Mini Tri Saturday

WOD: either -

• No warm up - just "GO
• Mini-mini Tri = 1/8 mi swim, 6 mi bike, 1.5 mi run
• Mini Tri = 1/4 mi swim, 12 mi bike, 2.3 mi run
• Meet at North Hampton Amenities Center

Go Patty!

Way to GO Patty!

Just started loading our CrossFit Total scores into the Records Speadsheet and thought I would share an outstanding report for Patty Garvey. I hope you don't mind Patty:

Squat - was 15lbs - now 95 lbs - 533% increase!
Press - was 35 - now 55lbs - 57% increase!
Deadlift - was 120 - now 130 - 8% increase!

Congrats Patty! Keep up the great work. It shows.

Friday!!!!

Craig McFarland - CF Ramstien, Germany - sporting his Sandbox Gear!

Note from Taylor Clark, Sandbox Level 1 Trainer, also stationed in Germany:

Yo D! You won't believe my day today. I woke up on my last day of a three day official visit to Ankara, Turkey where we finished some high-level talks with the country's leadership and then boarded our plane and landed a few hours ago in Tel Aviv, Israel. We've been at the ambassador's house for dinner and talks about all the issues here and now being driven in a limo to our hotel in Jerusalem. It's nuts. We will be here in Israel until Thursday when we fly to Albania for a day for talks there. I'm road weary but liking it.
The only bad part is I'm fighting a bad knee injury I sustained a couple weeks ago playing football. I was having a blast playing. My CF conditioning had me playing at another level than the majority and I was scoring 2 to3 TDs a game until the injury. It's crappy. I'm getting my knee scoped next Thurs in a German hospital.
Our driver just rerouted us because he said the highway we were headed down comes under sniper fire at night...Nice!

Warm Up:
5 minutes Jump Rope
5 minutes of Lunges
Skill:
Front Squat

• Work up to 5 RM
• 3 sets at 5RM
  

WOD:
11 Box Jumps
11 Push Press (Clean from Floor)
11 DU's
(4 rounds)

* Mini Tri tomorrow 8:30a - Who's in? See previous day's post to get the details. How many can we expect????? Should we bring water....or... are you good with drinking the pool?

Thursday Oct. 29th

Warmup:

run 1 Mile loop

WOD:

1 mintue each station (10 sec. transition)

(no numbers, just as many times/reps you can do)

box jump

kb Swings

climb short wall

plank

rt. side plank

lft. side plank

jump rope

jumping squats

jumping jacks

jumping dips on rings

2 rounds
*Triathlon this Saturday!!! 2 distances available:

• Time: 8:30a
• Where: North Hampton Amenities Center (soccer field/pool)
• Cost: FREE for all CrossFit members - $10 for Guests
• Bring: Goggles, swim suit, bike, running shoes
• Mini-mini Tri = 11 lap (1/8mi) swim, 6mi bike, 1.2 mi run
• Mini-Tri = 22 lap (1/4 mi) swim, 12 mi bike, 2.3 mi run
• Get your bikes prepped and gear ready today!!!! Pumps will be available...but will be in HIGH demand on site.
• Questions? Email us at: coach@crossfitameliaisland.com
  

What NOT to look for in a Coach

Proof that some of our Nation's companies are paying attention!

Please view the following with EXTREME caution! This is the kind of crap that your will see if you don't have your "filter" on. At CrossFit Amelia Island, we pride ourselves on giving you the most up to date Coaching in our field. When so called 'experts' in our field push out stuff like this - it is easy to see how "The Novice" or 'lay fitness person' can get confused. I may get in trouble for this - but I really want all our athletes to know the truth. Please don't believe a word of Men's Fitness, Muscle and Fitness, Flex, Shape, or any other periodical without running what your have learned through your personal athletic filter. Although you are getting information 'second-hand' - it is coming directly from Coaches - Newton, Burgener, Rippetoe, Everett, Hanson, Cooper, and the like.

Some athletes will take what any "Fitness Expert" says as law. Please don't be fooled. Use what you know. Identify what makes sense. This JUNK does NOT. I hope you will agree:

Crap or Quack? By one of our industries "Guru's":
http://www.functionalstrengthcoach3.com/squats.html

Wed Oct. 28th

Warmup:

80 Jump Rope

10 Back Ext.

10 GHD Situps

60 Sec. Hang on Bar

10 Med Ball Thrusters

2 Rounds

WOD:

5X5 Deadlift

work up to 5 rep max in 5 rounds.

3 min rest between rounds

Coach Rippetoe at Barbell Cert. in Omaha.

Tuesday Oct. 26th

Warmup:

400 M Run

20 Abmat situps

15 PVC Passthrus

3 Rounds

WOD:

"Cindy"

AMRAP in 20 minutes of:

5 Pullups

10 Pushups

15 Airsquats