?? What ??

http://www.modernforager.com/blog/2008/05/29/te-oils-and-how-to-use-them/

Warm up:
700m Row
10 each leg Rotating Toe Touches
30 second Warrior Pose
15 SDHP - light KB
(3 rounds)

WOD:
21 Double Unders (or 5x singles)
21 Lunge Steps w shoulder press (M=25-45 lb bar, W=15-35lb bar)
21 Push Ups
(3,4 or 5 rounds)

...when finished
100 ab mat sit ups (knees out butterfly style-hands to eye level)

Rowing Challenge Sign up

I will have my laptop Monday morning at 8:30 class for anyone who wants or needs help creating a login for the Rowing Challenge. We have 4 people registered under CFAI already! Can't think of a better way to keep Holiday poundage off!!

You can also post your meters on the board and we will add them to our total!

Sat WOD

Warm up:
1000m Row
50 Ab Mat Sit Ups
30 Back Extensions
(2 rounds)

Front Squat Demo and technique

WOD:
Front Squat
5 - 5 - 5 - 3 - 3 - 3

then....
800m Run as fast as you can

The Day After...

Row your hearts out! 100k this month at www.concept2.com

Warm up:

100 Jump Ropes

200m Waiters Walk - 5 or 10 lb tray

10 KB Swings

(3 Rounds)

WOD:
9 Back Squats (m=135, w=95)

15 Med Ball Chest Passes (m=20, w=14)

500m Row

15 KTE

(3 Rounds)

• Back Squat is with bar low on back and elbows high.
• Chest Pass is similiar to basketball passing into the wall and trying to catch - 2-3ft away from wall
  

Earn your Turkey WOD - Thanksgiving Day - 2008

Eat Me!

Earn Your Turkey WOD

Warm up:
15 Surfer Pop-up
10 Back Extensions
15 Air Squats
10 Push ups
(3 rounds)


Light Hamstring Stretching


WOD:

"Linda" - a.k.a. - 3 bars of death
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Wed - WOD - Nov 26th

Harvey Newton evaluating Kate's form

Warm up:

10 Twisting Lunge Steps

10 Sandbox Good Mornings

20 Ab Mat Sit-ups

15 Shoulder Presses - w/bar only

(3 rounds)

WOD:

11 Decline Push-ups

11 Pressing Snatch Balance - bar only

200m Run

11 GHD Sit-ups

(4 or 5 rounds)

• Snatch Balance done with foot "landing position", chest up and elevated, bar raises off shoulders...only when butt drops down to floor, get hip crease below knee
• Keep body tight, flat, and straight in decline push -ups
• Set position on GHD so that booty hangs off the butt pad - 1"-2"

you can workout ANYWHERE...pullups on the way to the metro...

30 - 20 - 10


Squat Cleans (M=65, W=45)
Pullups (2X for jumping)
KB Swings (lighter than normal)
Burpees

Mon - WOD - Nov 24th

Carrot Cake Muffins

recipe by Scott Hagnas - Performance Menu - November 2008

Time: 40 minutes

• 5 egg whites

• 1/2 tsp cream of tartar

• 2 cups shredded carrots

• 1 cup shredded green cabbage

• 1/2 cup unsweetened applesauce

• 1/2 cup coconut oil

• 1/2 cup ground almonds

• 1 cup coconut shreds

• 1/2 cup tapioca flour

• 1/2 tsp baking soda

• 1/2 tsp baking powder

• 1/2 cup chopped pecans

• 1 Tbsp real maple syrup

• 1 tsp cinnamon

• 1 tsp vanilla extract

• 1/2 tsp cloves

Beat the egg whites and cream of tartar in a mixing bowl. You'll need to use an electric mixer, and expect this to take 8-10 minutes. Once they are white and very fluffy, (see meringue recipe) you can finally rest.In a separate bowl, combine the almond meal, tapioca, coconut shreds, baking soda, and baking powder. Mix well. Add this flour mixture into the egg whites, mixing as you go. Add all of the remaining ingredients and mix thoroughly. Grease a mini muffin baking sheet with a bit of coconut oil. Add a dollop of the batter to each muffin, then bake at 350 degrees for 20 minutes, or until done. Larger muffins will require a longer baking time.Zone info: Variable based on the size and number of muffins you make!

The recipe totals as written are: 13.4 carb blocks, 2 protein blocks, 135.8 fat blocks. All of you OCD types can divide these totals by the number of muffins you make to get your info per muffin.

