Wed - July 1

Big Bob showin' squat DEPTH!

Warm Up:

100 Jump Ropes

30 Ab Mat Sit Ups

10 Back Extensions

(3 rounds)

Skill:

9 Toe Shrugs

(3 rounds)

WOD:

Decending Clean Ladder 10-9-8-7-6-5-4-3-2-1

200m Run between each set of Cleans

• Men - 135, 95, 65
• Women - 85, 65, 45
• Clean is not a Power Clean, Full Clean, or Squat Clean...it is a "CLEAN"
• Work for a excellent front rack position - shoulder each lift

Tuesday - June 30

Bella...working on her Kettlebell Swing!

Great pic Joe Jo and Maggie!

Warm Up:

15 PVC - OHS

20 Mountain Climbers

5 Burpees

30 sec Handstand on Climbing Wall

(3 rounds)

Skill:

none

WOD:

500m Row

9 Pull Ups - band or regular - chest to bar

15 Box Jumps - w=20" / m=24"

(4 or 5 Rounds)

Monday, June 29

Mid-morning class at Sliders Beach last week. Awesome Thruster Launches!!

How Paleo are YOU willing to go? Photos courtesy of CrossFitters Roy, Donna, and Cody Byrd.

Warm Up:
1 Mile Run - slow pace
1 Minute Sumo stance Squat Sit

Skill:
Front Squat: Barbell

WOD:
300, 400, 500 - Medicine Ball Jump Rope

Hero Workout! It is Finally here!

Hero WOD

Warm Up:

Group Warm Up - All together

Skill:

Snatch

Know anyone interested in CrossFit? Bring 'em for FREE today!

WOD: you pick!

JT =

Handstand push-ups - Ring dips - Push-ups
21-15-9 reps

Murph =

1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

For time. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Michael =
Run 800 meters
50 Back Extensions
50 Sit-ups
3 rounds

Fri - June 26 - Split Clean

Split Clean..."what you talkin' 'bout Willis?"
Warm Up:
150 Jump Ropes
16 Backward Jumping Lunges
20 Traveling KB Swings (turning to the back)
10 Pull ups
(3 rounds)
Skill:
Power Clean vs. Clean
WOD (Workout of the Day):
50 Split Cleans for time - yes...split clean!

• Men = 135 / 95 / 65
• Women = 85 / 55 / 35
• go hard....but save some LOVE for the HERO WOD tomorrow at 8:30 a.m.
• Scotty, Kay, and Keith to come video tape us for You Tube and for the Website
• Hoping for 20 of you guys...so bring your friends...it is a FREE WOD!
• If any of you or your friends who are coming have done CF for less than 3 months...the WOD will be scaled to fit!
• Special co-host: Chad Dougherty!
• Murph anyone?

http://www.youtube.com/watch?v=jkF_a-mOEWc

Thursday

Warm Up:
200m Farmers Carry w/ Kettlebells
21 Jumping Jacks
10 GHD Back extensions
(2 rounds)
Skill:
Jumping Pull up (Kipping to the chest)
WOD:
200 Ab Mat Sit Ups / Air Squats and/or Push Ups

• Done in any combination to get to 200 total reps. You decide how many of each you wish to complete
• e.g.-1 Push Up / 150 Ab Mats / 49 Push Ups
• You decide your own combination
• BLOG and record your time

Don't forget about our HERO WOD this weekend! Looking for 20 good soldiers honor our troops. Bring your friends to this FREE WOD!

Wed - BEACH Day!!!

More Pics from the CrossFit Southeastern Regional Qualifier

All classes and Private Coaching Students (except for 3:30p CrossFit Kids) meet at Sliders Beach access!

Warm Up:

10 Inchworm Steps

10 Abdominal Jacknifes

10 - 5 Count Bodybuilders

100m Low Run

(3 rounds)

Skill:

Cartwheel - showcase your skills

WOD:

50m Thruster Launch - m=45-95 / w=25-75

10 Spider Jumps

10 Standing long jumps

100 Jump Ropes

3, 4, or 5 rounds

Tuesday June 23

Gail and Julie after the

Down to Earth Trail Half Marathon,

Oleta State Park Miami, FL

Sunday, June 21st

"Helen"
400 M Run
21 KB Swings
12 Pullups
3 rounds

Tuesday - June 23

Jason using the parellettes to get depth

Warm Up:

10 PVC Parellette Push Ups
10 sec Ring L-sit
10 Lungesteps w/each leg (touching inside elbow to the ground for 3 seconds)
10 Jogging Butt kickers w/each leg
10 KTE
(3 rounds)

Skill:
POSE running drill - fingers laced - arms extended
200m

WOD: "Helen"
...today could be your day! Move up in shirt level - by scoring well on this WOD.....
(please see the CFAI Belt System on the "forms" page of the web site or the Score Sheet on the white board)

400m Run
21 KB Swings - m=24k / w=16k
12 Pull Ups
(3 rounds)

Monday - June 22

How Strong are CF Kids?

ask Coy Tyre!

