Sat - CF Total - Nov 1

Our girls with the founder of The CrossFit Total - Mark Rippetoe

Coach Rip will be teaching his Basic Barbell Certification at

The Sandbox on November 15 and 16

Come by and meet the Legend

Start this month off with one of the Benchmark WOD's in CrossFit: The CrossFit Total. We will be lifting in this order:

1. Squat
2. Shoulder Press
3. Deadlift

Each athlete will have 3 attempts at each lift to determine their overall strength or CF Total. Coaches will be on hand to help you with warm-up weights and stretching. Doug will weigh-in each athlete and get their initial attempts on each exercise. Of course we will be giving you advise and opinions on each lift. Lifts will be judged very strictly and held to CF standards. Each students top lift will be added together for their CF Total. Your CF total will be listed on the sheet on the white board, but not used for advancement for shirt level.

You are welcome to come early to class - but all lifts will have to be verified by a CF Coach.

The Great CFAI Halloween Pumpkin Caper WOD!!!!

So, check out these photos from the recent 10 mile Pumpkin Run. Four of our faithful CFAI members (three in front of the camera...and you too camera woman) are partaking in some post-race activities. Is it an extra extreme WOD??? Or some minor on the property hi-jinx?? They were told they would get a pumpkin following the race...
Initially there weren't any pumpkins to be had by the time our crew were leaving...

Can we fault them for locating some extras and then putting their CFAI skills to use???

Check out the clean by Carol to get this pumpkin up to Kate's level!!

Check out the hybrid wall ball/push press to exchange the orange load!!

Check out Pam using her stablizers with Kate to lower the load while Carol moves quickly through the transition...

So, what better way to get a WOD out of this moment, then to create...
The Great CFAI Halloween Pumpkin Caper WOD!
We'll treat our med balls like pumpkins and do
21-15-9 of:
Wall Balls
400m run with med ball
Ball Slams

**Keep the same ball throughout the WOD**
**After Wall Balls, run 400m with any carry method**
**Go back to Wall Ball spot and do Ball Slams before starting next round**

You can think about this a few ways:

1. A great way to celebrate Halloween!

2. We are a family! So, instead of punishing four of you, we punish us all!

3. Work on skills to help our CFAI members to move faster and not get caught next time...;>

HAPPY HALLOWEEN!!!

Hummm....no need to worry...

just remember, no steak before your run.

10 clean and squats
200 meter run
9 clean and squats
200 meter run
8 clean and squats
200 meter run
7 clean and squats
200 meter run
6 cleans and squats
200 meter run
5 clean and squats
200 meter run
4 clean and squats
200 meter run
3 clean and squats
200 meter run
2 clean and squats
200 meter run
1 clean and squat
200 meter run

Whaky Wednesday WOD - Oct 29

Lindsey Bray from CF North Carolina - busting out at FGB III

(she is coming with her brother Justin for Christmas...so load your guns!)

Warm up:

10 Supermans

10 Leg Lifts (12")

500 m Row

( 2 rounds)

WOD:

7 Weighted Push ups

200 m Run w/ 21 Shoulder Presses

15 Good Mornings w/weight

(3 or 4 rounds)

• WOD is done with a partner
• Push ups are done with weight plates (M=35 / W=15)
• While running - shoulder press bar 21 times (M=45 / w=25)
• Weighted Good Mornings are done with Med Ball (M=20 / w=14) and ball is lifted overhead as high as possible. Extend arms and elevate shoulders as much as possible. Leave them there and only bend at the waist making a 90 degree angle at hips. Arms stay extended and straight. Arms stay in line with spine and complete the 90 degree angle.
• 6 mo or less CF = 3 rounds
• greater than 6 mo CF = 4 rounds

Little Run for you all...

WOD:

Run 5K, but not just any way...

First mile: While running in a line, person in back will sprint to front. Repeat entire mile.

Second mile: Race pace.

Rest 2 minutes when back to gym. Start on a continuous circuit of 20 air squats, 20 abmat situps, 10 perfect pushups, 10 pullups until last person returns from run. When final runner rests for 2 minutes, group will leave again.

Third mile: (like in a bike line). First person leads 1 minute then slows and falls in to back of line, next person take the lead. Repeat entire mile.

Don't worry if confused, Leslie will be running with you and help to clear things up!

Should be chilly in the morning, so dress appropriately.

Warmup: POSE Drills

Mon - Oct 27th - WOD

Youth Fitness Ride

Oct 18th, 2008

Warm up:

100 Jump Rope (work on footwork)

10 GHD Back Extensions

10 KTE (really try to get to elbows)

10 Deep Knee Bends to a Tuck Jump

(2 Rounds)

WOD:
Low Bar Back Squat

7-5-5-5-3-3-3-1-1-1

• Shoulder or slightly width Stance
• Bar rests on spine of scapula
• Chest must be elevated and "up"
• Shove rear end back, chest up, and push knees out
• Weight is on "mid-foot"
• Hip crease must drop below knee level

Pumpkin Runners

It's the Great 10 mile Pumpkin Run!

