September 1 - WOD

Marge representing us this week in Maine -

How peaceful does this look?

Labor Day WOD:
All classes will be combined into one big class at 9:30 a.m.
-6:30a, 8:30a, 6p all moved to this 9:30 a.m. class
-Private Coaching clients - please email or call for time confirmation

• Warm up:
• 1/2 light FRAN -
• Thrusters - bar only - 21, 15, 9
• Pull-ups - 10.5, 7.5, 4.5
  
• WOD:
• Surprise!!!!!! But shouldn't be.....
• Heavy FGB
• M = 25lb Wall Ball, 95 lb PP and SDHP, Uphill Rowing, and 36" Box Jump/climb
• W = 20lb Wall Ball, 75lb PP and SDHP, Uphill Rowing, and 24" Box Jump/climb
  
  

Part of our CFAI Turtle Trot Team (pictured left to right):

Leslie, Stephanie, Tina, Carol, Alisa, Barry, Pam, Joe, Chad, Katy, Doug, Carlin

CFKids: Emmet and Bailey too!!!

Sat Aug 30 - WOD

Warm up well

WOD:
Run a 5k

The 'organized' class will be doing the Turtle Trot on Atlantic Ave at 8am instead of meeting at the Sandbox. Please meet in the grassy area in front of the Recreation Center Gym for a group photo at 7:30. WEAR YOUR BLUE T-SHIRT. There will be 400 people doing the race, and things will be a little chaotic. If you haven't registered yet...please show up really early to start the registration process.

Thanks for being a part of the run, posting a time, and supporting CFAI. If you can't make the race...please don't fret! :-) The WOD is still the same. You are welcome to complete it at the Sandbox or at your home. Please BLOG your results.

See you at the races!!!!

Friday

WOD:

10 Handstand push-ups

20 Pull-ups

30 Kettlebell swings

40 Sit-ups

50 Burpees

Don't lift without Proper Supervision...

Feel like this after those DLifts today and Monday?
Need some CFit training...



WOD:

10 burpees
15 kb swings
25 ball cleans
30 sit ups
20 box jumps

3 Rounds for time

Aug 27th - WOD

What the @#*~!!@?x*&!!!!!

Warm - Up:
10 Pull ups
10 Push ups
400 m Run
10 Back Extentions
(2 rounds)

WOD: (this WOD taken from CF Jax - thanks guys!!!)
100 Push up Deadlifts

• One continuous motion
• Men 135 / Women 85 or same weight you used on Monday
• SCOOP BACK
• Use your legs
• Post time and BLOG
• I am sorry...but not making sense is what we are all about!
• PS - if you see this and pull a NO show...we are all going to call you out. Don't be a weakling!!! We are all going to suffer together. I expect 30+ bodies today. Let's Rock IT...together!

Sprinting Anyone?

Warm up:
20 Ab Mat Sit-ups (m = 20, w = 16)
20 GHD Sit ups
20 L-sit holds - 10 seconds - toes pointed
(4 rounds)

WOD:
400 m run
(8 rounds)

Stay within 10 seconds each round

3 to 5 minutes rest between rounds

VIDEO FROM MONDAY'S WOD.  SEE MORE HERE

6:30am Class aka Dawn Breakers do "Deadpushes" from Crossfit Amelia Island on Vimeo.

Aug 25 - Mon - WOD

Ken and Gretchen representing in Latvia

Great job guys!

We loved training with you - and EXPECT you back soon. Please stay on the blog working out with us daily!

Warm - Up:

10 Pull ups

10 Push ups

400 m Run

10 Back Extentions

(2 rounds)

WOD:

50 Push up Deadlifts

• One continuous motion
• Men 135 / Women 85
• SCOOP BACK

After the Storm

Richard on a recent trip to CA! Always Representing!

Hope everyone faired "Fay" OK. Can you imagine what an actual Hurricane would be like? Wow! Let's hope next week will be back to normal - school, WODS, weather!
Great having our friend, Robert around this week - I hope you all got a chance to meet him!
Have a great rest of your stay and a safe journey home.

A look ahead:
Saturday, August 30th Turtle Trot 5K, 10K and kids fun run!
Sunday, August 31st The Bear Adventure Race
Saturday, September 6th Carrabas Beaches Run 7pm Jax Beach
Sunday, September 7th Watermelon Ride Jax area
Saturday, September 13th Harvey Newton Clinic "Sandbox"
Saturday, September 27th Fight Gone Bad "Sandbox"

Lots of things to keep us CrossFit...please join us for any or all. More information regarding these activities is on the board or they all have great websites. Need someone to ride or run with, email cfchic@yahoo.com and we can hook you up with someone participating!

Aug 23 - WOD - Sat

Big Hillary - Workin' the CrossFit wheelbarrow in Guatemala

Warm up:
10 Back Extentions
10 Air Squats
250m Row
10 Pommel Swings
(2 Rounds)

WOD:
5 Front Squats
7 Rounds

Friday's Classes ADJUSTED and Cancelled!

