Friday, April 30, 2010

Shrimp 5k and Competition Control

Future CrossFitter Alec - at the Shrimp Parade yesterday!
WOD: 5k
Shrimp Festival 5k run/walk
-register at race site or packet pick-up at 7 a.m.
-if pre-registered - please join us for a photo at Main Beach Cabana at 7:30a
-race starts at 8a

Competition Control
-11am
-use this weightlifting "practice event" to determine your opening attempts in Snatch and Clean and Jerk.
-this practice will be run like a meet
-Regional Coach Joe Hanson and International Coach Harvey Newton will be coaching.
-Athletes from the Athlete Development Center will be lifting with us

Thursday, April 29, 2010

Friday Clean

Warm Up:
200m Run
11 Med Ball Cleans
11 Single DB Jerks (20lb)
11 Push Ups
(2 Rds)
Skill: Front Squat Review
WOD: Find your 1RM Clean
-take as many warm up sets as you need
-suggest 3 position clean with bar
-suggest 3 position clean with light weight
-Ramp up each progressive set with 10-20lbs until max is reached
-Please remember...we are finding a Squat Clean...not a Power Clean. Hip crease must go below the knees.
Weightlifting:
Clean: 5-3-3-2-2-1 (1RM needs to be 85% of max)
P Snatch + 3 OHS x 5 sets
Snatch Balance - 3-3-2-2-1-1
Press - 3x8

Parade Day

Name these calves and get a secret decoder pen and sticker! Email responses to:
coach@crossfitameliaisland.com
Warm Up:
800m Run
10 Empty Bar Push Jerk
(2rds)
WOD: Any Way you Slice it...
50 KB Swings
50 Double Unders
50 DB Squats (hold at side-M=30/W=20)
*Can be divided any way you wish. 10/10/10 or 15's or 20's or 50's.
**easy WOD today - prepare for 1RM Clean tomorrow, 5k Sat and Weightlifting Sat
Shrimp Parade Walkers meet at Buccaneer Field on Beach Street

Wednesday, April 28, 2010

Fight Gone Bad

fgb-t-shirt&h=57&w=100&zc=1&q=90






WOD: Fight Gone Bad

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:

  1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
  2. Sumo deadlift high-pull: 75 pounds (Reps)
  3. Box Jump: 20" box (Reps)
  4. Push-press: 75 pounds (Reps)
  5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Blue shirts this Saturday for the 7:30a picture before the Shrimp Run 5k at the Main Beach Pavilion
Singlets and Shoes optional for the Competition Control in the gym at 11a

Monday, April 26, 2010

Snatching Fran

Fran?

fdrescher_r564x423.jpg


WOD: Snatching Fran
Snatch
Pull-up
21-15-9
Sandbox Weightlifting:
3 Pos Snatch
P Clean - Below Knees
Snatch Lift Off
Hang Clean Pull Below Knees

Shrimp Week

Crustacean Notes (for the week of April 26 - May 2):
  • No class Thursday night - due to Shrimp Parade. Ever walked in the parade?
    • CrossFit and C14F would love to have you walk with our float. There is most definitely a FREE t-shirt in it for you and a few miles....
    • Please reply to this email if you are interested! :-) Line-up starts at 4p - Thursday night.
  • Avoid the line and register for the Shrimp Run/Walk at www.active.com; today!
    • 7:30a picture at the Main Beach Pavilion; Run starts at 8a
    • If you need help with pacing or need a running partner - please let Coach Tricey know (tg@crossfitameliaisland.com) - she is the expert! :-)
    • Please wear your BLUE t-shirts - we should have a HUGE team at the event!
    • Should be obvious...but we will be moving class to 11 a.m. from 8:30a
  • 11a - Weight Lifting with Joe Hanson and Harvey Newton - Saturday a.m.
    • Find out your 1RM Snatch and 1RM Clean and Jerk
    • If you are planning on lifting on May 8th - I need your entry form with USAW # on it by tomorrow. Thus far, I have John, Chelle, me, and Kai committed. Would love to have 5-6 more. I will be outfitting you in our new Sandbox Weightlifting t-shirts as well as paying for your meet entry.
    • Still hosting Friday afternoon practice at 3:45p

Sunday, April 25, 2010

Monday - Press

Congrats to Cameron Ponder - YHS - 3rd Place State Weightlifting
360# Bench /255# Clean and Jerk - 615lb Total
Congrats to Emma Godfrey for Track and Field - 8th Place with a :68 sec 400m
and a 5:33 - 1500m Run. Wow!

