Tuesday - July 27

http://sandbox.sitesasrx.net/page/index.php?menu=blog&page=blog

*Only a couple more days until this site goes away....are you ready? :-)

Monday - July 26

http://sandbox.sitesasrx.net/page/index.php?menu=blog&page=blog

Sat

http://sandbox.sitesasrx.net/page/index.php?menu=blog&page=blog

Friday

Friday FUN WOD:

http://sandbox.sitesasrx.net/page/index.php?menu=blog&page=blog

1000 Post Thursday

Yeah!!!! We hit 1,000 Posts!!!

Wow!

Thursday:

http://www.sandboxathletics.com/page/index.php?menu=blog&page=blog&hide&id=14111

Wed

Please see:

http://sandbox.sitesasrx.net/page/index.php?menu=blog&page=blog

Tues - July 20

Check out for WOD:

http://sandbox.sitesasrx.net/page/index.php?menu=blog&page=blog

Also photos from today's adventure!

ROTC Monday

Meet at High School for a

WOD: ROTC MONDAY!

Corner of Citrona and Hickory

*PS - We will be permanently switching over to our new site (which has the BLOG posts on it) on August 1, 2010. www.sandboxathletics.com . This site will ....go away....sorry!

Recovery Day

National Strength and Conditioning Association National Conference - July 2010

Notes:

No doubt this conference was packed with industry studies, abstracts, a massive trade show, and speakers from around the world. There was talk of actin and myosin cross-bridges, sliding filament theory, supplement/ergogenic enhancement, and sports performance in general. No doubt our field is "accelerating" in it's development and coming out of the shadows.

One of the best lectures I attended this week was from Dr. Loren Chiu, CSCS. His discussions on "Force" and "Load" - not being the same thing was fascinating. He also called all of us "Professionals" out. He has asked us to start using the tools we learned in school to start completing "original" research. Most of the studies that are sited today in MANY of the lay press are reproductions of younger studies that have used 'non-original' work. He sited many original studies, that without them we would be nowhere in our profession:

• AV Hill, works in 1922 and 1938; which used heat displacement to evaluate muscle power. Without this work...we would NOT be able to measure muscle strength today
• Stone, et al. -1983; Metabolic and body composition training programs. Without his work - we would not know how to develop muscular strength in our bodies. This boils down to sets, reps, rounds, and time vs. intensity.
• Frey, et al. - 2009 - mechano-sensors; Ballistic vs. Slow Static Contractions - recruitment of more motor units will generate higher Force generation. We see this with Maximal Strength Training vs. Explosive Strength Training. One will provide Strength....one requires the body to be more athletic thus improving Explosive Power.

Ultimately, his desire was to encourage us to spend some time being a professional. Be a coach, be a trainer, be a motivator. But...spend some time in the literature, dive into the studies, be a PRO. Do some work on your own within the collegiate and professional literature. Find out where this field we LOVE came from.

Sat row in the Park

TJ Cooper of CF East

WOD: 5k row for time

(alternate: 5k run...but we would really like to have a row!)

*Post time on board and results to Concept 2.com. Doug is at the National Strength and Conditioning Conference in Orlando. This WOD will be uncoached. You are welcome to pick a time today to conduct the WOD.

Running Group to Meet on Saturday

Running Group Meets on Saturday at 7:15am, North Hampton Parking Lot. We are meeting early in an "attempt" to beat the heat:) Come hydrated and ready to run!

Tabata Friday

Warm Up:

4 Min Jump rope as a team

WOD: "Tabata"

Bent Over Barbell Row

Push Press

Romanian Dead Lift

Barbell Roll Out

M=95/W=65

*Each Student will need a small piece of paper and pen to write with

**Record the LOWEST number of reps in each set 20 sec set you complete

***total the lowest number on the lowest set on each of the 4 exercises and post total score

"Barbara"

Warm Up: None

WOD: "Barbara"

• 20 Pull-ups
• 30 Push-ups
• 40 Sit-ups
• 50 Squats

5 RFT

-Adjust Rounds based on ability level and experience in CF

Wed

CFAI Athletic Development Class - CF Kids Camp starts next week!!!

Warm Up:

30 PVC Pass Thru's

15m Bear Crawl

20 Air Squats

10 PVC Split Jerks

100 Jump Ropes

(1 Rd)

Sport:

500m Row for time - All OUT!

WOD:

4 RFT - time each round separately

1 min Plank Hold in (top of) Push Up position

200m Run

3 Cleans (Squat)

3 Press (Shoulder)

M=95 / W=65

Tues - July 13

Turbo from CF Jax - FGB 2009

Warm Up:

800m Run

20 Barb Wire Steps

20 Knee Hug to Lunge

5 Pull Ups

Skip/Run drills - t.b.d. by coach (work up to big efforts)

Sport:

5 Burpees +

10m Shuttle Run

4 RFT

-record best time

WOD:

3 Front Squats

5 Rds - these sets should all be "work" sets - please don't include warm-up sets

-record best effort

REMINDER on MONDAY MORNING CLASS!!

