Million Dollar Man

No we are not talking about Steve Austin....

One of our own has joined the Concept2 - One Million Meter Club

Bob Dougherty has completed 1,000,000 meters and is now an official member of the Concept2 One Million Meter Club December 30, 2009

Friday - New Year!!!

Friday - 9am - January 1 - Meet at the Atlantic Avenue Rec Center for a:

'Outback' RUN through Fort Clinch
you Choose:
2, 3, 4, 5, or 6 mi

Push Ups Anyone?

Wed

Jim McFarland - DB Split Clean at 60 (something) years old...

Warm Up: CF East Warm Up

5 Pull Ups

10 Push Ups

15 Air Squats

20 KB Swings - light

(4 rounds)
Skill:

Turkish Get Up: How to

WOD: Pre-Festivus Kcal Burnout
Wall Ball 40-30-20-10 (M=20/w=14lb)
AB Mat 40-30-20-10
Single Arm KB Swing 40-30-20-10 (20rt/20lt...15rt/15lt...etc...) (M=24k/W=16k - Russian Swing)
Turkish Get Up 10 after each round (use same arm as finished Swings)

Tabata Tuesday

Cristina McFarland - visitor of CFAI Sandbox hitting a set of 3

www.crossfitramstien.com

Warm Up:
20 Leg Swings rt
20 Leg Swings lt
10 Frog Hops
2 lengths of floor Frankenstien walk
30 second Warrior Pose
5 KB Swings
(3 rounds)
Sport:
1 minute hurdle jump
(2 rounds - 2 minutes rest between sets)
WOD:
Tabata Power Clean - stolen from John Welbourn

• L1 = 75% of Bodyweight
• L2 = 50% of Bodyweight
• L3 = 25% of Bodyweight
• 20 seconds "on" and 10 seconds "off"
• 8 rounds
• Add total amount of reps for your total score

Mon - Dec 28

Fight Gone Bad CF East Coaches - 2007

Warm Up:

• 800m Run
• 50 Jumping Jacks
• 10 Jumping Lunges
• 10 PVC Push Press
• 20 Large Arm Circles - Single
• 2 rounds

WOD: TRANNEE - stolen from Coach Russell - CF Jax
100-80-60-40-20 of double unders
50-40-30-20-10 of sit ups
25-20-15-10-5 of pull ups

looks like: 100 dbl unders then 50 sit ups then 25 pull ups, 80 dbl unders then 40 sit ups then 20 pull ups, 60 dbl unders then 30 sit ups then 15 pull ups and so on.

L2= cut DU's in half
L1 = x3 single jump ropes

Great Moments from the Beach Run!

Sat - Dec 26th

Lizzie getting ready for a Press

Warm Up:
13 Back Extensions
13 Feet to Bar - Leg Raises
13 Snatch Land w/ PVC
30 Seconds Fast Feet w/ lateral move
13 Spider Jumps
(2 rounds)
Skill:
Double Under - watch video:
http://www.youtube.com/watch?v=Ix8TbKyvJcw
WOD:
Deadlift
Box Jump
Double Under
21-15-9
(2 rounds)

• L1 = M225lbs and 24" box / W185lbs and 20" box
• L2 = M 185lbs and 20" box / W 135lbs and 20" box
• L3 = M 135lbs and 20 " Box with 6x single skips / W95lbs and 12" box with 6x single skips
  

Merry Christmas!!!

Sandbox Team -after Trevor 2009

Great to see Ken and Gretchen are still hitting it HARD in Switzerland!
Please see this video:
http://www.youtube.com/watch?v=vmgZWE6svgg

Merry Christmas from CrossFit Amelia Island

Where Fitness is part of our Everyday Lives!

One of many beach WOD's in the 'Outdoor Sandbox'

Sandbox Team riding the Katie Ride for Life 2008

Christmas Eve - Fun Run on the Beach!

Adults and children, friends and non-CrossFitters welcome! Meet at 9am on the beach in front of Sliders.

WOD:
45 Minute Run - 22.5 minutes south and 22.5 minutes back
Group will be paced around 9:30 mile but you may go faster or slower.
Every 7 minutes on the whistle, we will do the following:
1. Piggyback Squats - with a partner
L1 - 15 L2 - 10 L3 - 5
2. Jumping Lunges
15 All
3. Invisible Discus Throwing
15 All
4. Partner Pushups
L1 - 15 L2 - 10 L3 -5
5. Handstands or Cartwheels
L1 - 30 sec or 10 Cartwheels
L2 - 20 sec or 7 Cartwheels
L3 - 10 sec or 5 Cartwheels
6. Wheelbarrow or Crab Crawl to the Finish Line!

