Mini Tri Saturday

WOD: either -

• No warm up - just "GO
• Mini-mini Tri = 1/8 mi swim, 6 mi bike, 1.5 mi run
• Mini Tri = 1/4 mi swim, 12 mi bike, 2.3 mi run
• Meet at North Hampton Amenities Center

Go Patty!

Way to GO Patty!

Just started loading our CrossFit Total scores into the Records Speadsheet and thought I would share an outstanding report for Patty Garvey. I hope you don't mind Patty:

Squat - was 15lbs - now 95 lbs - 533% increase!
Press - was 35 - now 55lbs - 57% increase!
Deadlift - was 120 - now 130 - 8% increase!

Congrats Patty! Keep up the great work. It shows.

Friday!!!!

Craig McFarland - CF Ramstien, Germany - sporting his Sandbox Gear!

Note from Taylor Clark, Sandbox Level 1 Trainer, also stationed in Germany:

Yo D! You won't believe my day today. I woke up on my last day of a three day official visit to Ankara, Turkey where we finished some high-level talks with the country's leadership and then boarded our plane and landed a few hours ago in Tel Aviv, Israel. We've been at the ambassador's house for dinner and talks about all the issues here and now being driven in a limo to our hotel in Jerusalem. It's nuts. We will be here in Israel until Thursday when we fly to Albania for a day for talks there. I'm road weary but liking it.
The only bad part is I'm fighting a bad knee injury I sustained a couple weeks ago playing football. I was having a blast playing. My CF conditioning had me playing at another level than the majority and I was scoring 2 to3 TDs a game until the injury. It's crappy. I'm getting my knee scoped next Thurs in a German hospital.
Our driver just rerouted us because he said the highway we were headed down comes under sniper fire at night...Nice!

Warm Up:
5 minutes Jump Rope
5 minutes of Lunges
Skill:
Front Squat

• Work up to 5 RM
• 3 sets at 5RM
  

WOD:
11 Box Jumps
11 Push Press (Clean from Floor)
11 DU's
(4 rounds)

* Mini Tri tomorrow 8:30a - Who's in? See previous day's post to get the details. How many can we expect????? Should we bring water....or... are you good with drinking the pool?

Thursday Oct. 29th

Warmup:

run 1 Mile loop

WOD:

1 mintue each station (10 sec. transition)

(no numbers, just as many times/reps you can do)

box jump

kb Swings

climb short wall

plank

rt. side plank

lft. side plank

jump rope

jumping squats

jumping jacks

jumping dips on rings

2 rounds
*Triathlon this Saturday!!! 2 distances available:

• Time: 8:30a
• Where: North Hampton Amenities Center (soccer field/pool)
• Cost: FREE for all CrossFit members - $10 for Guests
• Bring: Goggles, swim suit, bike, running shoes
• Mini-mini Tri = 11 lap (1/8mi) swim, 6mi bike, 1.2 mi run
• Mini-Tri = 22 lap (1/4 mi) swim, 12 mi bike, 2.3 mi run
• Get your bikes prepped and gear ready today!!!! Pumps will be available...but will be in HIGH demand on site.
• Questions? Email us at: coach@crossfitameliaisland.com
  

What NOT to look for in a Coach

Proof that some of our Nation's companies are paying attention!

Please view the following with EXTREME caution! This is the kind of crap that your will see if you don't have your "filter" on. At CrossFit Amelia Island, we pride ourselves on giving you the most up to date Coaching in our field. When so called 'experts' in our field push out stuff like this - it is easy to see how "The Novice" or 'lay fitness person' can get confused. I may get in trouble for this - but I really want all our athletes to know the truth. Please don't believe a word of Men's Fitness, Muscle and Fitness, Flex, Shape, or any other periodical without running what your have learned through your personal athletic filter. Although you are getting information 'second-hand' - it is coming directly from Coaches - Newton, Burgener, Rippetoe, Everett, Hanson, Cooper, and the like.

