WOD at Sliders, on the Beach

All WODs at Sliders Beach tomorrow April 1st.

Warm up:

800m jog

15 Air Squats

10 Push Ups

1 min Invisible Jump Rope

(2 rounds)

Skill:

Pose Running technique(getting ready for the Shrimp Festival Run)

WOD:

100m Run

• Based on time of 1st run (all out - 100% effort)
• All efforts must be timed within 80% of initial effort
• Once you drop below 80% - you are done.
• Keep track of rounds - the more rounds you can do the better
• Bring a towel

Tuesday March 31st

Perfecting the Push Press

7 sets of 5

W = starts at 45#

M = starts at 75#

Warmup 1#:

20 rotating imaginary KB Swing Steps

10 Pushups

30 big arm swings

15 little arm swings

2 rounds

Warmup #2:

8 reps light Push press

W = 15, 25#

M = 35 #

Monday - March 30

It's almost time for another Beach WOD....

are you ready?

Warm Up:

20 Twisting Lunge Steps

10 Pull Ups

10 Back Extensions

15 OHS with PVC

50 High Knee Jump Ropes

(3 Rounds)

Skill:

15 Second L-Hold in Rings - then

5 Bar Dips

WOD:

75 Wall Balls

75 Kettlebell Swings

400m Run

50 Wall Balls

50 Kettlebell Swings

400m

25 Bench Press

• Ball = Men-20lb/Women 14lb
• KB - Men-24k / Women-16k
• Bench - Men - 135lb / Women-85lb

Saturday

Do you know the 10 CrossFit Components of "Fitness"?

Warm Up:

200 Jump Rope

40 Ab Mat

15 Jumping Jacks

(4 Rounds)

Skill:

10 Second Ring Hold

WOD:

100 Low Bar Back Squats (Bar)

15 Back Extensions

75 Shoulder Press (Bar)

15 Back Extensions

50 Push Ups

15 Back Extentions

Fri - 3/26/09

Durand...staying proud and true.

Warm Up:

5 Dips - 3 rounds with a minute rest between sets. During rest - get limber, do some jogging, and get loose for your run. Get enough blood running through your shoulders...so that you will not hurt yourself during dip attempts.

Skill:

How many dips can you do?

WOD:

5k Run

-BLOG time and bodyweight...if you dare!

Thursday, March 26

How do you really feel about leg raises KCJ?

Warm Up:

10 Good Mornings - PVC
10 Mountain climbers
10 Bar Only Push Presses
10 Front Squats - bar only
(3 Rounds)


Skill:
Work on the "Negative/Ecentric" portion of the jumping ring dip
2 rounds of 6 reps

WOD:

75 "Wab" Balls

50 Kettlebell Swings (men = 1 pood / women = 1/2 pood)

1200m Run

Wednesday, March 25

Doug and Rae with Chris from CF Ft. Collins, CO

(yes..we worked out while on vacation!!!!)

Warm Up:

4 Rounds Tabata Jump Rope

5 Push Ups

10 Back Extensions

30 sec Hand Stand

(2 rounds)

Skill:

Post WOD - Jumping Ring Dips - 2 rounds x 10 reps

WOD:

CrossFit Jax, CrossFit Daytona, Hypoxia, and CF East will all be doing this WOD on Thursday...so we thought we would get a head-start on them. WOD curtousy of Mike Solis (formerly CF Jax) now Special Agent - FBI.

500m Row

21 Hang Cleans

21 Pull Ups

750m Row

15 Hang Cleans

15 Pull Ups

1000m Row

9 Hang Cleans

9 Pull Ups

• Come to class early to secure your ROWER!!! :-)
• Men = L1 = 135, L2 = 95, L3 = 75
• Women = L1 = 85, L2= 65, L3=45

Tuesday

Warm Up:
20 Skips
10 KB Swings
30 PVC Pass Through
(2 Rounds)

Skill:
Jumping Dips - 2 sets x 10 reps

WOD:
"1/2 Murph"
-800m Run
-50 Pull-ups
-100 Push Ups
-150 Squats
800m Run

Monday, March 23

The "Newton Gang"

