Muay Thai Thursday a.m.

Muay Thai
6:30 a.m. Thursday's in October
Cost $50
See you this Thursday!


Muay Thai, translated into English as Thai Boxing, is the national sport of Thailand and is a martial art with origins in the ancient battlefield tactics of the Siamese (or Thai) army. It evolved from Krabi-Krabong, literally sword and baton, the hand-to-hand tactics of the Thai army. The early Muay Thai bouts pitted different companies within the Siamese army against each other with few rules and no weight divisions or time limits. They became quite popular and eventually were shown in stadia across the country. In the early 20th century, time limits, boxing gloves as well as a uniform set of rules were introduced. During the latter half of the 20th century Muay Thai was exported to many countries and is now practiced by hundreds of thousands of people all over the world.

Muay Thai is known as "King of the Ring" in kickboxing circles. These fights feature punches, kicks, elbows, knees, standing grappling and head-butts to wear down and knock out their opponent. Thai training methods develop devastating power, speed and superb cardio-vascular endurance as well as fighting spirit. Muay Thai training as also quite safe thanks to sophisticated pad training that evolved to keep fighters healthy between fights. Muay Thai has also proven very effective outside the ring and has been embraced enthusiastically by practitioners of a variety of self-defense, sporting, military and law enforcement activities.
The Thai Boxing Association of the U.S.A. (TBA-USA), the oldest and largest Muay Thai organization in the United States, was founded in 1968 by Ajarn Surachai "Chai" Sirisute. (Ajarn is Thai for head instructor.) Ajarn Chai came to the United States with a vision to spread Muay Thai to throughout the world, and he is the first-ever Thai boxing instructor to teach Americans this art and he has worked tirelessly for 40 years to that end. We are indeed grateful to Ajarn Chai for his gift of the knowledge of Muay Thai.

The TBA-USA now has representation in almost every state in the USA and has expanded to establish affiliate organizations in more than 15 countries around the world. Ajarn Chai continues to promote Muay Thai through a busy teaching schedule.

YFR October 18th, Tues/Thurs. WODs

CFAI and Club 14 Fitness are sponsoring the First Annual Youth Fitness Ride Saturday, October 18th. Ride distances are 25, 35, 45 miles and 100 kilometers.

Starting this Thursday, October 2nd and continuing every Tuesday and Thursday during the 8:30 class the WOD will be a bike ride - so bring your bikes and helmets! Road bikes, mountain bikes, hybrid bikes, or cruisers - whatever bike you have! Basic road rules, shifting gears, riding in a pack will be discussed. One week we will even learn to change a flat! Each week the distance will increase, not to exceed the hour long class time.

The Youth Fitness Ride, on Oct 18th, is only $25 now and all proceeds go to buying bikes and/or gym equipment for youth fitness programs. Ride day registration is $45, so register now. You can register straight from the CFAI website http://www.crossfitameliaisland.com/ and look for the link to Youth Fitness Ride. If you do not have a bike, but would like to ride with us during the week or on ride day, please post and we will try to hook you up. There are lots of un-used bikes in garages.

Let's start a great tradition for CFAI and the youth in our community!

Tuesday, Sept 30 - WOD

Warm up:

10 Jumping bar dips

10 ring swings

5 Hand Stands

5 Tuck Jumps

(2 Rounds)

WOD:
600m Run w/ Med Ball (w = 8-12, m=12-20)

9 Box Jumps

15 Double Unders

9 Push-ups

3 Rounds

• Carry Ball on either shoulder, on hip, on head, or hold w/both hands
• M = 24" box / w=20" box
• Attempts count on DU's - No DU's = 4x prescription
• Chin, Chest and Quads must touch on Push-ups
• CF less than 6mo = 400m Run instead of 800m Run
• Come ready to get after it! Ask your questions quickly...let's get this one done!!! :-)
  

Mon - Sept 29 - WOD

"Intensity!"