Can't wait to see you there...Jingle Bells count extra!

12 Days of CrossFit Christmas!

Special Thanks to Taylor Clark (former CFAI trainer) for getting this WOD going for us!

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!

Tues - Eva T

Was great working out with Missionary Robert Jackson from Guatemala in the Sandbox last week. Robert came up last weekend - to spend some time with last year's Guatemala team. If you missed him...don't fret! You can have your chance to see him again in October 2010. Please email Doug for details! (Thanks for representing in your CFAI shirt for the volcano photo RJ - just outside of Antigua) In 2010, we are hoping to take some Sandbox students to teach CF methods to the Guatemalan military.
Warm Up:
15 Jumping Ring Dips
15 Step Ups
15 FULL leg swings
15 Inch Worms
15 "FEET-to-BAR" leg Raises
(3 rounds)
WOD: 'Lil Eva T

• 800m Run
• 30 KB Swings
  
• 30 Pull Ups

Due to time restraints....we may have to limit this one a bit - but here goes:
L1 = (M-2 pood, 4 rounds) (W-24k, 4 rounds)
L2= (M-24k, 4 rounds - band pull ups) (W- 16k, 4 rounds - band pull ups)
L3= (M-24k, 3 rounds - band or jump PU's) (w-12 or 16k, 3 rounds, band or jump PU's)

PS - Please try to make it WED for the 12 days of CrossFit Christmas!!!!

Monday - 21st - CF East Push Pull

Courtesy of Coach Cooper at CF East

Warm Up: 1 mile run

WOD:

7 Deadlifts

15 Push Ups (make 'em legit)

(7 rounds)

L1= M@ 225lbs / Women 185lb

L2=Men 185lbs/Women 135

L3=Men 135/Women 95

*evening class will be without an instuctor - but I KNOW you guys can handle it!!! Katy will be with you guys on Tuesday night and I will be back Wed - get ready!!!

Sunday - rest and practice

Have you ever tried a twisting Med Ball Toss - against the wall? Give it a try today-your abs will thank you for it.

Some notes from the Dynamax BLOG:

Question about Rotation

by kburgess on Sun Dec 30, 2007 9:18 pm

I've read different views on exercise form when doing a rotation movement, such as a Russian Twist, particularly from the lumbar region. One camp suggests that the lumbar spine is not designed to twist and the hips should be incorporated in the rotation and the foot should rotate inward at the end of the rotation . Others suggest that the feet can remain stationary and the hips are less active in the rotation with most or all of the movement coming from the trunk. I'd be interested in hearing some opinions here on how members coach a rotation movement with a Dynamax medicine ball with respect to this. What types of rotation drills can be done with the Dynamax Medicine ball ?

---

Re: Question about Rotation

by bergeron on Tue Jan 01, 2008 11:50 pm

I've heard this one before too. It is my understanding, and the way I now instruct, to focus more on trunk strength by keeping the legs relatively uninvolved with the movement. It really just depends what you're working on. If you let the hips, knees, and ankles turn you'll get more involved at the sacrifice of working on balance and control through the trunk or "core."

I personally have done them both ways and find it more beneficial to keep the feet flat, with a little rotation from the back leg during the follow through to give extra ROM. I think it forces you to use more balance and control, and the other thing you have to pay attention to is keeping the legs relatively straight and feet about hip width. Too many people bend the knees and spread the feet way out into what I call a "low-tall" position. People do this exercise sloppy. As soon as you start bending at the waist you can just watch people losing power through their trunk.

In my opinion having the legs relatively straight with only a slight bend in the knees is better. We are not trying to develop agility and change of direction with this drill. We are trying to develop core strength through the trunk and hips. Rotation through the trunk and stability through the hips.

Endurance and Strength Day

Only 6 days until Christmas...you still have time to get off the NAUGHTY list (maybe...)!

Warm-Up:
150 Jump Ropes
15 Ring Push-Ups
15 GHD Situps
20 PVC Pass-thrus

WOD:
800m Row
7 Turkish Getups
21 Thrusters
800m Run
14 Turkish Getups
14 Thrusters
800m Row
21 Turkish Getups
7 Thrusters

Friday with Coach Diesel

WOD:
21 Back Squat - then...
rest..4 minutes
21 Barbell Pullovers - then...
rest...4 minutes
21 Push Press
rest
21 Floor Wipers
rest
repeat for reps of 15 and 9

Endurance/Running Day...Keep Rowing!

