Monday, August 31, 2009

Tuesday 9/1/09 FREE TODAY for ALL

Lite Fight Gone Bad

The CrossFit workout is ‘Fight Gone Bad.’
In this workout you spend one minute at each of five stations, resulting in a five-minute round.
A one-minute break is allowed before repeating.
This event calls for three rounds. The clock does not reset or stop between exercises.
On call of ‘rotate,’ the athletes must move to the next station immediately.
One point is given for each rep, except on the rower, where each calorie is one point.

The stations are:
Wall-ball, 10ft target (Reps) M=20, W=14
Sumo deadlift high-pull (Reps) M=35, W=25
Box jump (Reps)
Push-press (Reps) M=25, W=15
Row (Calories)

See just how high you can go!

Sunday, August 30, 2009

Great Bar Position Alyson!
Low Bar Back Squat
on another note....
Happy Birthday Taylor Clark!!!

Warm Up:

200 Jump Rope
10 Ring Pull Ups
10 Hang Power Cleans (empty bar)
10 Jump Squats (from heels)
(3 rounds)
Skill:
Deadlift technique
WOD:
200m Overhead Med Ball Carry (you pick ball)
15 Russian KB Swings - each arm (M=16k / w=12k)
15 Jerk Drives (M=75 / w=55)
(4 or 5 rounds)

Friday, August 28, 2009

Muay Thai Saturday

Muay Thai Saturday
Warm Up:
5 Minutes Jump Rope
Skill:
Shadow Boxing
WOD:
100 Jabs
100 Crosses
100 Hooks
100 Right Leg Kicks
100 Left Leg Kicks
Scaled Combinations based on ability/conditioning- lt, rt, hk, kick / rt, hk, rt, kick

Muay Thai, translated into English as Thai Boxing, is the national sport of Thailand and is a martial art with origins in the ancient battlefield tactics of the Siamese (or Thai) army. It evolved from Krabi-Krabong, literally sword and baton, the hand-to-hand tactics of the Thai army. The early Muay Thai bouts pitted different companies within the Siamese army against each other with few rules and no weight divisions or time limits. They became quite popular and eventually were shown in stadia across the country. In the early 20th century, time limits, boxing gloves as well as a uniform set of rules were introduced. During the latter half of the 20th century Muay Thai was exported to many countries and is now practiced by hundreds of thousands of people all over the world.

Muay Thai is known as "King of the Ring" in kickboxing circles. These fights feature punches, kicks, elbows, knees, standing grappling and head-butts to wear down and knock out their opponent. Thai training methods develop devastating power, speed and superb cardio-vascular endurance as well as fighting spirit. Muay Thai training as also quite safe thanks to sophisticated pad training that evolved to keep fighters healthy between fights. Muay Thai has also proven very effective outside the ring and has been embraced enthusiastically by practitioners of a variety of self-defense, sporting, military and law enforcement activities.
The Thai Boxing Association of the U.S.A. (TBA-USA), the oldest and largest Muay Thai organization in the United States, was founded in 1968 by Ajarn Surachai "Chai" Sirisute. (Ajarn is Thai for head instructor.) Ajarn Chai came to the United States with a vision to spread Muay Thai to throughout the world, and he is the first-ever Thai boxing instructor to teach Americans this art and he has worked tirelessly for 40 years to that end. We are indeed grateful to Ajarn Chai for his gift of the knowledge of Muay Thai.

The TBA-USA now has representation in almost every state in the USA and has expanded to establish affiliate organizations in more than 15 countries around the world. Ajarn Chai continues to promote Muay Thai through a busy teaching schedule.

