Sat May 30th

WOD

100 M sprint

2.5 minutes rest in between

10 Reps

Friday - May 29

We are interested in pushing some more great nutrition information your way. Would you help us get a "Feel" for how many people would be interested in a "Paleo Challenge" starting June 15 and ending July 3. Please let us know through this blog...

Warm Up:

15 Jumping Jacks

10 Tire Hops

5 Hands and Feet Log Rolls - each way

30 sec - 1 min Handstand - time yourself

7 Lunges each leg

(3 Rounds)

Skill:

15 Jumping Dips

WOD:

100 Low Bar Back Squats

• Men = 135lbs
• Women = 95lbs

Thursday May 28th

200 M Row

2 Wall Ascents
25 Double Under

400 M Row
2 Wall Ascents
20 Double Unders

600 M Row
2 Wall Ascents
15 Double Unders

If rower is not available, sumo deadlift highpull will be substituted.
1 SDHP for every 10M rowing using standard oly. bar

Wed - May 27th

Proud Paleo Daddy!

(my 1st garden...ever!)

Corn, Green Bell Peppers, Red Bell Peppers, Cantaloupe, Jalapenos, Yellow Squash, and Cilantro

Warm Up:

Burgener Warm Up

(3 rounds)

Three Position Snatch

Skill:

Hang Power Snatch

WOD:

Snatch

3 - 3 - 3 - 3

then...

"Isabel"

So proud of all YOU GUYS! $320 Raised over the past weekend - 2 vests will be going to Afghanistan in CrossFit Amelia Island's name!!!!

Way to GO!!

Tuesday May 26th

Costa Rica Sunset

Pura Vita ...Pure Life

Warmup:
500 M Row
21 Abmat situps
15 leg raises
9 windshield wipers

WOD:
400 M Run
25 Box Jumps
25 Air Squats
4 Rounds

On a true back to basics note:
Tex Davis (CrossFitter) and his wife, Lindsay have bought 3 cows, 2 pigs and some chickens. Apparently, fresh milk sells for $9 per half gallon. However, they are cutting prices and the first purchase is $5 per 1/2 gallon and if you return the jar, your next purchase is $4.00.
Contact Lindsay Davis at (904)548-0207 LindsayBDavis@hotmail.com
So if you want fresh organic milk, here is a local source!

Photos from Memorial Day 2009

Where did it come from?

Although many towns, especially in the South, claim to have been the first to celebrate Memorial Day, (or Decoration Day as it was known then) and not disregarding the fact that in 1966 President Johnson proclaimed Waterloo, NY as the birthplace of Memorial Day, the earliest documented display of a memorial observance was in 1864 in a graveyard in Centre County, Pennsylvania

Meet Amos Meyer. Amos was a member of the 148th Regiment, Pennsylvania Volunteers and was killed on the last day of the Battle of Gettysburg, July 3rd 1863. On a Sunday afternoon in October 1864, Amos's mother, while spreading flowers on her son's grave, met a young girl, Emma Hunter and her friend Sophie Keller, who were spreading flowers on Emma's father's grave.

Mrs. Meyer spread some flowers on the grave of Emma's father, Dr. Ruben Hunter, a Surgeon in the Union Army, and young Emma spread some flowers on Amos's grave. The grieving parties made plans to meet in one year and again spread flowers on the graves of their loved ones. Thus in the graveyard at Boalsberg, Pennsylvania the celebration we now know as Memorial Day was born.

From the pen of Dr. John McCrae, Lt. Col., Surgeon, Canadian Army, written amid the blood and gore of the great battles in the Ypres saliant in 1915, came the immortal words that so poignantly portray those who gave their lives in service to their respective nations.

In Flanders Fields the poppies blow

Between the crosses row on row,

That mark our place; and in the sky

The larks,

still bravely singing,

fly Scarce heard amid the guns below.
We are the Dead.