Mrs. Elizabeth is staying on the board in the Holiday Rowing Challenge. Are you??? ONLY 1 short week left...get busy:)

Interval Training DEFINED:

Interval training is a type of physical training that involves bursts of high intensity work. This high intensity work is alternated with periods of rest or low activity (the intervals in interval training).

The term can refer to any cardiovascular workout (e.g. cycling, running, rowing, etc.) that involves brief bouts at near-maximum exertion interspersed with periods of lower-intensity activity.

Interval training is often practiced by long distance runners (800 metres and above). Sprinters and footballers have also been known to use this type of training.

Distance runners often practice interval training on tracks, running hard at a certain pace for a specified distance (or, less often, time) and jogging, walking, or resting for a set distance or time before the next speed burst. Distances can also vary; one example would be a "ladder" workout consisting of a 1600-meter, two 1200-meter, three 800-meter, and four 400-meter repetitions, each at an appropriate speed and with an appropriate amount of recovery.

"Walk-back sprinting" is another example of interval training for runners, in which one sprints a short distance (anywhere from 100 to 800 meters), then walks back to the starting point (the recovery period) to repeat the sprint a certain number of times. To add challenge to the workout, each of these sprints may start at a predetermined time interval, e.g. 200 meter sprint, walk back, and sprint again every 3 minutes. The time interval provides just enough recovery.

Interval training is a favorite of coaches because of its effectiveness in cardiovascular build-up and also its ability to make more well-rounded runners. However, it is also applicable to exercisers as it also helps improve exercisers’ aerobic capacity to exercise longer at varying intensities (Mayo Clinic, 2009).

Warm-up:
500m Row
25 Abmat Sit-ups
20 Lunges (10 each leg)
30 second Handstand
Rinse and Repeat!

WOD:
*400m Run at 90% speed or 650m Row under 2:45min/500m pace
*With a Partner - Med Ball Toss - 20
(Stand 10-15 feet apart and toss ball to partner overhead)
*200m Run at 95% speed or 400m Row under 2:30min/500m pace
then jog back or row at 3:30 pace
*With a Partner - Med Ball Back Pass- 20 each side
(Stand back2back arm's length and pass ball back & forth from 1 side to the other)
*100m Run at 100% speed or 200m Row under 2;30min/500m pace
then jog back or row at 3:30 pace
One minute Rest
*100m Run at 100% speed or 200m Row under 2;30min/500m pace
then jog back or row at 3:30 pace
*20 Med Ball Abmat Situps
*200m Run at 95% speed or 400m Row under 2:30min/500m pace
then jog back or row at 3:30 pace
*Med Ball Figure 8's (small med balls) - 20
(Standing, make figure 8's around legs. Must go around both legs to count as 1)
*400m Run at 90% speed or 650m Row under 2:45min/500m pace

Wed - Helen on the Sauce

Cheryl Polack - FGB 2007 - One of the first Women within CF East to get Level 1 Certified. Now...we are looking for Certs she doesn't have!!! Back in the early days...she would drive over to CFAI from Ocala! What a commitment!

Warm Up:
250m Row
20 PVC Push Press - work on quickness!
11 Air Squat Jumps - open hips fast!
11 Spider Jumps (all 4's - jumping into air)
11 Back Extensions
4 Rounds
Sport/Skill: Shuttle Run
WOD: Helen on 'the sauce'

• 800m Run
• 11 KB Swings - 2 pood(men) - 24k women
  
• 6 Pull ups - holding a 10lb weight in feet
• 3 rounds

L1= 32k men KB/24k women
L2=24k men / 16k women
L3=16k men/12k women

Tues-Griff

In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.
First posted 9 June 2008
Warm Up: Outside

• 100m Butt Kicker Jog
• 100m Skip
• 50m Side hop/skip...then switch directions
• Lean against wall - 50 high knees
• 2 rounds
  

WOD:

• Run 800 meters

• Run 400 meters backwards
• Run 800 meters
• Run 400 meters backwards

Mon - Dec 14 - Bench Ladder

We miss you Alisa!

Warm Up:
10 Bruce Lee Push Ups
20 - Overhead Weight Plate Rotations-m=25lb/w=15lb
15 PVC Snatch Balance
100 Jump Rope
4 Rounds
Sport:
1 Minute Hurdle Drill
-12" Hurdle...how many can you do in a minute? 2 rounds / 2 min Rest
WOD:
10 Bench Press (L1=bodyweight / L2=75% / L3=50%)
1 Pull Up
9 Bench Press
2 Pull Up
8 Bench
3 Pull Up
etc... until fully reversed

Sat - Reindeer Run - 5k

WOD: Run a 5k. If you have time...please join us for the Reindeer Run.

