CrossFit Amelia Island

Tuesday - July 27

2010-07-26T21:51:00.002-04:00

http://sandbox.sitesasrx.net/page/index.php?menu=blog&page=blog

*Only a couple more days until this site goes away....are you ready? :-)

Monday - July 26

2010-07-25T21:22:00.001-04:00

http://sandbox.sitesasrx.net/page/index.php?menu=blog&page=blog

Sat

2010-07-23T21:37:00.001-04:00

http://sandbox.sitesasrx.net/page/index.php?menu=blog&page=blog

Friday

2010-07-22T21:45:00.002-04:00

Friday FUN WOD:

http://sandbox.sitesasrx.net/page/index.php?menu=blog&page=blog

1000 Post Thursday

2010-07-21T21:32:00.000-04:00

Yeah!!!! We hit 1,000 Posts!!!

Wow!

Thursday:

http://www.sandboxathletics.com/page/index.php?menu=blog&page=blog&hide&id=14111

Wed

2010-07-20T20:32:00.001-04:00

Please see:

http://sandbox.sitesasrx.net/page/index.php?menu=blog&page=blog

Tues - July 20

2010-07-19T20:59:00.000-04:00

Check out for WOD:

http://sandbox.sitesasrx.net/page/index.php?menu=blog&page=blog

Also photos from today's adventure!

ROTC Monday

2010-07-18T13:04:00.005-04:00

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

2010-07-18T12:41:00.002-04:00

National Strength and Conditioning Association National Conference - July 2010

Notes:

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.

Sat row in the Park

2010-07-17T06:11:00.002-04:00

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.

Running Group to Meet on Saturday

2010-07-15T22:39:00.002-04:00

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

2010-07-15T17:21:00.002-04:00

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

"Barbara"

2010-07-14T21:21:00.007-04:00

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

Wed

2010-07-13T21:03:00.003-04:00

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

Tues - July 13

2010-07-12T21:50:00.002-04:00

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!!

2010-07-12T06:23:00.001-04:00

Please remember 8:30am class time has been changed to 9:30am for the summer! See you there!

Monday, July 12th

2010-07-11T19:56:00.005-04:00

The 2010 World Cup is finally over! Began to feel like the NBA tournament...

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

Sunday, July 11th

2010-07-11T19:56:00.001-04:00

REST DAY...

Saturday, July 10th

2010-07-09T21:27:00.002-04:00

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

Friday, July 9th

2010-07-09T09:17:00.004-04:00

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

Thursday, July 8th

2010-07-07T21:54:00.002-04:00

2010 FIFA World Cup™: Semi-finals

	Germany	0	:	1	Spain	-	Highlights
	Uruguay	2	:	3	Netherlands	-	Highlights

Upcoming matches - Match for third place:
	Uruguay	vs.			Germany	-	Jul 10 2:30pm (ET) on ABC
Final:
	Netherlands	vs.			Spain	-	Jul 11 2:30pm (ET) on ABC

FIFA.com

Schedule

Standings

United States Overview

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.

Wednesday, July 7th

2010-07-06T21:13:00.002-04:00

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)

Tuesday, July 6, 2010

2010-07-05T22:38:00.003-04:00

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

Monday, July 5

2010-07-04T19:20:00.004-04:00

Warm Up:

None

Skill: Running Drills

Jump Rope - 4 x 50m start and stop running with rope

Single Leg - butt kickers

please watch:

http://media.crossfit.com/cf-video/CrossFitEndurance_SkillandDrills.mov

WOD:

3 sets of 4 reps Back Squat - 70% max

then...

8x 150m Sprints - in front parking lot

3rd of July Beach WOD

2010-07-02T20:23:00.002-04:00

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.

Friday

2010-07-01T19:20:00.006-04:00

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

*SAT will be Beach WOD at Scott Rd access. 8:30a We WILL be in the water swimming, floating or moving in some capacity.

Thursday - July 1

2010-06-30T19:50:00.003-04:00

*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

June 30

2010-06-29T22:11:00.005-04:00

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)

Tues - 2k Row

2010-06-28T19:29:00.003-04:00

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

Monday - Grace

2010-06-27T19:20:00.004-04:00

*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

2010-06-27T07:07:00.004-04:00

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

Mini Tri

2010-06-25T21:12:00.004-04:00

You Choose:

Mini-Mini Triathlon

1/8 mi swim

6 mi Bike

1.5 mi run

Mini Triathlon

1/4 mi swim

13 mi Bike

3 mi run

Post times

"Helen" - but not

2010-06-24T21:40:00.005-04:00

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

Thursday - Mash Up

2010-06-23T20:33:00.006-04:00

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

2010-06-23T16:46:00.002-04:00

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

2010-06-23T16:34:00.003-04:00

Wed - Farmers

2010-06-22T21:03:00.003-04:00

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

Tues - "Adam"

2010-06-21T22:09:00.002-04:00

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

Monday, June 21

2010-06-20T21:04:00.004-04:00

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!

2010-06-20T20:39:00.003-04:00

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! :-)

Your CrossFit Staff

Sunshine!

2010-06-20T16:54:00.007-04:00

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.

Happy Father's Day!!

2010-06-19T17:01:00.002-04:00

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:)

Saturday June 19, 2010

2010-06-18T21:54:00.003-04:00

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.

Friday, June 18th

2010-06-17T22:19:00.002-04:00

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)

Thursday, June 17th

2010-06-16T22:01:00.002-04:00

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.

Wed - FGB

2010-06-15T22:03:00.007-04:00

Coming Soon to a Gym Near you!

Sept 25, 2010

www.fgb5.org

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:

Wall-ball, 10 ft target (Reps)
Sumo deadlift high-pull (Reps)
Box jump (Reps)
Push-press (Reps)
Row (Calories)

Tuesday, June 16th

2010-06-14T22:03:00.003-04:00

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

Monday, June 14th

2010-06-13T20:54:00.003-04:00

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)

Triathlon Factoids...

2010-06-12T20:42:00.004-04:00

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

2010-06-12T20:36:00.002-04:00

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"

Saturday

2010-06-11T20:23:00.003-04:00

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

Friday "Tina"

2010-06-10T20:39:00.002-04:00

FGB 2007

Warm Up:

-100 Jump Ropes

-30 Ab Mat Sit Ups

-11 Empty Bar Cleans

(2 Rds)

Sport:

Horizontal Rock Wall Travels

WOD: "Tina"

250 meter row
10 box jumps (24/20)
10 knees to elbows
10 pull ups

5 rounds for time

Upcoming Events

2010-06-09T22:15:00.002-04:00

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

2010-06-09T22:11:00.003-04:00

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

2010-06-09T20:26:00.003-04:00

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!

2010-06-09T06:39:00.003-04:00

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.

Time to Lift

2010-06-07T19:21:00.004-04:00

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.

June 7

2010-06-06T20:11:00.003-04:00

The 9yr old "Phenom" getting ready for his opening attempt at the Accel Sports Meet

May 2010 - Go Spencer!

Warm Up:

250m Row

11 Hip Extensions

11 OHS - Empty Bar

11 Toes-to-bar

(2 Rds)

then...

ONE arm handstands - (3 Rds)

WOD: "Roy"

100 Wall Ball shots
100 Push ups
100 Ab Mat sit ups
*for time slice and dice any way you please!!!

Sunday - REST and RECOVER

2010-06-05T19:25:00.002-04:00

Regarding the Dirty South CrossFit Regional Games...

Johnny, J-Mac, Johnny Mac, whatever you prefer... :)

I just wanted to tell you thank you for such a fantastic weekend. This was my first year to compete in CrossFit and I have to say that it's been such a huge blessing to me. The Dirty South Regional Qualifier should server as an example to the other regions and various CrossFit competitions. I can't imagine how much hard work and effort you put into this weekend, but I hope it was worth it to you. Your sacrifice has meant so much to me and so many other people. I'm already excited for next year! The great thing about competition is you learn a lot about who you are. I know what I really need to work on, and I'm focused to come back better and more fierce next year, so be looking out for me! :)

I also want to share that I got two PR's last weekend. I got a 175# clean (a 20# PR) and my first 2 MUs ever! I was so excited about the MUs because I've been working on them FOREVER! And what an awesome place to get them. All of my friends were there and when I got my first one they seriously sounded like they exploded because they were yelling so loud for me. It was awesome! I was only able to get the two though, but that's okay. It was worth the DNF to experience that. Like I mentioned earlier... next year will be different. ;)

I've attached my MU pic for you. Haha. You can even see my cheesing in it! I hope you realize what an impact you and the competition had on me this past weekend. Thank you so much!

Ashley Denton
CrossFit Durham
Durham, NC

Sat-Jun 5

2010-06-05T07:03:00.002-04:00

Warm up:

400m Run

11 Empty Bar - Ground to Overhead

(2 Rds)

WOD: "John"

21-18-15-12-9-6

Calorie Row
Burpees
SDHP (75 lbs guys)
KB Swings (to eye level, 24k)
Wall Balls
Thrusters (75 lbs guys)

1st Challenge for CFAI Runners AND Non-Runners

2010-06-04T21:20:00.001-04:00

Check this out...I challenge all of you to challenge yourselves.

