*Only a couple more days until this site goes away....are you ready? :-)
Monday, July 26, 2010
Sunday, July 25, 2010
Friday, July 23, 2010
Thursday, July 22, 2010
Wednesday, July 21, 2010
Tuesday, July 20, 2010
Monday, July 19, 2010
Sunday, July 18, 2010
ROTC Monday
Meet at High School for a
WOD: ROTC MONDAY!
Corner of Citrona and Hickory
*PS - We will be permanently switching over to our new site (which has the BLOG posts on it) on August 1, 2010. www.sandboxathletics.com . This site will ....go away....sorry!
Recovery Day
National Strength and Conditioning Association National Conference - July 2010Notes:
No doubt this conference was packed with industry studies, abstracts, a massive trade show, and speakers from around the world. There was talk of actin and myosin cross-bridges, sliding filament theory, supplement/ergogenic enhancement, and sports performance in general. No doubt our field is "accelerating" in it's development and coming out of the shadows.
One of the best lectures I attended this week was from Dr. Loren Chiu, CSCS. His discussions on "Force" and "Load" - not being the same thing was fascinating. He also called all of us "Professionals" out. He has asked us to start using the tools we learned in school to start completing "original" research. Most of the studies that are sited today in MANY of the lay press are reproductions of younger studies that have used 'non-original' work. He sited many original studies, that without them we would be nowhere in our profession:
- AV Hill, works in 1922 and 1938; which used heat displacement to evaluate muscle power. Without this work...we would NOT be able to measure muscle strength today
- Stone, et al. -1983; Metabolic and body composition training programs. Without his work - we would not know how to develop muscular strength in our bodies. This boils down to sets, reps, rounds, and time vs. intensity.
- Frey, et al. - 2009 - mechano-sensors; Ballistic vs. Slow Static Contractions - recruitment of more motor units will generate higher Force generation. We see this with Maximal Strength Training vs. Explosive Strength Training. One will provide Strength....one requires the body to be more athletic thus improving Explosive Power.
Ultimately, his desire was to encourage us to spend some time being a professional. Be a coach, be a trainer, be a motivator. But...spend some time in the literature, dive into the studies, be a PRO. Do some work on your own within the collegiate and professional literature. Find out where this field we LOVE came from.
Saturday, July 17, 2010
Sat row in the Park
TJ Cooper of CF East
WOD: 5k row for time
(alternate: 5k run...but we would really like to have a row!)
*Post time on board and results to Concept 2.com. Doug is at the National Strength and Conditioning Conference in Orlando. This WOD will be uncoached. You are welcome to pick a time today to conduct the WOD.
Thursday, July 15, 2010
Running Group to Meet on Saturday
Running Group Meets on Saturday at 7:15am, North Hampton Parking Lot. We are meeting early in an "attempt" to beat the heat:) Come hydrated and ready to run!
Tabata Friday
Warm Up:
4 Min Jump rope as a team
WOD: "Tabata"
Bent Over Barbell Row
Push Press
Romanian Dead Lift
Barbell Roll Out
M=95/W=65
*Each Student will need a small piece of paper and pen to write with
**Record the LOWEST number of reps in each set 20 sec set you complete
***total the lowest number on the lowest set on each of the 4 exercises and post total score
Wednesday, July 14, 2010
"Barbara"
Warm Up: None
WOD: "Barbara"
- 20 Pull-ups
- 30 Push-ups
- 40 Sit-ups
- 50 Squats
5 RFT
-Adjust Rounds based on ability level and experience in CF
Tuesday, July 13, 2010
Wed
CFAI Athletic Development Class - CF Kids Camp starts next week!!!
Warm Up:
30 PVC Pass Thru's
15m Bear Crawl
20 Air Squats
10 PVC Split Jerks
100 Jump Ropes
(1 Rd)
Sport:
500m Row for time - All OUT!
WOD:
4 RFT - time each round separately
1 min Plank Hold in (top of) Push Up position
200m Run
3 Cleans (Squat)
3 Press (Shoulder)
M=95 / W=65
Monday, July 12, 2010
Tues - July 13
Turbo from CF Jax - FGB 2009
Warm Up:
800m Run
20 Barb Wire Steps
20 Knee Hug to Lunge
5 Pull Ups
Skip/Run drills - t.b.d. by coach (work up to big efforts)
Sport:
5 Burpees +
10m Shuttle Run
4 RFT
-record best time
WOD:
3 Front Squats
5 Rds - these sets should all be "work" sets - please don't include warm-up sets
-record best effort
REMINDER on MONDAY MORNING CLASS!!
Please remember 8:30am class time has been changed to 9:30am for the summer! See you there!
Sunday, July 11, 2010
Monday, July 12th
The 2010 World Cup is finally over! Began to feel like the NBA tournament...
Warm-Up:
750m Row
and 2 Rounds of:
25 Abmats
10 Lateral jumps
15 Push-ups
10 Kips on high rings
Skill: Box Jumps - With a Partner
Partner counts # of jumps in 2 minute period. Record box height and jumps.
