Sunday, January 31, 2010

Feb 1-Monday - Beach Day

What is everyone standing around for?? Let's WOD!
Yep...We are at the Beach Today! Bring hats, gloves, and jackets.
Warm Up:
30 Jumping Jacks
20 Mountain Climbers
10 Jump Squats
(3rds)
WOD:

  • 400m Backward run
  • 40 Lunge Steps w/PVC Overhead
  • 15 Push Ups
  • 10 Med Ball Launch
  • 3 Rds

Saturday, January 30, 2010

Sunday Rest Day


Quick Notes:
  • Incredible turnout for the Haitian relief today. We appeared to have well over 100 athletes and 20 coaches. At least 20 of our athletes had never done CrossFit before. The street was packed with excitement and enthusiasm. CF'ers and Coaches came from Southside, Nocatee, West Jax, East, Crucible, Daytona, Jax, BlackFin, and Amelia Island.
  • Forever Fit / Paleo Challenge starts Monday for all participants. Anyone is still welcome to weight in for the next 30 days.
  • Please make plans to attend the Paleo Clinic Monday night at 7pm
  • Monday, February 1 will be a Beach WOD. We will be meeting at Sliders Beach bright and early!
For your viewing pleasure:

CrossFit East / Lululemon Help for Haiti

Warm Up:
1 mile Run
WOD:
400 m Run
15 SDHP (M-95lb/W-65lb)

20 Pushup
20 Air Squats

(4 Rds for time)
Coach Rip napping w/ Tawny after the Basic Barbell Cert at CF Amelia Island last year

Wednesday, January 27, 2010

Thursday - Endurance/Running Day


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

WOD: "Rapunzel" ...courtesy of Pam and Carol
800m Run @ just over your race pace
50 AbMat Sit-ups
10 Deadlifts @ 80% 1RM
(4 Rounds)

Thursday - Karen

Warm Up:
1 mile run
Sport:
Side Lateral Box Jumps
1 min - report total number of jumps onto box
(2 Rds)
WOD: Karen
150 Wall Ball Shots for time
Pick Your Battles!

Tuesday, January 26, 2010

Wed - Jan 27th

CrossFit (Olympic) Weightlifting Certification 2008
Warm Up:
150 Jump Ropes
15 Straight Leg Swings - each leg
15 Sec Handstand
15 Squat Jumps - w/hands overhead
15 Jump Stance - torso rotation
15 Back Extensions
(2 Rds)
Skill:
Sledge Hammer box jump
(10 Sledge Hammers w/5 box jumps holding hammer)
2Rds
WOD:
5 Tire Flips - you pick - 200, 300 or 400 pound tire
200m Run
15 Burp and Jerks (m=95 / w=65)
15 Ab Mat Sit Ups w/ball (m=20/w=14)
(3 rds - each timed separately)

*Monday - Feb 1 - we will be OUTSIDE at Slider's Beach for our WOD's all day long! :-)

Saturday WOD for Haiti


The normal Saturday WOD will take place at the Lululemon Athletica store in St Johns Town Center 8:30am-10am, January 30. The plan is to come together for a great cause & raise money for the Haitian relief efforts. The organization we will be donating the funds to is Partners-In-Health. Donations are optional; the workout is FREE.
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!

Monday, January 25, 2010

Tues - Filthy Fifty

...one of our 10 traits....Flexibility!
Warm Up:
  • Group Warm Up - Burgener...sort of...
  • All PVC - Snatch Grip
  1. Hang Position - 'unlock' hips and bring bar to mid-thigh. Enter 'Jump Position' (mid-thigh). Jump with arms straight (Jump stance..jumping into 'land' stance). Arms stay straight and below hips.
  2. Move bar to second position - below knee. Move bar slow to jump position and explode into jump. Continue to keep the bar below the waist w/ arms straight.
  3. Move bar to third position - mid-shin. Same jump as before.
  4. Start Mid-shin. Move slow...into jump position. Jump into "Scarecrow"
  5. Start Mid-shin again. Move slow...into jump position. Jump into Power Snatch Landing position.
Sport:
200m Run
-one time
WOD: Filthy Fifty(...or dirty thirty??)
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Monday - Grace

Warm Up:
500m Row - then....

10 KB swings
10 PVC Pass Throughs
10 Air Squats
10 Hanging Leg Tucks

Skill:
Tabata Ab Mats - for count

WOD: Grace
30 Clean and Jerks for time

Friday, January 22, 2010

Saturday


With Weather Like This..

