June 1- Tuesday

Memorial Day Workout

great friends, surf, and perfect weather!

although highly contested win today on round 1 of 9 - between Coaches...Erin, Chad, and Doug...some of us feel this photographic evidence will leave NO DOUBT. Jury will convene Tuesday regarding "premeditated" interference. Q: "Was Bailey directed to purposely attack any competitors - in close proximity to her father?"

Monday's WOD:

50m Burpee Broad Jump

25m Bear Crawl

*Fill a Sandbag

15 Sandbag Swings in knee deep water

100m Sandbag Run in knee deep water

50m Tire Throw

(3 Rds)

Still waiting on a few more June WOD's from you guys. Ask your friends to see if they have turned them in yet. We need WOD's from EVERYONE!

Tuesday

Dirty South Regional Event #2:

AMRAP: 12 Minutes

HSPU (M=20/ W=10) - "Buy in" - only on 1st round

20 Double Unders

10 Box Jumps (M=24/W=20....although it was 24" at Regionals)

10 Lunge Steps (Sandbag was used - we will use DB's - M=30/W=15)

Memorial Day

When: 8:30a

Where: Scott Road Access

Cost: Free

Who is invited: All ability levels

Saturday Skills

Warm Up
200 meter run
15 Ab Mats
15 Tuck Jumps
15 Hang Power Clean (Bar Only)
2 Rounds

Skill
2 Rounds For Time:
1 Rope Ascent
3 Muscle Ups (can be jumping, self-assisted, or 3 pull ups and 3 ring dips per MU)
5 Hand Stand Push Ups
(scale by using ab mats to reduce range of motion, performing push ups while in pike position, or push ups with feet on box)


WOD
For Time:
10-8-6-4-2
Power Clean 155#/95#

50-40-30-20-10
Double Under (x4 Singles)

Looks like: 10 power cleans, 50 DU's , 8 Power Cleans, 40 DU's and so on...

Friday

Dinner for the Crossfit Athlete

Warm Up
15 Frankenstein Walk to Lunge
10 Inch Worms
10 Front Squats with Bar
5 Broad Jumps
2 Rounds

Strength
Back Squat 8x2
*use the same weight for all 8 rounds, should be around 75% of 1RM*

WOD
Tabata Row x 2
*16 intervals of 20 seconds of work followed by 10 seconds of rest*

Thursday

Warm Up
15 Air Squats
15 Clapping Push Ups
15 Double Unders or attempts
15 PVC Snatch Balance
3 Rounds

Skill
Muscle Up Work 3x5:
Set up rings so that you can work through the muscle up progression with your feet on the floor. Use you legs to create "assistance" to help you through a slow motion version of the movement. Practice keeping the rings tight to the body and pulling your head forward through the rings.


WOD
5 Minutes Alternating as Needed:

• KB Swings 24K/ 16K
• Ring Rows

1 Minute Rest

3 Minutes Same Movements

1 Minute Rest

2 Minutes Same Movements
this scheme is courtesy of my friend "The Clerk"

Total number of reps is your score

Memorial Day WOD is coming!

http://vimeo.com/2016258

Time: 8:30a

Where: Scott Road Access

Cost: FREE - so bring a buddy!

What to Bring:

-Towel

-Clothes to get wet in

-Good attitude!

-Boggie Board, Surf Board, Jet Skis, Wind sail

-a Paleo Treat for all to enjoy after the WOD

*please stay with us for an hour and soak up some SUN and FUN. We will have a table, water, and shelter for food. Bring your chairs and hang out!

Warm Up
250 meter row
10 Back Extensions
12 KB Swings
15 Steps Over Barb Wire
3 Rounds

Skill/Strength

Tabata Hand Stand Holds
Coaches will not start time each interval until all athletes are in handstand or modified position.

WOD
courtesy Crossfit Park City

AMRAP in 20 Minutes:

3 Rounds of Cindy
(5 pull ups/10 push ups/ 15 air squats)

3 Deadlifts
m 275#/ w 155#

June WOD's

Alright...let us have 'em! What is your favorite/best invented WOD?