WOD:
350 Jump Rope "Buy-in", then
35 Wall Balls
25 KB (M=24, W=16)
7 Handstand Pushups
3 Rounds for Time
2010 FIFA World Cup™: Final
 | Netherlands | 0 | : | 1 | Spain | | - | Highlights | |||
| Winners: | |||||
| 1st place | | Spain | - | Overview | |
| 2nd place | | Netherlands | - | Overview | |
| 3rd place | | Germany | - | Overview | |
Warm-Up:
750m Row
and 2 Rounds of:
25 Abmats
10 Lateral jumps
15 Push-ups
10 Kips on high rings
Skill: Box Jumps - With a Partner
Partner counts # of jumps in 2 minute period. Record box height and jumps.
WOD:
350 Jump Rope "Buy-in", then
35 Wall Balls
25 KB (M=24, W=16)
7 Handstand Pushups
3 Rounds for Time
Friday, July 9, 2010
Saturday, July 10th
Lordy, lordy...guess who's ALMOST 40??? Happy Birthday, Adam!
Warm-Up: None...just wait for the wod:)
Skill: Review Clean & Jerk with PVC
WOD:
1 mile run
25 Clean & Jerks
1 mile run
1 Round for time
Skill: Review Clean & Jerk with PVC
WOD:
1 mile run
25 Clean & Jerks
1 mile run
1 Round for time
Friday, July 9th
9 July 1877 : First Wimbledon tournament begins On this day in 1877, the All England Croquet and Lawn Tennis Club begins its first lawn tennis tournament at Wimbledon, then an outer suburb of London. Twenty-one amateurs showed up to compete in the Gentlemen's Singles tournament, the only event at the first Wimbledon. The winner was to take home a 25-guinea trophy.Warm-Up:
400m Run
20 Walking Lunges
10 Gorilla Jumps
15 Push-ups x 2
WOD:
750m Row
30 Double-unders
15 Burpees
4 Rounds for Time
Wednesday, July 7, 2010
Thursday, July 8th
2010 FIFA World Cup™: Semi-finals | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
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Warm-Up:
Row 500 meters
20 OH Plate Circles (10 each direction)
2o PVC bent over rows
20 Mountain Climbers
(2 Rounds)
Sport: Tabata Push-ups
8 Rounds of 20 seconds of work and 10 seconds of rest
WOD:
9-7-5-3-1
Shoulder Press
Push Press
Tricep Extensions with Dumbbells
Rest at least 2 minutes between each set. Progress to higher weight each set to a 1RM.
Tuesday, July 6, 2010
Wednesday, July 7th
Time to "let down your hair"!
Warm-Up:
800m Jog
30 PVC Pass-Thrus
30 Big Arm Circles (15 Forward, 15 Backward)
(1 Round)
WOD: "Rapunzel" ...courtesy of Carol and Pam
800m Run @ just over your race pace
50 AbMat Sit-ups
10 Straight Leg Deadlifts @ 70% 1RM
(3 Rounds)
800m Jog
30 PVC Pass-Thrus
30 Big Arm Circles (15 Forward, 15 Backward)
(1 Round)
WOD: "Rapunzel" ...courtesy of Carol and Pam
800m Run @ just over your race pace
50 AbMat Sit-ups
10 Straight Leg Deadlifts @ 70% 1RM
(3 Rounds)
Monday, July 5, 2010
Tuesday, July 6, 2010
Our thoughts and prayers go with Doug and his fellow missionaries as they travel to Costa Rica to do His good work and spread His word...
Warm-Up:
400 meter jog
5 burpees
15 hip extensions
15 frog jumps
10 inchworms
(2 Rounds)
Skill: Snatch Balance with PVC
2 sets of 12
WOD: AMRAP in 20 minutes...
200 meter row
15 Pull-ups
12 Jumping Lunges with dumbbells (back knee must touch ground every time)
9 Bruce Lee Push-ups
Rx Weight for Dumbbells - M=25, W=15
Sunday, July 4, 2010
Monday, July 5
Warm Up:
None
Skill: Running Drills
Jump Rope - 4 x 50m start and stop running with rope
Single Leg - butt kickers
please watch:
WOD:
3 sets of 4 reps Back Squat - 70% max
then...
8x 150m Sprints - in front parking lot
Friday, July 2, 2010
3rd of July Beach WOD
When: 8:30a - Saturday, July 3
Where: Scott Road access....just South of the Ritz-Carlton Hotel
Cost: FREE
WOD: We will be swimming (along with other stuff)...but will give Modifications for all who can't swim or are scared of sharks. :-)
Childcare: None provided this time....sorry guys!
After Party: 2pm at C2 CrossFit Sandbox- 96106 Lofton Square Place - we will be laying rubber, cutting platforms, placing equipment, and finishing the paint party.
Thursday, July 1, 2010
Friday
Warm Up:
200 Jump Ropes
10 Clapping Push Ups
20 Jumping Lunges
20 High Knee Skips (fast and hard)
(1 Rd)
WOD: "Marti-Q"
1 mile run
25 Wall Balls
50 DU's
25 Box Jump (24"/20")
50 Ab Mat Sit Ups
1,000 Meter Row
25 Wall Balls
50 DU's
25 Box Jump (24"/20")
50 Ab Mat Sit Ups
1,000 Meter Row
*SAT will be Beach WOD at Scott Rd access. 8:30a We WILL be in the water swimming, floating or moving in some capacity.
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