Wednesday, June 30, 2010

Thursday - July 1

*Beach WOD this Saturday to start off the 4th with a BANG!
Warm Up:
1/2 mi Treadmill Run - then...
2 Rds of:
10 KTE
10 Jump Squats
10 Giant Leg Swings each leg
Strength:
Front Squat
3 Reps (Work up to your Daily 3 rep max)
(3 Rds)
WOD: (taken from CF Football)
10-8-6-4-2
Kettlebell Swings
Suicide Sprints

Tuesday, June 29, 2010

June 30

Warm Up:
200 Jump Ropes
15 Box Step Ups
5 Pull Ups
30 sec Handstand
(3 Rds)
Skill:
SDHP- Break down
WOD: Courtesy - Derby City CrossFit
15, 12, 9
Sumo Deadlift High Pull (135/85)
Ab Mat Situps x 3
Kettlebell Swing(24/16)

Monday, June 28, 2010

Tues - 2k Row

Next beach WOD - July 3rd - 8:30a - Scott Road
Warm Up:
20 PVC Pass Thru's
5 Push Ups
5 Jump Squats
50 (yes 50) Lunge Steps
(2 Rds)
Sport:
2k Row for time
-post your results on www.concept2.com - to see how you rate nationally
-cool down with external rotation - 3lb @ 2x25
WOD:
Bench Press
10-9-8-7-6-5-4-3-2-1
-Post Max Load
-increase % of max based on reps
5 reps = 80% of 1RM
3 reps = 90% of 1RM
2 reps = 95% of 1 RM

Sunday, June 27, 2010

Monday - Grace

*Note: 8:30 class will be moving to 9:30a due to a schedule conflict. This will be for June 28th only.

Warm Up:
800m Run
30 Ab Mat Sit Ups
15 GHD Sit Ups
10 Arm Circles each arm
(2 Rds)
Skill: Clean bar jumps - i.e. - Toe shrug with elevation
WOD: "Grace"
30 Clean and Jerks for time

Rest-Sunday

The Motley Tri Crew from Saturday (photo credit John Biddle)

Rest and Nutrition Today. The prescription is as follows:
1 gallon of water
Get at least 1 hour nap
get 1 gram of PROTEIN per pound of "Lean Body Mass" through the entire day
take in 20g of Apex L-Glutamine
Take at least 1500mg of Hammer Strength Tissue Rejuvenator - Glucosamine
Get to bed by 9pm
Keep all carbs to natural fruits and veggies
Eat completely antibiotic and hormone free
5 g of Fresh Water Fish Oil


Friday, June 25, 2010

Mini Tri

You Choose:
Mini-Mini Triathlon
1/8 mi swim
6 mi Bike
1.5 mi run

or

Mini Triathlon
1/4 mi swim
13 mi Bike
3 mi run

Post times

Thursday, June 24, 2010

"Helen" - but not

Photos from the C2 CrossFit Sandbox Paint Party




Warm Up:
1 minute Jump Rope
1 Minute Double Unders
(2 Rds)
WOD: "Helen"...but not (posted by Tina - give her the hate...)
400m run21 KBs
21 pull ups
400m run
15 KBs
15 pull ups
400m run
9 KBs
9 pull ups

Wednesday, June 23, 2010

Thursday - Mash Up

Warm Up:
25 "Figure 8's" RT with Med Ball
25 "Figure 8's" LT with Med Ball
*Ball must travel between legs in figure 8 fashion and NOT touch ground...

WOD:
Exercise #1 - Box Jump / Row (Calories)
Exericse #2 - DU's / Med Ball Clean
  • 2 Person Teams
  • Box Jumper will work until Rower gets to 20 Kcal
  • Med Ball Cleaner will work until DU's get to 30
  • Each Exercise will switch - after each each athlete is done. e.g.-Box jumpers switch to row immediately after their partner rowing has met 20 calories and they have written down their box jump total. Once 4 rds are done...move to the DU/Med Ball Clean and repeat.
  • No time recorded...only reps of DU's and Row
  • Pair up a newbie with a Pro - whenever possible.
  • Scores will be the teams reps of Box Jumps added to Med Ball Cleans

After Triathlon - Specials at Cafe @ The Hamptons

Lynn has graciously provided us with some fantastic post-tri specials (in addition to her regular menu) that will be available throughout the day or until it's all gone!