Warm Up:
10 Double Unders
10Push Ups
10 Ring Dips
10 Pull Ups
10 Box Jumps
(2 Rds)
Sport:
Tire Flips - How many in a minute?
2 Rounds
WOD: Press
5-5-5-3-3-3-1-1-1

REST!

Last night ate at Salt Life at Jax Beach for the 1st time. Had one of my most favorite dishes of all time. Under the Tuna, which was flanked by avocado, was spinach and sticky rice on the bottom. Unreal. Never mind what is in the top right of this photo...
Can this really happen for $15.00? Try it and please let us know of any Paleo/Zone meals you know of. Together we can win the war!


More on Repair:

Muscle Repair: Making A Good System Better, Faster; Implications For Aging, Disease

ScienceDaily (July 17, 2005) — BETHESDA, Md Skeletal muscles naturally repair themselves very efficiently after injury. But when they don't, otherwise successful recovery following damage from overuse during exercise, surgery or trauma can be stymied. Furthermore, as we age, muscle repair slows noticeably, and in Duchenne Muscular Dystrophy and other degenerative muscle diseases, normal repair functions can't cope with disease progression.



Researchers from the University of Illinois-Chicago (UIC) and University of Michigan report that while "skeletal muscles possess a remarkable capacity for regeneration" and self-repair, deficiency in the plasminogen activator inhibitor-1 (PAI-1) actually promotes muscle regeneration, making PAI-1 "a therapeutic target for enhancing muscle regeneration."

Moreover, they realized that the plasminogen system interacts with the inflammatory, growth factor and other systems in a complicated manner, indicating that the plasminogen system likely has multiple functions.

For instance, Koh noted that "the inflammatory process can be a double-edged sword for muscle repair. Inflammatory cells can exacerbate an injury, but they also can produce substances that may be required for repair. We would speculate that anti-inflammatory drugs may not be such a good idea if they're inhibiting repair-promoting macrophage functions; they may give some short-term relief following injury, but muscle repair may not be as efficient as it would be without these drugs."

Sat - 12 min

WOD:
2000m Row
then...
as many Deadlifts as you can get within the 12 min time limit
M=285
W=185

Thursday, April 22, 2010

Friday - Pullup Bench

WOD:
Reverse Pull Up/Bench Press Ladder
10-9-8-7-6-5-4-3-2-1

*Bench Press:
L1 = Bodyweight
L2 = 75% Bodyweight
L3= 50% Bodyweight
Athletic Development:
1. Hang Power Clean - 4 sets x 3 reps
2. Clean Pulls - 3 sets x 3 reps
3. S. Jerk Press - 4 sets x 3 reps
4. Window Washers - 3 sets x 10 reps
5. RDL / Row / Scap Shrug - 2 sets x 10 reps each

Time Priority

Thurs WOD:
3 Minutes: Box Jumps
1 min Rest
3 Min: Pullups
1 min rest
3 Min: Thrusters (95/65)

*record scores for each event

Tuesday, April 20, 2010

Wed - Farmers Walk

WOD:
800m Farmers Walk
Men = 24kg in each hand
Women = 16k
*Each time you have to stop OR set bells down you must:
10 Push Ups
10 Air Squats

Tuesday

1 mile run
30 GHD Sit Ups
30 Air Squats
800m Run
20 GHD Sit Ups
20 Air Squats
400m Run
10 GHD Sit Ups
10 Air Squats

Sunday, April 18, 2010

Monday - April 19

 Mark Carter
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
  • 95 pound Squat clean, 30 reps
  • 30 Pull-ups
  • Run 800 meters
3 rounds for time.

CrossFit Games- May 28-30

Coach Cooper (CrossFit East) writes:


I am now prepping the CrossfitEast Family volunteer list the Games . If you are interested please relay me the following:

1. Day you can help, Times if there is a restriction

2 . Specialty if you have one (Security, Level One, Medical , etc )

3. Please only write if you are SURE you can help: tj@crossfiteast.com

Don't forget that the Southeast Regional’s Qualifier for the 2010 CrossFit Games will be held right here in Jacksonville from May 28-30, 2010. The event will take place at Ed Austin Park off of McCormick Road.

Here’s a rundown on why you need to be there; ( Thanks Chris !!)

Our Affiliate Cup team will be competing at the Regional’s!

CrossfitJax, CrossFit Southside, CrossFit Nocatee and CrossFit Daytona will be showcasing their talented athletes at the competition as well.

The CrossFit East family will be representing in full force and we hope that you will come out and show us your support!

if you really want to see what REAL fitness is all about, a true test of who is the fastest, strongest and who is the most conditioned athlete, then come out and see for yourself!