Tour de Pain 2010

7:30 PM, 7:30 AM, 4:30 PM local time

Three different start locations
Jacksonville Beach Seawalk Pavilion, Baymeadows Store (3931 Baymeadows Road), Bay Street Downtown Jacksonville, FL

Date

Friday, August 13, 2010 @ 7:30 PM - Saturday, August 14, 2010 @ 4:30 PM local time

Address

Three different start locations
Jacksonville Beach Seawalk Pavilion, Baymeadows Store (3931 Baymeadows Road), Bay Street Downtown

Fees

Fees start at $45.00 for all three race, $20.00 for an individual race

Registration Closing Date

Tuesday, August 10, 2010 @ 9:00 AM

Brief Description

A very unique event. Three races in twenty-four hours! The series starts with a 4 mile beach run on Friday evening, continues with a 5K road race Saturday morning and finishes with a road Mile Sizzler on Saturday evening!

Additional Information

Three races in 24 hours! You can run one race or the 3 race series. Finishers of all three races will receive a medal. Technical shirts to all entrants. $200, $100 & $50 to the first three male and female finishers overall. Big party after the last race at the Jacksonville Landing on the River. Live band, free beer and food. ChampionChip timing.

More Information

Click here to view the event organizer's website

Saturday, June 5th - CFAI Running

2010-06-04T21:10:00.003-04:00

Don't forget the CFAI Running Group will meet tomorrow morning at 8:30am in the North Hampton parking lot!! We will start with a short warm-up and the workout will be a 5k with intervals.

Stay hydrated!!

And if you need inspiration, look no further than one of your own "brethren"...

Friday-"Jay"

2010-06-03T21:59:00.003-04:00

Our friend Taesha at FGB IV

Just ran the Boston Marathon in 3:24

Warm Up:

200m Run

250m Row

25 Heavy Bag Side Kicks each leg

10 Hanging Straight Arm-Shoulder Shrugs from Pull up bar

(2 Rds)

Teaching Skill: GHD Sit Up

WOD: "Jay"

10 Pull ups
15 wall balls
25 ab mats
15 box jumps
4 rounds

June 3 - Bench Press

2010-06-02T22:11:00.004-04:00

Wow...Kyle Maynard - think about this the next time you WOD

http://video.aol.com/category/kyle-maynard

www.noexcusescrossfit.com

Warm Up:

5 Bruce Lee Push Ups

100 Jump Ropes

15 Leg Swings Each Leg

20 Barb Wire Steps - each direction

(2 Rds)

Skill: Shoulder Press

3 Rds - 8 reps each

Strength: Bench Press

85% 1RM - 4 sets - 4 reps

Mini-WOD:

5 Burpees

10 Decline Push Ups - Feet on Box

15 Box Jumps

(4 Rds)

Wednesday

2010-06-01T21:46:00.002-04:00

Warm Up:

800m Run

5 Cartwheels

2 Rds

Dirty South Regional Qualifier

Event 5 - “The finals Qualifier”
8 rounds for time of:
2 Squat Snatch (145/85)
4 Push Press or Push Jerks (145/85)
6 Chest to Bar Pull-ups
200 Meter Run

Strap Your Running Shoes On!!!

2010-06-01T14:36:00.002-04:00

Now that the weather has "warmed up" a bit...let's turn up the heat even further!!

Our CFAI Running Group will now have its own official day and time, Saturday mornings at 8:30am. Distance and locations for runs will vary so stay tuned to the blog and the white board in the gym. As the summer progresses, we might move the start time up slightly to avoid the blistering heat as much as possible. We will start with shorter runs, probably never less than a 5k total, but will build up as we go. There will ALWAYS be an option to do go longer and shorter. The CFAI Run class will include short, middle and long-distance training. We will discuss pros and cons of various techniques and thought processes in the running arena including pose, interval training, LSD and mixing CrossFit with running. And there will be every attempt to have you back to the starting point by 9:45am to make it to Coach Lane's Weightlifting class at 10:00am if you desire to go.

Please let me know in advance if you are training for a specific race or type of race so that we can modify or structure your training appropriately. Guests are completely welcome and I hope you will recruit some other running friends. There will be a $10 guest fee charge or $15 for 2 guests.

Our first run will be this Saturday at 8:30am. Please meet at the North Hampton pool parking lot (I will run off the pool czars!).

Happy Running! I look forward to watching our group grow:)

June 1- Tuesday

2010-05-31T18:01:00.004-04:00

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

2010-05-31T06:41:00.001-04:00

When: 8:30a

Where: Scott Road Access

Cost: Free

Who is invited: All ability levels

Saturday Skills

2010-05-28T19:36:00.002-04:00

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

2010-05-27T20:49:00.002-04:00

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

2010-05-26T19:26:00.002-04:00

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!