Warm up:

10 Pull-ups

20 Ab Mats

8 Pull - ups

16 Ab Mats

7 Pull Ups

14 Ab Mats

WOD:

75 Wall ball - M = 20, W = 14

1000m Row

• CF greater than 6 months = 110 Wall Balls
• CF greater than 1 year = 150 Wall Balls
• Blog and record your time

Results - Fight Gone Bad

48 Adults and 15 kids "put their pride aside" - and hung themselves out to dry on Saturday

Dear Doug,

Fight Gone Bad III is over and there is no possible way to thank you for what you've done for two groups of people who live in the shadow of the "sound bite of the day." The 2 million American families living with prostate cancer who shout back daily at a world that ignores them because it believes it's an "old man's disease" even though there are thousands of men under 50 diagnosed and dying every year. The other group you fought for are our returning soldiers, more than 30,000 of whom returned with traumatic injuries to a country that largely doesn't want to know about them, or pay them their due.

Yesterday you did something about that, and in a world that minimizes all but the most grandiose gestures, you refused to be minimized. CrossFit challenges us all to be better, not just physically better, but better. My personal belief is that it's the shared suffering, whether it's Fight Gone Bad, losing a limb to an IED or chemotherapy that commands respect. It's not speeches and empty promises, it's being a person who suits up, shows up and leaves nothing on the table that makes a difference.

I've got over 500,000 reasons to thank you, but then it would be me and that doesn't count for very much. From the more than 30,000 wounded warriors and the 2 million families who thought we forgot, we didn't.

Fight Gone Bad II- 2008

7800 Donors

2250 Fundraisers

198 Affiliates

$530,000

Thank you CrossFitters everywhere! We'll keep the website going as long as donations are coming in.

Respectfully,

Scott Zagarino

Athletes for a Cure

FIGHT GONE BAD

FIGHT GONE BAD

Saturday, September 27th

9:00 adults, 10:30 kids

in front of Club 14 Fitness

All donations go to Athletes for a Cure:

Prostate Cancer research

FIGHT GONE BAD

you are ready!

Friday's WOD - Run Amok or Not

For Friday's WOD we are going to offer a couple of choices depending on if you are joining us on Saturday for Fight Gone Bad or not.

WOD
FGB WARMUP: Run a 5K at a comfortable, relaxed pace today as a nice warmup for Saturday's FGB. The 5K track is our mile loop so you can scale if you only want to do 2 miles or stop for water at the box on each lap

For the Rest That Can't Make FGB: Three 1-mile intervals for time. Rest 4-5 minutes between.

RUNNERS ON YOUR MARK....

Thursday WOD

7 Rounds

5 Ball Slams

10 Pushups

15 KB Swings

thanks to Hypoxiagym.com

will miss you this year at FGB Faith and Alan

Wed - Sept 24 - WOD

Tina rockin' the L-sit

Warm - up:
10 Push ups
20 Ab Mat Sit ups
10 Jumping Air Squats
(2 Rounds)

WOD:
"Funky" FGB

More prep for this Saturday at 9:30 a.m....

• CF< months =" 5">CF>6 months but < year =" 7">CF > 1 year = 9 reps per exercise
• All stations remain the same as FGB: Wall Ball, PP, Box, SDHP, Row
• Reps will be done on each exercise as described above; and you will stay with your rep scheme through the entire WOD. Row will be for the designated number...but for calories.
• In this FGB however, we will run an 800m instead of resting between rounds; courtesy of Coach Kate...
• Normal Weight used for FGB - 75 men; 55 women

CFit Kids "Fight Gone Bad"

Last year's FGB crew...

We have all had our fair share of FGB this month - now it is time to let our kids experience it! This Thursday from 3:30 until 4:15 we will have a practice run of FGB. Don't worry if your kids can not make class on Thursday - we will go over everything they need to know on Saturday. They will also learn from watching us. CFIT Kids FGB is slated to begin around 10:30 Saturday morning. (time may change depending number of participants in adult FGB). Please come and have your kids invite their friends!

Fran Rolls Around again...