Short days ago

We lived, felt dawn, saw sunset glow,

Loved and were loved, and now we lie

In Flanders fields

Take up our quarrel with the foe: To you from failing hands we throwthe torch; be yours to hold it high.If ye break faith with us who dieWe shall not sleep, though poppies growIn Flanders fields.

Essex Farm Cemetary close to where Dr. McCrea wrote the poem: Circa 1918
A salute to all my fellow Veterans who sacrificed their energies so we can enjoy the freedoms that we take for granted today.

Our day today:

Memorial Day Challenge!

BEACH WOD

Memorial Day Challenge!

?have you seen Taylor's Video from last year?

check it out under the BLOG - CFAI Media

Sliders Beach

(Intersection of Sadler and Fletcher)

Warm Up:
TBD

Skill:
Go through 5 reps of each exercise in WOD - rotations

WOD:

25 Surfer Pop Ups

25 Overhead Surfboard Squats

25 Water Bubble Burpees

25 Kettlebell Swings

50 m Crab Walk

3-4-or 5 rounds

Sunday - Rest! Great Job on Trevor

Great Job! Trevor 2009 is DONE!

Results are in for Trevor:

Team Byrd 29:52

Team Hurst 28:05

Team McCrainie 28:50

Team Biagini 27:02

Team Gainesville 26:46

Over 25 showed to help coach, contribute and support our troops in Afganhastan. Today we raised $108 for a vest and hope to make another $52 to sent at least one vest on Monday's Beach workout. Please come join us for a fun filled day, starting at 8:30 a.m. with the Beach WOD. Then stay if you can for some SUN???? Limited Edition -Memorial Day Beach WOD t-shirt will be on sale that day for $20. All proceeds will go to the Trevor WinE Memorial Fund.

Trevor WinE Memorial Challenge - Sat May 23

Trevor!!!!

9:30 a.m.

The 3rd annual Trevor Win'E Memorial Challenge is a CrossFit Team WOD designed to support our active duty military personnel who are currently deployed in the middle east. Our goal is to raise enough support with either Trevor (Sat) or our Memorial Day WOD (at Sliders Beach - 8:30 a) by either t-shirt sales or 'in kind' donations. One cooling vest (Mist-n-go) will be provided to deployed service person in Iraq or Afghanistan. Your team can donate your vest to any deployed service man or woman! Your affiliate can also sponsor a unit and we can take care of a group.

Last years Trevor Win'E (pronounced Win-Nay) CrossFit Challenge raised over $51,000 and the cause was able to donate 364 cooling vests to the folks who need them most. Join the cause and do it for the heroes!

The WOD: Teams of four complete the following:
300 Pull ups
400 Push ups
500 Sit ups
600 Squats

Execution: This is a team effort so it is accumulative reps. Only two teams members can exercise at a time, and all reps must be completed before moving on to the next movement (i.e. finish all pull ups before moving on to the push ups). FORM COUNTS!! All counters must insure that repititions be performed perfectly.

Rain, Rain go away...

WOD:
200m Run
15 KB Step ups ( 20" box - m= 24k, w=12k)
21 Ab Mat Sit ups
(3, 4, or 5 rounds)

Tuesday May 18th

Ahhh, summer is almost here

Tabata this...
Wall Ball
Push up
Leg Raises
KB Swings

20 Sec on, 10 sec off
8 rounds each
Record highest score for each set

Climb Hard!

Progress! The Climbing Wall Stucture is DONE! Thanks Roy Byrd, William Rushing, Don McEwen, Chad, Owen, and Bob! Look for our landing mats and auto-belay to be up by June 1.

Mon - May 18

Ginger! A beautiful Squat and not even

a year of CrossFit yet!

Warm Up:

15 Sledge Hammers each Side

10 Bruce Lee Push Ups

20m Crab Walk

200m Run

(3 rounds)

Skill: Knees to elbows -

How many PERFECT KTE's can you get in a row?

WOD:

5 Pull-Ups

5 Dips

5 Deadlifts (bodyweight)

then....

6, 7, 8, 9, 10

Sunday - REST

The Climbing Wall is Under Construction!!!!

Progress!