Way to go:

Kate, Carol, Brooke, and Pam!

Send us picture and your times.

FRIDAY

CrossFit Kids Squat...

6:30 am class - WOD on board!
No trainer present - go at your own pace!

8:30 Class instead of 9:30!

WOD
100 Air Squats
400 Run
75 Air Squats
500 M ROW
50 Air Squats
400 Run
25 Air Squats
500 Row


Saturday 9:30!

Thursday WOD

Will explain when you get here...come on....

You are going to like it! 8:30 class

Wed - Oct 22 - WOD

Katy, Bailey, and Big E - backstage

at the Joe Dube Weightlifting Classic last weekend

Warm up:

800m Run - Bear Crawl every 200m for 40 Bear Crawl Steps

WOD:

150 Med Ball Cleans for time

• Write time on Board
• Blog today's WOD
• Ball Stars between feet
• Heel to toe drive
• Hip Extension and drive
• Hard Shrug
• Lace's OUT on Med Ball!
• Do not bend your arms while holding on to the ball. Ball must be 'floating' before you can bend your arms.
• Re-bend (flex or lower) hips to catch the ball with your hips low

Mr. Joshua

"Got my eyes on you!" Miss you Chad, hurry home!

Five rounds

Run 400 meters

30 GHD sit-ups

15 Deadlifts

SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.

Mon - WOD - Oct 20th

Warm up:

800 m Run

WOD:

"Filthy Fifty - Muddy Forty - or Dirty Thirty"

50 Box jump

50 Pull-ups

50 Kettlebell swings

50 Walking Lunge

50 Knees to elbows

50 Push press, 45 pounds

50 Back extensions

50 Wall ball shots, 20 pound ball

50 Burpees

50 Double unders

First Annual Youth Fitness Ride

Youth Fitness Ride

8:00 start time

25, 50, or 100 mile course

$45 entry

Local forecast: 68 degrees at start time - perfect. High only 72 degrees.

Nice day for a bike ride!

Third time's a...Carlin! Friday's WOD

"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)
*This will be our third time doing Carlin compare today's WOD with the first time and second time if you logged...you are logging, right???

Thursday Oct. 16

6:30 Muay Thai


8:30 Final Ft. Clinch Bike Ride in preparation
for the First Annual Youth Fitness Ride
Saturday 8:00am

25, 35, 50, Century Ride
Please note that the price of the Ride $25 goes up to $45 on Saturday.

Register today or Friday!

WOD

9 Bench Press
15 Double Unders
21 Push Press
5 rounds

WOD - Wed - Oct 15

First - check out the previous post. Taylor's post and video are awesome. The amount of work T put into this and the final product are truly worthy of a champion.

Warm up:
10 Push ups
20 Ab Mat Sit ups
30 Air Squats
(2 rounds)

WOD:
100m or 200m Overhead Walking Lunges

• Shoulders elevated
• Elbows locked
• When you have to put bar down, you have to run 200m (to the movie theatre and back)
• Lunge steps - knees must touch ground
• M = 45, W = 25

Fight Gone Bad III - Crossfit East Family Edition!!!

Row 300 M
30 KB
30 Lunges

4-5 Rounds

8:30 Bike Ride
9:30 Flow

Joe Dube Classic

Way to go Doug and Katy!! You both did an excellent job!

Doug -

Snatch - 85k (187lbs)- just missed 90k
C and J - 110k (242lbs)

total = 429 lbs

Katy-
38k (83.6 lbs) - Snatch
50k (110 lbs) - Clean and Jerk - she actually got 55k or 121 lbs..but the judges didn't give it to her due to a "press out"

Pictures to come....

total = 194 lbs

Mon - Oct 14 - WOD

Get your bikes tuned up...Youth Fitness Ride is this weekend!

Warm up:
5 Windshield washers
10 KTE
15 GHD's
20 Ab Mat Sit-ups

WOD:
7 Front Squats
(7 Rounds)

• Strong Rack
• Chest up
• Hip crease drop below knee bend
• Eyes focused straight ahead
• Jump width stance

Sat - Oct 11 - WOD and Ride

Pam and Alisa rockin' the dummbells!

Be sure to save room for desert. We are cycling through Fort Clinch tomorrow at 10:30...right after class.

Warm-up:

600 m Team Mattress Carry

...then...

