Thurs - Front Squats

Chelle - congrats on Graduation and acceptance into Law School!

Way to Go! See not all CrossFitters are Muscle-heads...

at Holley's request...

Power:
Front Squat

5-5-5-5
WOD:
1 Clean & Jerk
1 Round of Cindy
2 Clean & Jerk's
1 Round of Cindy
3 C&J
1 Round of Cindy
4 C&J
1 Round of Cindy

and on until 10 C&J

(Rx is 155/95)

Check out some new CrossFit East Family Stuff:

CrossFit East Family

DianAbeth

Regional Qualifier - coming to a town near you...stay tuned!

May 28-30

Warm Up: Surprise... Coaches Choice

Sport: Half Annie
25-20-15-10-5
Double Unders
Sit Ups

WOD
21-15-9
"DianAbeth"
Deadlift (225/135)
Ring Dips

Weighted Pull Up Tuesday

Cameron Ponder Benches 345 for Yulee High School at Sub-Sectionals winning

2nd Place and Qualifying for Sectionals next week

Warm Up: Coach Diesel Special

Power: Weighted Pull Ups
a. for those that are able...... warm up with some dead hang pull ups and use med balls, dumbbells, or kettlebells
b. for those who can't work on consecutive pull ups minimal kip 2-3 sets
then band for strict pull ups
c. ring rows for newbies

WOD
400m Run
12 Power Cleans(155/95)
12 Push Press(155/95)
400m Run
9 Power Cleans
9 PP
400m Run
6 PC
6 PP
400m Run
3 PC
3 PP

Thruster Monday-March 29

Warm Up:

1 mile run

..then 2 Rds of:

11 Sumo PVC - OHS (Get Wide and Low)

5 Bruce Lee Push Ups

Power:

Thurster 3-3-3-3-3
WOD
3RFT of:
15 KB Swings
10 Right Arm KB Waiters Lunge
15 KB Swings
10 Left Arm KB Waiters Lunge

Saturday

Marines Climb the Ropes
photo courtesy Crossfit

Warm Up
250 Meter Row
10 Ball Slams
10 Push Ups
10 Hollow Rockers
3 Rounds

WOD
2 Rounds For Time
3 Rope Ascents
(scale: 9 rope pull ups/21 pull ups)
21 KB Swings 24/16
21 SDHP 75/55
21 KTE
21 DU's

Paleo Party

Thank you to all who helped contribute to the Katie Ride for Life/Paleo Party last night!

Menu included:

Lamb curry w/curry

Seared Tuna w/Asian Slaw

Beef Patties w/condiments

Red Wine

Over $300 was raised for the Katie Ride for Life Team Cycling Event.

Special Thanks to Leanne and Tricey for pulling it all together.

Strong Friday

Great to see you last week Joe! Come back soon.

Warm Up
10 Walking High Knees
(ea. Leg)
10 KTE
10 Back Extensions
10 Walking Lunges
(ea. Leg)

3 Rounds

WOD
Back Squat
3_3_3_3_3

FOOD, FUN AND FITNESS NIGHT AT CAFE KARIBO!

A night you don't want to miss...

Bring your family and friends to dine and celebrate the end of a great 2010 Fitness Challenge and support the Katie Ride for Life!

Cafe Karibo - A BIG thanks to our gracious host, Tim Poynter!
Thursday, March 25
7pm until?
Adults $25 - includes entree, beverage and a $10 donation to the Katie Ride
CrossFit and Discovery Map will provide matching donations!

Thursday

Warm Up
10 Box Step Ups 24/20
15 PVC Pass Throughs
15 High Leg Kicks ea. Leg
10 Light KB Swings
3 Rounds

Skill/ Strength
3x5 Strict Towel or Rope Pull Ups
Hang two hand towels over the pull up bars and hold them while doing pull ups,
or use the short pieces of rope to do the same.
If you don't have strict pull ups yet, jump to chin over bar and do 5 second negatives (CF 3 months or longer.) If CF less than 3 months, do 5- 30 second static rope holds.

WOD
Max Ab Mats in 4 Minutes
2 minute rest
Max Push Ups in 4 Minutes

Then
5 x 400 meter sprints
1 minute rest as a group between sprints
run all out, try and keep each effort within 5 seconds of the last..

Chickens and Birthdays

Happy Birthday Scott!

This signing telegram Chicken looks to be pretty Paleo...go ahead and fry him up...along with all who sent the birthday wish.