Some athletes will take what any "Fitness Expert" says as law. Please don't be fooled. Use what you know. Identify what makes sense. This JUNK does NOT. I hope you will agree:

Crap or Quack? By one of our industries "Guru's":
http://www.functionalstrengthcoach3.com/squats.html

Wed Oct. 28th

Warmup:

80 Jump Rope

10 Back Ext.

10 GHD Situps

60 Sec. Hang on Bar

10 Med Ball Thrusters

2 Rounds

WOD:

5X5 Deadlift

work up to 5 rep max in 5 rounds.

3 min rest between rounds

Coach Rippetoe at Barbell Cert. in Omaha.

Tuesday Oct. 26th

Warmup:

400 M Run

20 Abmat situps

15 PVC Passthrus

3 Rounds

WOD:

"Cindy"

AMRAP in 20 minutes of:

5 Pullups

10 Pushups

15 Airsquats

Monday!!!!

Favorite thing I learned listening to Coach Rip this weekend: "Valsalva Maneuver - Increases Anterior pressure on Spine in order to achieve 'set' position - Grab a DEEP Breath before each Squat and hold until returning to Start Position."
Coach Rip and the Ladies of CF Amelia Island

Warm Up:
30 Second Hand Stand
150 Jump Ropes
11 Kip/Swings on Pull Up Bar (only swing)
11 Box Step Ups - each Leg
11 Back/Hip Extension (you pick)
(2 rounds)
WOD:
5 Tire Flips w/Jumps (Jump in and out+flip)
600m Run
11 KB Swings

• Russian (eye level)
• Men = 32kg / women = 24kg

(4 rounds)

Saturday

*Saturday at 8:30a will be a 'self-directed' WOD with NO Coach. Doug will be in Omaha, NE - with Coach Rip; helping teach the CrossFit Basic Barbell Certification. If you have any questions - please BLOG them! They will be answered in short order! :-) Thanks guys - and please BLOG your time!
Warm Up:
800m Run
10 Pull Ups
10 Air Squats
10 PVC Shoulder Press
(2 rounds)
WOD: "Karen"

• 150 / 100 / or 75 Wall Ball Shots for time
• Men = 20 lbs
• Women = 14lbs
  

Friday is Friday!!! October 23rd

ROTC Course - Barry

Warm Up:

Burgener Warm UpROTC Course - Chad

Skill:
Power Snatch Defined
WOD: "Isabel"

• 30 Snatches for time
• Men = either 135lbs / 95lbs / 75lbs
• Women = either 95lbs / 65lbs / 35 lbs
• eyes forward
• "jump" stance - moves to "land" stance - only 1-2" apart
  
• Strong JUMP on the 2nd Pull
• Receive (catch) in the bent leg position
  

Thursday Oct. 22

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Wed - Oct 21

Amy Petroy - at her Level 1 Cert

*We miss you Amy! She and her Husband Hill - will be in CA with work for the next year...

Warm Up: none
Skill: PVC Shoulder Progression - Press / P Press / Power(Push) Jerk
WOD: 4 Rounds for time - Stolen from Tom at CF West Jax

Run 400m
100 Situps
100 Double Unders

*Executed with a partner.
*Both can work together to accumulate 100 reps of each exercise.
*Both must run all 4 x 400s.

CF KIDS!

Our "Kids" rule here at CrossFit Kids - Amelia Island!

WOD: CF Kids workout will be a 1 mile run with stationary exercises at each corner. This will be in preparation for the Turkey Trot, the Reindeer Run and eventually completing a 5k come Feb. for the Pirate Run. (that's the goal anyway)
Warm Up:
5 Samarai Warrior Lunges
15 PVC Pass Thrus
10 Mountain Climbers
Skill:
Discussion on Good Running Form

*Recently read an article in Bicycling Magazine about a boy that cured his own A.D.H.D. He decided to take responsibility for his "clinical disorder". He started riding his bike and eventually started competing in cycling. The strangest thing happened....he has "cured" his "disorder"! Katy said it best, "Go Figure"....