Thursday, August 27, 2009

CrossFit Frisbee?
Tawny and Jasmine

Warm Up:
10 Jumping Lunges
10 Walking Single Leg Toe Touches
10 KTE
200m Run
(4 rounds)

WOD:
Burpee Wall Ball (M=20 / w=14)
Box Jump (M=24" / w=20")
Pull Up
21-15-9

Wednesday, August 26, 2009

Thurs - Aug 27

CrossFit Athletic Development-ages 9-12
Warm Up:
Tabata Air Squats - 20 sec "on" - 10 sec "off" - 8 rounds
OHS
Wall Sit

WOD:
Push Ups
Double Unders
Ab Mat Sit Ups
20-18-16-14-12-10-8-6-4-2

PARTY!!!!!

Two weeks from Thursday...


Party coming to town!!!
Save the Date: Thursday, September 10th - 5p-8p
Where: As You Like It - Across from Island Buggies on 8th St.
Cost: All the Food will be paid for by CrossFit in appreciation for your membership. Instead of BYOB - just bring a little cash for drinks. In addition to some wonderful food- we will have tea, water, and CrossFit NorCal Margaritas which will all be complimentary. Beer and wine will be available for cheap.
Who can come: All CrossFit AI members and a guest. Please RSVP - ASAP - via email!!!
Pictures from New Years Party 2008!

Our plan over the next few weeks is to pass out "good waves" (C waves) for accomplishments that each student achieves. Keep your waves....they are good for FREE drinks at the Party!
Don't mess...we were great....once.....
(New Years 2008)

Tuesday, August 25, 2009

Wed - Aug 25 - CF Jax


Taylor representing in Germany

Warm Up: 100 Jump Rope
10 KTE
10 Pull Ups
10 Lunge Steps
10 sec Warrior Pose Each Leg
(3 rounds)
Skill:
HSPU

CF Athletic Development - 9-12 yrs old - Suzie Gray

WOD: (Courtesy of CF Jax)
500m row
75# push press x 50

500m row

3min rest

abmat sit ups x 100

3min rest

75# push press x 25
500m row
75# push press x 25
500m Row

scale load/distance as needed. subtract 6mins from total time for score

Tuesday 8/25/09

The WOD:
10K
run, row
any combination

Sunday, August 23, 2009

FREE WORKOUT for all YOUR FRIENDS!
This will be the first in a series of 3-4 FGB 'practice' sessions leading into our September 26th Event.

Our friends Craig and Cris McFarland - representing in Germany! Thanks for the photos guys...great shots!

The Rules for Fight Gone Bad

The CrossFit workout is ‘Fight Gone Bad.’ In this workout you spend one minute at each of five stations, resulting in a a five-minute round after which a one-minute break is allowed before repeating. This event calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. One point is given for each rep, except on the rower, where each calorie is one point. The stations are:

  1. Wall-ball, 10 ft target (Reps)
  2. Sumo deadlift high-pull (Reps)
  3. Box jump (Reps)
  4. Push-press (Reps)
  5. Row (Calories)

  • The four divisions are:
  1. Class A: Standard Men = 75lb push-press and sumo deadlift high pull, 20lb wall- ball and 20 inch box jump
  2. Class B: Modified Men/Standard Women = 55lb push-press and sumo deadlift high pull, 14lb wall-ball and 20 inch box Jump
  3. Class C: Intermediate = 35lb push-press and sumo deadlift high pull, 8lb wall-ball and 20 inch box Jump (step ups are okay)
  4. Class D: Beginner/Kids = 15lb push-press and sumo deadlift high pull, 4lb wall-ball (can be lowered to 8 foot target) and 10 inch box jumps
Bob Awtrey - 92 and still truckin'

Technique

Rowing is a very natural motion—most people pick it up quickly. Have someone watch you row, comparing your body positions to those shown in the video below. Don't pull hard until you are comfortable with the technique.

http://www.concept2.com/us/training/technique.asp

The Rowing Stroke

The rowing stroke consists of four phases: the catch, the drive, the finish, and the recovery. Your body position in each phase is outlined below.

The Catch

  • Extend arms straight toward the flywheel.
  • Keep wrists flat.
  • Lean your upper body slightly forward with back straight but not stiff.
  • Slide forward on the seat until your shins are vertical (or as close to this as your flexibility will allow).

The Drive

  • Begin the drive by pressing down your legs.
  • Keep your arms straight and hold your back firm to transfer your leg power up to the handle.
  • Gradually bend your arms and swing back with your upper body, prying against the legs until you reach a slight backward lean at the finish.

The Finish

  • Pull handle all the way into your abdomen.
  • Straighten your legs.
  • Lean your upper body back slightly.

The Recovery

  • Extend your arms toward the flywheel.
  • Lean your upper body forward at the hips to follow the arms.
  • Gradually bend legs to slide forward on the seat.

The Catch

  • Draw your body forward until the shins are vertical.
  • Upper body should be leaning forward at the hips.
  • Arms should be fully extended.
  • You are ready to take the next stroke.

Friday, August 21, 2009

Happy Birthday Jo!

This WOD is for YOU!
Filthy Fifty

For time:
50 Box jump - Men = 24 inch box / Ladies = 20"
50 Pull-ups
50 Kettlebell swings - M=24k / L=16k
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press - M=45 / L=35
50 Back extensions
50 Wall ball shots - M=20lb / L=14lb
50 Burpees
50 Double unders - or 6x

Thursday, August 20, 2009

Friday August 21st

"Martinique, did she really say 150 wall balls?" Yep, she sure did...dang!
Warmup:
5 Pullups
5 Squats
5 Burpees
5 Rounds

WOD:
"Karen"
150 wall balls for time
M=20 and W=14
Don't blame me...this was Doug's idea of a fun Friday

Wednesday, August 19, 2009

Rest day for some, but for the others...

Warmup:
50 jump rope
3 pullups
5 airsquats
3 rounds

WOD:
6 Squat Cleans
6 Hang Cleans
6 Split Jerks
run 200 M
5 Squat Cleans
5 Hang Cleans
5 Split Jerks
run 200 M
continue down the ladder until 1 of each, then finish off with a 200 M run

Tuesday, August 18, 2009

Aug 19 - Wed

See you soon guys!
Owen, Bob, Chad, and Doug after building the Climbing Wall. Wow...what a couple days! The guys are taking OFF for 3 weeks to complete a commercial building project in Maine. Hurry home - we will keep a rower warm for you all....
Warm Up:
200m Run
50 Jump Ropes
10 Inch Worm Steps
10 Jump Squats
10 KB Swings
(3 rounds)
WOD:
500m Row for time
rest 10 minutes
2000m Row for time
  • Blog
  • Record on the Concept II site - www.concept2.com
  • Time on White Board
  • Let's see how many peeps we can place in the top 15 in FLORIDA!!!!

Monday, August 17, 2009

Aug 18 - Tues

The Youth Fitness Ride is coming....
are you ready???

Warm Up:
500m Row
10 Spider Jumps
20 Ab Mat Sit Ups
10 Jumping Jacks
(3 Rounds)
WOD:
150 Deadlifts
  • M = 185, 135, 95
  • W = 135, 95, 65

Sunday, August 16, 2009

Monday - Aug 17

One of our own...Amy Robbinette (CFAI Level 1 Coach) running up a mountain
in Lake Placid this past weekend.

Amy...you forgot your dumbbells!!!! Go back down and get them!
Warm Up:
800m Run
20 Air Squats
5 Burpees
2 Frankenstien Walks
1 lap around Monkey Bars - w/partner heavy bag
(2 rounds)
Skill:
Clean
WOD:
30 KB Swings
30 Cleans
30 Hip Extensions
30 Pull-Ups
30 Second Hand Stand
30 Deadlifts
300 Jump Rope
  • Men's bars - 135, 95, 75
  • Women's bars - 95, 75, 55

Same to you Pam!!!