We are fired up about Scott, his wife Joanna, and friend Eric's progress. They have decided to change their lives...thank you for making CrossFit part of your change. We are honored to have you guys as part of the team. Within the past 3 weeks the team has lost a total of over 50 POUNDS!

Wednesday

World-Class Fitness in 100 Words:

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.

~Greg Glassman

Warm Up
250 Meter Row
15 PVC Overhead Squats
10 Push Ups
5 Pull Ups
3 Rounds

Skills and Drills
Work on your "Goat". Spend 10 minutes working on a skill or movement that has eluded you, or you want to get better with. It could be double unders, pull ups, handstands, cleans, over head squats, whatever. Coach will help with tips and techniques. Have a breakthrough..

WOD
AMRAP in 20 Minutes
95/65# Bent Over Rows-5 Reps
95/65# Hang Power Clean-10 Reps
95/65# Front Squat-7 Reps

Tuesday

Ladies of the 2009 Games

Warm Up
50 Jump Ropes
20 Big Arm Circles ea. Arm
10 Box Jumps
15 KB Swings (Light)
3 Rounds

Strength
30 second Handstand Hold
4 Rounds

WOD
5 Rounds for Time
20 Burpees
10 HSPU
400 Meter Run
Go Fast

Monday

Crossfit Games Qualifier 2010

Warm Up
25 Jumping Jacks
15 Ab Mats
15 Back Extensions
15 Air Squats
3 Rounds

Sport/Skill
Muscle Up
Place rings at such a height that your knees touch the ground and your arms are extended above your head. Work through the muscle up movement using your legs as assistance. Work through the movement five times, three sets. Rest as needed between sets.

WOD
Dead Lift
3.2.2.2.1.1.1.1

Dan John and Recovery

A Great Athlete talking about recovery:

The Ten Commandments of Recovery

Sleep! You probably won’t even consider this one, but it is the single best weight loss tool, muscle gain tool, training tool, life tool, I have ever encountered. Read about my short term study of more sleep in this section. The Cuban lifters sleep nine hours every night, PLUS a three hour nap! Turn off the TV and go to bed!

The body is one piece! Don’t think you have an upper body and a lower body. Stick a fork in someone’s thigh while they are benching and it will stop the lift, even though some think that bench presses are for the upper body. If you play three hours of pickup basketball games, it will hurt your training. If you slam tequila shooters with the cute girl just back from the Mexico trip, it will hurt your training. Staying up all night with sick children will hurt your training. An infected toe will hurt your training. You are one magnificent piece, keep that in mind. The first line of defense against injury and overtraining is monitoring your life as well as your training.

To read on....

http://danjohn.net/the-ten-commandments-of-recovery/

Murph

Saturday Murph!

Good to have some new folks with us again today!

Ceasar - ran over from the Ritz!!! :-)

Kai - 11 yrs old and did the FULL Murph in 38min...Wow.

Fadia

Tonie

Shannon

Tricey

Emma - 11 yrs old and smoked the Murph also!

Adam

Steve

Joe

Who am I forgetting?

Weightlifting went well again today - Hang Squat Clean + Jerk ; Front Squat to Split Jerk; and Push Press - to round out a great day:

Alex, Tommy, Jake, Chelle, Andre, Doug, Emmalee, Hanna, Shelby, Abe, and Joe

Rest up well and get ready for some awesome programming from Chad next week!

Fri

What great Sports!!!

Shop til you DROP

Warm Up:

5 Pull Ups

5 Burpees

5 Jump Squats

5 Push Ups

(5 Rds)

WOD:

800m

30 KB Swings - 24k/16k

30 OHS - 95/65

30 Wall Balls - 20/14

800m Run

March 18

Get Ready for Murph on Saturday!

Warm Up:

200m Run

11 Air Squats

11 Hang Power Snatch

11 PVC Overhead Lunges

(2 Rds)

WOD:

3000m Row for time

then... a separate time for:

5 Pull-ups

10 Hang Power Cleans (M=75/95/135 - W= 85/65/45)

15 Ab Mat Sit Ups

(4 Rds)

Winner

...and we have a winner for the most 'stupid' squat of all time! Please help me list anything you see that is wrong. I will start:

1. Not deep enough in squat

2.

Wednesday

Jim - 60+ and still climbing the cargo net!