Tuesday Oct. 20th

Warmup:

5 Back Extensions

5 Dumbell Rows on each arm

5 jumping airsquats

5 PVC Pass Thrus

3 rounds

WOD:

As many rounds as possible in

20 Minutes:

Row 250

21 Sumo Deadlift Highpull

(M=95, W=55)

15 Pullups

Monday Clean Up

Some of the ladies of CFAI

Warm Up:
1/2 mi jog
500m Row
20 Hip Extensions
20 Lunge Steps
Skill:
Power Clean vs. Clean (Squat or Full)
WOD: (semi-stolen from CF East - compare your number to www.crossfiteast.com)
Clean

• 10 minutes
• How many can you do?
• 1/2 bodyweight

*How many of you are planning on the Mini-Triathlon on Oct31st? Can we move the time back to 8:30a.m.? Burrrr......

Youth Fitness Ride!

Come Join Us!!!! Challenge Yourself...

Youth Fitness Ride

7:30 a.m.

Saturday

The CrossFit method is a strength and conditioning system built on constantly varied, functional movements executed at high intensity. CrossFit delivers a fitness program which is broad, general and inclusive. Our specialty is not specializing. The rewards of this program are evidenced in those people participating in combat, survival, sports and all facets of life. This fitness program punishes the specialist!

(No Class today)

Fri, Oct 16 - 1 day before the Youth Fitness Ride!

Youth Fitness Ride tomorrow at 7:30a.m.
register early on-line at www.active.com
(No class Saturday a.m.)

Stolen from CF West Jax...thanks Tom!

Warm Up:
Burgener Warm Up
Skill:
Power Snatch (from Mid-Thigh)
WOD:
11 Vitual Shovels
11 Turkish Get Ups
11 Bruce Lee (Diver Down) Push Ups
(4 or 5 rounds)

Wed - Oct 14

Warm Up:
15 Hip Extension
10 Jump Squats (pop and hips!)
50 Invisible Jump Rope Skips
10 Ring Push Ups
(4 rounds)
Skill:
Pull-ups - regular or butterfly
Ground based Kip
Momentum Swing
Rings vs. Bar
WOD:
Any way you want to slice it:
50 Pull-ups
50 KB Swings
50 DU's

• e.g.- 5's (or)
  
• 25's (or)
• 10 Pull ups for 5 sets and 2 each of 25's for KB and DU's
  
• All your choice!
  

Warmup:

10 Bottom to Bottom Airsquats

5 Knees to Elbows

3 solid pushups

3 Rounds

WOD:

400 M lunge with 1 arm Overhead Dumbbell (M=30, W=15)

On your way to the box office if you drop your arm, you must put your weight down and run to box office then return to weight and continue lunging.

On your way back, same rules apply, except for you must run to back gym doors if arm lowers.

Upon completion, you must do 100 Abmat situps.

Oct 12 - Columbus Day - Row Across the World

Many countries in the New World and elsewhere celebrate the anniversary of Christopher Columbus's arrival in the Americas, which occurred on October 12, 1492 in the Julian calendar and October 21, 1492 in the modern Gregorian calendar, as an official holiday.
Warm Up:

• 10 Pull Ups
• 10 Push Ups
• 30 Second Hand Stand
• 10 Ring Dips
• 3 Rounds
  

Columbus Day Row - how many meters did it take to get from Europe to America?

• 1k Row - each effort must be 90% of PR time - (then...)
  
• 5RM Bench Press
• 5 rounds
  

Youth Fitness Ride 2009

Saturday, October 17, 2009 @ 7:30 AM local time

CLUB 14 FITNESS, Amelia Island
1114 South 14th Street Fernandina Beach, FL

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Address : CLUB 14 FITNESS, Amelia Island - 1114 South 14th Street

Fees: $25 registration Fee

Registration Closing Date: Friday, October 16, 2009 @ 11:59 PM

Brief Description

CrossFit Amelia Island and CLUB 14 FITNESS are working to raise awareness of youth fitness issues and are proud to present the 2nd Annual Youth Fitness Ride, a classic one-day bicycle event designed for the experienced road rider, the touring cyclist, the intermediate and the beginner cyclist. In other words, all bicyclists are welcome. Choose the 25 mile, 38 mile, 52 mile or 100k. $25 Registration Fee.