Thanks Lynn for always being such a great support:)

MENU: Served ALL DAY til' sold out! - $5 per plate (can add additional protein for small charge)

**2 Scrambled eggs and choice of 3 strips of bacon or 1/2 ham steak or
2 italian sausage links
**Omelet filled with bacon, spinach, peppers
**Chunks of avocado and grilled chicken over romaine and spinach greens, served with Modena olive oil and lemon
**Beef tips simmered in Modena balsamic (sweet red grapes aged 8 yrs) served with 1/2 baked sweet potato

Triathlon Route Information for Saturday

Tuesday, June 22, 2010

Wed - Farmers

2007 CF in the Park (CFAI early days - in the back room)
Warm Up:
25 Ab Mat Sit Ups
25 Air Squats
25 Double Unders
25 Arm Circles
(1 Rd)
Sport:
Tabata Push Ups
*record lowest amount of reps of 8 rds in 20 sec
**Hands must come off ground on each PU (keep mid-line tight)
WOD:
*Clean or Power Clean to:
6 Shoulder Press
7 Push Press
8 Power Jerks
100m Farmers Carry (Kettlebells=24k/16k in each hand)

Time each of 3 Rds Seperately with 2 minute rest between Rds

Monday, June 21, 2010

Tues - "Adam"

Warm Up:
4 minutes Jump Rope

Skill:
Power Clean - Demo

WOD: "Adam"

(3 RFT)
800 Meter Run
12 Power Cleans 75% 1RM
20 GHD Sit ups
20 Push ups

Sunday, June 20, 2010

Monday, June 21

Warm Up:
10 Straight Leg Raises
10 Long Jumps
10 Leg Swings (ea leg)
10 Rotating Trunk Twists
10 Surfer Pop Ups
(2 Rds)

Sport:

10 x 10m Sprints

Five rounds for total reps of:

135 pound Thrusters, 15 seconds
Rest 45 Seconds
50 pound Weighted pull-ups, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 Seconds

Post total reps

*Courtesy of CrossFit Football

**Stuff to Notice: 1) short bout...big rest means BIG intensity, 2) Use BIG weights, 3) Can this be less than 5 minutes of work?

Big News!

We are Expanding!
Please give yourselves a HUGE round of applause! YOU have helped make CrossFit Amelia Island a success. Without your support…we are nothing. In order to continue to expand our programming and try and infect (and affect) others lives…we are going to try and push a little further into Nassau County.

We want you to be the first to know because we trust you. Your coaching staff understands that your friends come to you for advice; asking you questions about your fitness. We hope that you will be able to tell them about our newest location: C2 - CrossFit Sandbox.
C2 - will be opening sometime in July and we would LOVE for you to be a part of it.

Location: Yulee - next to Pepper's in the Winn Dixie Shopping Center - a 'small' 1500 sq. ft. space that will support our Main Location on the island. CFAI is approximately twice the size of this new location.
Open Date: TBA - but we think around mid-July
Coaching: The same crew…however some will be taking on MORE hours!
Cost: $150 (unlimited classes) gets you both locations and use of C14F (more details at our new web site www.sandboxathletics.com - under construction) Initially - we may offer a lower rate for C2 only.
Schedule of Classes: Limited classes - but stay tuned…but rumor has it, there may be a 5:30a class

We are currently in the process of building the new space out and would LOVE your help. Special Props go out to DAC Construction for their part in early permitting and getting our Demo work done literally within hours. What a stand up team they have.

If you would like to join our painting party…we will be in the space this Thursday prepping and painting. Adult beverages will be provided! :-)

Sign up on the White Board this week!

Your CrossFit Staff

Sunshine!










This weekend some of your fellow CrossFitters competed for our little team: Sandbox Weightlifting - USAW Club #1425. We also had 3 guests who joined us from Tampa that Coach Lane helped through their 1st competition. Within Sandbox Weightlifting...we have over 8 athletes who are working with us from "out of town".

All-in-all our results were:
Spencer: Snatch 9 Clean and Jerk 12 - 3rd Place

Cameron: Snatch 80 Clean and Jerk 120 - 6th Place

Doug: Snatch 100 Clean and Jerk 119 - 2nd Place
Erin: Snatch 38 Clean and Jerk - 52 - 7th Place

Michelle (Tampa) - Snatch 38 Clean and Jerk - 54 - 8th
Sirena (Tampa) - Snatch 56 Clean and Jerk - 66 - 3rd
Jennifer (Tampa) - Snatch 36 Clean and Jerk - 54 - 9th

Congrats to all the competitors and thank you to Chad and Mike who helped us Coach when Doug was lifting. Overall there were over 200 competitors and the competition went from 8a-8pm. The girls did a great job hanging in there until they had to lift at 4pm. Our next competition will be in Jacksonville, in September - the Joe Dube Classic.

Saturday, June 19, 2010

Happy Father's Day!!

Due to Father's Day, there will be NO CFAI Run tomorrow! Plan on being a part of our triathlon next Saturday, 7:30am at Amelia Walk.

And a Happy Father's Day to all of our Dads, Grandads, Uncles, and Godfathers! Have a SUPER day and enjoy a relaxing day:)

Friday, June 18, 2010

Saturday June 19, 2010

Best wishes to our competitors at the Sunshine State Games!