Please remember 8:30am class time has been changed to 9:30am for the summer! See you there!

Monday, July 12th

The 2010 World Cup is finally over! Began to feel like the NBA tournament...

2010 FIFA World Cup™: Final

	Netherlands	0	:	1	Spain					-	Highlights

	Winners:
	1st place		Spain	-	Overview
	2nd place		Netherlands	-	Overview
	3rd place		Germany	-	Overview

Warm-Up:
750m Row
and 2 Rounds of:
25 Abmats
10 Lateral jumps
15 Push-ups
10 Kips on high rings

Skill: Box Jumps - With a Partner
Partner counts # of jumps in 2 minute period. Record box height and jumps.

WOD:
350 Jump Rope "Buy-in", then

35 Wall Balls
25 KB (M=24, W=16)
7 Handstand Pushups

3 Rounds for Time

Sunday, July 11th

REST DAY...

Saturday, July 10th

Lordy, lordy...guess who's ALMOST 40??? Happy Birthday, Adam!

Warm-Up: None...just wait for the wod:)

Skill: Review Clean & Jerk with PVC

WOD:
1 mile run
25 Clean & Jerks
1 mile run

1 Round for time

Friday, July 9th

9 July 1877 : First Wimbledon tournament begins On this day in 1877, the All England Croquet and Lawn Tennis Club begins its first lawn tennis tournament at Wimbledon, then an outer suburb of London. Twenty-one amateurs showed up to compete in the Gentlemen's Singles tournament, the only event at the first Wimbledon. The winner was to take home a 25-guinea trophy.

Warm-Up:
400m Run
20 Walking Lunges
10 Gorilla Jumps
15 Push-ups x 2

WOD:
750m Row
30 Double-unders
15 Burpees

4 Rounds for Time

Thursday, July 8th

2010 FIFA World Cup™: Semi-finals

Germany 0 : 1 Spain - Highlights Uruguay 2 : 3 Netherlands - Highlights Upcoming matches - Match for third place: Uruguay vs. Germany - Jul 10 2:30pm (ET) on ABC Final: Netherlands vs. Spain - Jul 11 2:30pm (ET) on ABC FIFA.com - Schedule - Standings - United States Overview

Warm-Up:
Row 500 meters
20 OH Plate Circles (10 each direction)
2o PVC bent over rows
20 Mountain Climbers
(2 Rounds)

Sport: Tabata Push-ups
8 Rounds of 20 seconds of work and 10 seconds of rest

WOD:
9-7-5-3-1

Shoulder Press
Push Press
Tricep Extensions with Dumbbells

Rest at least 2 minutes between each set. Progress to higher weight each set to a 1RM.

Wednesday, July 7th

Time to "let down your hair"!

Warm-Up:
800m Jog
30 PVC Pass-Thrus
30 Big Arm Circles (15 Forward, 15 Backward)
(1 Round)

WOD: "Rapunzel" ...courtesy of Carol and Pam
800m Run @ just over your race pace
50 AbMat Sit-ups
10 Straight Leg Deadlifts @ 70% 1RM
(3 Rounds)

Tuesday, July 6, 2010

Our thoughts and prayers go with Doug and his fellow missionaries as they travel to Costa Rica to do His good work and spread His word...

Warm-Up:
400 meter jog
5 burpees
15 hip extensions
15 frog jumps
10 inchworms
(2 Rounds)

Skill: Snatch Balance with PVC
2 sets of 12

WOD: AMRAP in 20 minutes...
200 meter row
15 Pull-ups
12 Jumping Lunges with dumbbells (back knee must touch ground every time)
9 Bruce Lee Push-ups

Rx Weight for Dumbbells - M=25, W=15

Monday, July 5

Warm Up:

None

Skill: Running Drills

Jump Rope - 4 x 50m start and stop running with rope

Single Leg - butt kickers

please watch:

http://media.crossfit.com/cf-video/CrossFitEndurance_SkillandDrills.mov

WOD:

3 sets of 4 reps Back Squat - 70% max

then...

8x 150m Sprints - in front parking lot

3rd of July Beach WOD

When: 8:30a - Saturday, July 3

Where: Scott Road access....just South of the Ritz-Carlton Hotel

Cost: FREE

WOD: We will be swimming (along with other stuff)...but will give Modifications for all who can't swim or are scared of sharks. :-)

Childcare: None provided this time....sorry guys!

