Coaches TJ Cooper (CF East) and Justin Bergh (CrossFit SouthSide)
Warm Up:
100m Skip
5 Push Ups
5 Tuck Jumps
100m Jump Ropes
(3 Rounds)
WOD:
500m Decline Row
21 Wall Ball
21 Ab Mats
21 DB Power Jerk
(3 or 4 rounds)
About Crossfit Amelia Island (CFAI)
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CrossFit Athletic Development and KIDS
CrossFit Athletic Development
Tuesdays and Thursdays at 3:30 pm
Ages: 9-12
Focus: Athletic Development
Young men and women invited
Single Day = $15
Discounts available for entire month
*Please fill out medical form for your child on the Main Site under the forms page...
CrossFit Kids
Ages 5-9
Every Wednesday at 3:30pm
Charge is $5 per child per visit. Please sign your child in each day for the 45 min class and pay at the front desk of Club 14 Fitness.
Tuesdays and Thursdays at 3:30 pm
Ages: 9-12
Focus: Athletic Development
Young men and women invited
Single Day = $15
Discounts available for entire month
*Please fill out medical form for your child on the Main Site under the forms page...
CrossFit Kids
Ages 5-9
Every Wednesday at 3:30pm
Charge is $5 per child per visit. Please sign your child in each day for the 45 min class and pay at the front desk of Club 14 Fitness.
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2009
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5 comments:
Thanks to all who practiced a little Chi Running today. Purposely did not blog, did not want to scare people away. I think it is good! check it out online http://www.chirunning.com/shop/home.php
Pretty cool stuff! Never stop learning!
Oh, and she's back. KCJ was in the house tonight! Welcome home, we missed you.
24:20 more push press than push jerks
Surprised to now know the Decline row was easier than I thought. Next time...would like have everyone push for 'unbroken' Wall Balls.
This WOD 'worked' in my opinion. It was designed to really emphasize the abs, low back and shoulders - with the Jerk. I noticed that when I engaged my low back on the Push(power) Jerks - the exercise became quite a bit easier. However....it was still hard to land the Jerk in the bend leg position with arms extended (w/d.b.'s).
Anyone else agree??? Tough move...
15m22s - 3 rounds
Jerk was tough to nail with dumbells for sure. Jerks are not my strongest movement. I would like to see them become more of a "default" move, or at least a little more automatic. Thanks Doug for another tough workout...
16:02-3 rounds
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