Sat - Feb 28

CF Coach Mike Burgener shows receiving positon

Warm Up:

10 Light Twisting KB Swings

100m Kareoke run

5 Pullups

11 Hang Cleans - bar only

(2 rounds)

Skill:

9 Med Ball Cleans

WOD:

400m for time

9 Med Ball Cleans

(6 Rounds)

• Keep track of time on board - time each round
• 3 minutes rest between rounds
• Men = 20 / Women = 14lbs

Friday Feb. 27th

Warmup:

800 run

15 PVC push press

3: 1 minute squat hold

WOD:
Level 1= 100 Deadlift pushups

Level 2= 75 Deadlift pushups

M= 135

W= 85

Thursday Feb. 25th

So if you did not do "Fran" yesterday, today is your day...

"Fran"

21-15-9

Thrusters

Pullups

...if you did "Fran"

Row 500 meters

Push press (m=115, w=55) 21 reps

Row 500 meters

Push press 18 reps

Row 500 meters

Push press 15 reps

Row 500 meters

Push press 12 reps

Wed - Feb 25th

Way to Run Marc! A true Pirate/Greenway Run.

Thanks for representing Bro.

Warm Up:

200 Jump Rope

5 KB Swing

10 Air Squats

9 Bar Only Push Press

Skill:

15 Med Ball Cleans

(1 Round pre WOD - 2 min rest between sets)

3 Rounds = Post WOD

WOD:

"FRAN"

Pullups

Thrusters

21-15-9

• Men = 95lbs / 65lbs Women
• Jumping Pullups = 3x

Tues. Feb 23rd

"A Perfect 10"

10 Weighted Abmat Situps (M=30, W=15)

10 Back extensions

10 Deadlift (M=185, W=95)

10 Knees to Elbows

10 KB Swings (M=24kg, W=16Kg)

10 Pullup

10 Burp and Jerk (M=75, W=45)

3 Rounds

Warmup

100 Jump Rope

10 Ball Slam

10 Surfer Popups

10 Lunge Steps

Mon - Feb 23

Doug in GA doing Coach Burgener's

Olympic Weightlifting CrossFit Certification

Warm Up:

400m Run

30 Ab Mat Push Ups

(3 Rounds)

Skill:

21 Hang Med Ball Cleans - Work on 2" dip drive to get ball elevated

WOD:

Squat Therapy Day

*Runners!!!! How did you do????

Girl Pushups???

Warm Up:
30 Second Group Push Up "hold" /hoover
50 High Knee Skips - rapido
10 Back Extensions - GHD
10 Good Mornings - with PVC
(2 Rounds)

Skill:
15 Ball Cleans

WOD: "Tabata"
Deadlift/Pushup (M=135 / W = 95)
Air Squat
Ab Mat Sit Ups
Box Jump (M=24" / W=20")

• Deadlift + Pushup = 1 rep
• 20 seconds "on" / 10 seconds "off"
• record LOWEST SCORE on each of the exercises - add all lowest scores on each of the 4 exercises for your LOW score total.

Special Notes/EVENTS:

• Mark your calendar for the Tour de Cure - May 30-31 - bike ride. Alisa is putting together a team and we would love to have students and non-students involved. As a matter of fact...let's see how many "non" students we can get on our team. Link is:
• http://main.diabetes.org/site/TR/TourdeCure/TDC206298030?team_id=347889&pg=team&fr_id=5590&et=SpbCSXOXLa7w4sSUZJLGhw..&s_tafId=219211
• Next weekend we will be having a special class on Saturday at 9:30. A Chance to Dance leases Aerobics Room space from C14F and is hosting a parking lot Family Fitness Day. We will be having our normal 9:30 a.m. class where Guests can come in for FREE.
• We are also hosting a CF kids class at 10:30 (4-9yrs) and a CF student class at 11:00 (9yrs-14yrs)

Thursday Feb.19, 2009

Warmup

500 m Row

50 Ab Mat Sit-ups

4 Rounds

WOD

150 Kettlebell Swings for time

Wed - Feb 18

Nellie says, "Rock on CrossFit Amelia Island!"

Clark Family in the Alps - representing via skully...of course.

We miss you Taylor!

Warm Up:

1 Min Wall Sit

5 Box Step Ups (each leg)

10 Push Ups

15 Jumping Dips

( 3 rounds)

Skill:

Barbell Clean

3 rounds x 10 reps

WOD:

9 Front Squats (m=135 / w=95)

15 KTE (Outside)

9 Jumping Squats

15 Ab Mat Sit Ups w/ball (M=20 / w=15)

(3, 4, or 5 rounds)

Tues. 2/17/09

10 Turkish Getups (m=20/30, w=15)
15 GHD Situps
20 Barbell Lunge Press (combine a Lunge with an overhead barbell press)-racked in down position, almost a single leg front squat, pressed overhead when student stands up (m=45, w=25)
500 M Row

L1 -4 rounds
L2 - 3 rounds
L3 - 2 rounds

Mon - Feb 16

CF East Crew in the Sandbox

CrossFit in the Park 2007

to read more click: http://crossfiteast.com/action/index.php/fitness/information/C5/

Warm Up:

21 Lunge Steps

15 DB Shoulder Press - no legs

5 Pull Ups

200 Jump Ropes

(3 Rounds)

Skill (Ball Clean):

Grip Strength...

3 x 20 - 3 position wrist curls-pronated, hammer, supianated

WOD:

15 Box Jumps (24" men / 20" women)

9 Thrusters (95lb men / 65lb women)

21 Push Ups

(3, 4, or 5 Rounds)

National Breast Cancer Half Marathon

Good Luck to Jo, Alyson, KT, Laurie, Kelly, and Leslie on the Nationial Breast Cancer Marathon/Half Marathon in Jacksonville tomorrow!!

