What is everyone standing around for?? Let's WOD!
Quick Notes:
Warm Up:
CrossFit (Olympic) Weightlifting Certification 2008
This event is open to the public, so please feel free to invite your family, friends and co-workers. If anything else, it's a great way to expose them to a free CF workout and to meet & greet with your fellow area CrossFitters here in town!
For more info on the event, go to the following link:
http://www.lululemon.com/jacksonville/stjohnscenter/events/event-17851-2010-01-30
If you are interested in helping set-up, scoring, judging and volunteering or if you have any questions regarding the event, please contact Justin Bergh at info@crossfitss.com. See you there!
...one of our 10 traits....Flexibility!
Yulee Volleyball Conditioning 2008
Warm Up:
Warm Up:
Where have all the 'good times' gone?Power/Skill/Sport
Tabata Double Unders
(8rds)
WOD:
20-18-16-14-12-10-8-6-4-2
OH Dumbbell Walking Lunge
Renegade Row (*one push up after every 2 rows)
The World's Best 10K (WB10K) is a road race of 10 kilometers celebrated in San Juan, Puerto Rico every year. It is certified by the Association of International Marathons and Road Races (AIMS) and by the International Amateur Athletic Federation (IAAF). The event was also the first race transmitted live through the Internet, with audio, video and results.
WB10K was ranked among the 20 most competitive races in the world. In 2003, Paula Radcliffe of England completed the course in a world record time of 30 minutes 21 seconds.
Coach Diesel demos a Squat at the Open Road Explosive Lifting Clinic
Paleo Nutrition Clinic Tonight at 6pm - Muay Thai may start a little late...7:15p
Thank you for teaching this weekend Katy! PS...is that 205lbs on the bar?60 push ups
40 pull ups
50 squats
30 push ups
20 pull ups
25 squats
15 push ups
10 pull ups
Male distance runners showed no reverence for world records from 2000-09. Ethiopians and Kenyans were dominant in distance events, winning 12 of the decade's 15 World Championship gold medals in the 5,000-meter, 10,000-meter and marathon events, along with seven of nine Olympic gold medals. Current world records were set, by Ethiopians, in all three events.
5,000 meters. Haile Gebrselassie's 1998 world record of 12:39.36 fared the best of the pre-21st century men's distance records. His mark was only topped once during the past decade, by fellow Ethiopian Kenenisa Bekele (12:37.35 in 2004). Bekele also had the decade's second-fastest time (12:40.18) in 2005. Bekele gets the nod as the performer of the decade, with victories at the 2006 World Athletic Final, 2008 Olympics and 2009 World Championships. Bekele also earned a silver medal at the 2004 Olympics and a bronze at the 2003 World Championships. Honorable mentions to Morocco's Hicham El Guerrouj, the 2004 Olympic champion and 2003 World Championship runner-up, along with: Ethiopia's Million Wolde (2000 Olympic gold, 2001 World Championship silver); American Bernard Lagat (2007 World Championship gold, 2009 silver); and Kenya's Eliud Kipchoge (World Championship gold in 2003, plus silvers in the 2007 World Championships and 2008 Olympics).
10,000 meters. Bekele dominated this distance in the '00s, earning gold medals at the 2004-08 Olympics and the 2003-09 World Championships. As in the 5,000, Gebrselassie entered the decade with the world record (26:22.75). Bekele, easily the performer of the decade, broke the world mark in 2004 (26:20.31), then improved it again in 2005 (26:17.53). Bekele had the decade's four fastest times. Honorable mentions 2000 Olympic champion Gebrselassie, who also took third and second, respectively, in the 2001 and '03 World Championships. Although he didn't win any major events, Ethiopia's Sileshi Sihine earns an honorable mention after placing second in the 2002 World Junior Championships, the 2004-08 Olympics and the 2005-07 World Championships. He also took third in the 2003 World Championships.
Marathon. Gebrselassie lost two world records in the decade but he gained one, in the marathon. Moroccan-born Khalid Khannouchi began 2000 with the world mark of 2:05:42, set in 1999. Today, that run stands only 19th on the all-time list, following a decade-long assault. First, Khannouchi improved his record slightly to 2:05:38 in 2002. But in the marathon Race of the Decade, Sammy Korir topped Khannouchi's mark on Sept. 28, 2003. Yet Korir was still one second slower than fellow Kenyan Paul Tergat, who won the Berlin race and set the new world record at 2:04:55. Gebrselassie set his first world mark (2:04:26) in 2007, then improved it to 2:03:59 in Berlin in 2008. While he didn't win a major marathon gold medal, Gebrselassie is the performer of the decade. Honorable mentions to Ethiopia's Gezahegne Abera, who won the 2000 Olympic and 2001 World Championship gold medals, plus: two-time World Champion Jaouad Gharib of Morocco, who also earned an Olympic silver in 2008; Italy's Stefano Baldini (2004 Olympic champ, two-time World Championship runner-up); and 2008 Olympic gold medalist Samuel Wanjiru of Kenya.
Photo: Kenenisa Bekele, the top 5,000- and 10,000-meter runner of the past decade. Michael Steele/Getty Images
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds (Rx = 135lb, Scale weight as appropriate)
Jumping Ring dips
"Our strength grows out of our weaknesses."
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:
Warm Up:
