Friday's WOD...He's Back!!!

Pay the price to look this good...

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

COMPARE TO LAST TIME WE DID TAY(LOR)BATA ON MAY 22ND HERE!

...and be this smart.

Thursday WOD

"Just Ducky"

From CrossFit Jax

40 meters, each exercise

walking lunges

bear crawl

duck walk

flying burpees

crab walk

3 rounds for time

Wednesday WOD - Welcome back an old friend!

She's back!!!!!!

Will you be irked or try and shirk not doing more of the turk??? I know we just did turkish get-ups on Friday...and you're welcome!

"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)

Compare to the first time we did Carlin here!!

Tuesday WOD

Mark your Calendars Sept. 27th FGB III

Complete as many rounds as possible in 20 minutes of:

10 Ball Slams
20 Sit ups (GHD or Abmat or combo)
Run 400


Warmup
3 Pullups, 4 Pushups, 5 Air Squats
8 Rounds

July 28 - WOD

Welcome Home Katy D !

Warm up:

Jump Rope 1 min

10 Push ups

-on the minute - wait for Coach to "Start" each minute

(5 rounds)

WOD:

400m Run

Push Press (m=95, w=65)

One arm Dumbbell Snatch (m=35, w=20)

21-15-9

• Push Press...not Push Jerk
• Hang Snatch Start Position
• Opposite Arm on hip
• Pull high to scarecrow...then catch underneath
• Reps for each round are done with EACH arm. In other words...21 with the right...21 with the left
• Do everything possible to "Catch" the weight overhead...NOT "Press" the weight up. If you are pressing...you are not hip driving. Please lower the weight, until you can get your brain to force your hips to drive hard. Drop down quick and catch! :-)

Friday WOD

"How do you like me now?"

10 Turkish Getups (m=20/30, w=15)

15 GHD Situps

20 Barbell Lunge Press (combine a Lunge with an overhead barbell press)
-racked in down position, almost a single leg front squat, pressed overhead when student stands up (m=45, w=25)

500 M Row

L1 -4 rounds

L2 - 3 rounds

L3 - 2 rounds

Thursday WOD

Medicine Ball Cleans

Thruster (m=30, w=20)

Double Unders

21-15-9

July 23 - WOD

Slacker - Sam Thompson's Kettlebell Swing!

Warm-up:

10 Push ups

10 Air Squats

10 Pull ups

(4 rounds)

WOD:

100 KB Swings for time

(M=24k, w=16k)

• If your form sucks...have the discipline to drop down in poundage
• When/If you get tired...please, please 'set' your KB down lightly. We love our equipment and want it to last forever.

Tuesday WOD

"Work it, own it"

Run 400 M
50 Squats
4 Rounds

Warmup:
50 Box jumps
50 abmat Sit ups

July 21

"Super-Pam" - our new HERO!

She finished her 5k in just under 50min last week.

Way to go PAM.

Warm up:
800 m Run
Stretch

WOD:
30 Pull ups
30 Front Squats (m=135, w=75)
30 Bar Dips
30 Deadlifts (bodyweight)
30 Push ups
30 Overhead Dumbbell Lunges (M=30, w=20)
30 Push Jerks (not Push Press) M = 135, W=75
300 Jump Rope

July 20

REST DAY!

-Get a nap

-Take in some H2O

-Stay in the Zone

July 19th - Harvey Newton Clinic

Sandbox Power Clinic

About our Guest: Coach Harvey Newton
• USA Weightlifting Olympic Coach 1984
• USA National Weightlifting Coach 1981‐84
• USA Weightlifting Executive Director 1982‐1988
• NBC Television Weightlifting Commentary Team 1996, 2000, 2004, 2008 Olympics
• For more information http://www.newton‐sports.com/

Clinic suggestions:
• Bring notebook and pen
• Come dressed to exercise – Clean is today– July 19th - the Snatch and Clean and Jerk clinic will be on Sept 13th
• The time will be split between lecture/Q&A and practical lifting
• Only 20 students available – your payment guarantees confirmation
• All proceeds will be used to purchase an Eleiko competition bar for the Sandbox
• Weightlifting shoes optional – long pants or high socks are recommended

o Time: July 19 – 8a – 12 noon / September 13th – 8a – 4pm

Friday's WOD

Ready...Set...Go!!!

Pure and Simple...Run a 5K!

Olympic Weightlifting - Sat July 19

In an effort to try and get massive attendance at this weekend's Harvey Newton Seminar, we will be using the clinic as our "class" this weekend. Normal class at 9:30 will be cancelled for this weekend only. Please click on the clinic "bubble" located on the CFAI home page for more information. Thank you for your support!
NOTE: Saturday, July 19.

Thursday WOD

Warmup:
Progression of the OH Squat.

"Jeremy"
PVC OH Squat
Burpees
21-15-9

CrossFit Kids getting ready for a Surfer popup!

Wed. WOD

"Good Stuff..."

Back Ext.

Row

Push Press

Box Jump

Wall Ball

Parallette PushUps

KB swings

Abmat

OH Squat

3 Rounds

40 seconds "on," 20 seconds "off"

last round - count your reps, that is your score!

Tuesday WOD

"Ready for This?"