Now on to the Warm Up:

Warrior Stretch - 20 seconds each leg

Side Lunges - 10 steps each leg (large steps - with a huge stretch)

15 Olympic Style OHS w/PVC pipe (make sure your booty touches your heels)

20 Running High Knees

10 Arm Circles each direction

(3 Rounds)

Partner WOD:

(all exercises will be done with a partner - you cannot move to the next exercise until you both are finished with each exercise)

9 Box Jumps w/ Med Ball (8-12 lb)

15 Sumo Deadlift High Pulls - M = 24 k, w=16k

21 Thrusters - M=95, W = 65

• CF less than 6 mo = 3 rounds
• CF 6mo-1yr = 4 rounds
• CF > 1 year = 5 rounds

Saturday WOD

Good Luck Doug - Happy Training!

WOD:
400M Run
50 Air Squats
50 Ab Mat
4 Rounds

Fri WOD - 11/21/08

Coach Rip and Tawney after a tough weekend!

Warm up:

200 Jump Ropes

10 Ab Mat Sit ups

20 Lunge Steps

10 Back Extensions

(3 rounds)

Coach Cooper at the JSO Range

WOD:

500m Row

40 Wall Balls

10 KB Swings

30 Wall Balls

20 KB Swings

20 Wall Balls

30 KB Swings

10 Wall Balls

40 KB Swings

500m Row

Thurs. 11/20/08

as Many rounds in 20 minutes as possible:

5 Turkish Get-ups (M=30, W=15)

10 Lawn Mower Pushups

15 Air Squats

20 Walking lunges

Wed WOD - 11-19-08

Our buddy at "CrossFit Guatemala" - Robert Jackson

in this pic he is representing the Sandbox on top of the Pacaya Volcano.

Roberts latest work can be seen at:

http://www.youtube.com/watch?v=6GQaR9f1kUg

Warm up:

21 Box Step Ups

21 Dumbbell Biceps Curls (for Billy - the curls...not the db!) - M=20 / w=10

21 Lunge Steps

9 Hanging "L-holds" - 5 seconds

(2 rounds)

WOD:

800m Run with a 'twist'

• Weight plate overhead w/elbows locked out / shoulders elevated
• Over 1 yr CF = M=35 / W=25
• Under 1 yr CF = M=25 / W = 15
• When elbows become "unlocked" you perform:
• 15 Air Squats
• 15 Jumping Jacks
• 5 Push ups - then resume run...

Tues. 11/18/08

Ken showing us how the handstand is done without the wall!

Warm-up:

15 Hollow Rockers

15 V Sit

15 Weighted Situps (#20, #14 Ball)

15 Ball Exchanges (ankles to hands)

15 Air Squats

5 Hand Stands (hold 15 seconds)

WOD:

200 M Farmers KB Carry/Walk

40-20-10

Wall Ball

Back extension

200 M Farmers KB Carry/Walk

Monday - Nov 17 - WOD

CrossFit Coach Mark Rippetoe teaching Deadlift

technique this weekend at the Sandbox

Warm up:

10 Bar Only Push Presses

10 Bar Only Back Squats

10 Bar Only Hang Cleans

40 Ab Mat Sit ups

(2 Rounds)

Snatch work/demo/review

WOD:

Snatch

500 m Row

Box Jump

21-15-9

• L3 = M=65 / w=25
• L2 = M=80/w=45
• L1 = M=95 / w=65

ROTC Saturday - November 15

Teamwork! Bob and Joanna Gray

Warm up:

Team warm up including

20 Jumping Jacks

10 Good Mornings

1 minute invisible Jump Rope

30 Standing Single Knees to Elbows

Billy says..."Wall? What wall?"

WOD:

ROTC Course at FB High School -

Including, but not limited to:

Ropes

Boxes

Step ups

Deadlifts

KB Swings

Tire course

Obstacle Run

(2 or 3 rounds)

Chad..with a Rebel Yell!A Reminder:

CrossFit Coach Mark Rippetoe will be at the Sandbox this weekend. We are honored to have the Coach and his crew who will be Certifying 30 trainers from all over the world in CrossFit Basic Barbell Training. The gym will be closed except when they take lunch on both Saturday and Sunday. If you have time, please come eat with us at the Surf restaurant. Dinner will be at 8 pm - and then we will be looking for a place to catch the UFC fight. Any ideas? We can't seem to find anywhere that is offering the fight???