Carolyn post surgery! Looking chic and strong!

21-15-9

Thrusters

Pullups (jumping x 2)

Men = 95, 75, 55

Women = 55, 35, 25

Monday - Sept 22 - WOD

Kate with US Olympic Coach Harvey Newton

Perfecting the Snatch

Warm - up:
-with an Olympic bar of your choice:
5 Hang Shrugs w/Snatch grip
4 Hang Scarecrows
3 Hang to Overhead
2 Snatch Land
1 Hang Snatch

20 Air Squats
(2 Rounds)

WOD:
"Isabel"
-30 Snatches for time-

• Wide, Snatch grip
• Good start position; butt down, eyes on baseboard, chest up, muscles engauged
• Once bar clears knees; open hips up and extend quickly
• Hook grip
• Men = 135, 95, 55
• Women = 95, 75, 45

Saturday WOD

Looking kind of rainy out today, so let's stay in the sandbox today and do some deadlifts!

WOD

DEADLIFTS 3-3-3-3-3

Friday's WOD...Love it or Hate it!

"Chelsea"

5 pullups (x2 jumping)

10 pushups

15 squats

Each minute on the minute for 30 minutes!

The goal is to get as many minutes in a row before you break time.  Do 30 minutes straight and be the cool kid in class!!!  Even if you don't make it 30 minutes, keep working through the full 30 minutes and post total consecutive minutes and total minutes. 

Strike a "Pose"

WOD:

200 M Sprint

12 Rounds

Warm up:

POSE-ing drills

Aid Station

Atlantic Coast Triathlon October 4th

CrossFit Amelia Island is manning the one of the first aid stations for the Atlantic Coast Triathlon. We will be giving riders water, gatoraide, and food as they cross the Shave Bridge. Remember, these bikers have just completed a 1.2 or .93 mile swim and are starting a 56.2 or 26 mile ride. Would you like to help? (7:00am to 11:00am) Need about 8 to 10 people! Some of you have responded, please refresh my failing memory! It will be an Exciting morning!

Wed - Sept 17 - WOD

Warm-up:
3 Cartwheels
5 Pull-ups
10 Air Squats
20 OH Lunges - w/Olympic bar
(3 Rounds)

WOD:
"Light" Fight Gone Bad

• Men = 55lbs
• Women = 35lbs

CrossFit Jerseys

Time to re-order Cycling Jerseys! The Youth Fitness Ride is coming up Saturday, October 18th and we would love our CFitters to ride with us in "style". If you do not have a jersey, tell us now and we can have one here by the 18th, but we need to have your name and money by the end of this week. We wear these in any group rides we do locally and in Jacksonville. Please respond on the blog or sign up sheet in the Sandbox. Contact Leslie for more information.

Tuesday Sept. 16

20 Wall Ball - Double Toss height (16 ft target - almost to ceiling) - 1/2 to 3/4 normal ball weight
500 m Incline Row

10 DB Snaches each arm (M = 25-45 lbs / W = 15-25lbs)

(4 Rounds)

Modified WOD:

20 Regular Wall Ball
500 M Row
Sumo Deadlift High Pull Dumbbell - one arm
3 rounds LeighAnn coaching Brooke on her first FGB!

FAST Rules

Congrats to the Navy's Newest:
Lt. Commander
Taylor Clark
Way to go Taylor!

Sept. 16, 17, 18th - FAST!

Starting tomorrow morning:
NO refined sugars
All Fruits and Veggies
Lentils - yes
Beans - no
Nuts, Almond butter, peanut butter - Yes
Whey Protein
Hammer Bars or Raw Bar