400 Med Ball Run (m=20 / w=14)
9 Low Bar Back Squat (m=135 / w = 95)
9 Lawnmower Push Ups

While in Push-up position - student will be "on" dumbbells. While holding the db's you will do one push up - remaining in the "up" position - you will do a row with the left hand...then a row with the right hand...then repeat push ups and rows. In total - 9 push-ups, 9 LT rows, and 9 RT rows should be done without letting go of the db's and without touching the floor)
(m=30 / w=15)

3, 4, or 5 rounds

July 14 - WOD

Helen....on Monday? Are you serious???!!! *#@~%&#!!!

Warm-up:

100 Jump Rope

15 Snatch Land

10 Pull ups

(3 Rounds)

WOD: "Helen"

400m Run

21 Kettlebell Swings

12 Pull-ups

(3 Rounds)

• Standard KB weight = 16k women / 24k men
• Must clear pull-up bar with chin
• Jumping pull-ups = 3x normal reps
• This one is to see if you can beat your Personal Best and t-shirt promotion

July 11 - Cycling WOD

One of USA's hopefuls in the Tour de France -

George Hincapie

Warm up:
50 skips - each leg
50 bicycles in air - lying on ground
2 progressive sprints length of soccer field

(2 rounds)


WOD:
Loop around Amelia concourse on Bike


Mountain Bikes - 1 round
Road Bikes - 2 rounds
Cross bikes and beach cruisers - 1 round

• Basically a 20 minute critical power test
• RIDE WILL START AT NORTH HAMPTON POOL - IN THE PARKING LOT 9:30a
• Warm up will be at the Soccer Field at the North Hampton Pool
• We will be on the grass, so shoes are optional
• Bring your old crappy bike or or new fancy bike....it doesn't matter. We are interested in pushing you in unfamiliar territory. The equipment is unimportant.

Friday's WOD - Crossfit X-mas in July!!!

There are only 198 days left until Christmas, but you are getting an early present:

Crossfit Christmas in July!!!

This WOD is done with same Christmas spirit that lives in the song "The 12 Days of (Crossfit) Christmas"

1 Teeny Tiny Diamond Pushup

10 abmat situps

2 Tuck Jumps

10 abmat situps

3 Diver Downs

10 abmat situps

4 Air Squats

10 abmat situps

5 Kettle Bell Swings

10 abmat situps

6 Lunge Steps 

10 abmat situps

7 Pullups

10 abmat situps

8 Burpees

10 abmat situps

9 Jumping Jacks

10 abmat situps

10 Supermen

10 abmat situps

11 Ball Slams

10 abmat situps

12 Box Jumps (with each box jump sing the final countdown of 12 Days of Crossfit Christmas with each land on the box)

The abmat situps are used to breakup each round.  If this workout seems easy, then maybe you aren't remembering how the song "The 12 Days of Christmas" is structured.  Ho-ho-holy moly!

No warmup needed.  The WOD will slowly warm you up like a nice cup of warm eggnog while roasting chestnuts on an open fire.  

Time to find out who's been naughty or nice with today's WOD!  

Thursday WOD

"Christine"

500 M Row
12 DL
21 Box Jumps

3 Rounds

July 9 - WOD

"What....a hundred fifty???"

Warm up:

15 Ab Mat Sit ups

15 Back Extentions

15 Knees to Elbows

15 Supermans

15 KB Swing

100 Jump Rope

(2 Rounds)

"Karen"

150 Wall Ball Shots

Tuesday WOD

800 M Run

21 Bench Press

800 M Run
15 Bench Press
800 Run
9 Bench Press
800 M Run

July 7 - WOD

Sheila and Alisa...many rounds into the Main Beach WOD

Warm -up:

10 Push -ups

10 Push-presses - PVC

10 Push Jerks - Barbell only

10 HSPU's or 5 Hand Stands

200 m Run

(3 rounds)

CrossFit Kids! - Tues/Thurs @ 5pm

WOD:

31 Double Unders

9 Deadlifts (m=225, w=155)

21 Box Jumps (m=24", w=20")

(3 rounds)

July 5th WOD

...a few of the castaways from Amelia's Island...

"Light Nancy" - bottom-to-bottom

form...form...form...



Men = 75 / Women 45

15 OHS
400m Run


NASCAR drivers = 5 rounds
Cruise Controlers = 4 rounds
Learners Permit = 3 rounds

July 4th WOD - Independence Day!

Don't come to the Sandbox...it will be CLOSED!

That's right...Friday's workout is at Main Beach!

All classes combined to one gigantic 9:30 class.
Bring your friends and family!

Surprise Warm-up...

Just for you morning Bloggers! Here you go...

WOD:

50m Noodle Swim (Flutter kick)

Life Guard station Run

5 Cartwheels

20 Ocean Push Ups

15 Thrusters (weight t.b.d.)

Thursday WOD

As many reps as possible in 20 Minutes

5 Burpees

10 Pullups

15 Pushups

20 Situps

Post number of reps.

Warmup

100 jump rope

25 PVC Pass thru

5 handstand - hold 10 sec.

100 jump rope

July 2 - WOD

Makin' GHD's look easy...

Warm up:
200 Jump Rope
3 rounds Burgener Warm-up
2 rounds of 10 reps @ Moderate weight - Snatch

WOD:
Snatch
8 rounds - 3 reps

• Try not to stop at all during Jump Rope - no breaks - let's see if anyone can get all 200 in a row without stopping. Count your misses...if any.
• Truly work on depth of overhead squat position within the snatch
• Think about a quick upper body movement, wrist flip, and close body position with bar.