Warm Up:

21 Mountain Climbers

21 Knee Hug to Lunge

5 PullUps

(5 Rds)

Sport:

21 Double Unders

11 Ring Push Ups

21 Wall Balls

(4 Rds)

WOD:

Press: 3-3-1-1-1

Bent Over Row - 4x5

Tabata Tuesday

Roy and Tina doing the River Run right last weekend.

Warm Up:

800m Run

10 Push Press - empty bar

10 Back Squats - empty bar

10 Split Leg Presses - empty bar

10 Straight Leg Deadlifts

(2 Rds)

Sport:

Clapping Push Ups. How many can you do?

-chest to ground or NO COUNT

-Must clap

-Must be consecutive - can rest at top of movement...but can't put knees down

-1x/1 round - that's it!

WOD: Tabata random...

• 8 rounds per exercise
• 20 seconds "on" / 10 seconds "off"
• Count/add reps on each exercise-accumulate total reps for entire WOD
• BLOG total reps
• 1 min rest between exercises

Exercises:

1. DB Thruster (M=30/W=20) - no ball hips below knees
2. Tuck Jumps - must clap to count
3. KB Swing (M=24k/W=16k)
4. Jumping lunges - alternate feet in the split position - knee must touch - rt="1", lt="2"

Mon, March 15

Congrats to Ben (Nocatee) and Erin (Texas) who placed 8th and 11th at Regionals and are on their way to Sectionals! Look for Big Ben to place high at Sectionals (The Dirty South) in Jacksonville in April/May.

Still awaiting good reports from the local Gate River Run from quite a few of our local CF'ers.... keep up the good work!

Warm Up:

20 PVC Good Mornings

20 Supermans

20 Jumping KB Swings w/Med Ball

20 Box Jumps

(2 Rds)

Sport:

Vertical Jump Test -

30 in a Minute

(2 Rds)

WOD: CrossFit.com Main Site

Complete as many rounds in 20 minutes as you can of:
15 Back extensions
15 Knees to elbows
95 pound Overhead squat, 15 reps

Emmalee - one of our local Jacksonville Junior Volleyball Athletes who travels on the National 16yr old team

Pastor Carlos

One of my Favorite Videos!

This Vid was taken on a Mission Trip to Guatemala in 2006. The village is near Zacapa, Guatemala, called Pie de la Questa. Pastor Carlos was helping us pour the foundation in the church....and I couldn't help but admire his form in lifting the sand buckets and pouring them into the mixer. The truth is....these natives have been "lifting" (Power Clean) for thousands of years. The difference is they have figured out how to do it with great body mechanics, and very little effort (never mind the fact that every limb is exactly the same length!). Unfortunately....we Americans have to pay to learn correct technique! :-) PS - only a few more weeks until the Performance Keys Clinic with Coach Newton. Everyone around here is getting stoked.

Saturday

Warm Up: Athletic Development

Sport: 8x300m Sprints

2:30min rest between sets

WOD:

Back Squat - 5x3

Snatch Pulls - 3x3

CF Jax

Coach Tricey - at the recent NSCA Sport Specific Training seminar - photo credit Ben

Overhead Squatting the "Tug" filled with water

(WOD Courtesy of CrossFit Jax)

warm up

5min jump rope

2rounds:

pvc pass thrus x 10

Empty bar - push press x 15

Empty bar - back squat x 10

workout

115#/85# rx
10 sec. transitions btw movements

deadlifts
push press
squat cleans
SDLHP
thrusters
push ups
burpees
lateral bar jumps

9:00 of total work divided unevenly amongst listed movements. Athletes do not know the order or the exercises. After last interval 30 seconds rest. Then...

115# OHS x 20
115# G2OH x 25
Pull Ups x 20
1 Mile Run

Coach will record total reps on initial 9min - then the fun begins....Please BLOG reps and time

March 11

Warm Up:

11 PVC Overhead Squats

21 Ab Mat Sit Ups

21 Straight Leg Swings...each Leg

11 Push Ups

21 Straight Leg Deadlifts - empty bar

(2 Rds)

Skill:

Pistols on a Box

11 each leg

(2 Rds)

WOD: one of my favorites with a twist...

Deadlift

Box Jump

Double Under

21-17-15-12-9-6

Wednesday - Karen

What is in the water on Amelia Island?

Warm Up:

Coaches Choice...

WOD: "Karen"

150 Wall Ball Shots for time

-scale as needed

...then

1 mile run

Time and BlOG Karen + 1 mile run

...then...when rested:

Bent Over Row - 3x10

GHD Sit Ups - 2x15

Rotator Cuff - External Rotations on ground - 2x25

Congrats Andre and Stephanie!