Use this sheet and send it back, or just an email.

Name

Affiliate Branch

Specialty

Date of assistance

Restriction Notes


Saturday, April 17, 2010

Sat - Katie Ride for Life

Katie Ride (bike) for Life today
you choose: 30k, 60k, 100k, or 100mi

Katie Caples
former student athlete of what is now CrossFit Amelia Island
www.katierideforlife.org

The Katie Ride started as a cycling event in which novices to advanced riders participated to raise awareness of the need for all of us to make an organ donation commitment. The Katie Walk, which was added in 2009, is another opportunity for you to tell the story, raise funds and have a good time with friends.
Riders

The cycling event offers courses of varying distance from 15 to 100 miles with full support along the way. The Katie Walk offers a 5k and 10k walk through beautiful Fort Clinch State Park. Funds raised by participants of both events help underwrite LifeQuest's Decision:Donation education program that is presented to high school freshman and sophomores.


Athlete Development:

Snatch - 5, 5, 3, 3, 2, 2

Back Squat - 5, 5, 5

Clean Pulls - 3, 3, 3, 3, 3

Bent Over Row - 10, 10, 10

Friday, April 16, 2010

BlackJack Friday!


Welcome Brian and Kathryn! Enjoy the CrossFit Journey!!!
Warm Up:
500m Row
25 Pull Ups
20 Double Unders
20 Walking Lunges
25 Push Ups
20 Arm Circles - LT
20 Arm Circles - RT
WOD: "BlackJack"
7 Thrusters (95/65)
7 Burpees
7 Box Jumps (24"/20")
7 Rounds
Athletic Performance:
Hang Power Snatch - find out 3RM
Clean - find out 3RM
Power Jerk - find out 3 RM

Thursday, April 15, 2010

Congratulations!

Craig and Cris McFarland's CrossFit Kids
www.crossfitramstein.com
Germany

Craig and Cris...two of our visitors and son to our CFAI member Jim McFarland sent this in:

"My girls devised their own WOD yesterday: 3 rounds of: 4 back squats with a stick, 4 presses to handstand on paralettes (assisted), 4 overhead squats with a 10 lb bumper plate, 4 deadlifts with a 44-lb kettlebell, and 4 pushups. They came up with the exercises and drew out the lanes with chalk in our backyard. Here's Anna doing her overhead squats."

Congratulations Team Club 14 Fitness!
Thursday night...Rae Lane and her Club 14 Fitness staff won the Chamber's Small Business of the Year Award!

Congratulations to all the team members who made this possible! Go Team and Go PRO!

Thursday - DT

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
Five rounds of:
  • 155 pound Deadlift, 12 reps
  • 155 pound Hang power clean, 9 reps
  • 155 pound Push jerk, 6 reps
Scale as needed:
135/85
95/65

Tuesday, April 13, 2010

WEdnesday

Warm Up:
800m Run
40 Ab Mat Sit Ups
(2 Rds)
WOD:
100 KB Swings

This second section is for optional athletic performance workouts. Most of the athletes we are working with are in the afternoon: FBHS Wrestling, JJVA Volleyball, and Yulee Weightlifting. These WOD's are done instead of the CrossFit daily WOD.
Athletic Performance:
1. Power Snatch 4x3
2. 3 Fr Squat + 1 Jerk - 4 sets
3. Deadlift - 85% Max 3sets x 3 reps
4. GHD Sit Ups - 3x15

Sunday, April 11, 2010

Monday, April 12

So...
The next 30 days are going to get pretty interesting.... One of our Coaches had a 'big' idea (personally...I can't wait to do some of these....and coach the rest!):
1. Each Coach writes down 6 WOD's
2. We take all the WOD's and throw them into a hat. Hopper Style...
3. Last week Friday and Saturday's athletes drew out WOD's from the hat in no particular order.
4. We posted the WOD's in order on the White Board for the next 30 days- IN ORDER as they were pulled.

We will leave the WOD's up on the Board for Monday and then pull them down.
What a 15 yr old Clean looks like.
Warm Up:
6 Minutes of Rowing - 3min at 3:45 and 20 strokes/min pace. Then 2nd 3 minutes at 2:30 or less pace - still keeping the 20 strokes/min pace
2x - 30 second Hand Stands - 15 sec rest between efforts
2x - 15 reps of Front Squat/Jerk - Jerk on the ascent of the Front Squat. Recover Jerk as if the bar weights 200 lbs.