Warm Up:
3 position Clean
http://www.performancemenu.com/exercises/videos/3-positionClean.mov

Skill:
Hang Clean

WOD:
Row - 2000m for Time
and...while (or after) that is happening...
OHS - 5RM

Sun - Rest!

Next Sat:

http://www.vimeo.com/1769455

Cool pics from Today....

Owen...time to move to a different band.... :-)

Way to represent Jim! CFAI ...catch the wave..

Was it Hercules or Charles Atlas who held up the world?

Athletes Development Center - Jax, FL

Joey, Doug, Maggie, Liz, and Coach Hansen after Thursday's Workout of Snatch, Front Squat and Jerks. Wow...was it HOT in there!

June 21 - CF Total

Our 1st CrossFit Total with the

Author and Inventor of the Event

Coach Rip

http://www.crossfit.com/journal/library/52-2006_CFTotal.pdf

The rules for the lifts will need to be simple and well understood by everybody, both the lifters and people in the position of judging them, so we’re all on the same page. The idea is that when you post a CrossFit Total, yours will be done to the same standards as everyone else’s. The lifts must be easy to judge, easy to understand, and as difficult to corrupt as possible. By starting out with a clear picture of what we want and don’t want from a CrossFit Total, many millions of hours of bitching, hard feelings, and confusion can be averted. It must be understood that good form in the lifts is inherent in the rules for testing them.

The order for performing the three lifts will be squat, press, and then deadlift. The best single attempt for each of the three lifts are added together for the CrossFit Total. There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session—i.e., you cannot leave the area to rest or perform other activities between the three lifts. Multiple progressions to the best attempt are not allowed; do not work up to your best squat, then change an item of equipment or clothing and work up to it again to try to better your first effort.

Friday - June 19th

CrossFit Tortola Style!

(Billie Jo..you better not have your feet on the ground!)

Warm Up:

5 Push Ups

5 KB Swings

100 Jump rope

(4 rounds)

Skill:

none

WOD:

600m Med Ball Run

21 Pullups

400m Med Ball Run

15 Pull ups

200m Med Ball Run

9 Pull Ups

Kids are natural climbers, what happens???

WOD:
400 M run
50 Ball Slams
50 Abmat situps
3, 4, or 5 rounds


Warmup
8 Hollow rockers
8 GHD Situps
8 Back ext.
8 Knees to elbows
8 Pullups (or just swing)
2 rounds

Wednesday - June 17

Wow...sure is nice to have the extra room!

CF in the Park 2007

CF East Warm Up:

(please join us the third week in each month for "CF in the Park")

5 Pull Ups

10 Push Ups

15 Sit Ups

20 KB Swings

(4 rounds)

Skill: none

WOD:

Box Jumps

• Each minute on the minute - perform 1 additional box jump
• 1st min = 1 jump
• 2nd min = 2 jumps
• 3rd min = 3 jumps - etc...
• record maximum number of jumps within each minute until you can't do another
• then...either run 400m or row 500m - record total time

Run 800m

then once everyone is back

1 min thrusters
1 min plank hold on
1 min thrusters
1 min plank hold on right side
1 min thrusters
1 min plank hold on left side
1 min thrusters
1 min crab walk
1 min thrusters

count total number of thrusters

June 15 - Paleo Challenge Starts

...the week after Murph...

the Paleo Challenge starts...

"I LOVE pull-ups"...Jay Mock

Warm Up:
200m Waiters Walk - m=25 / w=15
50 Ab Mat Sit Ups
200m Farmers Carry - m-30 / w=20
30 KTE

Skill:
Power/Push Jerk

WOD:
Shoulder Press
Push Press
Push Jerk
Run 200m
6-5-4-3-2-1

FREE Clinic

Clean/Power Clean ClinicWhen: Tuesday, June 16 - 5:30pm
Where: CrossFit AI Sandbox - 1114 South 14th Street
Coach: Doug Lane, Basic Barbell Certified
What to expect: Basic principles of the Explosive Lift "The Clean" including:Set-up
Positioning
Safety
Front Shoulder "Rack" Positioning
Beginners and advanced fitness athletes are encouraged to attend this FREE clinic. Bring a friend - non-members and guests are all welcome to attend. Getting away from fitness "machines" and getting into the freedom of explosive lifting will give any athlete the ability to accelerate their gains exponentially. No previous experience necessary - however....some of the more experienced students will be expected to push their limits bit.

Sunday - REST day

Paleo!

Monday starts our Paleo Challenge - (Taylor, Kate, Gretchen, Ken, Nancy...you in?)

When: Monday, June 15 - July 3 (so you can... e - a - s - e... into July 4th)

Who: anyone reading this BLOG is invited to participate. If we don't know you in person, please intoduce yourself on the BLOG, and WELCOME! :-) We are glad to have you on board!

CFAI Mission Statement (from www.crossfitameliaisland.com): The mission of Crossfit Amelia Island is to provide a physical fitness facility, programming, and service that is innate and raw in a world of exercise confusion. We educate our clients giving them exercise intensity, duration, challenging formats, and perfect combinations of frequency to expand former known limits - challenging them daily. Ultimately...we enhance LIFE!