20 Reverse Sledge Hammer tire punches

15 Cheerleader Kicks on Yellow Poles

10 Barbell Bench Press

(2 rounds)

WOD:
10 Tire Flip / Plyo-Jump / Push up

100 m Med Ball Thruster - m=20, w=14

21 Weighted Biceps Curl Lunges

200 m Run

(3 rounds)

Good Luck Lifters

Katy giving her all during FGB Wednesdays.

Doug dipping.

GOOD LUCK!!!

Doug and Katy are competing this weekend in the

Joe Dube Olympic Weightlifting Classic in Jacksonville.

We throw the term olympic weightlifting around a lot, so...

What exactly is Olympic Weightlifting?

It is the only form of weightlifting recognized in the Olympic Games, “Weightlifting” (not to be confused with “weight” - “lifting”, which is the simple act of exercising with weights) is a sport in which a barbell is lifted competitively by an athlete. The two main events are (1) the Snatch, in which the barbell is lifted from the floor to arm's length overhead in a single, continuous motion; and (2) the Clean and Jerk, in which it is lifted first to the shoulders and then, after a pause, to arm's length overhead.
Each athlete has 3 attempts in each event to successfully lift as much as they can. The highest in the Snatch and the Clean & Jerk are added for a “total”, which determines the winner. What many people may not know about Olympic Weightlifting is that the athlete is also judged on technique, not just strength. Thus, if a barbell is not lifted overhead with proper form, the athlete is not credited with the lift.
Strength, flexibility, explosiveness, balance, and proper technique defines the movements of this sport. Weightlifting consists of both Men and Women, with weight categories and barbell amount measured in kilograms (1 kilogram = 2.2lbs.). The origins of modern competition are to be found in 18th- and 19th-century strongman contests. The first three Olympic Games (1896, 1900, 1904) included weight lifting, as have all games after 1920. Currently, weight categories are:
Women - 48kg, 53kg, 58kg, 63kg, 69kg, 75kg, 75+kg
Men - 56kg, 62kg, 69kg, 77kg, 85kg, 94kg, 105kg, 105kg

Katy will lift Saturday afternoon around 3:00 and Doug will lift Sunday afternoon around 1:30 at Accel Sports Performance in Jacksonville. If any of you are in the area, I know they would love the support.

Please be thinking of our athletes as they compete this weekend. They have trained hard and will represent CFAI well.

Good Luck! Stay and think Strong!

Fri - Oct 10 - WOD

Kristen giving it all she has got!

Warm Up:

250 m Row

150 Jump Rope

20 Push Press - with bar only

(3 Rounds)

WOD:
50 Ab Mat Sit ups - with secured feet and knees up

21 Box Jumps

15 Ring Dips

(4 Rounds)

• Use dumbbells to secure feet during Ab Mat Sit-ups
• M=24" box, w=20" box
• Jumping Ring Dips = 2x + 10 Push ups
• Less than 6mo of CF = 1x on Ring Dips = 10 Push ups

Thursday - Oct 9 - WOD

Brooke busting out some Push Presses!

Warm-up:
500 m Row
50 Ab Mat Sit-ups
4 Rounds


*Cyclists...please don't be afraid to come in early and complete the Warm-up!


WOD:
Either cycling through Fort Clinch in Mountain/Cruizer group or Road Group
or
150 Kettlebell Swings for time


Notes:

• If you are riding, please come ready to ride at 8:30 a.m. - please make arrangements to have your tires full of air, your water bottles full, your gears fixed, and your seat heights determined. We are happy to help in any way we can, but please contact us ahead of the ride time or on the previous day. We will bring the appropriate tools, pumps, etc.. It just isn't fair to the others in the group to start late and get a shorter WOD.
• If it is still raining in the a.m., we will complete the WOD indoors. Light rain we will probably ride. To be safe, please prepare for either! :-)
• Don't forget your $1 buck
• Have you signed up yet for the Youth Fitness Ride? If not, you still have until tomorrow to sign-up and get a FREE t-shirt! Register Today! The day of the ride registration increases by $20.

After this week of WODs - who couldn't use a good stretch?

Today at 9:30-10:00. Join us!

Wed - Oct 8 - WOD

Intensity!

(Barry and Billie Stroke it out)

Warm up:
1200 m Run

WOD:
1 Squat Clean
3 Hang Squat Cleans
2 Push Jerk (not Split Jerk)
200m Run

5 Rounds

{Rest 2 minutes}

Repeat

• Rest 2 minutes between each set of 5 Rounds

• Women = 95, 65, 35
• Men = 135, 95, 65

Tues 10/7/08 WOD

6:30 am

For time 30, 25, 20, 15, 10, and 5 rep rounds of:

Virtual shoveling [wmv] [mov]

Push-ups

With an Olympic bar holding only one plate (men use L1 #45, L2 #25, L3 #15 pound plate, women use L1 #25, L2 #15, L3 #10 pound plate), touch the plate on one side of the barrier then the other for one "rep." Barrier is 24."