Athletes Run

Warm Up
100 Jump Ropes
25 Mountain Climbers
15 High Knees
15 Leg Swings
25 Ab Mats
10 Burpees
50 Jumping Jacks
1 Round

WOD
400 Meter Sprint
1 Minute Rest

400 Meter Sprint
1 Minute Rest

800 Meter Run
2 Minute Rest

2 Mile Run


*Run as fast as possible each time. It should be nearly impossible to start the next run*

MONDAY

Sunday Surf

Warm Up
200 Meter Run
15 Air Squats
10 Push Ups
Mobility Movement of Choice
3 Rounds

Skill
5 Rope Climb Attempts

WOD
Courtesy of European Regionals

20 Pull Ups
20 Box Jumps 24"/20"
20 Toes to Bar
then

4 -25 meter Overhead walks
Men 155#/W95#
Clean and Jerk barbell, keep weight locked out overhead while walking 25 meters. Drop the bar at 25 meters. Repeat 4 times. Bar must be re-cleaned and jerked from the ground at the beginning of each 25 meter walk.
then

20 Toes to Bar
20 Box Jumps 24"/20"
20 Pull Ups

Yulee Athletics and Young CrossFitters!

A USTA Jr. Tennis Tournament was held Saturday, May 22nd at the Yulee High School Athletic Complex. The tournament was sponsored by the Yulee Tennis Foundation, coached by Michelle and Vishnu Maharaj. There were 28 total competitors from Nassau County and surrounding areas. Congratulations to one of our 11-year old CrossFitters from the Yulee team, Emma Clare Godfrey, for placing 2nd overall! The winner was Kelsey Johnson, 16, who attends Fernandina Beach High School.

Go CrossFit Kids!

We LOVE posting accomplishments by our CrossFit Kids so please email us pics and details when one of our own shows his or her stuff!!

Tire Flip Marathon

CF East Coach TJ Cooper

Warm Up:

800m Run

30 Ab Mat Sit Ups

11 Empty Bar Push Jerks

(2 Rds)

WODs:

40 Tire Flips for Time - you choose the tire weight

Friday

Warm Up:

200 Jump Ropes

15 Alternate Toe Touches-PVC

15 Push Ups

15 Knee Hug-to-Lunge

(2 Rds)

Skill:

Eye Jerk

WOD:

50 Sledge Hammers RT

50 Sledge Hammers LT

600m Med Balls Run

50 Ring Dips

50 Ab Mat Sit Ups

Thurs

WOD:
OHS- 5 sets x 3 reps
all at 70% of your 1rm

then...
5 burpee pull-ups
11 DU's
5 Rds

Strap Your Running Shoes On - Revised Information:)

Liberty Run 5K/10K on AIP

Saturday, May 29 8:00a

at Amelia Island Plantation, Fernandina Beach, FL

The 1st Annual Liberty Run on Amelia Island offers an event for racers, runners, and walkers. A 10K Run, 5K Run/Walk, and a 1M youth run meanders through the beautiful, tree-canopied Amelia Island Plantation resort. Awards will be given out to the top male and female winners in each age category. Breakfast before and after races will be available for purchase. read more

Price: Until 5/15: $20/adult; $10/child (12 and under); 5/15 - race day: $25/adult; $15/child (12 and under)
Register on www.active.com

The 1st Annual Liberty Run on Amelia Island offers an event for racers, runners, and walkers. A 10K Run, 5K Run/Walk, and a 1M youth run meanders through the beautiful, tree-canopied Amelia Island Plantation resort. Awards will be given out to the top male and female winners in each age category. Breakfast before and after races will be available for purchase. Pre-register for a free race t-shirt. Day of registration available at venue.