Run A 5K For Time

Thursday, January 21, 2010

Friday


Warm Up
100 Jump Ropes
15 Ball Slams
15 KB Swings
30 Sec Parallette L Sit
20 Ab Mats
3 Rounds

Skill
Sumo Dead lift High Pull

WOD
21-15-9 For Time

Sumo Dead Lift High Pull 95#/65#
Box Jump 24"/20"
Double Unders





Wednesday, January 20, 2010

Thursday PM


Warm Up

200 meter waiters walk 25#/15#
15 Overhead Circles 25#/15#
15 Big Arm Circles (each arm)
10 KTE
3 Rounds

Skill

Water Pipe Squats

WOD
250 Meter Row
15 Clapping Push-ups
250 Meter Row
15 Burpees
250 Meter Row
25 Air Squats
250 Meter Row
15 Med Ball Thrusters

2 Rounds

Thursday, January 21, 2010 - Endurance Day


Start of 2010 Walt Disney Marathon...37 degrees and raining!

Thursday AM or Endurance WOD: Please try to bring a watch!!!

Warm-up:
600m Row
20 Push-ups
15 Stepping High Knees
15 Side Lunges
(2 Rounds)

WOD: Interval Training
**Each run will start behind gym and head towards Lime, then left on Lime St. Turn back when you hear the whistle. We will start each run together.
3:00 minute run (1:30 out, 1:30 back)
10 Jumping Dips (outside) and Rest
2:00 minute run (1:00 out, 1:00 back)
Rest
1:00 minute run (0:30 out, 0:30 back)
10 Pull-ups (outside) and Rest
0:30 minute run (0:30 out, jog/walk back)
Rest
0:30 minute run (0:30 out, jog/walk back)
10 Pull-ups (outside) and Rest
1:00 minute run (0:30 out, 0:30 back)
Rest
2:00 minute run (1:00 out, 1:00 back)
10 Jumping Dips and Rest
3:00 minute run (1:30 out, 1:30 back)

Crossfit Kids

Warm Up:

100 Jump Ropes
25 M Waiters Walk (5-10#)
15 Air Squats
3 rnds


Skill: Pull Up Progression

WOD:
21-15-9
KTE
Burpees



**we are starting to get the kids used to being up on the pull up bar, so we will really begin to incorporate a lot of exercises that get them up there and used to hanging. We have already begun the basics of the pull up and it is my mission to have these guys learn the full movement within the next couple of months. Some of them are very close already. (for any parent who doesn't have a pull up yet, there is your motivation)

Tuesday, January 19, 2010

Wednesday


Surf in this weather?--You Bet!!!

Classic Crossfit Warm Up
10 KB Swings
15 Air Squats
20 Ab Mats
3 Rounds

Skill/ Sport
Max Height Box Jump
Add Rubber Plates To Plyo Box until Failure
Power Clean Review

WOD
800 Meter Run
21 Power Cleans 155#/95#
3 Rounds

Monday, January 18, 2010

TUESDAY



WARM UP
50 Jump Ropes
10 Clapping Push Ups
10 PVC Pass Throughs
10 PVC Overhead Squats
500 meter row
3 Rounds

Skill
Jerk Dance/Jerk Jump/Happy Russian Dance

WOD
5 Pull-Ups
10 Ring Dips
10 Front Squats 95#/65#
5 Rounds for Time



Sunday, January 17, 2010

Monday, Jan 18 - Eva T

Yulee Volleyball Conditioning 2008
Warm Up:
15 Med Ball Thrusters
30 sec - low squat - fast (hot) feet drill
5 Burpee/Pullups
10 Spider Jumps
100 Jump Ropes
(2 Rds)
WOD: Eva T
  • 800m Run
  • 30 KB Swings
  • 30 Pull Ups
  • 3, 4, or 5 rds
Please read for extra credit:
http://archive.constantcontact.com/fs049/1102067254768/archive/1102934444802.html

Friday, January 15, 2010

Sat - Squat Bench

Warm Up:
1 Minute Plank -self count
5-10-5 Drill - courtesy of Accel Sports - done for 5 reps
10 Tuck Jumps
10 Frog Hops
200m Backward run
(2 rds)
Skill:
Seated Med Ball Touches - feet "off" floor
3x 20 touches
WOD:
  • Squat - either low or high bar back squat - pick one and stay with it: 5-5-5-3-3-3
  • Bench - 3-3-3-3-3
  • Start slow on both and gradually worth your way up!