GO AWAY FAY!!!!

To go along with the requests of local officials and for the sake of safety, there will be Crossfit Classes on Friday. Stay off the roads and stay dry!

Right to the Core

15 Knees to Elbows
50 Abmat Situps
15 Body Weight Dead Lift
50 No Mat Situps
15 GHD Situps
(3 Rounds)

Welcome Robert!

Revised WOD - little harder than it looks! Enjoy!

Aug 20 - WOD

ARE YOU READY?

Warm up:

400m run

15 Hanging L-leg raises

(3 rounds)

WOD:

Skill Day - kinda....

100 Sledge Hammer (50/50) men= lrg, women=small hammer

100 Round/side kicks (50 right/50 left)

• Timed event - weight until person in front of you is 1/4 way done with next exercise
• Sledge/Kick WOD is timed. Post and Blog Scores
• While waiting...work on your skills: Muscle-up, dips, L-sit on parellelettes, handstand on parellelettes, kipping pull-ups, Ab mat w/weighted ball, GHD sit-ups, etc...

Aug 19 - WOD

Rowing Maniacs!

Warm up:

250m Row

20 PVC Pass Thru's

100 Jump Rope

WOD:

KB - One arm swing

Jump Rope

Hand Stand

Clean - m=65, w =55

Ab Mat

Pommel - hold

DB Lunge - m=20, w=10

Back Extension

Parellette Push up

• Each round 45 seconds
• 15 second rest/station switch
• 3 rounds
• 1 minute rest between rounds
• NO SCORES, NO "TIME" - just work on form

Aug 18 - WOD

Your chance to PRACTICE!!!!

Warm up:
800 m Run

• stop every 200m and complete 10 push-ups, 10 air squats, and 10 tuck jumps

WOD:

"Fight Gone Bad"

(taken from the registration page at: http://www.athletesforacure.org/)

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. This event calls for 3 rounds. 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. The stations are:

Wall-ball, 8 ft target (Reps)
Deadlift high-pull (Reps)
Box jump (Reps)
Push-press (Reps)
Row (Calories)

The four divisions are:
Class A: Standard Men = 75 lb PP and High Pull, 20lb Wall Ball and 20in Box
Class B: Modified Men/Standard Women = 55 lb PP and High Pull, 14lb Wall Ball and 20in Box
Class C: Intermediate = 35 lb PP and High Pull, 8lb Wall Ball and 20in Box (step ups are okay)
Class D: Beginner/Kids = 15lb PP and High Pull, 4lb Wall Ball (can be lowered 2in from standard height) and 10in Box

Sunday Rest!

He's a ringer! from Crossfit Amelia Island on Vimeo.

Much thanks to Jonathan Tauton, our coach for yesterday's CFAI Gymnastics Clinic in the Sandbox.  The clinic was a great time for all and today's rest is much needed.  Seems like everyone that was there left asking when we were going to do it again, so expect to see Jonathan again soon!

More videos from the clinic are up on the CFAI video page here.

We don't look quite as graceful as Jonathan does in this video.  More videos will be added soon! 

Reminder: Gymnastics Seminar

When: Saturday, August 16 from 8:00 until noon

Where: CrossFit Amelia Island "Sandbox"

more info www.crossfitameliaisland.com

Also, see article in this month's CrossFit Journal (copy in the "Sandbox")

"Why Train Gymnastics Basics" by Jeff Tucker

GSX Athletics Fort Worth, Texas

Fear the Worm Friday!!!

"The Early Worm Catches the Bird"
As many rounds in 20 minutes of:

Inchworm w/ pushup across Sandbox and back
20 sidehops 
200M run

*Inchworm means hand down by feet and walk out to pushup position, do one pushup, then walk feet to hands, repeat.

*Start inchworm at back end of the Sandbox behind tape line, go across to other end of the box and turn around and go back once your feet cross the other side.  Move on to the sidehops outside after your feet have crossed back over the line where you started.

*Sidehops are done over the green hurdles then run in the opposite direction than normal 200M run and go to the last light post and back.

Aug 14 - WOD

CrossFit Guatemala - 2008

Robert Jackson is coming to town next weekend!!

Amy P (front and center - representing CF...way to go Amy!), Doug to her right, Rae behind him (as it should be), big Hillary (in white T), Robert Jackson is in the Black Tank. A VERY HOT OHS day in Zacapa.

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

WOD:
"Nancy"
400m Run
15 OHS (Overhead Squats)
(5 rounds)

• L1 - 5 rounds, L2 - 4 rounds, L1 - 3 rounds
• L1 - m=95#, w=65#..others adjust accordingly
  

Aug 13 - WOD

Yulee Volleyball Strength Training

Snatch WOD - Tuesday

Warm up:
10 Air Squat Jump to Pull-up
20 Back Extensions
10 Bar Dips
(3 Rounds)

WOD:
20 Low Bar Back Squats
(4 Rounds)

• Bar on spine of scapula
• Eyes forward
• Weight on mid foot / heel
• Go as heavy as possible for 20 reps!
• 5-7 min rest between rounds
• L1 - m=225, w=155
• L2 - m = 155, w = 95
• L3 - m = 75-95, w = 55-75

Aug 12 - WOD

Coach Cooper Demonstrates Deadlift form!