Wed

Warm Up:

11 Supermans

1 Cargo Net Climb

21 CF Kids - Duck Walk Steps (butt on heels)

11 Push Ups

(2 Rds)

Skill:

Muscle Snatch w/Clean Grip (from shins)

WOD:

200m KB Run

• 24/16
• Start with 11 Swings
• Run with weight for 200m; then repeat
• 8 Rds

Jackie Plus Some

I miss Kate!

Warm Up: none

WOD: Jackie plus

Jackie plus 800

1000 meter row Thruster 45 lbs (50 reps) Pull-ups (30 reps) 800m Run

Monday

Brad at the Beach in 2007

Warm Up:

100 Jump Ropes

15 Back Extensions

15 KTE

15 KB Swings

(2 Rds)

Sport:

10m Sprints

10 times

WOD: Courtesy of CrossFit Ramstein, Germany

Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

Increase the load each round. Each Rd will be timed separately. Rest as necessary between rounds.

Sunday - REST and RECOVER

Heidi Stevens - with her 3rd place trophy

"I can't believe I did it!"

Heidi and her Husband Scott

Over 30yrs old Class

During individual posing

The final 3

CrossFit Amelia Island has been honored to work with Heidi Stevens for the past 4 months. Heidi came to us with an interest in preparing for the Ancient City Classic Bodybuilding, Figure and Fitness show.

Heidi works for Baptist Health in SouthSide Jax as an Exercise Specialist in their Physical Therapy Department. She lives at the Beaches and when she isn't working out near her home at World Gym she is training with us. Most of our Coaches and Athletes have had the chance to meet Heidi as she has been traveling to Amelia Island 3-4x/week. No doubt both her her husband, Scott and their two kids have felt the impact of her intense training over the past 16 weeks. We congratulate all of them on her success.

Within the past months she increased her training to decrease bodyfat and increase her Lean Body Mass; performing two workouts per day. Usually this started at 5a.m. with a smaller session and then finished her second session around 7pm.

Heidi stuck to our CFAI Paleo diet with a few modifications on the final two weeks of preparation. In the end she ended up putting on about 3-5 lbs of Lean Body Mass and decreased her bodyfat by over 10 lbs.

She was able to stick to our rigorous CF WOD's. While others spent HOURS in the gym...Heidi was able to keep her intensity HIGH with CF and cut the usual preparation time spent in the gym in 1/2.

Way to go Heidi!

Saturday

John on a nice Snatch in the recent Jacksonville Meet

Warm Up:

200 m Run

20 Alternate Split Lunge Squat Jumps

10 Jump Squats

10 Push Ups

(3 Rds)

WOD:

50 x 7 Count Bodybuilders with Weight

• To be done with Dumbbells
• Complete a push up while holding Dumbbells
• While holding onto weights stand up (actually kip to feet) directly into a SQUAT Clean
• Push Press Dumbbells overhead and lock out elbows
• Men = 30 / Women = 20

Friday

Melissa from CF Daytona at FGB 2009

Warm Up:

Outside Athletic Development Warm-Up - 5 minutes

• Knee Hug to Lunge
• Frankenstiens
• Kareoke
• Side Hops

Skill: Front Squat Review

• Feet, eyes, elbows, knees out, hip depth, rack position

Strength: Front Squat

4 sets x 3 reps @ 75% of 1RM

WOD: 1 Rd of Michael

• 800m Run
• 50 Back Extensions
• 50 Ab Mats

AMRAP

Warm Up:

200 Jump Ropes

15 Box Step Ups

10 Push Ups

(2 Rds)

WOD: AMRAP in 20 Minutes

15 OHS - Empty Bar

15 Wall Balls

15 Pull Ups

15 Bruce Lee Push Ups

Helen

WOD: Helen

400m Run

21 KB Swings

12 Pull Ups

(3 Rds)

*24k/16k on Bell Swings

**Make Pull-ups legit. Make 'no doubt' in anyone's mind that your chin is above the bar!

Tuesday

WOD:

500m Row

9 Deadlifts - 225/185

11 PullUps

3 Rds

*Save some room for desert: Helen tomorrow...