What DO endurance athletes eat? (taken from www.robbwolf.com)

The author recommends that individuals who wish to succeed at BUD/S should “…learn to eat like an endurance athlete”. The seems like sound advice until one realizes there is NOT solid consensus in what that actually means! One might assume this to mean an exceptionally high carb, grain based diet and in fact this does reflect the diet of many top endurance athletes, but by no means does it reflect ALL endurance athletes. In particular several of the worlds best regarded, highest paid and most successful endurance coaches employ nutritional strategies quite consistent with the Zone. Joe Friel who has authored more than 10 endurance oriented books including: The Triathletes Training Bible, The Cyclists Training Bible, and the Paleo Diet for Athletes (co authored with Prof. Loren Cordain) has coached athletes at the Olympics and World championship level, and was founder and past Chairman of the USA Triathlon National Coaching Commission. Joe is quite successful and highly sought after for his coaching not only of the technical elements of training but also for his nutritional approach. What IS that approach? A moderate carbohydrate, grain-free paleo diet sliced and diced into approximately 30% protein, 30% fat and 40% carbohydrate. Joe DOES alter fueling somewhat during races and to emphasize post workout recovery, but his basic approach is quite at odds with what Caviston seems to imply. Here is an excerpt from the Paleo Diet for Athletes in which Joe describes his experience switching from a standard high carb, low fat, grain based diet to a paleo/Zone diet:

I have known Dr. Cordain for many years, but I didn’t become aware of his work until 1995. That year we began to discuss nutrition for sports. As a longtime adherent to a very high-carbohydrate diet for athletes, I was skeptical of his claims that eating less starch would benefit performance. Nearly every successful endurance athlete I had known ate as I did, with a heavy emphasis on cereals, bread, rice, pasta, pancakes, and potatoes. In fact, I had done quite well on this diet, having been an All-American age-group duathlete (bike and run), and finishing in the top 10 at World Championships. I had also coached many successful athletes, both professional and amateur, who ate the same way I did.”

“Our discussions eventually led to a challenge. Dr. Cordain suggested I try eating a diet more in line with what he recommended for one month. I took the challenge, determined to show him that eating as I had for years was the way to go. I started by simply cutting back significantly on starches, and replacing those lost calories with fruits, vegetables, and very lean meats.”

“For the first two weeks I felt miserable. My recovery following workouts was slow and my workouts were sluggish. I knew that I was well on my way to proving that he was wrong. But in week three, a curious thing happened. I began to notice that I was not only feeling better, but that my recovery was speeding up significantly. In the fourth week I experimented to see how many hours I could train.

“Since my early 40s (I was 51 at the time), I had not been able to train more than about 12 hours per week. Whenever I exceeded this weekly volume, upper respiratory infections would soon set me back. In Week Four of the “experiment,” I trained 16 hours without a sign of a cold, sore throat, or ear infection. I was amazed. I hadn’t done that many hours in nearly 10 years. I decided to keep the experiment going.”

“That year I finished third at the U.S. national championship with an excellent race, and qualified for the U.S. team for the World Championships. I had a stellar season, one of my best in years. This, of course, led to more questions of Dr. Cordain and my continued refining of the diet he recommended.”

“I was soon recommending it to the athletes I coached, including Ryan Bolton, who was on the U.S. Olympic Triathlon team. Since 1995. I have written four books on training for endurance athletes and have described and recommended the Stone Age diet in each of them. Many athletes have told me a story similar to mine: They have tried eating this way, somewhat skeptically at first, and then discovered that they also recovered faster and trained better.