So, what does all this mean? Starting tomorrow when you wake, you will be comsuming nothing but real, raw foods. No meat, dairy. Protein will come in the form of Whey or Soy. Eat often as you like - you will be hungry. But the food you eat needs to be veggies (cooked, steamed, raw) or fruit. Avocados, nuts (about 6 per serving), 1 Tsp. peanut or almond butter helps to make you feel full. Make sure the ingredients on everything you eat are natural - no added SUGARS, MSG, etc. Drink plenty of water. Drink 100% fruit juices. Sweeten coffee with honey - just a few tricks we have learned from doing this in the past. Hammer Bars or Raw bars are good to have as a meal or snack. Have food or bars with you at all times or you will not be able to do this. Work, meetings, kids, pick-up lines, drive times - you will need something to snack on - make sure you have it! At some point tomorrow, blog how you are doing, feeling, and if you have any questions or need some food recommendations! Be strong, be discliplined. But remember, when the fasting is over on Thursday, that does not mean it is time to gorge - moderation is the KEY! Happy Fasting!

Monday - Sept 15 - WOD

Taylor representing CFAI in Jamaica this week!

Nice duds Taylor...

Warm up:

200 Jump Ropes

20 Hanging Bent Knee Windshield Washers

20 Ab Mat Sit Ups

(3 Rounds)

WOD:

9 Deadlift - bodyweight

15 Box Jumps - m=24" box / w=20" box

400m Run

• Go for speed today. If you are a rookie and can do 5 rounds - don't. Go for speed instead. We want you to only do 3 rounds
• CF for less than 6 months = 3 rounds
• CF from 6mo-1year = 4 rounds
• CF over 1 year = 5 rounds
• 5 rounders...you should be able to keep up with the 3 rounders.

Rest, Relax, Lose Balance

LOSE BALANCE today....

Sept 13 Harvey Newton Clinic

Olympic Weightlifting Clinic
8a-4p

Harvey Newton bio
• USA Weightlifting Olympic Coach 1984
• USA National Weightlifting Coach 1981‐84
• USA Weightlifting Executive Director 1982‐1988
• NBC Television Weightlifting Commentary Team 1996, 2000, 2004, 2008 Olympics
• For more information www.newton‐sports.com

Yulee Hornet Volleyball Strength and Conditioning

• The time will be split between lecture/Q&A and practical lifting
• Only 20 students available
• Weightlifting shoes optional – long pants or high socks are recommended

Optional WOD:

Either a 5k or a 10k run

Ever had this kind of day or week?

"You can't make me do it, I won't go...."

"I could Mauy Thai you so hard right now...."

Our friend Oscar, from Latvia, on his first day of school.

WOD
Tabata 20 seconds on and 10 seconds off:

8 rounds each exercise
Deadlift (M=185, 135, 95) and (W=135, 95, 75)
Pullups
JumpRope
DB Thruster (M=30, 20, 10) and (W=20, 15, 10)

Happy Birthday Cheryl Polack!!

"Gonna Be a Good Day"

5 tire flips

10 knees to elbows

15 ghd sit ups

20 back extensions

400 mtr run

Level 1 = 5 rounds, Level 2 = 3 rounds

3 min rest in between

*Thanks to CFIT Jax for today's WOD!*

Wed - Sept 10 - WOD

Warm up:
5 Pull-ups
10 Sit-ups
15 KB Swings
20 Squats
(2 Rounds)

WOD:
"Fight Gone Bad"

Rules of Engagement
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. This event calls for 3 rounds. The clock does not reset or stop between exercises. On call of 'rotate,' the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point. The stations are:
Wall-ball, 8 ft target (Reps)
Deadlift high-pull (Reps)
Box jump (Reps)
Push-press (Reps)
Row (Calories)

The four divisions are:
Class A: Standard Men = 75 lb PP and High Pull, 20lb Wall Ball and 20in Box
Class B: Modified Men/Standard Women = 55 lb PP and High Pull, 14lb Wall Ball and 20in Box
Class C: Intermediate = 35 lb PP and High Pull, 8lb Wall Ball and 20in Box (step ups are okay)
Class D: Beginner/Kids = 15lb PP and High Pull, 4lb Wall Ball (can be lowered 2in from standard height) and 10in Box

Tues - Sept 9 - WOD

Warm up:

10 Windshield Washers - on ground

10 Burpees

10 Knees-to-Elbows

(3 rounds)

WOD:

300 Single Jump Ropes - at the start of each round

then...