Thruster Monday

Our Newest CrossFit Amelia Island Member

Reagan Richardson

Daughter to Barry and Leanne Richardson

WOD:

Thrusters: 10-8-6-4-2

DU's: 50-40-30-20-10

L1=135/95

L2=95/75

L3=75/55

Job Well Done!

Well...we did it. Our 1st official Sandbox Weightlifting Team competition. This "rag-tag" group of people came together as a team. It was pretty funny actually. There were teams with beautiful uniforms, warm-ups and some who conducted "private" team meetings to strategize. Our TEAM kinda showed up with a goal of doing the best job we could do. Our "ragged out" guys showed up in wrestling singlets, Yulee High School singlets, Adidas singlets, tennis shoes, and random hair do's. Truly a Motley Crew...and we cherished it.

In the end...we had some who scored Personal Records (PR's) ...and some who knew they could have done better. Unanimously, all of us found out that we needed more time under the bar. Even Andrew...our best lifter (105 Snatch / 128 Jerk) said he needed more training time.

The great thing about all this is that we initially agreed to only 'go in and do our best'. We weren't focused on "WINNING" or "Conquering our competition". At the end of the day....we found our TEAM narrowly beaten for the Overall Team trophy by the reining National Champions; Accel Sports. The final team score (total medals won) was Accel 44pts....Sandbox 39pts.

6 teams were competing for the overall title!

What a great day of lifting; taking some to the FAR reaches of their comfort zone! :-) Everyone looked great in their respective "onzies". Now....we need to work on the ladies team for the Sunshine State Games in June!!! :-) Ladies....any takers?

I am so PROUD of you guys. Congrats to all the finishers!

Kai - 1st Place

Spencer - 2nd Place

Ian - 2nd Place

Clay - 2nd Place

John - 4th Place

Jake - 3rd Place

Cameron - 2nd Place

Andrew - 1st place

Doug - 3rd Place

Saturday, May 8

BRING YOUR RUNNING SHOES!!!

Warm Up: Dynamic Stretching

WOD: 10k for time!...a shorter, alternate route will also be an option:)

Friday

WOD:

Ground to Overhead: 10-9-8-7-6-5-4-3-2-1

PullUps: 2-4-6-8-10-12-14-16-18-20

May 6-Mystery WOD

Warm Up:

Jump Rope - 5 min

WOD:

5 Tire Flips

After each flip - jump into the tire and back out

11 Back Squats

(4 Rds)

L1 = Bodyweight

L2=75% Bdy Wt

L3=1/2 Bdy Wt

Wed - Tabata Dead

WOD:

Tabata-

Deadlift

Burpees

8 minutes - total time

Dead then Burpee - alternate

Record total number of reps

Tuesday 5k Row

One of our favorite Rowers...Bob Awtry - 92 yrs young

WOD: 5 k Row for time

• Post time and fan setting
• Please log onto www.concept2.com and log meters and time
• Please see white board to sign up for a rower! Times start at 5:30a and continue through 7p. If you can't make it back into the club - please call the front desk at 261-0557 and have the front desk sign you up for a row time tomorrow. With only 7 rowers....I would hate to have someone 'sit-out' and watch for 5k! :-)

Monday - Shoulder Triplet

WOD:

250m Row

7 Press

7 P Press

7 Power Jerk

(4 Rds)

Rest - Sunday

What a great day!

Not sure how many Personal Records (PR's) were set in the Shrimp Run -5k - Saturday...but there were a BUNCH! Thank you all for running and for pushing yourselves to the limit. Please post/blog your times when you can. Also...please add the times to the sheet on the white board - which records most of our CrossFit scores.

Our First Competition Control

Special Thank You to Coach Hanson and the entire Athlete Development Training Center for coming up to train with us. Also thank you to Coach Newton for coming to help with our 'little' meet. What a record unexpected turnout! Thank you all for your support....now....we are ready to push for next weekend. www.accelsportsperformance.com