2010-05-26T16:25:00.002-04:00

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!

2010-05-25T20:17:00.003-04:00

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

2010-05-25T17:38:00.002-04:00

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

Athletes Run

2010-05-24T20:34:00.003-04:00

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

2010-05-23T20:12:00.003-04:00

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!

2010-05-22T20:12:00.003-04:00

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

2010-05-21T20:45:00.003-04:00

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

2010-05-21T06:27:00.003-04:00

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

2010-05-19T21:48:00.000-04:00

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:)

2010-05-18T21:36:00.002-04:00

Liberty Run 5K/10K on AIP

Saturday, May 29 8:00a

at Amelia Island Plantation, Fernandina Beach, FL

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

2010-05-18T21:01:00.003-04:00

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

2010-05-17T21:10:00.002-04:00

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

2010-05-16T20:55:00.004-04:00

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

2010-05-16T09:35:00.004-04:00

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

2010-05-14T22:09:00.001-04:00

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

2010-05-13T20:53:00.002-04:00

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

2010-05-12T21:00:00.004-04:00

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

2010-05-12T06:13:00.004-04:00

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

2010-05-10T20:54:00.001-04:00

WOD:

500m Row

9 Deadlifts - 225/185

11 PullUps

3 Rds

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

Thruster Monday

2010-05-10T20:44:00.003-04:00

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!

2010-05-09T08:01:00.004-04:00

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

2010-05-07T23:57:00.003-04:00

BRING YOUR RUNNING SHOES!!!

Warm Up: Dynamic Stretching

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

Friday

2010-05-07T19:43:00.002-04:00

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

2010-05-05T20:48:00.004-04:00

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

2010-05-05T20:44:00.002-04:00

WOD:

Tabata-

Deadlift

Burpees

8 minutes - total time

Dead then Burpee - alternate

Record total number of reps

Tuesday 5k Row

2010-05-03T11:00:00.003-04:00

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

2010-05-03T10:59:00.001-04:00

WOD:

250m Row

7 Press

7 P Press

7 Power Jerk

(4 Rds)

Rest - Sunday

2010-05-01T19:13:00.004-04:00

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

Shrimp 5k and Competition Control

2010-04-30T08:31:00.003-04:00

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

CrossFit Amelia Island

Tuesday - July 27

Monday - July 26

Sat

Friday

1000 Post Thursday

Wed

Tues - July 20

ROTC Monday

Recovery Day

Sat row in the Park

Running Group to Meet on Saturday

Tabata Friday

"Barbara"

Wed

Tues - July 13

REMINDER on MONDAY MORNING CLASS!!

Monday, July 12th

2010 FIFA World Cup™: Final

Sunday, July 11th

Saturday, July 10th

Friday, July 9th

Thursday, July 8th

2010 FIFA World Cup™: Semi-finals

Wednesday, July 7th

Tuesday, July 6, 2010

Monday, July 5

3rd of July Beach WOD

Friday

Thursday - July 1

June 30

Tues - 2k Row

Monday - Grace

Rest-Sunday

Mini Tri

"Helen" - but not

Thursday - Mash Up

After Triathlon - Specials at Cafe @ The Hamptons

Triathlon Route Information for Saturday

Wed - Farmers

Tues - "Adam"

Monday, June 21

Big News!

Sunshine!

Happy Father's Day!!

Saturday June 19, 2010

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...

Friday, June 18th

Thursday, June 17th

Wed - FGB

Tuesday, June 16th

Monday, June 14th

Triathlon Factoids...

Sunday, June 13th

Saturday

Friday "Tina"

Upcoming Events

This Week's CFAI Run

Thursday

Surprise!

Time to Lift

June 7

Sunday - REST and RECOVER

Sat-Jun 5

1st Challenge for CFAI Runners AND Non-Runners

Tour de Pain 2010

7:30 PM, 7:30 AM, 4:30 PM local time

Three different start locationsJacksonville Beach Seawalk Pavilion, Baymeadows Store (3931 Baymeadows Road), Bay Street Downtown Jacksonville, FL

Address

Fees

Registration Closing Date

Brief Description

Additional Information

More Information

Saturday, June 5th - CFAI Running

Friday-"Jay"

June 3 - Bench Press

Wednesday

Strap Your Running Shoes On!!!

June 1- Tuesday

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...

Three different start locations
Jacksonville Beach Seawalk Pavilion, Baymeadows Store (3931 Baymeadows Road), Bay Street Downtown Jacksonville, FL