21-15-9 of:

Pull-ups

Push-ups

Front Squats - M=135, W=95

• evel II = m = 95, w=75
• Level III = M = 75, w=55
• Jumping pull-ups = x3, feet on wall = x2
• Sub for jump rope = 700m row or 600m run
• How fast can you count??? Speedy jump rope is going to be a challenge!!!

DATA ENTRY ERROR

Monday Classes - as usual 6:30, 8:30 and 6:00
Tuesday Classes - 6:30, 8:30, 6:00
Wednesday Classes - 6:30, 9:30, 6:00
Thursday Classes - 8:30, 6:30
Friday Classes - 6:30, 9:30

Tues/Thurs: CFIT Flow 10:00
Tues - 5:00 Muay Thai
Thurs: 3:30 CFit Kids
Friday - Olympic Lifting

Sorry for any confusion....

Mon - Sept 8 - WOD

Two of our best buddies from CF Ocala -

CrossFit Trainers Cheryl Pollack and Bobby Ford

Warm up:

21 Ab Mat Sit-ups

21 Straight Leg Raise off Floor

21 Air Squats

(3 rounds)

WOD:
"Jackie"

1000 meter row
Thruster 45 lbs men / 25lbs women (50 reps)
Pull-ups (30 reps)

• Start in heats
• Get legs warmed-up in advance - Butt must touch ball or reps don't count!
• If you don't have pull-ups...you must do 3 times jumping Pull-ups.

Give yourself a Pat on the Back!

Martinique post race. No more steak for pre-race food!

Thanks and congratulations to all who came out for the Carabba's Beach Run last night!
You all did FANTASTIC!! Look for more photos to come, but for now REST!
Post your times...

For those riding in the Watermelon Ride today - be safe, post mileage.

Here's the Plan...

Beaches Run 2007

Wear Blue CFAI shirts.

If caravanning, meet at Kofe Hous between 5:00 and 5:15.
If not, meet at 6:30 near the stage for group photo. (just look for shirts)

If you have not registered, you may want to go a little earlier!
Friends, families will have fun watching too, so bring them along.
Going to be a BLAST! Be sure to stay well hydrated all day!

Saturday, Sept 6 - WOD

Warm-up:
10 Bear Crawl Steps
10 Crab Walk Steps
10 L-Hold - 2 second reps
10 push ups
(3 rounds)

WOD:
"Annie"

Double Unders

Ab Mat Sit-ups

50-40-30-20-10

• No double unders - multiply times 5
• Attempts/misses count
• Ab Mats CAN have d.b. anchors under feet today
• Ab Mat logo close to body today
• Knees up today
• Elbows to knees

Embracing Changes because we LOVE you....

Great News!!!

We are ADDing Classes!

Days, times and New additions are in BLUE.

(Classes that have an additional charge are noted with a red *)

Monday: 6:30am, 8:30, 6:00
Tuesday: 6:30am, 8:30, *10:00 CFAI Flow, *5:00 Muay Thai, 6:00
Wednesday: 6:30, 9:30, 6:00
Thursday: 8:30, *10:00 CFAI Flow, *3:30 CFit Kids, 6:30
Friday: 6:30, 9:30, *5:00 Olympic Weightlifting

So what is....

CFAI Flow - is a 1/2 hour - 45 minute stretching class designed to lengthen, stretch, and increase blood flow, to your working muscles. The class is administered with soothing musical sounds put together by Tonya Vondyck and Lila Mayo. We have selected these instructors to help us because of their group relaxation and Yoga credentials. You may know Tonya from seeing her name on the CFAI white board. Please come try a class that is sure to leave you an inch taller and much leaner!