Date

Saturday, December 12, 2009 @ 8:30 AM local time

Address

Atlantic Recreation Center
2500 Atlantic Ave.

Registration Closing Date

Thursday, December 10, 2009 @ 11:00 AM

Brief Description

The 5k and 10k races start together at 8:30 a.m., running almost entirely through shaded and scenic Fort Clinch State Park. The 1.5 mile or 5k walks start at 8:35. The half-mile and one-mile kids' runs with Santa, for children 10 and younger, start about 9:45.

Additional Information:
Race-day packet pickup starts at 7 am at the Atlantic Recreation Center, 2500 Atlantic Ave. in Fernandina Beach. Follow A1A from I-95 all the way to the Rec Center. ChampionChip timing for the 5K/10K. Awards in the 5K and 10K, male and female, for first overall, masters and grandmasters overall, plus three-deep in these age groups: 3-10, 11-13, 14-19, 20-24, 25-29, 30-34, 35-39, 40-44, 45-49, 50-54, 55-59, 60-64, 65-69, and 70+. Plus door prizes and refreshments! Shower facilities available free after the race (bring your own towels). Please no dogs, headphones or strollers in the 5K/10K. Holiday-themed T-shirt, and coupon for free breakfast from the elegant oceanfront Elizabeth Pointe Lodge, for preregistered runners and walkers (excluding kids' fun runs). Free parking at the Atlantic Rec Center and the city parking lot at Main Beach a short walk away. Come early for best parking! More information at the Amelia Island Runners' website, www.AmeliaIslandRunners.com .

"Up" on the Housetop...

Warm Up:
100 Invisible Jump Ropes
15 Kipping Swings on High Rings
15 Kettlebell Swings
20 BIG Skips
15 PVC Good Mornings (2 Rounds)

Skill:
Differentiating between Pull-ups (regular and kipping) and Chin-ups
2 sets each of 3 Regular Pull-ups, 3 Kipping Pull-ups and 3 Chin-ups

What are Pull-ups & Chin-ups? Hang on a pull-up bar with straight arms & pull yourself up until your chin passes the bar. The difference between Pull-ups & Chin-ups is in the grip:

• Pull-ups. Palms facing away. Less biceps, more back. Harder.
• Chin-ups. Palms facing you. Work your biceps more. Easier.

Other Pull-up variations include: palms facing each others, thumbless grip, towel Pull-ups, Fat Bar Pull-ups, Mixed Grip Pull-ups, Horizontal Pull-ups, Kipping Pull-ups and more.

WOD:
AMRAP in 15 Minutes of...
20 Box Jumps (24" men, 20" women)
20 Deadlifts (70-80% Body Weight)
20 Chin-ups

and Reindeer Run Runners, light 20 minute jog in lieu of WOD. Good luck!!

CFAI Running Group

The CFAI Running Group will "officially" begin after the first of the year. However, for any of the diehards (like me), today's workout and the next few Thursdays will be designed to help your running game. If you are not a runner, these type of workouts will help you build ENDURANCE and STRENGTH so they are great for everyone.

Please look for a post on a group run in the next week or so.

Happy Trails!
Tricey

Jingle Ball Rock

Put your "bells" on and get ready for that Reindeer Run! Rest with a light jog tomorrow:)

Warm-up:
50 Jumping Jacks
20 Butt Kickers
5 Handstand Push ups
20 High Knees
15 Ring Push ups
10 Side Lunges (each side)
2 Rope Climbs

Skill: Proper Running Strides and/or Rowing Technique

WOD:
400m Run or Row
20 Wall Balls
200m Run or Row
20 Medicine Ball Cleans
300m Run or Row
20 Wall Balls
100m Run or Row
10 Medicine Ball Cleans
200m Run carrying Med Ball or if rowing, 200m Row and 10 Wall Balls

Wed. Crossfit Kids

"Avery in the trenches"


Warm Up:
25 m bear crawl
10 inch worms
25 m grapevine
10 warrior poses
2 rounds

Skill:
Coordination/Balance Drills

WOD:
Pick a Partner
One Partner Rows 100 M
Other Partner Holds Handstand for 20 sec. then box jumps until rowing partner is done
switch

3 full rounds

**Make sure that you have registered your children for the reindeer run this Saturday. We want to have a big group out running with Santa and supporting fitness among our children.
See you there!!

You Better Watch Out...

...you better not pout, you better not cry, I'm tellin' you why...
Because there's NO CRYING IN CROSSFIT!
and besides Santa Claus is comin' to town!