8:30

(be early to gear up and check tires)

Group Bike Ride

Road, Mountain, Hybrid, Cruiser.

Bring a friend.

Monday Oct 6 - WOD

The Post Ride Banana Throwing Contest

Last weekend, many sports fans came to Amelia Island...they thought they were coming for a Triathlon....but found themselves captivated by the CFAI crews' Banana Throwing Contest - as witnessed by the line of cars cramming to get a glimpse of our Champions. Please notice LT's elevated follow-through. This may have propelled her to victory...

Warm-up:
R1 -

100 Jump Ropes

10 Push-ups

10 Squats

R2 -

100 Running in place - Jump Ropes

10 elevate off ground push ups

10 Jumping Squats

R3 -

20 DU's

10 clapping push ups

10 High Jumping Squats

WOD:

"Helen"

400m Run

21 Kettlebell Swings

12 Pull-ups

• KB - M = 24kg / W = 16kg
• No run = 500m Row
• No Pull-ups = 2x jumping pull-up
• This one is for the board! On of our 3 "Bench Mark" WOD's. Use today to get your personal best!

Rest - Work on Skills

Photos from the Triathlon

THANK YOU!

Thank you all for helping today!

It was so much fun to hang out and watch others exercise for a change!

Congratulations to Alex 2:15 and Carlin 2:39 1/2 marathon. Big Sur, CA

Volunteer Information

Hi helpers! First let me say thank you for giving your time this Saturday. We need to meet at Gateway to Amelia (Barbara Jeans, etc.) parking lot at 7:00. Our aid station is the first one on the bike route. I estimate the first biker to come through about 7:45. We need to be ready. The last biker should be through our station by noon.

CFAI's table and tents will be set up in the median before bikers reach the Shave Bridge.

I will need to brief you on the correct way to pass a bottle (the bikers will not slow down, so there is a "proper" way to pass the bottle). We will have 1# Water, 2# Gatoraide, 3# Fruit and Gel, and #4 Water at our station. Each bottle should be open and ready to consume.

There are volunteer t-shirts in the SandBox (take one), but on Saturday, I would like for us to wear CrossFit T-shirts or Race Ready shirts. So whatever style or color you have, wear it. Also, there are Volunteer Forms, please fill one out and leave it on the desk. You will be covered by DRC insurance for volunteers. ( I have filled out some for you already).

If you are free the remainder of the day, I know the Volunteer staff could place you somewhere else on the course or at the Finish Line. If you plan on helping at Main Beach, there are parking passes in the CFit office for Volunteers.

Friday's WOD - To Be A Clean Kid Again!

"To Be A Clean Kid Again"
We are going to run around like a kid and do some cleans in the process! The frisbee drag/press in this WOD is shown in the video below. Have fun you crazy adults....I mean kids!

5 inch-worms
10 grasshoppers
15 wall ball cleans
Frisbee drag/press across the sandbox and back

L1 - 5 rounds for time
L2- 4 rounds for time
L3- 3 rounds for time

Notes:
1. The inch worms will be done outside heading left down the alley then run to the 200m turnaround, then...
2. At the 200M turnaround, grasshoppers will be done in sets of two, so jumping over and back will be counted as one, then...
3. Run back to the CFAI door where we will have the wall balls set up for the cleans (women -14# men-20#) on the matted deck outside, then...
4. Inside for the frisbee drag/press like in the video...rinse, repeat! Smile, you like this!!!

Doug, Katy and Taylor race in the Sandbox from Crossfit Amelia Island on Vimeo.

Ride and WOD - Thurs, Oct. 2nd

Riders meet in the Sandbox as normal for the 8:30 class.

We will get bikes and helmets and head to Fort Clinch.

Please bring $1 for entry into the Fort. PLease bring a friend - we will be doing these group rides every Tuesday and Thursday until October 18th - the Youth Fitness Ride!

WOD:

"Kelly"

400 Meter Run

30 box Jumps

30 Wall Ball

5 rounds

Tuesday - Oct 1 - WOD

Warm up:

10 Back Extensions

10 KTE

15 Hang Cleans - use bar only

(3 rounds

WOD:

Squat:

64-48-32-24-12

Pull up:

16-12-8-6-3

KB:

32-24-16-12-6

• Each round do the first reps of each exercise - 64 Squats, 16 Pull-ups, 32 KB's...then move to next round.
• This is a scaled WOD from one of Gym Jones' - a CrossFit Affiliate
• KB's are American swings