We have a few students who are developing some really cool charts, and ideas for food this week. If you have any ideas on the Paleo Challenge...please BLOG them! I am sure there will be a few unique recipes that come out of this as well. Our initial challenge doesn't have to be perfect...but we would like to develop this challenge knowing that we will have other challenges like this and refne it as we we host each one. Please post your comments, any unique recipes, and your feelings over the next 3 weeks. As they say....for each one writing their thoughts....there are probably 10 more thinking the same thing....

Some videos for your viewing pleasure:

http://www.youtube.com/watch?v=uCFZoqmKf5M
http://www.youtube.com/watch?v=wGXep32_qiI

"Murph"

Murph In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. First posted 18 August 2005

1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

For time. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

6:30a Class going strong!

Friday...the day before...

"I said Murph tomorrow...do you

have a problem with that?"

Leslie Tanner, CFAI Coach

Warm Up:
200m run
5 Kettlebell Swings
1 trip up the bouldering wall (either jump or climb down)
10 forward traveling Jumping Lunges
10 Back Extensions
(3 rounds)

Skill:
Double Unders

WOD:
10 Sledge Hammer Swings
15 Double Unders
5 Deadlifts (bodyweight)

AMRAP - 15 minutes

Warmup:

250m Row
11 Good Mornings w/ PVC
11 Straight Leg Deadlifts - bar only
11 Tuck Jumps
(2 rounds)

WOD:
"Grace"
30 Clean and Jerks
Men - 135lbs, 95, 55
Women - 85lbs, 65, 45

Wed, June 10

The rumor is TRUE! Paleo Challenge: June 15-July 3

Warm Up:

5 Air Squats

10 Back Extensions

15 Ab Mat Sit Ups

5 Push Ups

(2 Rounds)

Skill:

Ring Push Ups

Snatch Land

WOD:

Decending Row - 1000, 750, 500, 250

then...

21-15-9-6 of:

Ring Push Up

Snatch Land w/ Bar Only

Pull Up

Paleo Challenge Notes:

• Couldn't get a corporate rate on blood work...so ya'll are on your own. I am going to personally get mine done and I would encourage you all to do the same PRIOR to the challenge.
• You will need to get the following tests to look at: Standard work-up, LDL - particle size (small and dense is bad / large and puffy = good), C-reative protien (tells about inflamation and tendonitis), Hb1aC (better indicator of blood sugar over time).
• Is anyone interested in coming up with a list of "can eats" and "can't eats" for our group? I would be happy to be a proof-reader if you are interested in developing a Sandbox Paleo list! :-)

Tuesday June 8th

"Kelly"
Run 400 meters
30 Box jump,
30 Wall ball shots

L1= 5 rounds
L2 = 4 rounds
L3 = 3 rounds

Mon - June 8 - Week 1

Overhead Squats in Guatemala last year with Bamboo

Robb Wolf- Nutrition Cert in Atlanta - last year


Durand focused on good Wall Ball Technique


1987 World Record Holder -Concept II -70-79 age division
Bob Awtrey - currently 92yrs old

Warm Up:

400m Treadmill Run
10m Duck Walk
10 Box Jumps
10 Back Extensions
(2 rounds)


Skill:
Bar and Back Positioning - Rippetoe
(from Basic Barbell Training - 2nd Edition)


WOD:
Option #1
Back Squat - 5-5-3-3-3-1-1-1


Option #2
Back Squat - 20-20-20-20


Option #3
Back Squat - 7-7-7-7-7-21

Rest Day on Rest Week

Welcome Steve and Beth to CrossFit! Looking forward to seeing you in class next week.

Alright Ken...watch your head on the Kip!

Gretchen...a day at the Beach?

Greetings (From Riga) and hope you all are doing great. Gretchen and I recently had a chance to do an impromptu beach workout, albeit the sea was nowhere to be found. We stopped at a ship graveyard in the Aral Sea in Kazakhstan - crazy place as the sea has receded 120km from the original shoreline thanks to the Soviets who diverted the Syr Darya river to boost cotton production. Ships can still be found rusting on the floor of the seabed, and I was lucky enough to find a pullup bar (and we had our shirts with us as you'll note!). (Doug, "of course..you guys get 2 rounds off when you come in July for rockin' the Sandbox shirts!")
I was consistently working out until about February, then my travel schedule squashed everything. I don't think I need to substitute the term 'Crossfat' for Crossfit just yet, but much looking forward to whipping myself back into shape.
We continue to follow your updates on the blog.
Best,
Ken

Billie Jo (and son Coy) have officially taken a sebatical in Tortolla. We miss you Billie Jo (and family) and will see you in August.

Tortolla - Warm Up

10 minutes of paddle tennis in sand (fun fun) good cardio too... IF your good at it....

WOD: 5 Rounds total

5 pullups jumping (on rings)
10 box jumps
10 knee to elbows (on rings)
10 pushups
20 double unders

Billie Jo = 17:13

Mac = Still hangin in but not sure what all i did... I kept getting out of Billie Jo's way!!!! but I stayed at something for the entire 17 minutes at least when i saw her coming i just moved on to the next task...... :)