Warm Up:
200m Row
15 Burpees
15 Ring Rows
15 Lunges

Skill: Push Jerk - Instruction with PVC

WOD:
For Time
5-4-3-2-1
Clean to Shoulder Press to Push Press to Push Jerk then 200m Run
M: 95/75/65
W: 65/45/35

Let It Row, Let It Row, Let It Row!

Only 17 days 'til Christmas...And in keeping with the season, expect workouts that would make even Rudolf "ripped"!

Warm-Up:
350m Row
20 Ring Push-Ups
10 Inch Worms
15 PVC Pass-Thrus
1 Air Squat - Down and hold for 30 seconds, push knees out while down
(2 rnds)

Skill: Sumo Deadlift High Pull
Check this out...http://media.crossfit.com/cf-video/CrossFitJournal_RachelMedina_SDHPpre.wmv

WOD:
500m Row
20 SDLHP
10 Ring Dips
500m Row
10 SDLHP
20 Ring Dips

Mon - Dec 7

Warm Up:
10 Ab Mat Sit ups
100 Jump Ropes
10 KB Swings
10 Pull Ups
10 Box Jumps
(3 Rds)
Skill:
Back Squat technique
Strength:
Back Squat

• 3 rounds
• 5 reps
• Work weight up to max for 5 reps
  

WOD: AMRAP - 10 minutes - Curteousy CF East and TJ Cooper
15 Double-unders
15 GHD Sit-ups
15 Supermans

Sunday - REST!

Holidays and Weight Loss, Eat and Lose Body Fat
By: Ricardo d Argence

One little cookie won't do much damage, eh? Well, did you realize that one little cookie a day for a month can add an extra pound to your weight? Well, the temptation of those mouth-watering treats and sumptuous dinners can be a little overwhelming at time, and here's how you can keep yourself glued to your weight loss goals during the holiday season.

Never Skip Meals. This is the best formula to get you grouchy, feeling tired and hungry all the time. If you think skipping a few meals can make up for your intentions to splurge on those tasty holiday meals, you are dead wrong! What will be more likely to happen is it will turn you into a voracious eating monster during the festive season and end up feeling bloated and with a lot more calories than you could have do without if you weren't so hungry.

Before going to the party get something to eat. It is a good idea to snack before the party, and select a high fiber meal. A high fiber diet will fill you up and make it less likely that you will binge on holiday treats.

Keep away from the buffet table, if possible. Try to avoid those tasty looking dishes if you feel like your willpower will be threatened. Choose a healthy helping of those foods you need-the salads the fruits and a snack or two and move away from the table as fast as you can. Have an engaging conversation and you will get your mind off eating.

Drink lots of water. Water is a great lubricant and helps you keep dehydration away during the weight loss program. Drink plenty of them during the party to avoid feelings of hunger-they do a good job of filling your tummy instead of binging on the food. Water will also help to fire up your metabolic rate and helps flush fats away.

A lot of exercise. Exercise is essential to keep your metabolism working hard burning calories; it also produces adrenalin for energy and endorphins to keep you feeling great without relying on food. Don't use the holiday season as a reason to avoid exercise!

Saturday - LumberJack 20

WOD: Lumberjack 20

20 Deadlifts (275lbs) /Run 400m

20 KB swings (2pood) /Run 400m

20 Overhead Squats (115lbs) /Run 400m

20 Burpees /Run 400m

20 Pullups (Chest to Bar) /Run 400m

20 Box jumps (24") /Run 400m

20 DB Squat Cleans (45lbs each) /Run 400m

Poker

Doug as a ref watching Maggie at the Dirty South Regional Games

Warm Up:
200 Jump Rope
20 PVC Pass Throughs
20 KTE
20 sec Hand Stand
20 Single Arm Circles
(2 rounds)
WOD:
Push Up Poker

• 100 reps
• Place your bet for perfect Push Ups
• If you fail to reach your bet OR if Coach deems inadequate - you start over from "ZERO"
• BLOG time
  

Running??? During a row challenge?

Warm Up:
250 row
250 Jump Rope
25 Back Extensions
25 Air Squats
25m Bear Crawl
(1 round)

Skill/Power/Sport:
2 Clean & Jerks (@ 70%-80% of 1RM)
on the minute every minute for 10 minutes

WOD:
2 Rounds of: (800, 400, 200, 800, 400, 200)
800m Run for time
rest as needed
400m Run for time
rest as needed
200m Run for time

(Rowing could be used for those that can't run)

Please check out Saturday's WOD at: www.cflumberjack.org

Wednesday Crossfit Kids

Warm Up
In keeping with the holiday challenge, we will get our children rowing too!

