE BAD!

(Compare score from March 17th)

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. Three rounds. The stations are:

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

But the scare tactics don't stop there!!!! Come dressed in your SCARIEST Crossfit outfit that you can put together. Clash colors, patterns, wear something that you normally wouldn't workout in, accessories for the worse...just make sure you can workout in it, but be creative! The 80's are a great source for bad fashion.

BE AFRAID, BE VERY AFRAID!!!

(No 6pm Class tonight! Sorry Everyone!)

Thursday WOD

15 Ball Cleans

15 Push ups

5 Rounds

Warm-up
200 M Waiters walk (25 lb. plate)
50 Abmat situps
15 GHD Situps
2 rounds

WOD - Thursday

Images from the Water WOD:

Bob's Tuck Jumps - Shannon Shoulder Press - Martinique Shoulder Press

Focused Training

Early Morning Squats - Kristen

Super-hero: Coach Kate

Don praying for more Push-up Love...

Stong exit Chris!











Intensity

WOD - Wed

Pool WOD at North Hampton
a. All classes will start at regularly scheduled times.
b. Plan on 10 minutes to travel to the pool from the island
c. You will be swimming or at least moving in the water (so wear swim suit or clothes you don't mind getting wet) Bring goggles if you need them and towel.

Come ready to work hard!

Warm up:

50 Cross County Ski - traveling

40 m Water Jog

10 Water HSPU - Hold 5 seconds

20 tuck jumps

(1 round)

WOD:

40m Swim Freestyle down (20m)- doggie paddle back (20m)

10 DB Squats - bottom to bottom (m=20lb, w=10lb)

9 Push ups - Perfect form

8 Shoulder Presses (m=20lb, w=10lb)

*hands never leave the DB's - even when doing PU's.

L1 = 5 rounds, L2 = 4 rounds, L3 = 3 rounds

then....

2 laps running around soccer field

*all students will swim and lift 1st...then run second.

* time will stop when the 2 running laps are completed.

WOD - Tuesday

Amy and Nancy During their recent Level 1 Certification

Warm-up:

Pick your SINGLE most hated Gymnastics move...(we are going to work on ONLY that one)

Pull-ups - push ups - Ab mat sit-ups - Hand Stands - Squats - Burpees - Crab Walk - Bruce Lee Push ups - Dips - Muscle ups - Lunges - etc...

3 rounds - Coaches will decide how many reps you need to do tomorrow! :-)

WOD:

"Helen"

400m run

21 Kettlebell Swings

12 Pull-ups

Notes:

* This is one of our "Benchmark" workouts to be used to advance your shirt level! Rock on!

*Eat right tonight, get plenty of sleep, and come ready having comsumed a 'pre-game' meal an hour prior to your WOD.

*Challenge yourselves Tuesday! Push hard!

Alyson 'rockin' the Kate Ride for Life

WOD - Monday (late!) Sorry

Warm-up:
100 Jump Rope
20 Ab Mat Sit-ups
15 Pull-ups


WOD: SKILL DAY - DO NOT TIME - WORK ON FORM
15 Assisted Muscle Ups
15 Snatches
15 GHD Sit-ups

*Notes:
-Assisted Muscle ups are done with a rope and weighted advantage - WORK ON FORM!
-Complete Burgener warm-up prior to snatches
-Make sure abs and low back are warm - prior to any GHD ab movement

FRIDAY BENCHMARK WOD

6:30 class back on March 7th. That was then...let's see where you are now...

Friends, Islanders, Crossfitters...lend me your intensity!!!

We few...we happy few...must mark our progress. Nothing better after a rest day, then a benchmark workout. Doing Crossfit without benchmark workouts is like action movies with no plot...fun to watch but what's the point?!?!?

We need progress...benchmarks...plot...

So, time for some plot...

Almost exactly three months ago to the day we did today's WOD, check back to March 5th here and see how you have progressed with:

"Dirty Thirty"

30 Box jump, 24 inch box (m) women = 20"

30 pull-ups (regular or jumping)

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 (x3 regular jumps)

L1 = Filthy Fifty....yes 50 reps on everything
L3 = 15 reps on everything
Post times and scores. Consider this your quarterly review! ;>

Thursday WOD

"A Perfect 10"
10 Weighted Abmat Situps (M=30, W=15)
10 Back extensions
10 Deadlift (M=185, W=95)
10 Knees to Elbows
10 KB Swings (M=24kg, W=16Kg)
10 Pullup
10 Burp and Jerk (M=75, W=45)
3 Rounds
Warmup
100 Jump Rope
10 Ball Slam
10 Surfer Popups
10 Lunge Steps

WOD - Thursday

While the Cat is away...the mice better not play...

(Doug coaching FRAN at FLETC)

Nicole's demo on FRAN included a 95# Thruster....

CFIT Kids

Summer is here...CrossFit Kids is FUN!

Tuesdays and Thursdays at 5:00 from 5:45

$5 per child

Please bring a water bottle for your child - they are working Hard!

Also, have your child wear tennis shoes, please.

Thanks to those who came and thanks to those who helped out!

See you Thursday!