Additional Information

Youth Fitness is a national crisis. Obesity in youth is the major health care challenge for the 21st century. Excess body weight places children at increased risk of developing a number of serious and chronic medical conditions. This year's proceeds will be donated to PAL (Police Athletic League), which uses athletic and recreational programs to help develop healthy habits in their journey through life.

Additional Information

EVENT SUPPORT – There will be pre-ride snacks, rest stops, mechanical support, motorcycle safety escorts, marked routes, maps, and roving SAGS. Ride/Sag support ends at 4 PM. If you are still riding at 4 PM, you will be asked to sag in, or you will be on your own with no support. FREE showers, restrooms and locker room facilities are available in CLUB 14 FITNESS for use by all riders. RIDE RULES - HELMETS REQUIRED - Helmets must be worn during the ride. Headsets, headphones or any listening device other than a hearing aid are prohibited in accordance with Florida state law. Sorry, but there is no rain date and we cannot offer refunds. Riding three or more abreast on Florida roads is always illegal. Riding two abreast is illegal if motor vehicle traffic is impeded. Please obey the law and be considerate to motorists. Just because this is an organized ride doesn't mean we can ignore the law. Share the road works both ways. QUESTIONS? Contact CLUB 14 FITNESS at 904-206-4414 / kristenmderoo@yahoo.com

CFT

CrossFit Total

Warm Up:
Sports Conditioning Warm Up

• Skips
• Frankensteins
• Jogging
• Lunging Twists
• Backward skipping
  

Lift Specific Warm Up with light weights

WOD: CFT

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

Coach Mark Rippetoe says:
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, Oct 9

Gil Petruska - CF Pensacola
Explosive Lifting Clinic - 2009
Demo - Clean from Blocks

Warm Up:
5 Feet to Bar Leg Raises
10 Hip Extensions
10 Jump Squats
10 Hang Cleans (Bar only)
(3 rounds)
Skill:
OHS - bar only
WOD:
75 Kettlebell Swings - M=24k/W=16k
75 Split Jerks - M=75lbs / W=55 lbs
800m Run

Warmup: 50 Wall Balls

WOD:
10 Squat Cleans
200 M Run
9 Squat Cleans
200 M Run
8 Squat Cleans
200 M
7 Squat Cleans
200 M
6 Squat cleans
200 M
5 Squat Cleans
200 M
4 Squat Cleans
200 M
3 Squat Cleans
200 M
2 Squat Cleans
200 M
1 Squat Clean

Wed CrossFit Kids

Warmup:

5 Burpees

10 Situps

2 Rounds

Skill:

Inchworm to plank holds

Rope Holds

WOD:

AMRAP in 15 minutes

5 Thrusters (PVC)

7 Inverted Pullups

10 Side to Side hops

Wednesday 10/7/09

Warmup:

80 jump rope

15 air squats

10 clapping pushups

15 PVC pass throughs

10 Overhead PVC Squats

15 Abmats

10 PVC Pushpress

15 Knees to Elbows

80 jump ropes

WOD:

"BlackJack"

7 Thrusters (M=95, W=55)

7 Burpees

7 Pullups

7 rounds

courtesy of Jack: CFIT123

Tuesday Oct. 6th

Warmup:

5 Pullups

10 Light KB Swings

15 Back Ext.

3 rounds

WOD:

200 M Run

5 Body weight DL

5 Box Jumps

400 M Run

10 BW DL

10 Box Jumps

600 M Run

15 BW DL
15 Box Jumps

400 M Run

10 BW DL

10 Box Jumps

200 M run

5 BW DL

5 Box Jumps

Monday Oct. 5th

Happy Monday!!!!

Warm Up
800 Meter Run



WOD
400 meter row
25 AB Mats
20 Air Squats
15 Push Ups
5 Rounds

Friday Oct. 2

Warmup:

100 Jump Ropes

20 Lunge Steps

10 Pushups

10 Lght KettleBell Swings

2 Rounds

Skill: Overhead Squat

WOD:

"Nancy"

15 OH Squats (M=95, W=55)

400 M Run

5 Rounds