Thursday, January 14, 2010

Friday - Fridged Helen

Warm Up:
200m Jog
20 Push Ups
20 Straight Leg Deadlifts - empty bar
20 Bent Over Rows - empty bar
(4 rds)
Skill:
Parellette Hand Stand
WOD: Helen
400m Run
21 KB Swings (M=24k/W=16k)
12 Pull Ups
(3rds)

Thursday Night WOD

Where have all the 'good times' gone?
Warm Up:
10 Box Step Ups
10 Tuck Jumps
10 Box Dips - shoulder below elbow/legs straight
10 Sec Handstand
(4 rds)
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)

Wednesday, January 13, 2010

Thursday, January 14th - Endurance Day

WOD:

Group 10k - Warming up very slow and working on various paces throughout the run. This is an EXTREMELY effective workout to help get your body acclimated to pushing harder and faster in a race. It will be very much like interval training or a Fartlek within the run. Weather should be a bit warmer than in the past week.

World's Best 10K

From Wikipedia, the free encyclopedia

San Juan, Puerto Rico

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.

Prizes

  • World best record: $100,000 USD
  • First place: $25,000 USD with a $15,000 USD bonus for men under 28 minutes and women under 31 minutes.

Tuesday, January 12, 2010

Wednesday

Coach Diesel demos a Squat at the Open Road Explosive Lifting Clinic
Dec 2009

Warm Up:
12 Walking Toe Touches w/back leg straight
12 PVC Snatch from mid-shin
12 PVC Split Jerk - work on quickness
12 Inchworms
12 Frog Hops
(3 Rds)
Power/Skill/Sport
Pistol Squat AMRAP (start with the weak leg and complete as many reps as possible)
60-90 sec rest
Then perform an equal number of Pistol Squats with the strong leg for time
WOD
15 KB Swings
12 Box Jumps
9 Knees to elbows or Toes to bar

Either 4 or 5 rounds - YOU choose

Tuesday - Jan 12 Upstream Row

Paleo Nutrition Clinic Tonight at 6pm - Muay Thai may start a little late...7:15p
Warm Up:
200 Jump Ropes
30 Walking Lunges
30 PVC Good Mornings
30 AB Mat Sit Ups
WOD:
25 Back/Hip Extensions
25 Jump Squats (M=20 / W=10)
25 Push Press
250m Upstream Row
(4 Rds)

Sunday, January 10, 2010

Mon - Jan 11

Thank you for teaching this weekend Katy! PS...is that 205lbs on the bar?
Warm Up:
1 mile run
20 arm circles backward
20 arm circles forward
20 Bench Dips w/feet on floor
Skill:
One Leg DB Snatch
WOD:
100 squats
60 push ups
40 pull ups
50 squats
30 push ups
20 pull ups
25 squats
15 push ups
10 pull ups

National Strength and Conditioning Association

Notes from the Sports Specific Training Conference - Orlando, FL - National Strength and Conditioning Associasion

We had the privledge of attending a great conference this weekend and would like to share some of our notes with you. We attended clinics on Coaching Mindsets, Pillars of Human Movement a seminar from former trainer of the Chicago Bulls - Al Vermeil, preparing the Torso for Optimal Power Production and Nutrient timing. Here are some notes from Supplementation for enhanced Performance:

  • D-aspartic acid increases serum testosterone
  • Beta Alanine - delay' s fatigue @ doses of only 3-6g/day
  • Caffine - lose bodyfat, increases energy expenditure by 15%, does NOT affect hydration, pre WOD need 200mg
  • GPLC - 4-6g/day
  • Creatine - Turns on genes to increase Actin/Myocin protiens, increases hypertrophy, 5-6g/day, more efficient thermo regulation
  • BCAA - 2g/day
  • Luecine - increase ergogenic effect, pre and post training is MUCH better than taken in any other meal - this is true for BCAA as well. Breakfast is NOT the most important meal of the day now... it is pre and post WOD
  • Whey Protien - within 20g PRO, 3g must be Essential Amino Acids
  • Vitamin D - 2000 i.u./day

    Saturday, January 9, 2010

    SAT BRUISER

    Warm Up

    PVC:
    20 Pass Thrus
    10 OHS
    15 Good Mornings
    2x

    Dynamic Stretching


    WOD
    10,9,8,7,6........1

    Burpee Deadlifts and Pullups

    shoot for bodyweight deadlifts, if you cannot do bodyweight, scale but keep it heavy, don't undershoot the weight and don't lose your form! Form over time on this one, protect your back and make sure to reset with each rep.