After Party: 2pm at C2 CrossFit Sandbox- 96106 Lofton Square Place - we will be laying rubber, cutting platforms, placing equipment, and finishing the paint party.

Friday

Warm Up:

200 Jump Ropes

10 Clapping Push Ups

20 Jumping Lunges

20 High Knee Skips (fast and hard)

(1 Rd)

WOD: "Marti-Q"

1 mile run
25 Wall Balls
50 DU's
25 Box Jump (24"/20")
50 Ab Mat Sit Ups
1,000 Meter Row

*SAT will be Beach WOD at Scott Rd access. 8:30a We WILL be in the water swimming, floating or moving in some capacity.

Thursday - July 1

*Beach WOD this Saturday to start off the 4th with a BANG!

Warm Up:

1/2 mi Treadmill Run - then...

2 Rds of:

10 KTE

10 Jump Squats

10 Giant Leg Swings each leg

Strength:

Front Squat

3 Reps (Work up to your Daily 3 rep max)

(3 Rds)

WOD: (taken from CF Football)

10-8-6-4-2

Kettlebell Swings

Suicide Sprints

June 30

Warm Up:

200 Jump Ropes

15 Box Step Ups

5 Pull Ups

30 sec Handstand

(3 Rds)

Skill:

SDHP- Break down

WOD: Courtesy - Derby City CrossFit
15, 12, 9
Sumo Deadlift High Pull (135/85)
Ab Mat Situps x 3
Kettlebell Swing(24/16)

Tues - 2k Row

Next beach WOD - July 3rd - 8:30a - Scott Road

Warm Up:

20 PVC Pass Thru's

5 Push Ups

5 Jump Squats

50 (yes 50) Lunge Steps

(2 Rds)

Sport:

2k Row for time

-post your results on www.concept2.com - to see how you rate nationally

-cool down with external rotation - 3lb @ 2x25

WOD:

Bench Press

10-9-8-7-6-5-4-3-2-1

-Post Max Load

-increase % of max based on reps

5 reps = 80% of 1RM

3 reps = 90% of 1RM

2 reps = 95% of 1 RM

Monday - Grace

*Note: 8:30 class will be moving to 9:30a due to a schedule conflict. This will be for June 28th only.

Warm Up:

800m Run

30 Ab Mat Sit Ups

15 GHD Sit Ups

10 Arm Circles each arm

(2 Rds)

Skill: Clean bar jumps - i.e. - Toe shrug with elevation

WOD: "Grace"

30 Clean and Jerks for time

Rest-Sunday

The Motley Tri Crew from Saturday (photo credit John Biddle)

Rest and Nutrition Today. The prescription is as follows:

1 gallon of water

Get at least 1 hour nap

get 1 gram of PROTEIN per pound of "Lean Body Mass" through the entire day

take in 20g of Apex L-Glutamine

Take at least 1500mg of Hammer Strength Tissue Rejuvenator - Glucosamine

Get to bed by 9pm

Keep all carbs to natural fruits and veggies

Eat completely antibiotic and hormone free

5 g of Fresh Water Fish Oil

Mini Tri

You Choose:

Mini-Mini Triathlon

1/8 mi swim

6 mi Bike

1.5 mi run

or

Mini Triathlon

1/4 mi swim

13 mi Bike

3 mi run

Post times

"Helen" - but not

Photos from the C2 CrossFit Sandbox Paint Party

Warm Up:

1 minute Jump Rope

1 Minute Double Unders

(2 Rds)

WOD: "Helen"...but not (posted by Tina - give her the hate...)

400m run21 KBs
21 pull ups
400m run
15 KBs
15 pull ups
400m run
9 KBs
9 pull ups

Thursday - Mash Up

Warm Up:

25 "Figure 8's" RT with Med Ball

25 "Figure 8's" LT with Med Ball

*Ball must travel between legs in figure 8 fashion and NOT touch ground...

WOD:

Exercise #1 - Box Jump / Row (Calories)

Exericse #2 - DU's / Med Ball Clean

• 2 Person Teams
• Box Jumper will work until Rower gets to 20 Kcal
• Med Ball Cleaner will work until DU's get to 30
• Each Exercise will switch - after each each athlete is done. e.g.-Box jumpers switch to row immediately after their partner rowing has met 20 calories and they have written down their box jump total. Once 4 rds are done...move to the DU/Med Ball Clean and repeat.
• No time recorded...only reps of DU's and Row
• Pair up a newbie with a Pro - whenever possible.
• Scores will be the teams reps of Box Jumps added to Med Ball Cleans

After Triathlon - Specials at Cafe @ The Hamptons

Lynn has graciously provided us with some fantastic post-tri specials (in addition to her regular menu) that will be available throughout the day or until it's all gone!

