Oh, how we love our morning crowd!
Thursday, January 31, 2008
These girls are "Maniacs"
Since this summer, I have had the privelege to help coach a great group of young ladies. What a team! The "Maniacs" are comprised of both Yulee and Fernandina's VolleyBall teams. I have witnessed these girls get faster and stronger over the past couple months. What great young athletes. After spending time with them, I will strongly urge my daughter, who is only 7, to be apart of such a team. I am so impressed with their dedication, commitment, and drive. Thanks for letting me have the opportunity to get to know and hopefully make a difference in your game.
Saturday Workout is ON
If you are not running or if you run really fast, come by the CrossFit gym for a good, fun workout! 9:30. Class was originally cancelled, but there were sooo many hard core CrossFitters that wanted a strong weekend WOD, we decided to have class. So make plans to join us!
Good luck to those who RUN! Think strong, fast legs!!!!
Good luck to those who RUN! Think strong, fast legs!!!!
Tuesday, January 29, 2008
CrossFitter Staying Fit in Tortola
CrossFit Level 1 trainer, Billi Jo Tyre stands tall while vacationing in Tortola. Wow, working out in paradise looks like fun! Billi Joe and her husband, Mac, own property in the BV Islands, so if you are intersted in vacationing, email Billie Jo at reservations@purplepineapple.com or visit her site http://www.purplepineapple.com/. We could all use this kind of break!
Saturday, January 26, 2008
20, 40, 60 - what?
20 Kettle Bell Swings
40 Push Press
60 Squats
(only 3 rounds)... Not too bad, right?
Find more photos below.
40 Push Press
60 Squats
(only 3 rounds)... Not too bad, right?
Find more photos below.
Thursday, January 24, 2008
Eating in the ZONE
THE ZONE
In the next couple of weeks, we will explore Eating in the Zone. CrossFitters seem to have great physical success when eating in the Zone. It is based on proportion and moderation. Go to www.zonediet.com/EATING/HowtoMakeaZoneMeal and read up on it. We are going to have a queston/answer session in late February. Keep posted for more details.
In the next couple of weeks, we will explore Eating in the Zone. CrossFitters seem to have great physical success when eating in the Zone. It is based on proportion and moderation. Go to www.zonediet.com/EATING/HowtoMakeaZoneMeal and read up on it. We are going to have a queston/answer session in late February. Keep posted for more details.
Upcoming Certifications
Performance PowerLifting
Spend 1 full day with CrossFit Coach Mark Rippetoe and TJ Cooper, learning, studying, and practicing with intensity, the deadlift, back squat, press, bench press, and power clean. You will learn how the lifts do properly and understand technique errors. These lifts are indispensable to CrossFit training and expert coaching is a powerful advantage. This is the first in a series.
When: Feb 22rd, 2008 OR Feb 23, 2008 9AM-5PM
Where: FCCJ North Campus (Police Academy)
Cost: 200 dollars Limited TO 15
RSVP to TJ@crossfiteast.com
CrossFit Running And Endurance Certification-
Saturday, March 29, 2008 - Sunday, March 30, 2008
4501 Capper RoadJacksonville, FL
Start and end time: 9 am to 5 pm each day with a 1 hour lunch break.
Meals: On your own, except for social dinner on Saturday night.
The Specialty Certification with be presented by Brian MacKenzie and Michael Collins.
Payment Instructions: The cost to attend this certification is $595. Please place a $250 deposit to secure your spot. You can continue to make payments as long as your balance is paid in full two weeks prior to the certification.
Spend 1 full day with CrossFit Coach Mark Rippetoe and TJ Cooper, learning, studying, and practicing with intensity, the deadlift, back squat, press, bench press, and power clean. You will learn how the lifts do properly and understand technique errors. These lifts are indispensable to CrossFit training and expert coaching is a powerful advantage. This is the first in a series.
When: Feb 22rd, 2008 OR Feb 23, 2008 9AM-5PM
Where: FCCJ North Campus (Police Academy)
Cost: 200 dollars Limited TO 15
RSVP to TJ@crossfiteast.com
CrossFit Running And Endurance Certification-
Saturday, March 29, 2008 - Sunday, March 30, 2008
4501 Capper RoadJacksonville, FL
Start and end time: 9 am to 5 pm each day with a 1 hour lunch break.
Meals: On your own, except for social dinner on Saturday night.
The Specialty Certification with be presented by Brian MacKenzie and Michael Collins.
Payment Instructions: The cost to attend this certification is $595. Please place a $250 deposit to secure your spot. You can continue to make payments as long as your balance is paid in full two weeks prior to the certification.
CrossFit Amelia takes to the Road
Make plans now to join the CrossFit Amelia Katie Ride for Life team. Ride is on April 19th. Choose a 30, 60, or 100 mile course. We are planning on having cool jerseys printed. Don't worry if you do not have a road bike, your mountain bike will do just fine. It is a great ride through Fernandina and down AIA. Fun rest stops with great refreshments. Hop on your bike and enjoying the ride!!! Look for more information to follow!Wednesday, January 23, 2008
WHAT IS CROSSFIT, YOU ASK?
CrossFit North has put together this great introduction...
You will find many CrossFit videos at www.youtube.com. Just enter "CrossFit" as your search term.
You will find many CrossFit videos at www.youtube.com. Just enter "CrossFit" as your search term.
Pirates on the Run
This will be the WOD of the day. No actual WOD at the gym!
Don't forget about the Pirates on the Run 5K on Saturday, February 2nd. Downtown Fernandina. Wear your shirts - represent CrossFit Amelia well. Remember the CrossFit athlete is well rounded, we can do it all!
Entry forms can be picked up at Club 14 Fitness or go to the official race organizers Amelia Island Runners.
Let's try to beat our Reindeer Run times!!!
Entry forms can be picked up at Club 14 Fitness or go to the official race organizers Amelia Island Runners.
Let's try to beat our Reindeer Run times!!!
This will be the WOD of the day. No actual WOD at the gym!
Leslie Flies....
CrossFit Evolution - Orlando, FL
What a set-up...rings, harnesses, cables, weights.
This makes a muscle-up almost seem easy.
Well, Leslie looks more like she is auditioning for Peter Pan!
What a set-up...rings, harnesses, cables, weights.
This makes a muscle-up almost seem easy.
Well, Leslie looks more like she is auditioning for Peter Pan!
Catalyst Athletics Olympic Training Certification
CrossFit Amelia Island, CrossFit East, and CrossFit Ocala were well represented at the Catalyst Athletics Olympic Weightlifting Certification in Longwood, FL. Get ready - everything we learned will be passed on to you!
Here is a photo of Doug with a perfect rack!
WODs - On vacation and need to work out? You've looked in the right place. Take your pick, no real equipment needed, just you.
Run 400 meters
50 air squats
15 perfect pushups
3 rounds
25 - 15 - 9
air squats
leg raises
walking lunges
pushups
15 Walking lunges, drop 15 pushups, 15 situps
5 rounds
5 handstands against wall/door
75 squats
3 rounds
or go to: ttp://crossfiteast.com
Run 400 meters
50 air squats
15 perfect pushups
3 rounds
25 - 15 - 9
air squats
leg raises
walking lunges
pushups
15 Walking lunges, drop 15 pushups, 15 situps
5 rounds
5 handstands against wall/door
75 squats
3 rounds
or go to: ttp://crossfiteast.com
Monday, January 21, 2008
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