    Friday, January 8, 2010

    FRIDAY

    Warm Up
    5 Pull Ups
    10 Push Ups
    15 KB Swings
    3 Rounds
    Then
    150 Jump Ropes
    WOD
    7x1 Push Jerk

    Thursday, January 7, 2010

    Thursday - Option

    Thursday WOD Option:
    Sorry about the strange BLOG posts. We are having some 'technical' issues with the BLOG - having trouble with multiple coaches posting WOD's within the same day. We are hoping to resolved soon! :-) Stay tuned.

    Ideally, on Thursday, with the NEW Running Club (8:30a.m.) - we would like to give each student the option for their WOD. The Running Club will be meeting in the a.m. and the 8:30 WOD will be primarily the "RUN" - but Private Coaching and all other classes will host the normal WOD - during the day. If you are coming to the normal 8:30 a.m. class...and don't feel like running...you don't have to! :-) The normal WOD will be posted and Q and A - completed by the Coach on staff. (Usually Tricey)

    Essentially - you have your choice! Cake and Ice Cream!!! :-)

    Look for the Normal WOD throughout the rest of the day. Today's Special Delight is:

    Warm Up:
    300m Row
    10 - Double Height Wall Balls
    10 Frog Hops
    30 Big Leg Swings each Leg
    (3 rds)
    Skill/Sport:
    3 Front Squats
    (3 rds - but build up to your first set of 3 with 2-3 warm up sets)
    WOD: courtesy of CrossFit Ramstien - Germany
    Run 800 meters (Row 1000m)
    50 Ab Mat sit-ups
    50 back extensions
    Run 400 meters (Row 500m)
    25 Ab Mat sit-ups
    25 back extensions
    Run 200 meters (Row 300m)
    15 Ab Mat sit-ups
    15 back extensions

    Wednesday, January 6, 2010

    Thursday, January 7th - Endurance/Running Day


    For info on picture and AMAZING times, see below...

    Warm-up:
    1 mile jog or 2000m Row for non-runners

    WOD:
    800m Run *Note new route description below! or 1000m Row for non-runners
    25 Med Ball Squat and Toss (with a partner)
    Rx Wt: M 1-20lb 2-16lb, W 1-14lb 2-12lb

    * The 800m route starts at the dumpster behind the gym. Go to stop sign, turn right. Go to corner of Lime/14th, turn right. Go to corner of Jasmine/14th, turn right. Go to edge of parking lot, turn right. Run to dip bars behind gym.

    MALE DISTANCE RUNNERS OF THE DECADE

    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

    Tuesday, January 5, 2010

    Wednesday, January 6th


    Picture Courtesy CrossFit Auckland, NZ...Thanks!


    Warm Up:
    40 Box Step ups
    15 Push Ups
    15 Large Arm Circles (each arm)
    7 Pull-ups
    15 Frankensteins
    15 High Knees
    7 Large Circles Overhead with 10lb Plate
    (2 Rounds)

    SKILL: Practice Clean with PVC


    WOD:

    "Elizabeth"

    21-15-9 reps of:
    Clean 135 pounds (Rx = 135lb, Scale weight as appropriate)
    Jumping Ring dips

    Monday, January 4, 2010

    Tuesday, January 5th

    "Our strength grows out of our weaknesses."
    Ralph Waldo Emerson

    Warm-up:
    500m Row
    20 Kip Swings on High Rings
    15 Lunges (each leg)
    15 PVC Pass Thrus
    15 Ring Push-ups
    (3 Rounds)


    WOD:
    AMRAP in 20 minutes
    25 GHD Situps
    20 1-arm KB Swings
    50 Air Squats

    Sunday, January 3, 2010

    New Year's Resolution....Kick more butt! Mine or yours?


    Two turkeys, three bowls of mashed potatoes, countless dozens of cookies...bring on the sweat and let's start the New Year off right!

    Warm-Up:
    200 Jump Ropes
    15 Side Lunges (each side)
    5 Handstand Push-ups
    20 PVC Good Mornings
    25 AbMat Situps
    (2 Rounds)

    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

    Friday, January 1, 2010

    Saturday, Jan 2nd

    Warm Up:
    5 Barbell Burpees - u pick the bar
    5 Pull Ups
    50 Jump Ropes
    500m Row
    (3 rds)
    Skill/Sport:
    50m Sprints
    (4 Rds)
    WOD:
    1 Power Clean off High Blocks
    2 Front Squats
    1 Power Jerk
    (8 rounds) - 2-3 Min rest Between Rds
    Weights:
    • L1 = M/185 - W/135
    • L2 = M/135 - W/95
    • L3 = M95 - W/65
    when done...
    1000m Row for time