Saturday, March 22

Explosive Lifting Clinic

Warm Up:
300 m Row
18 Forward traveling Jumping Lunges
12 Dumbbell Thrusters - "light"
10 Box Step Ups
(2 rounds)

Skill:
No today...but practice on your own: Jumping Ring Dips

WOD: Courtesy CF Daytona:

25x deadlift @ 70% body weight
25x box jump @ 20" box
20x deadlift " "
20x box jump " "
15x deadlift " "
15x box jump " "

rest 3 minutes

20x deads @ 80%
20x box jump @ 20"
15x deads " "
15x box jump " "
10x deads " "
10x box jump " "

rest 3 min

15x deads @ 90%
15x box jump @ 20"
10x deads
10x jump
5x deads
5x jump

rest 3 min

8x deads @ 100%
8x jump @ 20"
5x deads " "
5x jump " "
3x deads " "
3x jump " "

• Complete each round as fast as possible BLOG time and weight used
• L3=Complete 2 rounds
• L2=Complete 3 rounds
• L1 =Complete all 4 rounds

Explosive Lifting Clinic

No Class Today
-please come to -

Explosive Lifting Clinic

Special Guest: Coach Harvey Newton

Date: March 21, 2009
Time: 8 am – 4pm
Where: CrossFit Amelia Island, 1114 South 14th Street, Amelia Island, FL 32034
Topics: Snatch (a.m.) / Clean and Jerk (afternoon)
Cost: $99 – (Register early; limit 20 students)
Clinician: Harvey Newton, MA, CSCS

· 1996, 2000, 2004, 2008 – key part of the NBC Commentary - USA Weightlifting Team
· USA Weightlifting head Coach 1984
· Former USA Weightlifting Executive Director
· A Level 2 USA Cycling coach, Harvey was the strength training advisor to USA Cycling and continues to assist USAC in their efforts at educating athletes and coaches.
· Former Executive Director of the National Strength and Conditioning Association.

What to expect: Clinic will have 2 segments on the Snatch in the a.m. – a note taking session followed by student practical evaluation by Harvey Newton. The same format will occur in the afternoon with the Clean and Jerk. We will be video taping your lifts for
Dartfish Analysis available from Coach Newton for an additional $29.

Friday - March 20th

Warm Up:

200 Jump Rope

30 High Knee Skips

20 Air Squats

(2 Rounds)

Skill:

15 Jumping Dips

(2 Rounds) - squat twists in between rounds

WOD:

Front Squats

10 - 8 - 6 - 6 - 4 - 3 - 3

THursday March 19th

MICHAEL

L1

800 M Run

50 Back Extensions

50 GHD Situps

3 Rounds

L2

600 M Run

25 Bck. Ext./ 25 Superman

25 GHD Situps/25 Abmat Situps

3 Rounds

Wed. WOD 3/18/09

The morning crowd a year or so ago...

WOD:

50 air squats
7 pull ups
21 push press
3 rounds

L1= M:95, W:65
L2= M:75, W:55

Tuesday March 17th

Happy St. Patricks Day!

WOD:

3 rounds for time:
50 Double Unders (3x's single jump rope)
25 Wall Ball Shots (guys 20#, girls 14#)
12 Pull Ups (2x's jumping pull-ups)

THEN, after a thorough rest,
Row 500m for time.

Monday March 16th WOD

Yep.. it's Monday...

Run 800 m
then once everyone is back
1 min thrusters
1 min plank hold on elbows
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

Saturday WOD

CLASS 8:00am with Kate!

Friday the 13th

All about Choices...

Either...

Run 5K, Row 5K

or if you did not do the Thursday's WOD...

Do it, your buns will thank you tomorrow!

GOOD LUCK to all the CFit GATE River runners!!!

to name a few: Joanne, Pam, Marc, Carol, Jo...am I forgetting anyone???

Run hard, stay strong...let us kow your times!