500 m row
20 jumping jacks
20 mountain climbers
250 m row

Skill
More squat therapy
15 squats
10 overhead squats with pvc
10 front squats with pvc

WOD:
Lil Fran
15-12-9
Thrusters (pvc for pups 15# for big dogs)
Pull ups (progression pull-ups)

Nibbler:
200 meter sprint out
2 rounds

Crossfit Kids starts at 3:30

Wed; Dec 2 - Ben's Programming Week!

CrossFit Kids in Action! Now...who says the box is too high for them to jump?

Warm Up:
25m Jog - Butt Kickers
25m - Warrior Pose
25m - Karaoke25m - Frankenstein + Toe Touch
25m - Walking Lrg Arm Circles
(2 rounds)

Skill/Power/Sport:
In teams of 2
Plank & Step Up competition
Team member A holds a plank while team member B performs 2 step ups. Team member A does not stand up until Member B gets into a plank and then A performs 4 step ups. Then A gets into a plank and B does 6 step ups. This goes on increasing step ups by 2 reps each time until the plank can not be held any longer.

WOD:
5 RFT(rounds for time):
20 wall ball shots (20/14)
10 OHS (95/65)
20 Ab Mat sit ups

2 RM Dead

Warm Up:
12 Hip/Back Extensions
20 Ab Mat Sit Ups
12 Lunge Steps
20 Jumping Air Squats
12 Leg Swings w/each Leg
(3 rds)
Strength:

• Work up to 2 RM Deadlift Weight
• 3 rounds(sets) x 2 reps of Deadlift
• Take 3-4 min between sets and 3-4 sets to work up to "working" weight
  

WOD: "Jackie"

Jackie

1000 meter row Thruster (50 reps) M=45lbs / W=35lbs Pull-ups (30 reps)

For time

Mon - Nov 30

Warm Up:

• Fish Game...then
• 3 rounds of:
  
• 5 Pull Ups
• 10 Box Step Ups - each leg
  
• 15 Jumping Ring Dips
  

Skill:

• Empty Bar Shoulder "Press"
  

Strength:

• 5 reps of "Press" - work to heaviest weight possible with perfect technique
  
• 5 rounds
  

WOD:

• 15 Front Squats - use final wt. for "Press"
  
• 500m Row
• 3 rounds
  

The Saturday After...

Game Day

Warm Up:
20 PVC Pass Thru's
20 Trunk Rotation (Jump Stance)
20 Jumping Side Squat/Lunges(10 ea direction)
200m Butt Kicker Jog
250m Row
(3 rounds)
Skill:
-what to look for in the parallel bar dip
Strength:
Dips - 5 rounds of 10 reps (jump when you have to)
WOD:
50 KB Swings
50 Wall Balls

• BLOG and Post time
  

Holiday Rowing Challenge Begins!

• WOD is going to be 'uncoached'
  
• Complete between 10k-15k meters at any point during the day. This amount can be completed all "at once" or in segments throughout the day.

• Hours of operation for Friday will be 8a-5p
• Please sign up for a time under the Friday WOD on the white board- we only have 7 rowers available, so we will have 7 sign-up slots every hour on the hour. Please budget your time wisely and allow others to begin rowing during their exact sign-up times. With family in town - I am sure time will be tight.
• We are happy again to have some "Around the World" CFAI'ers participating with us, including, but not limited to:

1. Craig McFarland - Germany
2. Ken and Gretchen Reeves - Switzerland
3. Kate Wells? Can we count your meters?
4. Bob Dougherty - Park City, UT
5. Joe Waldrop - Washington DC - Joe..can we count on you?
6. Who am I forgetting?

For more information - please click:
http://www.concept2.com/us/motivation/challenges/individual/holchal.asp

Turkey Day! 5k

Turkey Day - 5K

BLOG Time for 5k Run

Wed

Ben's Special Warm Up...then:

Strength WOD:
10 Bent Over Barbell Row
(5 rounds)

Mini WOD:

• 10 Min AMRAP
• Shuttle Run - 5m / 10m/ 15m
• 'start' at 5 pull ups - adding another pull up each round
• 'start' at 10 push ups - adding another push up each round
  

Tues - "Nancy"

What does it mean to OHS?