"Drive Me Up The Wall" Friday's WOD

"Drive Me Up The Wall"

21 15 9 of:

Kettlebell Swings

Wall Balls

Inverted Burpees
The Inverted Burpee: starting supine, kip (or sit-up and roll) to standing, kick-up to handstand. This burpee derivative involves similar amounts of work and greater skill than the traditional burpee.

11/13/08

Remember these?

WOD:

Deadlifts Pushups

L1: M= #135, W= #85, 100 reps

L2: M= #95, W= #65, 75 reps

L3: M=#65, W= #45, 50 reps

Warmup:

15 Decline Abmat

15 Knees to Elbow

15 back ext.
15 Superman

15 GHD situp

15 Air squats
15 PVC Passthru

Muay Thai Wednesday

Cardiovascular and respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy

Warm up:
5 minutes Jump Rope
3 minutes shadow Boxing

WOD:
Muay Thai Lesson

11/11/08 WOD

"Nancy"

400 M run

15 Overhead squats

L1 (M=95, W=75)

L2 (M=75, W=55)

L3 (M=55, W=35)

5 rounds

9:30 - Sorry, no Flow today.

Ketchup

Just a couple quickies that I need to communicate to you studs and studdettes:

1. Muay Thai - was a great success last month. I hope you all will consider joining us again this month. We will meet on Thursday's, at 6:30 a.m. on the following dates: 13th and 20th. The cost for this month will be $30 for MT, and 1st time guests are always FREE. Bring a friend - try it out! :-) We will need at least 5 students to hold class - and thus far I believe we have 3 committed. Please let me know your intentions via email if you would like to participate. We will make a final commitment on the class by 12 noon on Wednesday the 12th and post it on the BLOG before 5pm that evening.


2. Club 14 Fitness Power Pump Aerobics Class - will be meeting in our CrossFit room on Tuesday's and Thursday's at 5:30 pm for the next few months. This will only effect the p.m. classes - but we think it is going to be positive: 1) The Tuesday 6pm class will meet at the drinking fountain next to the Step Mills and we will be performing WOD's from inside Club 14 Fitness. 2) The Thursday class will be unaffected. But, if you would like to warm-up in advance on Thursday - please use the Club 14 Fitness facilities. Enter through the front doors - and let them know you will be doing CF. Thank you! We anticipate this helping our recruiting program from within the gym...but we need you guys to yell, scream, and screak in pain! :-) Just kidding - but we are hoping to raise a few eyebrows and gain a few students from hosting class within the health club. Come help us recruit! :-)


3. This Saturday's class (Nov 15th) will be held at the ROTC course next to the High School gym. We are planning an awesome and SAFE course - so please come and check your fitness level. A challenging - but FUN course. Some of you may know CrossFit Coach Mark Rippetoe, the inventor of the CF Total WOD and Author of "Starting Strength". 'Coach Rip' will be teaching the CrossFit "Basic Barbell Certification" for the 1st time at our CrossFit Amelia Island Sandbox. CF Trainers from around the world will be coming to our Sandbox and paying $595 to get Certified from him over the weekend. Please come meet the Coach and any of the 30 affiliate trainers from around the world this weekend. I am sure we will be having a "group dinner" on Saturday night that you all are invited to. If any of you would like to get one of his books signed, please come with a copy, and I am sure he wouldn't mind. Coach Rip is a very down-to-earth guy, with a ton of knowledge!

Sunday - Rest Day

Did we Win?

Rest Today!

You all did awesome in our competition with

www.hypoxiagym.com

Results:

Monday: Annie are you o.k.? - WOD thrown out and times discarded...although you all pushed 110%. All us coaches loved seeing that! :-) Way to go CFAI. Personally, I really liked the idea of this WOD, due to having a "group" time. As a group, we become stronger. In future competitions...we will have to continue with this format. Love the teamwork!

Tuesday: Grace - top 3 male and top 3 female times will be added together and added to our total time.

Taylor - 135 lbs - 4:19
Chris - 135 - 4:16
Doug - 135 - 3:40
Kate - 75 - 3:01
Leslie - 75 - 4:46
Martinique - 75 - 7:37

Total = 27m 39s

Friday: 800m Run - Now....granted we didn't run on the track, but I still think we are pretty darn close with the accuracy of our distance. Next time, we will have to use the track -'fo sure.

Taylor - 2:35

Chad - 2:56

Hank - 2:40

Martinique - 3:14

Kate - 2:57

KCJ - 3:02

Total = 17m 24s

Same format - top 3 women and top 3 men.