Warm up:
5 Hand Stand Holds - 10 seconds
10 Wall Press / Jump Squats
15 KB Swings
(2 Rounds)


WOD: (Courtesy of TJ Cooper-CF East)
Row 1000 meters
Thruster - 21 reps (m=85#, w=55)
15 Pull-ups
Deadlift - 15 Reps (m=225, w=155)
Row 500 meters
30 Pushups
Bench Press - 21 reps (m=155, w=95)
Row 300 meters
75 NO AB MAT situps

• Use Warm-up Handstands to perfect form for the clinic this weekend! Make the CFAI coaches proud!
• Time and BLOG
• Use Bench in C14F for your Benchpress
• Wall Press / Jump Squat is done by starting in sqatting position, jumping to touch and push off wall back down into the squatting position. Make sure to get good solid contact with the wall - so you can shove off and get back down into the full squat! Have fun!

Aug 11 - WOD

From Beijing, China

Warm up:

50 OHS (Overhead Squats)
50 Push Ups
50 Barbell Push Presses

WOD:
1000 m Row
2 Rounds

• 5-7 Minutes between rounds - FULL recovery
• 100% effort on both rounds - give it all you got!!!
• Record and BLOG your best time
• If you have to wait for a rower...pick an exercise to work on: HSPU, Low Bar Back Squat, Air Squat, Snatch from High Pull Position, etc...

Aug 9 - WOD

The Lake Placid Triathlon - 2 weeks ago

Nancy S - One of CFAI's own "Home Grown" Level 1 Coaches.

Way to go Nancy! We love the 'digs'! Glad to hear you wore it during the run. And great job on finishing the grueling race!

Warm up:

20 Ab Mat Sit-ups (m = 20, w = 16)

20 GHD Sit ups

20 L-sit holds - 10 seconds - toes pointed

(4 rounds)

WOD:

800 m run

(4 rounds)

• Run as fast as you can - for 800m

• 1st run @ 50% max


• 2nd run @ 75% max


• 3rd and 4th runs @ 100%


• Record and BLOG best score


• Big stretch afterward
• Rest 5-7 min between efforts

COMPARE TO PREVIOUS WOD HERE

"Give it all you got!!!"

Warmup:
500m row
10 kettle bell swings (light)

10 PVC toe touches
2 rounds

Warmup with Hang Clean and Split Jerks

WOD:
Clean and Jerks
7 rounds of 5 reps for max weight (not time)
-look for max at round four to meet or exceed on round five

Thursday WOD

" We aren't afraid of a little dirt!"

"Kelly"

400 M run

30 Box Jumps

30 Wall Balls

4 rounds

Warm-up

15 Double Unders

5 Tire Flips

15 Lunge Steps with DB (just like Monday and Wednesday)

5 Pullups

2 Rounds

Aug 6 - WOD

Warm up:
The same exact Walking Lunge/DB Biceps Curl we did on Mon - only 30 steps
...yes - you have to do the Knees to Elbows too
20 PVC Pass Thru's
5 Pull - ups
(2 Rounds)

WOD:
500 m Row
9 HSPU (Hand Stand Push Ups)
15 Thrusters (barbell - m=95, w=55)
30 Ab Mat Sit-ups
(4 Rounds)

Aug 5 - WOD

Elizabeth - Sumo Deadlift High Pull During Last Year's Fight Gone Bad II

Warm up:
400m Run
...then...
4 Rounds 15 reps - Front Squat - Bar Only
...then
2 Rounds 10 reps Deadlift - Moderate Weight


WOD:
Deadlift
7-7-7-5-5--3-3--1

Summer Break for CrossFit Kids!

Thanks to everyone who attended CrossFit kids this summer. It was a BLAST! Classes will resume in September after everyone (kids and parents) get back in the groove of school. Watch the Blog, your email, the website, and your child's backpack! More information to come regarding days and times. Again, thanks for all of your help, support, and trust. Kids love CrossFit!

Aug 4 - WOD

Warm up:
Push Ups
PVC Pass Thru's
Air Squat
(15 reps each - 3 rounds)
then...
200 Jump Rope

WOD:
Dumbbell Lunge w/Biceps Curl
15 Knees-to-elbows

• Continuous Lunging for distance
• Biceps Curl on the "up" phase of the lunge
• If/When you stop lunging...you must run back to pull-up bars for Knees-to-elbows
• L3 = 200m
• L2 = 300m
• L1 = 400m
• M = 20-30 lbs, W = 15-20lbs

Sunday

" End of Summer"

Enjoy your day off.

Welcome Home Hawaii Five O

Welcome Home Doug

"Grace"
30 Clean and Jerks for time

Warmup
10 Low Bar Back Squat
5 Handstand
10 Pushups
8 rounds