Thanks Lynn for always being such a great support:)

MENU: Served ALL DAY til' sold out! - $5 per plate (can add additional protein for small charge)

**2 Scrambled eggs and choice of 3 strips of bacon or 1/2 ham steak or
2 italian sausage links
**Omelet filled with bacon, spinach, peppers
**Chunks of avocado and grilled chicken over romaine and spinach greens, served with Modena olive oil and lemon
**Beef tips simmered in Modena balsamic (sweet red grapes aged 8 yrs) served with 1/2 baked sweet potato

Triathlon Route Information for Saturday

Wed - Farmers

2007 CF in the Park (CFAI early days - in the back room)

Warm Up:

25 Ab Mat Sit Ups

25 Air Squats

25 Double Unders

25 Arm Circles

(1 Rd)

Sport:

Tabata Push Ups

*record lowest amount of reps of 8 rds in 20 sec

**Hands must come off ground on each PU (keep mid-line tight)

WOD:

*Clean or Power Clean to:

6 Shoulder Press

7 Push Press

8 Power Jerks

100m Farmers Carry (Kettlebells=24k/16k in each hand)

Time each of 3 Rds Seperately with 2 minute rest between Rds

Tues - "Adam"

Warm Up:

4 minutes Jump Rope

Skill:

Power Clean - Demo

WOD: "Adam"

(3 RFT)
800 Meter Run
12 Power Cleans 75% 1RM
20 GHD Sit ups
20 Push ups

Monday, June 21

Warm Up:

10 Straight Leg Raises

10 Long Jumps

10 Leg Swings (ea leg)

10 Rotating Trunk Twists

10 Surfer Pop Ups

(2 Rds)

Sport:

10 x 10m Sprints

Five rounds for total reps of:

135 pound Thrusters, 15 seconds
Rest 45 Seconds
50 pound Weighted pull-ups, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 Seconds

Post total reps

*Courtesy of CrossFit Football

**Stuff to Notice: 1) short bout...big rest means BIG intensity, 2) Use BIG weights, 3) Can this be less than 5 minutes of work?

Big News!

We are Expanding!

Please give yourselves a HUGE round of applause! YOU have helped make CrossFit Amelia Island a success. Without your support…we are nothing. In order to continue to expand our programming and try and infect (and affect) others lives…we are going to try and push a little further into Nassau County.

We want you to be the first to know because we trust you. Your coaching staff understands that your friends come to you for advice; asking you questions about your fitness. We hope that you will be able to tell them about our newest location: C2 - CrossFit Sandbox.

C2 - will be opening sometime in July and we would LOVE for you to be a part of it.

Location: Yulee - next to Pepper's in the Winn Dixie Shopping Center - a 'small' 1500 sq. ft. space that will support our Main Location on the island. CFAI is approximately twice the size of this new location.

Open Date: TBA - but we think around mid-July

Coaching: The same crew…however some will be taking on MORE hours!

Cost: $150 (unlimited classes) gets you both locations and use of C14F (more details at our new web site www.sandboxathletics.com - under construction) Initially - we may offer a lower rate for C2 only.

Schedule of Classes: Limited classes - but stay tuned…but rumor has it, there may be a 5:30a class

We are currently in the process of building the new space out and would LOVE your help. Special Props go out to DAC Construction for their part in early permitting and getting our Demo work done literally within hours. What a stand up team they have.

If you would like to join our painting party…we will be in the space this Thursday prepping and painting. Adult beverages will be provided! :-)

Sign up on the White Board this week!

Your CrossFit Staff

Sunshine!

This weekend some of your fellow CrossFitters competed for our little team: Sandbox Weightlifting - USAW Club #1425. We also had 3 guests who joined us from Tampa that Coach Lane helped through their 1st competition. Within Sandbox Weightlifting...we have over 8 athletes who are working with us from "out of town".

All-in-all our results were:

Spencer: Snatch 9 Clean and Jerk 12 - 3rd Place

Cameron: Snatch 80 Clean and Jerk 120 - 6th Place

Doug: Snatch 100 Clean and Jerk 119 - 2nd Place

Erin: Snatch 38 Clean and Jerk - 52 - 7th Place

Michelle (Tampa) - Snatch 38 Clean and Jerk - 54 - 8th

Sirena (Tampa) - Snatch 56 Clean and Jerk - 66 - 3rd

Jennifer (Tampa) - Snatch 36 Clean and Jerk - 54 - 9th

Congrats to all the competitors and thank you to Chad and Mike who helped us Coach when Doug was lifting. Overall there were over 200 competitors and the competition went from 8a-8pm. The girls did a great job hanging in there until they had to lift at 4pm. Our next competition will be in Jacksonville, in September - the Joe Dube Classic.