Saturday WOD

Nice "Pose" Joe!

WOD
L1 150 Med Ball Squat Cleans
L2 125 Med Ball Squat Cleans
L3 100 Med Ball Squat Cleans

Ball Starts 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

Warmup
15 Squats
15 Ball Slams
3 Rounds

Thank God it's Friday!!! Jan 30th

The CFAI "Wave"

Warm up:

1 Min. Pose Wall running drill - as a group

10 Surfer Pop-ups

21 Heel Raises - bodyweight

15 Trunk rotation

10 Steps w/straight leg touch touch

(3 rounds)

Skill:

3 x 8 Pullups w/bands or without!

WOD:

400m Kettlebell Run

9 Spider Jumps

9 DB Snatch w/each arm

(3 or 4 rounds)

Thurs. Jan. 29th

Warmup

200 M Waiters Walk

25 Knees to Elbows

2 Rounds

WOD

500 M Row

15 Hang Clean (M=95, W=65)

21 Med Ball Abmat Wall Ball Situps

3, 4, 5 Rounds

Wed - Jan 28

Check out how flat this Med Ball is after Murph last week! :-) We won't tell you who was "sitting" on it instead of "touching" the ball....but make sure it isn't YOU!

Warm Up:
600m Tube Ruck
5 Burpees
10 Empty Bar Shoulder Press
2 Rounds

Skill:
2 x 5 Pull ups

WOD:
9 Thrusters
600m Run
5 Turkish Get-ups

• Thrusters - m=95 / w=65
• 3 or 4 rounds
• Turkish = m=20 / w=10
• Use one arm for each of the 4 rounds of the Turkish

Taylor Tuesday - Jan 26th

Welcome Jay!

Warm Up:

10 Back Extension (roll up NOT hinge)
12 Lunges (each leg)
14 Jumping Dips (solid bars NOT rings)
200m Jog - work on Pose
(4 rounds)

Skill:
Let's see how many PU's you can do (bars only)

WOD:
25 Double Unders
25 KB swings (m=24kg / w=16kg)
25 Pushups
(3 or 4 rounds)

• 6x if Jumping Rope with singles
• American KB Swing unless injured
• Push-ups - chest MUST touch ground or doesn't count

Monday-Jan 26

Warm Up:

15 Air Squats

9 Push Ups

1 x 20 second Hand Stand

21 High Knee Skips

4 Rounds

Skill:

2 x 9 Jumping Pull-ups

WOD:

Bodyweight Squat

3/4 Bodyweight Bench Press

Bodyweight Double Under

21-15-9

Sat - No More Men!

Since the mouse is away...let's beat up his form! Do you see anything wrong with Taylor's Deadlift? Let him have it...I know he is reading our BLOG still!

Warm up:
None.

Skill:
15 Hollow Rocks on the floor
10 Ring Swings
3 Rounds

WOD:
1000 m Row for time
5 min Rest
800 m Run for time
5 minute Rest
200 Jump Ropes for Time
5 minute Rest
50 Ab Mat Sit Ups for time (use DB's for your feet)

*These are obviously short bursts to try and tax you. Put everything you have into each one..knowing that you are getting a BIG rest in-between bouts.

WOD - Guys Week - Erin

Are you ready for today?

Warm Up:

15 Low Bar Back Squat w/PVC - fight for shoulder position

21 Giant Arm Circles Each Arm

9 Giant Leg Swings - Standing - holding a wall for balance

100 Jump Ropes

9 Frog Hops - Butt touching ground & Raising arms

15 Empty Bar Shoulder Press

(2 Rounds)

Skill:

No Pullups due to WOD

WOD:

"Erin"

Five rounds of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups

• Modify Weight as needed -
• Note if you are doing jumping pull ups.