Our Newest CrossFitter!

Tuesday - Squats-n-Sprints

A Motley Crew - Shooting Coach Newtons Cycling Strength Guide Sunday

Warm Up:

100m Lateral Hop (50m Lt/50m Rt)

50 Steps - Running in Place - knees waist high

50 Steps - Running - Leaning against the wall

30 Sec Handstand - during stand..complete 5 elbow breaks

(2 Rds)

Sport:

4 x 50m Sprints

(record fastest sprint)

WOD:

• Squat 3-3-3-2-2-2
• Dips (Use band if Needed) 10-10-10-5-5-5
• Row 1500m - pick a pace and hold it...stroke rate - 22-24 s.p.m.
• Take 3-4 Min rest between sets on Back Squats
• Take 1-2 min rest between sets on Dips

Monday - Burpees!!

LOVE our new platforms! Thanks Chad and Ben for all your help!

Warm Up:

200 Jump Ropes

40 Ab Mats

10 Air Squat to Tuck Jump

20 Side-to-side jumps (use platforms-to change elevation)

(2 Rds)

Sport:

Shuttle Run to Box Jump - M=-24"/ W=20"

(5 Rds)

WOD: Courtesy of CrossFit Nocatee

• 4 Burpees - every Minute on the Minute

then

• 21 Thrusters
• 21 SDHP
• 21 Push Jerk
• 21 Overhead Squats
• 21 Front Squats
• M=95lbs/W=65lbs

Burpees are done to start each round. Once done with Burpees...complete as many of either Thrusters, SDHP, PJ, etc... as you can within the remaining time. If there is any time left in the round prior to being done...you can rest. Example: if only 17 Thrusters are done in a round...you must complete your Burpees each minute on the minute and resume Thrusters until you reach 21.

Saturday - Michael

Warm Up:

15 Jumping Lunges (in place)

100m backward run

30 sec Handstand

5 Supermans

5 KTE

(2 Rds)

Sport:

1 Minute - Single Jump Ropes

WOD: "Michael"

• 800m Run
• 50 Back Extensions (25 Hip/25 Back)
• 50 Ab Sit Ups(25 Ab Mat / 25 GHD)
• 3 Rounds

Friday - Chelsea

No Warm Up...just "GO TIME"

WOD: Chelsea

• 5 Pull Ups
• 10 Push Ups
• 15 Air Squats
• 30 minutes
• Start round every minute on the minute

Thursday

Our recent Yulee High School Weightlifting Meet at West Nassau High School

Cameron Ponder-212lbs

Gymnastics Warm Up:

5 Front Levers on Rings

30 sec Handstand

10 Hollow Rocks (back on ground)

10 Tuck Jumps

30 sec L-sit OR knee raise on rings

(2 Rds)

Mini Sport:

8 Minutes Overhead Lunge - use empty barbell

-count reps

-lunge in place without traveling - one leg after the next-alternate

-stop lunging and rest when your elbows bend

-opposing knee must touch floor

WOD:

Minute 1

6 Broad Jumps

21 Ball Slams

Minute 2

21 Windmills (outside-empty bar on back. RT+LT =1 rep)

Minute 3

Push Ups (inside-record how many you do and total at the end)

3Rds...9 minutes worth of work. Only record the pushups.

Wed - Snatch / Push Press

Mandy and Shannon know Squat!

Warm Up:

200m Waiters Walk-(M=25/w=15)

21 Lunge steps w/kettlebell torso twist(light KB)

21 Box Dips-legs long/shoulders drop below elbows

21 PVC (bar overhead) Good mornings

(2 Rds)

Sport:

Snatch: 5 sets x 3 reps

(Work up to roughly 90% of 3 rm)

WOD:

DU

Push Press

Ladder format : 10-9-8-7-6-5-4-3-2-1

• Men- 135/95/75
• Women-95/75/55
• No DU's = x10

Tuesday

Ben a few years ago at the Turtle Trot 5k

Warm Up:

800m Run

21 Jumping Jacks

21 Surfer Pop Ups

(2 Rds)

Sport:

2000m Row for time - BLOG and www.concept2.com times

(go all out)

rest 10 minutes...

WOD:

11 Pull Ups

11 Dead-n-Burp (deadlift Burpees)

(3 Rds)

**shoot for a bodyweight deadlift***

(if you have a rip...tape it...no names...)