There are many points to be learned from Joe’s experience switching from the standard high-carb, low-fat, grain based diet to a Paleo/Zone diet. I’ll get to all those points in due order but the primary point which must be made at this point is that Caviston’s recommendation to “learn how to eat like an endurance athlete” may in fact be true, however it illustrates the need to question whether Caviston actually knows what that MEANS. Elite level coaching is quite far afield from the world of special operations military in a very important point: Coaches are paid based on their success, special operations communities succeed often times INSPITE of their training. In a scenario like BUD/S and SQT there is a supply of highly motivated, driven individuals in EXCESS of need. Given this fact one need merely apply sufficient pressure to weed the herd to sufficient numbers for the current needs. Coaches by contrast live or starve based on the results they achieve for their PAYING clients. Joe Friel and an ever-growing number of coaches at the elite level understand that the high-carb, low-fat diet is NOT the best route to optimum performance, to say nothing of health and longevity. A pithy counter point to Joe’s story and his success with his athletes would likely run along the line: “This is just anecdotal information…we need SCIENCE to show us the way…” As a former research scientist I can see both the wisdom and the fantasy inherent in this sentiment, but since Caviston brought one “scientific” study looking at the Zone in an athletic performance setting we certainly need to address those findings and learn a little about the limitations of Empirical findings devoid of technical understanding.

Friday, August 14, 2009

Sat - Aug 15

Coach Lane with CrossFit founder Greg Glassman -
back in 2006 - when it first began for
CrossFit Amelia Island
Warm Up:
300 Jump Ropes
500m Row
30 PVC Pass Throughs
30 Sec Handstand
(2 rounds)

Skill:
OHS
WOD: "Nancy"
400m Run
15 OHS
(3, 4, or 5 rounds)
Dudes = 55, 75, or 95 lbs
Ladies = 25, 45, or 65 lbs

LT and Doug with CF Basic Barbell Coach Mark Rippetoe in 2007

Thursday, August 13, 2009

Fri - Aug 14th

Say you love 'em....
Warm Up:
800m Run
30 Hip Extension
Duck Walk around the room
100 Jump Ropes

WOD:
High Bar Back Squat
5-5-5-3-3-3-1-1-1

Wednesday, August 12, 2009

Thursday - Aug 13










WHAT A FUN DAY!!
NOW FOR SOME AB WORK...
15 WallBall Situps
50 Abmat Situps
15 GHD Situps
50 Leg Raises
15 Knees to Elbows (KTE)
50 No mat situps
Hold Plank 15 seconds 5 times
50 Abmat situps for time

Tuesday, August 11, 2009

Aug 12 - Annie Gone "Nuts"

Why do we CrossFit?
CF'er Mark McDonald (6pm class) found out why recently in Glacier National Park when his party stumbled accros this Grizzly. I guess we don't need Mark to explain why his 400m time was quicker last week than every before!!! :-) CF Works! (especially with added motivation) Question: Mark...when exactly did you decide to 'take the picture'?

WOD:
200m Row
9 Hang Power Cleans
1 Ascent Cargo Net
2 Trips on Hopscotch Ladder
200m Run
Hop over the Pommel Horse
9 Dips
5 Tire Flips
9 Pull Ups
1 Ascent Rock Wall
(3 or 4 rounds)
Huge Happy Birthday to Andre! 34 years young.
I can't help get excited about this photo!!! Andre...your family is so creative! I know it is your birthday....but this means so much to your Coaches. To us...this means - it is working. The "stuff" we have committed our lives to is coming across into others lives. I love the fact that CF means so much to you at the moment...AND that your family has recognized your commitment to fitness and your commitment to stay healthy for your family forever. What a huge message this sends out to us all. You are whole-heartedly accepted into our exercise family and we can't wait to push you all the way to your goals. Much Respect and Birthday wishes.

Monday, August 10, 2009

Tuesday 8/12/09

Warmup: 3 minute jump rope
"Annie are you OK"
1 mile run
50 Thruster
40 SDHP
30 Burpee
20 Ball Clean
10 Wall Ball
800 M jog

Sunday, August 9, 2009

Mon - Aug 10





Big Bob D.

Just Finished a 16,000 Row in 1hr and 16 min!

Way to go Bob...save some for the Holiday Challenge!!!