Sport:
Side-to-side box jumps; where each foot must touch floor and top of the box. Over the box = 1 rep. Back over the box = 2 reps. Etc...
WOD:
15 OHS (M=95/W=65)
21 DU's
4 Rds
What a 60 Year Old Clean looks like.
Point being...it doesn't matter what age...this full body - multi joint exercise of one of the best for overall body conditioning!

Saturday, April 10, 2010

Results!

What a great day for our Yulee High School Boys!
One - 1st place finish
Four - 4th place finishes
*the best the school has every done. This event was sectionals; where each athlete must have placed 1st or 2nd at Sub-Sectionals in order to lift in the meet. This meet included over 10 teams from the greater Jacksonville area. Our 1st place finisher Cameron Ponder will be headed to State in 2 weeks.
What a Great Day at the Beach today!

Friday, April 9, 2010

Beach WOD - SAT

How is your CrossFit East History? Who are these guys?


All correct answers get a CrossFit Amelia Island Sticker and Pen! WoooHooo!!!

Warm-Up:

Run 3 minutes down the beach and 3 minutes back...then...

30 High Knees

30 Push-Ups

30 Skips

30 Air Squats

WOD:

With a partner, wheelbarrow from one pole to the other (can switch back n forth)

25 Mountain Climbers on Sand “berm?” (both must complete before moving to next exercise)

Lunges in water from far pole back to start (Approximately 50m)

With a partner, fill up sandbag and drag back to far end, empty and run bag back to start


AMRAP - 22 minutes

When: 8:30a

Where: Sliders Beach Access

Cost: zero...bring your friends...if you have any

Attire: Some of you may get wet...bring washables

Thursday, April 8, 2010

Friday, April 9th


CROSSFIT KIDS RULE! THANKS COACH KATY FOR ALL YOU DO!

Warm-Up:
500m Row
25 Pull-ups
20 Double Unders
20 Walking Lunges with Bumper Overhead
25 Push-ups
20 Large Arm Circles Forward then 20 Backward

Skill: Deadlift Review
4 sets of 3, adding weight each time

WOD: Our last "Girl Gone Wild"...DIANE
  • Deadlift (Rx 225 lbs or as determined by your coach)
  • Handstand push-ups
21-15-9 reps, for time

Updates

Just a few quick updates:

1. Rumor has is Tricey is planning a Beach WOD for Saturday...no speedo's yet... no worries.
2. Anyone interested in going to Coach Hanson's place (Athlete Development Center) for the 4:30p WOD on Friday night (4-9-10) is welcome. It is an 'old school' Rocky time gym - but will just be us plain Sandbox folk. Maybe a few from Nocatee including the Diesel. Going to work on C /J with some Pulls and Snatch; I am sure...
2.5 Have you entered for the Katie Ride for Life yet? We would be honored to have you ride with us. The ride will be the days WOD.
3. On Saturday, May 1, iron-up your blue shirts....we would like to invite you to run with us as a team in the: Shrimp Festival 5k Run. Entries are late after April 17th.
4. Please see the weightlifting club notice on the board by the office. If you haven't see the notice yet please see this guy:
Photo credit Jeff

Wednesday, April 7, 2010


Well, there was a request for a "pilates-type" workout...




And then there was a request for a "sledgehammer" workout...






Now THAT'S what I'm talkin' about!!!

Warm-Up:
400m run
20 PVC golf swings - right and left
20 ball slams
20 air squats
10 Bruce Lee Push-ups
(3 rounds)

WOD:
200m with med ball (m=20, w=14)
30 dips on outside bars or boxes
30 double unders
15 SLEDGEHAMMER on tires (15 each side)
(4 rounds for time)


Tuesday, April 6, 2010

Wednesday, April 7th

I feel a beach day coming...

Warm-Up:
100 Jump Ropes
25 PVC OHS
25 Jumping Ring Dips
20 High Knees
20 Arm Circles
(3 Rounds)

Skill:
Thruster Review with Empty Bar
3 sets of 5 adding weight each time
*Think about keeping a great front rack position and massive hip extension.

WOD: FRAN!
  • Thruster 95 lbs (or appropriate weight as determined by your coach)
  • Pull-ups
21-15-9 reps, for time

Monday, April 5, 2010

Tuesday, April 6th

Kelly, Kelly, Kelly, Kelly....
Check out this video: Kelly Song

Warm-Up:
250m Row
20 walking lunges
10 push-ups
15 PVC pass throughs
(3 Rounds)

Skill:
15 KB Swings
30 sec Handstand Push-up
10 KB Swings
30 sec Handstand Push-up
5 KB Swings
20 GHD Sit-ups

WOD:
3 Rounds of Kelly for Time
1 Round:
Run 400 meters
30 box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Sunday, April 4, 2010

Monday, April 5th, 2010


Obviously the guy in the black shorts has missed SEVERAL CrossFit Workouts....