Thursday March 11

WOD:

50 feet of walking overhead lunges
21 burpees

5/4 Rounds

M=45

W=25, 15

Warmup:

200 M. High Knee Skip

5 Handstands

10 Air Squats

15 Knees to Elbows

2 Rounds

Wednesday 3/10/09

Run 800 m
5 deadlift
Run 600 m
10 deadlift
Run 400 m
15 deadlift
Run 200 m
20 deadlift

M= Bodyweight

W= 125/95/75

Warmup:

100 Jump Rope

15 Med Ball Cleans (#10, 14)

20 Back ext.

2 Rounds

FIGHT GONE BAD

You know the WOD...

Blog your score!

Monday - March 9

Check out this SuperStar 2nd Pull from Kate in the Clean!

• Hook Grip - check
• Flat Back - check
• Eyes Forward - check

Warm Up:
30 PVC Pass Throughs
11 Box step Ups each leg
20 Grapevine Run steps
9 KB Swings
(2 rounds)


Skill:
11 Jumping Dips (stationary bar)
2 rounds


WOD:
50 Push Ups
500 m Row
10 Windshield Washers
50 Pull Ups
400m Run
10 Windshield Washers
50 Air Squat
200 Jump Rope
10 Windshield Washers
9 Bodyweight Deadlifts

Sunday - Rest Day

Get your bike tuned up!!!

Practice for the Katie Ride starts next week -

Saturday at 9:15am

CF Kid Topher McCrainie gets ready for last years

Youth Fitness Ride!

For several decades, we psychologists have looked upon the whole matter of sin and moral accountability as a great incubus and acclamined our liberation from sin as epoch-making but at length we have discovered that to be free from sin, that is to have the excuse of being sick rather than being sinful is to court the danger of also becoming lost.

This danger I believe is betokened by the wide-spread interest in existentialism which we are presenty witnessing. In becoming amoral, ethically neutral and free we have cut the very roots of our being, lost our deepest sense of self-hood and identity and with neurotics themselves find ourselves asking who am I, what is my deepest destiny and what does living really mean.

Harvard and Yale Professor - Hobart Mauer

1960 American Psychologist Magazine

Saturday - March 7

Is that "Cameo" Kate in the foreground?

Warm Up:

15 Good Mornings

15 Jumping Air Squats

20 Running High Knees

30 second Hand Stand

(2 rounds)

Skill: Ring Dips

Low - ground level - ring dips

2 rounds of 10 reps

WOD:

800m Run

30 KB Swings

500m Row

30 KB Swings

200 Jump Ropes

30 KB Swings

Friday March 6th

Warmup:
800 run
PVC instruction
3 of each: Clean, Shoulder Press, Push Press, and Push Jerk

WOD:
5-4-3-2-1
Clean to Shoulder Press to Push Press to Push Jerk then 200 M run

M=95/75/55

W=55/45/35

Please vote on board for the time you would like to see Saturday morning WOD!

Thursday, March 5

Bottom End Landing Position - CrossFit Olympic Lifting Cetification

Warm Up:

200 m Waiters Walk

300m Row

20 Air Squats

(2 Rounds)

Skill:

Dip Bar Hold with Knees Up

15 seconds - 2 rounds

WOD:

200m Jumping Lunge

100 Jump Ropes

21 Good Mornings

9 DB Shoulder Press

100 Jump Ropes

100m Jumping Lunge

Wednesday

No Warm up and No Skill Today...

Only the Circuit:
Ab Mat
KB Swing
Row
Wall Ball
Box Jump
Leg Raise
Jump Rope
PVC Push Up
Push Press
Deadlift

*45 seconds on / 15 seconds rest
3 rounds

Skill of the Month: Ring Dips - Tonya says, "I love them!"

Warm Up:

11 Air Squats

21 PVC Pass Thru's

9 High Knee Skips

(3 Rounds)

Skill:

None

WOD: "CPO Carter"

Squat clean, 30 reps - M=95 / W=65
30 Pull-ups
Run 800 meters
(3 rounds)

March 2 - 2009

Roy, Coach TJ Cooper, and Kettlebell King Jeff Martone

Warm Up:

300m Row

5 Ring Pull-Ups

11 Spider Jumps

15 Back Extensions

9 OHS - Barbell Only

(3 Rounds)

Skill:

???????

WOD: "Annie"
Double-unders
Sit-ups
50-40-30-20 and 10 rep rounds; for time