Warm Up:
400m Run
10 KB Swings - light
5 Pull Ups
10 Squat Jumps
(3 rounds)
Skill:
Overhead Squat
WOD: "Annie"
Double Unders
Ab Mat Sit Ups
50-40-30-20-10

Sunday - August 9 - Rest Day

Coach TJ Cooper at the recent
CF SouthSide Clean and Jerk Clinic



Taken from the Paleo Diet Update
by Neil Stephenson


As I've mentioned before, a simple marinade on fish, poultry or red meat can make a boring piece of protein into a fantastic taste-bud experience! If you want to keep it REALLY simple, create a marinade that only has a few (flavorful!) ingredients. A strong, concentrated taste, like that found in sun-dried tomatoes in olive oil, for example, can make a marinade all by itself!


I literally threw together the following dish in a matter of minutes, left it in the fridge to marinate overnight, and then cooked it the next day. The juice left it in the pan after cooking served to be the perfect sauce in which to sauté some rainbow chard, which also absorbed tremendous flavor in the process! Combine oil-packed, sun-dried tomatoes with fresh basil leaves and freshly ground peppercorn. You can mix these together, or puree them in a mini-prep food processor.


If you're using bone-in, skin-on chicken breast (which I recommend for cost and flavor), simply put the chicken in a glass dish and cover it with the marinade. If you're using boneless/skinless chicken breast, pound out the meat first with a tenderizer to render a more delicate filet. Cover the dish with plastic wrap, turn it once or twice over the next day, and then sear it in a cast iron skillet for a few minutes on each side before finishing in the oven. Internal temperature should reach 160 degrees F. Remove the chicken from the skillet and leave it in a serving dish for a few minutes while you briefly cook a head of chard, kale or spinach in the same skillet. Serve with a fresh green salad and voila - simple and sublime chicken! I will be sharing more tips for shopping and prepping Paleo meals in The Paleo Diet Implementation Program. As a Triathelon athlete, I'll also help with ideas to optimize stamina and strength.

Thursday, August 6, 2009

Friday - Aug 7

Get Some...


A - C - C - E - L - E - R - A - T - I - O - N

Warm Up:
10 Pull Ups
10 Back (not hip) extensions
10 Push Ups
(4 rounds)
Skill:
Bench Press
WOD:
Bar Dips (use a band if needed)
Bent Over Barbell Row
Bench Press (incline, flat, or decline)
Rest - 3 minutes between rounds
10-8-6-5-4-3-2
Future CrossFitter - Jim Marino (Nassau Physical Therapy)
does something special on his bike!


Sat WOD time change: Doug will be in TX at the CrossFit Kids Certification, so the Bike Ride WOD through Ft. Clinch will be starting at 8 a.m. in front of Club 14 Fitness. Please come support the ride and start preparations for the Youth Fitness Ride on October 17th! Bring $2 to get into the Fort!

http://www.active.com/page/Event_Details.htm?event_id=1646889&assetId=5922F9D4-D363-4244-9837-CFF21A2C68CC

Wednesday, August 5, 2009

Thursday August 6th

Warmup:
5 pushups
10 jumping jacks
50 jump rope
2 rounds
WOD:
Row 500 meters
21 Burpees
Run 400 meters
3 rounds

Tuesday, August 4, 2009

Donna and Julie

Happy Birthday Donna and Julie!!!
Stink 'em up! I mean...stick 'em up

Although this is Donna and Julie's Day...I couldn't resist telling everyone about

my recent Paleo discovery...

WOD: "the Donna and Julie"

  • Find a partner and complete the following together:
  • 10k Row
  • 150 Ab Mat Sit Ups
  • 200 Air Squats
  • Partition reps appropriate for each person in advance

Get your bike tuned up!!!!! This Saturday we RIDE at 8:00!!! We will be joined and led by Club 14 Fitness through Ft. Clinch. Bring $2.

Monday, August 3, 2009

Tuesday August 4th

Warmup Run 1 mile
50 Situps

WOD
10 Pull-ups
25 Thrusters, 45lbs
Row 400m
3, 4, 0r 5 Rounds
thanks to CrossFit East