Get ready for a week of the "GIRLS GONE WILD!" In the spirit of Spring Break, we will be "celebrating" all week so BE READY!!!

Warm-Up:
Run Steps 3x
25 Good Mornings w/PVC
25 Air Squats
25m Waiter Walk w/Bumper
100 Jump Ropes
(2 Rounds)

Skill: Coach Lane made us proud this weekend!! He did an AWESOME job at the clinic with Coach Newton. Try to make one of these next time around...here's just a taste of what we did on Saturday.

Snatch Progression w/ empty bar
3x5 Snatch from Hang position
3x5 Snatch from Knee position
3x5 Snatch from Shins/floor position

WOD:
Isabel
Snatch 35 times for time
Rx Wt - 135lbs, Coaches will adjust individually as necessary



Happy Easter! Rest!





One of Coach Newton's Q and A from his site:

Q: What’s the scoop on benefits and drawbacks of high reps vs. low reps, high load vs. low load when weight training?

A: There are no black and white answers, but plenty of shades of grey. Generally speaking, if you use low intensity (light resistance) and can perform more than 15 reps, you are working muscular endurance. Again, generally speaking, if you use heavier intensities and can only execute six or fewer reps, this protocol is considered the best for strength gains. It’s that area in-between, say eight-12 reps, where it is normally expected that one will have the greatest gains in muscular hypertrophy, or growth.

True enough, weightlifters and powerlifters, the most advanced strength/power athletes, tend to train with fewer than five reps. And bodybuilders, those seeking the most muscular growth, tend to work moderate reps in the eight-12 range. But, that’s not to say that the average person, likely to train in this moderate range, is likely to gain much muscular bulk. Too many other factors are involved.

It does suggest that those who train with light weights and higher repetitions are pretty far removed from the training that we think produces increased strength.

It’s been my experience that most females and a large percentage of endurance athletes (both genders) think that lifting heavier weights results in gains in muscular bulk (something they do not want). It’s an age-old myth, one not likely to change any time soon. The one known result of lifting heavier weights (assuming one has properly prepared for this challenge) is that strength levels tend to increase. Whether or not one gains significant muscular hypertrophy is probably more determined by genetics, diet, and training priorities.

Endurance athletes, for some odd reason, like to treat the weightroom as another endurance sport, keeping the heart rate high and not resting adequately between sets. As a result, they train cardio-respiratory fitness, the same as when they train for their event, but do not gain strength. In my opinion, most people should not seek cardio-respiratory benefits in the weightroom; this is a place to get stronger and gain power.

For most of us, training across the entire repetition continuum probably makes the most sense. There’s no reason to attempt heavy efforts if you’ve not established the proper muscular and nervous system integration needed for high-intensity work. So, the first year of training may include no high load, low volume training. Conversely, weightlifters and powerlifters do start off (sometimes a bit prematurely) with high intensity work when they should establish a more solid base through moderate training.

All repetition schemes have benefits and drawbacks. Creating and utilizing a sound periodized training program after an initial year of general training in moderate loads and volumes make the most sense for the typical lifter.

Friday, April 2, 2010

Saturday - Fort Clinch Run!

Dawn at Fight Gone Bad 2009

WOD: Fort Clinch TRAIL run
(optional road run...if needed)
-meet at Atlantic Ave Rec Center at 8:15a
-Bring $1 to get in or make friends with Chad - he will have the CF park pass...
-anyone who is late...gets to run in front
-complete anything form 1mi-6mi - your choice. BLOG and record your run distance

Thursday, April 1, 2010

Chipper Friday...

Image stolen from www.Newton-Sports.com
please come by to say hello to Coach Newton Friday, or have him sign your copy of Explosive Lifting for Sports. We will be working out with the Yulee HS at 5pm tomorrow.

The chipper format is a classic CrossFit structure. You have a large number of tasks that you complete in order. They are designed so that as you fatigue in one task, you switch up the demands and keep going. There is a cumulative effect of course, but the variety allows for incredible metabolic demand.

The variety also becomes a great equalizer. Everyone has strengths and weaknesses, and when the workout has ten elements, both are likely to be featured.

Warm Up:
150 Jump Ropes
10 Jumping Lunges
(5 Rds)
WOD: Chipper Style
(only 1 person working at a time, ideally teams would have 1 male and 1 female. Work can be split unequally between partners)
100 Burpee's
100 Wall Balls (20/14)
100 Pull Ups
100 Double Unders
2 400m Runs
100 Thrusters (95/65)