Thursday

"Barry getting time on the podium at the Reindeer Run"

"Jeremy"
21-15-9
Overhead Squats
L1: (M=95, W=65)
L2: (M=75, W=55)
L3: (M=55, W=35)
Burpees

Warmup:

10 PVC OH Squats

10 pushups

10 Moutain Climber steps

3 Rounds

Wed WOD - more of the Dudes....

Alyson...can you hear me???

Warm Up:
Burgener Warm Up - team warm up
3 Rounds

Skill:
5 Kips to standing on cheese mat - 2 rounds

WOD:
"Randy"
75 Power Snatches

*BLOG and write time on board

Robert Beasley - Overhead Squats in Guatelmala!

ever done a WOD in 100 degrees?

...men's week continues with...

Warm Up:
15 Good Mornings w/PVC
15 "Jump position" rotation twists at trunk
20 Running "Butt kickers"
3 rounds

WOD:
"Michael"

Run 800 meters
50 Back Extensions
50 Sit-ups

3 rounds

Guys Week

...that's right...it's the guys turn!

(all this week!!!!)

Doug, Robb Wolfe (CF, Zone, Paleo - Nutrition Guru), LT, and Cheryl Polack

W"o"rm up:
10 inch worm lengths
20 High Knee Skips
3 rounds

WOD: "Murph"
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

• We have 10 and 20 pound vests if you would like to wear one.
• Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.
• Modify as needed into 1/2, 3/4 or full Murph.

Sunday

REST and EAT Well!

Think:

Meat, veggies, nuts, seeds, some fruit, little starch, no sugar!

The Last of the Girls

"Grace"

30 Clean and Jerks

Warmup:
Pullup (3) or swings (5)
10 OH PVC Squats

3 Rounds

Don't forget to wear a more supportive shoe!!

Thursday WOD

The Lady of the hour is Carol or...

"Christine"

500 M Row
12 Body Weight Dead Lift
21 Box Jump
3 rounds

...and the Winner is FGB

Mike and Family 'rocks' the Disney Marathon

with a new Personal Record!

Warm up:

15 Back Extensions

10 KTE

10 Lunge Steps

(3 rounds)

Fight Gone Bad(you voted it in...not us!!):

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)
Sumo 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

Tuesday WOD Today's Choice...

"FRAN"

21-15-9
Thrusters
Pullups (jumping x 2)

Men = 95, 75, 55
Women = 55, 35, 25

Monday - Ladies Week!

Billie Jo with a PERFECT "Press Out"

1. Elbows Locked. 2. Shoulders Elevated. 3. Head Pushed through.

Warm Up:

5 KB Swings

10 Push Ups

15 Air Squats

20 Ab Mat Sit Ups

WOD:
"Helen"

400m Run

21 KB Swings (M=24k, w=16k)

12 Pull Ups

This Week in the Sandbox:

• You get to choose our WOD's!
• Please select from the following WOD's:
• Helen (Monday)
• Fran, Annie, Fight Gone Bad, Grace, Kelly, Nancy, Kelly, Karen
• Please list them in order of preference: 1=Tues, 2 = Wed, etc...
• Remember....this week is going to be a little cooler than most...
• Morning class - your vote will count for 3x normal vote
• 8:30/9:30 a.m. class - your votes will count for 2x
• Sorry evening class, private coaching, solo fighters- 1x - however...we will switch the tide and do this again soon. I promise your vote will count BIG one day!!!
• Must log your votes to be considered.
• Votes can be emailed to me privately - so not to disturb your classmates! :-)

Saturday WOD "Short and Sweet"

Feeling the pain this week??...

come and get some more -

it will be "Short and Sweet"

As many rounds as you can in 10 minutes
3 Pullups
4 Pushups
5 Air Squats

Sunday is a Rest day - take it!