This is a first for most!

Be Strong and Run strong! What a awesome accomplishment!

"I run for Hope, I run to Feel, I run for the Truth of all that is Real, I run for your Mother, your Sister, your Wife, I run for you and me my friend, I run for Life" - Melissa Etheridge

Sat - WOD

What is your definition of a Hero?

Warm Up:
CF East Warm Up -
5 Pull Ups
10 Push Ups
15 Air Squats
20 KB Swings
3 Rounds

Skill:
None

WOD:
20-25-or 30 tire flips for time

Fri - Feb 13 WOD

Warm Up:

21 Med Ball Swings

500m Row

21 Foot Crossing Jumping Jacks

(2 rounds)

Skill:

15 reps of a - 25lb Med Ball Clean

WOD:

400m - 600m - 800m Running Jump Rope

1 - 2 - or 3 Suiside / Crusher

5 - 10 or -15 Power Cleans

10 - 15 or - 20 Abdominal V-Sits

• Level One is 800m, 3 Crushers, 15 Power Cleans, adn 20 Abdominal v-sits
• 2 rounds for everyone
• Pick a "Level" you will participate at and stay at that level

Thurs. 2/12/09

WOD:
Row 500
21 Push Press (M=75, W=55)
21 Abmat situps

4 Rounds

Warmup:

100m Skip

100m 'High Knees' run

100 Jump Ropes

10 light KB swings

2 rounds

Wed - Feb 11th

Warm Up:

100m Skip
100m 'High Knees' run
100 Jump Ropes
10 light KB swings
(2 rounds)


Skill: Ball Clean
Light Barbell Deadlift from floor - pracetic getting knees "out of the way"

• 55-75 lbs
• 21 reps

WOD:
7 reps Back Squat x 7 rounds (sets)

• 3-5 minutes rest between sets
• Low Bar Position
• Hips must come below knees
• Power "Jump" position with feet
• Eyes forward or down at baseboard

Bryan pulling strong!

"Cindy"

Complete as many rounds in 20 minutes as you can of:

5 Pull-ups

10 Push-ups

15 Squats

OR if you have done "Cindy" try something a little more challenging...

"Mary"

Complete as many rounds in 20 minutes as you can of:

5 Handstand Push-ups

10 One legged squats, alternating

15 Pull-ups

Mon - Feb 9th

Coach Cooper with Eva T @ CF Exercise Science Certification

Warm Up:
3 Minute Group Jump Rope
9 Back Extensions
15 Good Mornings w/PVC
21 Sumo Deadlift w/Empty Bar
(2 Rounds)

Skill:
"Land" on clean

WOD: "Eva T"
Run 800 meters
2 pood KB swing, 30 reps
30 pullups
(3 or 4 rounds)

*Check out previous day's post - How powerful are you?

Sunday FUN!

Doug and Neil from CF Boston at Ft. Worth, Exercise Science Cert

Power?

Check out our newest addition to the CFAI Blog just to the right of where you are reading!!!!! Our freind, Greg Everett, and Catalyst Athletics has helped us define power through his site. Look under the CFAI Media.

So...are you now impressed with your 2 horse lawnmower?

Sat - Jan 7th

Bob after hitting pull-up goal!

Warm Up:

750m Row

15 PVC Pass Thru's

30 sec Hand Stand

9 empty bar push press

(2 Rounds)

Skill:

21 Med Ball "Hang Clean"

WOD:

50 Thrusters for time

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

Friday Jan. 5th

Time to Get "Dirty"

"Dirty Thirty"

30 Box jump

30 Pull-ups

30 Kettlebell swings

30 Walking Lunges

30 Knees to elbows

30 Push press, #45 (m) / #25 (w)

30 Back extensions

30 Wall ball shots

30 Burpees

30 Double unders

Warmup:

100 Jump Rope

100 Abmat situps

100 Jump Rope

Thurs. 2/4/09

"Kelly"

400 Meter Run
30 Box Jumps
30 Wall Ball

L1: 5 Rounds

L2: 3 Rounds

Warmup:

Leap Frog across gym and back

Duck walk across gym and back

Bear crawl across gym and back

Crab crawl across gym and back

Bunny hop across gym and back

Wed - Feb 4

Doug at the CF Exercise Test Cert - Ft. Worth, TX

(Lu is demonstrating Angles and Reactive forces)

Warm Up:

15 Step Ups

9 Back Extension

15 L-Sit

(3 Rounds)

Skill:

Med Ball Hip Extension

WOD:

100 Air Squats

100 Ab Mat Sit Ups

100 Walking Lunges

100 Empty Bar Push Jerk

Tues-Feb 3 - Nutrition Seminar

Intensity!

Warm Up:
21 Air Squats
9 Jumping Dips
11 Single Arm KB Swings - light
(2 rounds)

Skill:
Ball Clean

WOD (Courtesy: Taylor Clark)
75 Deadlifts - (M=225lb/W=185)

• Two minute timer - repeat. When timer goes off:
• Complete 3 burpees and 5 pullups
• Example: the first two minutes is the only time you get the full two minutes to do DLs. then you only have the time remaining after completing the other stuff.

Nutrition Seminar Tonight!

Come get a re-cap on Robb Wolf's CrossFit Nutrition Certification. 7pm CrossFit Members - FREE. Non-members $10

Monday-Pull Up Day! - Feb 2

Jim in a Split Clean

Warm Up:

800m 'jog'

20 Ab Mat Sit Ups

11 Push Ups

9 Back Extensions

(1 Round)

Skill:

? How many Pullups can you do???

WOD:

Shoulder Press:

5-5-5-3-3-3-3

REST

ENJOY your

SuperBowl Sunday!