Saturday: 500m Row - same format - top 3 men and top 3 women
Joe - 1:31
Taylor - 1:26
Doug - 1:28
Liza - 2:27 (10 years old...)
Kate - 1:46
Leslie - 1:56 (Previous WOD)

Total = 10m 34s

Grand Total time: 55m 37 s (please double check all my math...)

Sat WOD and Notes

Final Competition Day with Hypoxia!!!

*time to get nasty!*

CF East Warm up:

5 Pull ups

10 Push ups

15 Air Squats

20 KB Swings

3 Rounds

WOD:

500m Row for all the marbles!!!!

then....

Squat Clean ladder - not used for the competition...just to fill space - :-)

Friday's WOD - CFAI represent in the next round!

Alright...Monday's round was thrown out due to technical difficulties (to put it nicely) and Tuesday we did great. Friday and Saturday are the two remaining rounds in our challenge with Hypoxia Gym.

Friday's Challenge:

3 rounds of 800m - ALL OUT EFFORT!
Six minutes rest between each round.
One of the rounds will randomly be selected and compared for the challenge!

CFAI REPRESENT!!!

You Ain't Got a Thing if you Ain't Got that Swing...

Pullup Clinic

Been jumping way too long, come tomorrow and learn the progression...

jumping,

jumping with a swing,

swinging to kipping

and there you have it...the pullup!

Let's talk about Skills...

WOD

10 KB swings

10 Parrallette Pushups

10 Box Jumps

16 Pumel Horse Swings
10 Push Press (bar)

10 Push Jerk (bar)

30 Double Unders

15 Lawn Mowers

1500 Row or 800 Run

2 Rounds

Bench Press

Tues - WOD - Nov 3

8:30 Class - thinkin' we are kickin' the Hypoxia

Butt...it didn't happen....

Watch out Grace!

Warm up:
20 PVC Pass Thru's
Burgener Warm-up (Burgener Warm-up...[wmv])
15 Overhead Squats
(2 Rounds)



WOD:
"Grace"

30 clean and jerks for time

• Weight must touch ground and come to full "lock out" position
• Power Clean is preferred vs. Squat Clean
• Push jerk or Split Jerk can be used
• L1 (m=135, w = 75)
• L2(m=115, w=55)
• L3(m=95, w=35)

Grace (Tosh)...[wmv] watch this for time....

Mon - Nov 3 - WOD Challenge

Alan and daughter Katerina - in Colorado

www.hypoxiagym.com

Warm up:

800m Run
50 Ab Mat Sit-ups

WOD:

"Annie are you o.k.?"

*adjusted reps of 15-12-9* for the following exercises:

1. Row (for Calories)

2. DB Thrusters (m=40 / w=20)

3. SDHP (M=24k / w=16k)

4. Burpees

5. Wall Ball (m=20 / w=14)

6. Med Ball Clean (M=20 / w=14)

• This WOD will be done in competition with www.Hypoxiagym.com.
• Our 2 gyms will be competing against each other in WOD's -

Monday = Annie are you o.k.?

Tuesday = Grace

Wednesday = 800m Run

Sunday - Preparing for THE Fight

Alan with Mr. and Mrs. Scott - drinking the CF Kool-Aide

Let the Games Begin!

If you are up to the challenge, our friends Alan and Faith Cook at Hypoxia Gym, in Ouray, CO, and I have come up with a challenge. Next week, we are competing with CrossFit Hypoxia in three different workouts. The WOD's will be on Monday, Tuesday, and Wednesday. Alan's crew will be doing the WOD's; Mon, Tues and Sun - Winner takes all! Alan and I actually agreed to the challenge without asking you guys - Sorry!

Here are the rules: Suggested donation: $3 buys in person "in"

WOD's: Mon: "Annie are you o.k.?"

Tues: Grace

Wed: 800m Run

If we win…(I mean WHEN we win) Hypoxia buys us 10 new jump ropes (with their collection pot)! In the unforseen instance that we should lose, we have to buy Hypoxia a new Med Ball - $75+shipping. As Alan has said, "Saddle up boys and girls, and let the Games Begin!" As you know...I am NOT into losing. I would encourage you to start talking some smack on www.hypoxiagym.com BLOG roll. I would appreciate it!

For the record...Annie are you o.k. is:

21-15-9 - 3 rounds

Row (for Calories)

DB Thrusters (M=40, W=20)

SDHP (M = 24k KB, W = 16kg KB)

Burpees

Ball Clean (M=20, W=14)

Wall Ball (M=20, W=14)

....uuufffhhhhdddaaaa......