Warm Up:
15 Kipp/Swings on Rings
15 Straight Leg Swings - go for height!
15 Side Lunge Steps - try to get hips below knees
15 Inch Worm Steps
15 PVC - OHS
(2 Rds)

KB's on Main Beach - Amelia Island

Skill:
Overhead Squat

• Foot Position
• Low Back Position
• Shoulder Position
• Arm Position
• 2 sets - 10 repetitions - 30 sec rest between Sets
  

Nassau County Firefighter Bradly Pierson

WOD: "Nancy"

Nancy

400 meter run Overhead squat Men = 95 lbs x 15 Wom =65lbs x 15

5 rounds for time

Thursday and Friday WOD

Annual Thanksgiving Day

WOD: 5K Turkey Trot
At Amelia Island Plantation
Benefiting the Nassau County
Humane Society
Thursday, November 26, 2009
5K TURKEY TROT - 8am
KIDS FUN RUN - 9am
Race will start and finish at the Racquet Park
***Please be sure to wear you RACE BLUE SHIRTS!!! It is my understanding our KIDS may have their CF Kids shirts on and we don't want them to show us all up!

Friday's WOD:

• Rapid fire start to the Concept 2 Holiday Challenge
• WOD is going to be 'uncoached' as you will be asked to complete between 10k-15k meters at any point during the day. This amount can be completed all "at once" or in segments throughout the day.
• Hours of operation for Friday will be 8a-5p
• Please sign up for a time under the Friday WOD on the white board- we only have 7 rowers available, so we will have 7 sign-up slots every hour on the hour. Please budget your time wisely and allow others to begin rowing during their exact sign-up times. With family in town - I am sure time will be tight.
• We are happy again to have some "Around the World" CFAI'ers participating with us, including, but not limited to:

1. Taylor Clark - Germany
2. Craig McFarland - Germany
3. Ken and Gretchen Reeves - Switerland
4. Kate Wells? Can we count your meters?
5. Bob Dougherty - Park City, UT
6. Joe Waldrop - Wahington DC - Joe..can we count on you?
7. Who am I forgetting?
   

Advance Shirt System

Congratulations Roy!

Roy Byrd qualifies for his White Shirt today:

11/23/09 Fran 8:13
9/16/09 Helen 11:54
9/30/09 Grace 6:43

Shirt System

In an effort to continue to challenge and dangle a carrot in front of you…we have developed an advancement of achievement within CFAI based on the color of our Performance Wear shirts. This system is similar to a martial arts ‘belt system’, and is defined as follows:

WOD	Blue Shirt		Red Shirt		White Shirt
Fran	Entry Level		18-12 min		<12>	*95 lb (men) / 65lb (women) Thruster, Pull-ups. 3 sets of 21 reps, 15 reps, and 9 reps – (jumping or Band PU’s = 2x the normal amount)
Grace	Entry Level		10-7 min		<7>	*Clean and Jerk 135 lbs (men) or 65 lbs (women) - 30 reps
Helen	Entry Level		20-25 min		<20>	*400m run, 24kg KB swingx21 reps, 12 Pull-ups - 3 rounds – (Jumping PU’s = 2x the normal amount)

The rules of the game are easy:

• Each new student of CFAI receives a complimentary BLUE Performance Wear t-shirt after 3 months of membership OR the level of shirt in which they qualify. In other words, each student, will be allowed 1 complimentary Performance Wear t-shirt. We do this to congratulate the student for making it through 3 months!
• In order to achieve a Red or White Performance wear shirt, each student must achieve the above mentioned performance measures.
• Any student may purchase any Perfomance Wear shirt at any time. Each purchase will be equivalent to the level of shirt the student has qualified for.
• Any student may purchase a Performance Wear Shirt (color) less than their current level of achievement at any time.
• CFAI will wear our BLUE shirts to all outside events, races, runs, to show our support for CFAI, for each other, and to represent ourselves as a team.

Mon - Nov 23 "FRAN"

Shannon - hitting DB Shoulder Press - in a recent swimming pool WOD

Warm Up:
150 Jump Ropes
15 Push Ups
15 Air Squats - work on form
15 Sec Hand Stand
15 Frankenstiens
15 Knee Hug Lunges
(2 rounds)
Skill:

• Thruster Broken Down - empty bar
• 2 sets - 10 reps
  

WOD:

Fran

Thruster 95 lbs-Men; 65 lbs - Ladies Pull-ups

21-15-9 reps, for time

*Blog and post times

Rowing Holiday Challenge

Looking for a little extra motivation to row or ski this holiday season? Then look no further! Our Holiday Challenge is for you!