FSF presents Sunshine State Games competition
2010 information now available for Florida's Annual Olympic-style Sports Festival




2010 Sunshine State Games now in full swing...

The 2010 Sunshine State Games Calendar of Events is in action through the end of June.

Athletes can follow the action by checking the results listed for all sports.

Simply click the "Results/News" tab on the left side of this page for the opportunity to see who won gold medals in all of the 27 sports played in 20 locations statewide between April and June.

Join one of Florida's longest-running sports traditions, the Sunshine State Games, serving amateur athletes for more than 30 years.


Warm up:
500M row
20 PVC OHS
20 PVC Good Mornings
20 PVC Pass Through
10 Cleans with empty bar

WOD:
CrossFit Total

The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift. All three lifts are done while standing on the floor. They require minimal and inexpensive equipment. They are not technique- dependent to the extent of the Olympic lifts, yet they require technical proficiency beyond mere passing familiarity. They are safe when performed correctly, since they can all be performed without spotters—alone in a garage if necessary.

There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session—i.e., you cannot leave the area to rest or perform other activities between the three lifts.

Anyone in a position to attempt a legitimate CrossFit Total should be familiar enough with their capabilities on the lifts to have a fairly good idea of just what might be possible for a one-rep max (1RM). This number is what you warm up intending to do. A meet situation will involve three attempts, and this is a good way to determine a true 1RM.

The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.

Thursday, June 17, 2010

Friday, June 18th


Look to the ball for "inspiration"....


Warm-Up:
150 Jump Ropes
10 Bruce Lee Push Ups
10 Air squats
15 GHD Sit-ups
(2 Rounds)

Skill:
15 Snatch Balance with Empty Bar

WOD: The "Almost" Wilson
Grab a med ball and keep it with you for the ENTIRE Workout
20 Wall-Balls
10 Pull-ups with the med ball between your knees
20 Abmat situps with med ball
15 Med Ball Cleans from the floor
10 Push-ups with your feet on the med ball
(3 Rounds for Time)

Wednesday, June 16, 2010

Thursday, June 17th


Now THIS is a handstand!

Warm-Up:
200m Run
10 Pull-ups
15 Mountain Climbers
10 Push-ups
15 Air Squats
(3 Rounds)

WOD:
75 Thrusters (at your "Fran" weight)
75 Back Extensions
Anyway you want to slice 'em, for time.

Tuesday, June 15, 2010

Wed - FGB

Coming Soon to a Gym Near you!
Sept 25, 2010
Warm Up:
5 Burpee Pull Ups
(3 Rds)
WOD: Fight Gone Bad

The CrossFit workout is ‘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)

Monday, June 14, 2010

Tuesday, June 16th


See...the sun WILL come out tomorrow!

Warm-up:
300m Row
20 Push-ups
20 Lateral Hops over parallette
20 Good Mornings with PVC
20 OHS with PVC
(2 Rounds)

Skill: Each athlete will demo their favorite CF Exercise and explain the movement as they go through it...Must be less than a 45 second demo!

WOD: "Annie"
  • Double-unders
  • Sit-ups
50-40-30-20 and 10 rep rounds; for time

Sunday, June 13, 2010

Monday, June 14th


Coach Lane, Judge, at the recent CrossFit Dirty South Games

Warm-up:
11 Plate Circles Overhead (11 each direction)
42 Box Step-ups (24"/20" - no 12" boxes!)
21 Kips on High Rings
21 Frankensteins
(2 Rounds)

Skill Review:
L-Sits - Progression on boxes and parallettes

WOD:
AMRAP in 20 minutes
21 Kettlebell Swings (24/16)
400 meter run
14 Deadlifts (65% of 1RM)

Saturday, June 12, 2010

Triathlon Factoids...

Pay particular attention to the last paragraph...

A triathlon is a multi-sport endurance event consisting of swimming, cycling, and running in immediate succession over various distances. Triathletes compete for fastest overall course completion time, including timed "transitions" between the individual swim, bike, and run components.

Triathlon races vary in distance. According to the International Triathlon Union, and USA Triathlon, the main international race distances are Sprint distance (750 m swim, 20 km bike, 5 km run), Intermediate distance, commonly referred to as "Olympic distance" (1.5 km swim, 40 km ride, 10 km run), the Long Course (1.9 km swim, 90 km ride, 21.1 km run, such as the Half Ironman), and Ultra Distance (3.8 km swim, 180 km ride, and a marathon: 42.2 km run); the most popular branded Ultra Distance is the Ironman triathlon.[1]

Transition areas are positioned both between the swim and bike segments (T1), and between the bike and run segments (T2), and are often just one checkpoint, especially in shorter courses. These areas are used to store bicycles, performance apparel, and any other accessories essential for preparing and gearing for the next stage of the race. The transition times (T1 and T2) are included in the overall time of the race. So speed during transition—removing the wetsuit, putting on the helmet, putting on the running shoes—is essential. Elite triathletes have the bicycle shoes mounted on the bikes before the race and place their feet into them when riding. In large races, transitions areas may be up to a kilometer long, and store over 2000 entrants' bicycles. In addition, these areas provide a social headquarters prior to the race, and are an integral part of triathlon culture.