GOOD LUCK to:
Doug - Altamonte Open Weightlifting Competition
Runners: Carolyn Peeples - Disney 5K (first run post surgery!)
Brooke Springer and Mike Biagini - Disney Marathon
Pam Schull, Carol Fallin and Leslie - River, Roots and Ruts Trail Half Marathon

Friday WOD - Jan 9

Warm Up:
100 Jump Rope
20 Ab Mat Sit Ups
15 x 6"-12" Leg Raises
10 KTE
(3 Rounds)

WOD:
250 m Row
200m Run
20 KB Swings
10 Wall Balls

• DB = M=24k / w=16k
• Wall Ball = M=20 / w=14
• 4 or 5 rounds

Please also consider:

*If for nothing else you will get 2 complete fitness evaluation profiles in: Strength Test, Body Composition Analysis, predicted VO2 Max, Flexibility, and Body Age.

5th Annual
Forever Fit Challenge 2009
$3000 in prize $$$

8-week Forever Fit Weight Loss Challenge starts January 21st, 2009
Weigh-ins 1/19 & 1/20 - Weigh-outs 3/19 & 3/20

Participation in the challenge includes:
20% OFF all Personal Training packages
2 Complete Fitness Assessments (at weigh-in and weigh-out)
Optional Before and After pictures
Nutrition Plan supervised by a Physician
8 weekly Nutritional Coaching Sessions
Individualized Exercise Prescription designed by a Certified Personal Trainer
2 Circuit Classes per week exclusively for Forever Fit participants
Unlimited use of Cardio & Resistance Training Equipment

Unlimited Cycling Classes
Unlimited Group Exercise Classes
Free Childcare

The Challenge will be judged by two parameters:
% of body fat lost
lbs. of body weight lost

$3000 Prize Purse will be Awarded as follows:
1st Place Male and Female: $1000 each
2nd Place Male and Female: $300 each
3rd Place Male and Female: $200 each

Only $69 to enter for CLUB 14 FITNESS members, non-members pay $159

Thursday WOD Push it Real Good

Warmup
7 Situps
7 Pushups

4 rounds

WOD

"The Push Press"
7 sets of 7 reps - for WOD

Wed - Jan 7

Dude...how did you do that???

Warm up:

30 Team Jumping Jacks

20 Team Push Ups

10 Team Spider Jumps

(3 rounds)

WOD:

Tabata

- Handstand - DB Shoulder Press - Jumping Squats - Stripper Squats (pole optional)

• 20 sec "on" / 10 sec "transition"
• Shoulder Press - M=20, w=8-12
• Report "lowest" number on each round (except Handstand)
• Report the total of 3 exercises for total end score.
• Jumping Squats MUST be below parellel
• Shoulder Press Must "lock out"
• STripper Squats must be butt to the ground

Tuesday WOD Welcome to 2009

"The SandBox then...what a difference a year makes..."

"Welcome 2009!"


9 Kettle Bell Swings
9 Box Jumps (24"- m / 20"- f)
9 Pull Ups
9 Wall Ball (m - 20lbs f - 14lbs)
9 Deadlifts (m - 135 lbs / f - 95lbs)
9 Push Ups
9 Sit Ups
9 Back Extentions
Guess how many rounds???


WHAT 9 rounds, no way??
4, 5, or 6

Monday WOD - January 5

Hank = Done.

Warm Up:

1 mile run

WOD:

9 Deadlifts

15 Box Jumps

21 Double Unders

4 or 5 rounds

Saturday WOD Jan 3rd

WOD

5 Hang Squat Clean
6 Push Press
7 Straight Leg DeadLift
200 Run

5 Rounds

Friday - Feb 2nd WOD

Question= How old do you have to be to do CrossFit?

Warm Up:

20 Hollow Rocks

21 Ab Mat Sit Ups

9 Step Ups

15 Air Squats

Skill for January: (Initiaion of the Pull Up)

2 sets of 15 Ring Swings

WOD:

Low Bar Back Squat: 5 - 5 - 5 - 3 - 3 - 3

Thrusters - 5 - 5 - 3 - 3

Sumo Deadlift High Pull - 5 - 3

Happy New Year

Family WOD today at 10:30

Come to back door of the SandBox, Club 14 is closed.