The Details

• Row or ski* 100,000 meters or 200,000 meters between November 26 (U.S. Thanksgiving) and midnight December 24
• You do not need to be on a team to participate! Log your individual meters.
• Record indoor rower and SkiErg meters only (no on-water or on-snow meters, please!)
• Kid's Holiday Challenge allows kids (aged 16 and under) to participate at 50,000 meters
Adaptive athletes canchoose to participate at the 50K, 100K, or 200K levels
• Deadline for entering meters: January 4th, 2010

*Note: New this year! Meters accumulated on the new Concept2 SkiErg may be counted either separately or in combination with rowing meters toward either challenge goal.

Support a Good Cause with Your Meters

Besides helping you maintain your fitness and fend off holiday weight gain and stress, we’re giving you the option of supporting organizations whose mission it is to make sure that no one goes hungry and our food supply is sustainable. Consider it a holiday gift. For every person who rows or skis at least 100k during the challenge, Concept2 will donate $.02 per kilometer (1000 meters) to your choice of the following organizations: Oxfam International, Slow Food USA, Feeding America or The Center for an Agricultural Economy. And once you get beyond 100k, we’ll donate $.04 per kilometer. Our goal through this group effort is to raise a total of $30,000 to support these causes. The usual prizes of a pin and certificate will still be awarded. Note: For kids and adaptive participants, the $.04 rate will take effect at 50k.

In recent years, we have had around 5000 people participate in the Holiday Challenge! We are hoping that this incentive will bring in even more people and encourage past participants to row/ski more meters than ever to help us reach our goal. Please invite your friends to join us. Our strength is in our numbers. It’s like rowing an eight: when you all work together in synchrony, you become greater than the sum of the parts.

Stay tuned to your online logbook for how to select your organization for this year's Holiday Challenge.

How to Participate

1. You must have an Online Logbook at concept2.com (it's FREE!) and all of your meters must be entered into your Online Logbook. If you don't already have one, visit the Online Logbook home page, click Register under New User and follow the directions. Kids Challenge participants need to set up an individual logbook (using a parent's email address is fine).
2. Under the Profile tab, enter your current mailing address
3. After you row/ski, record your meters in your Online Logbook. The Online Logbook automatically calculates your meters during the Challenges.
4. Visit the Challenges tab in your Online Logbook. When you've reached your goal, the Challenges tab of the Online Logbook automatically recognizes your achievement and displays instructions for claiming your rewards.

Don't have a Concept2 Indoor Rower? That's OK! Visit our Indoor Rower Finder page to find a location near you with one of our machines.

Incentives & Rewards

The incentives and rewards available depend on which goal you achieve. Here's how it works.

200K, 50K Kids, and Adaptive

Participants who complete 200,000 meters, kids who complete 50,000 meters, and adaptive athletes who complete at least 50,000 meters are entitled to the following incentives and rewards:

• A free downloadable certificate of achievement
• A free downloadable heat transfer for making your own Holiday Challenge-wear
• A free Holiday Challenge pin
  • Pins are sent automatically to the address on file in your Personal Logbook Profile. Please ensure you have entered a valid address in order to receive your pin.
• Access to the Holiday Challenge shop through our online vendor

100K Finishers

Participants who complete 100,000 meters are entitled to the following incentives and rewards:

• A free downloadable certificate of achievement
• A free downloadable heat transfer for making your own Holiday Challenge-wear

Preparing for the Holiday Challenge

If completing 200,000 meters in a month is a new challenge for you, here are a few ideas to help prepare before the challenge begins:

• If you haven't tried it before, don't be intimidated! Each year we hear from folks who have never completed any long distances before and have completed the challenge.
• Gradually build your workout time. Try adding an extra 1000 meters per day, especially if you don't usually complete 7000 meters at a time.
• If you don't usually workout every day, try rowing/skiing for several days in a row. The workouts can be short, but see how it feels to row/ski more often.
• Be sure to keep some stretching in your routine or add it if you haven't been doing it regularly. See our recommended stretches.
• Think about when you will fit your extra Holiday Challenge rowing/skiing into your schedule. If it requires that you workout at a different time of day, you should try it out ahead of time. For example, if you don't usually workout first thing in the morning, keep in mind that it may take you longer to warm up at that time of day, and you should not expect to be able to row/ski as hard and as fast as usual right away.
• Will you miss any workouts due to travel or other commitments? If so, plan ahead, so that you can make up the missed meters. For example, you may want to row/ski twice a day on some of the weekends.
• Be sensible! Many people have commented that the Holiday Challenge pushed them to row/ski more than they ever thought they could, and it felt great! On the other hand, it is not wise to make a sudden jump in rowing/skiing time and distance so keep this in mind. You can build your daily meters gradually, even during the Challenge itself.