The demanding nature of the sport focuses primarily on persistent and often periodized training in each of the three disciplines, as well as combination workouts and general strength conditioning to ensure the highest levels of endurance, strength, and power possible come race day. Proficiency in swimming, cycling, and running alone is often not sufficient for success in triathlon.

...from Wikipedia June 2010

Sunday, June 13th

No rest for the weary...Don't forget our CFAI Run tomorrow morning:)

Meet in the gym parking lot at 8:15am. There will be two distance options but both will be timed interval training. Should be fun!

Coach "Trixie"

Friday, June 11, 2010

Saturday

Warm Up:
3 laps on Stairs
5 Push Ups
15 Air Squats
10 KB Swings
(2 Rds)
WOD:
"The Wilson"
Compliments of Jeff and Dawn.

Grab your favorite medicine ball, scribble a face on it and get stuck on a deserted island.


21-15-9

Med Ball Leap Frog(slam,jump,turn)
Wall Balls
Med Ball Abmat Situps
Med Ball Jumpropes
Med Ball Cleans

***End each of the rounds with a 200m Medicine Ball run

Thursday, June 10, 2010

Friday "Tina"

FGB 2007
Warm Up:
-100 Jump Ropes
-30 Ab Mat Sit Ups
-11 Empty Bar Cleans
(2 Rds)
Sport:
Horizontal Rock Wall Travels
5x
WOD: "Tina"
250 meter row
10 box jumps (24/20)
10 knees to elbows
10 pull ups

5 rounds for time

Wednesday, June 9, 2010

Upcoming Events

Mark Saturday, June 26th on your calendar! We will be hosting a Mini-Tri and a Mini-Mini-Tri at Amelia Walk. Stay tuned...more information to follow.

TOUR DE PAIN:
It's NOT just for runners! This challenge is for ALL CrossFitters. Prove the CF theory true. Completion of this event is easily possible with 3-5 CF workouts per week! 4 mile beach run on Friday night at 7:30pm, 5k run on Saturday morning and a one mile "sizzler" at 4pm on Saturday. Run all 3 or choose 1 or 2 and set a goal for a Personal Best! Post your goal online and/or on the white board in the gym.

This Week's CFAI Run



The runs will be on Sunday for the next two weeks!!

Date: SUNDAY, June 13th

Time: 8:15am

Location: Gym parking lot

*The workout this week will be long interval training. There will be two distance options.

Keep hydrated...Can't wait to see you there!
Coach T

Thursday

Emmalee Bales - our CrossFit Volleyball Queen!
Warm Up:
150 Jump Ropes
5 Pull Ups
11 "Jump Stance" Box Jumps
30 Mountain Climber Steps
10 Kareoke Steps RT...then 10 Left
(2 Rds)
Coaching Skill: OHS (Overhead Squat)
  • Your coaches Que's
  • Empty Bar...moving to:
  • 2x5 reps - heavy

WOD: "Randy"
75 Power Snatches - (75/55)



Surprise!


Early morning at Main Beach - 2006
WOD: Check the board today for the WOD.
sometimes 'not knowing' is part of the FUN!
3 person teams
Stations are: Push Press, Row, and Rest

Teammate 1 will row 300m while teammate 2 will Push Press. Push Presser must stop movement when rower reaches 300m. Rotation will be Row, to Push Press, to Rest.

Move quickly for time. Group time will be stopped after each person completes 3 rounds of each exercise. Count the total number of Push Presses. Convert total number of push presses into seconds and SUBTRACT this number from your end WOD time. This will be your final WOD time.

Monday, June 7, 2010

Time to Lift

So the 'One Arm' Handstand Day turned out Grand!
Jim - 67 yrs Young
Andre
the 'Comish'
Donna the great

Warm Up: (without dropping bar)
10 Empty Bar Romainian Deadlifts - mid shin to above kneecap
10 Bent Over Barbell Rows
10 Scapula Shrugs
(2 Rds)
then...
800m Run
WOD:
7 Deadlifts
7 Power Cleans
7 Back Squats
200m Run
(5 Rds)

Men 155
Women 115
*This is obviously going to be a 'light' Deadlift day...so concentrate on the science of the movement. After Deads...move to P Cleans. After the last P Clean, rack the weight in the Squat rack and begin.