Doug is teaching both Muay Thai and Olympic Weightliftlifting through the month of September to secure the indicated interest level. Muay Thai is best known as THE Martial Art of Thailand. Muay Thai or Thai Boxing is a 'stand up' form of self defense and fighting used in the now popular UFC. Most Thai boxers are known for their intense training, high heart rates, and energy burned during workouts. Close quarters combat is a specialty. No previous experience is necessary - we will be learning punching, kicking, knees, elbows, defense, and offensive postures. This class is a teaching class only with pad work for conditioning.

Olympic Weightlifting or "Weightlifting" consists of two lifts; the "Snatch" and the "Clean and Jerk". During our class these lifts will be broken down into components and worked on each week to provide a solid lifting platform for all who are interested. We will be using methods provided by former USA Olympic Weightlifting Coach Harvey Newton. Video on Dartfish will be used for the lifts and all levels of athletes are welcome. Beginners are appreciated!!!!!

Fight Gone Bad Wednesdays

In order to have a HUGE Fight Gone Bad showing Saturday, September 27th, we are encouraing each current Amelia Island CFitter to invite and "train" a non-CFitter for this event. So, each Wednesday will be FREE bring a friend FGB training. Each class will focus on the techniques of each exercise and then charge through the WOD together. As trainers, we hope this will show your friends how much fun we have, how hard we work, and how CrossFit as a nation wide group contributes to such worthy causes like Prostate Cancer research. For more information on FGB, please log on to http://www.athletesforacure.com/. We are signed up as a group, so register under "Amelia Island CrossFit" (Not CrossFit Amelia Island). As always, thanks for your support and hard work! Any questions or suggestions, please fell free to share.

By Land & By Sea This Friday!!!

By Land & By Sea 

Complete the following for time:
* Row 1000m
* Run 800m
* Row 750m
* Run 600m
* Row 500m
* Run 400m
* Row 250m
* Run 200m
You can do this workout starting with the run or row first.

Compare to last time we did this WOD here.

We miss you Carolyn. Stay Strong!


5 Sumo Dead Lift High Pulls (135/95)
10 Box Jumps
15 Squats

3 Rounds

School's back in Session, CFit Kids back in Session

CrossFit Kids every Thursday from 3:30 until 4:15.

$5 per child.

Keeping our Kids active while having FUN!

Sept 3 - WOD

Congratulations BEAR Adventure Race Team!

Carlin and Leslie WON the 2 person team catagory in just under 10 hours as team -

"CrossFit Chics"

Entry into The BEAR is open to anyone. There is no qualifying requirement for entry, though Teams should be well prepared for the challenge. All teams must compete and finish together. Teamwork, determination, and fitness are all combined to make this your most exciting achievement. In The BEAR, Two-person teams and three-person or four-person teams will strive to meet the challenges of an event that includes mountain biking on trails and the beach, non-technical climbing, backwoods orienteering, open-water paddling in kayaks or canoes, and off-road running/trekking. There are also "Mystery Tests" that will be placed at various stages along the course. The exact order of the events is not revealed until the day of the event, keeping the atmosphere mysterious. The Mystery Tests will try mental and physical abilities, as well as teamwork strengths. The Three-person / Four-person Coed Teams make up the premier division in The BEAR race. The BEAR will favor those who work together with sportsmanship, enthusiasm, and camaraderie.

The BEAR Adventure Race includes a series of stages that must be completed within the race time limits to count toward a successful finish. Some Teams enter the BEAR Sprint with a 6-hour time limit. Those entering The BEAR (10-hour limit) are provided with Stage Instruction sheets to begin the race, and are given the next set of instructions as they complete each stage. There is an intermediate cut-off time, after which Teams are not given the next set of instructions that would clearly cause the Team to finish after the race time limit of 10 hours. At the beginning of the races, both Sprint and BEAR Teams are using the same instructions. In order to win The BEAR, a Team must complete the most stages in the shortest time and stay within the time limit. Teams may choose when to stop racing before the time limit, but could be passed in the standings by teams arriving at the Main Transition later, yet choose to try completing the next stage within the time limit.

The BEAR takes place in the greater Jacksonville, Florida area -- A great multisport adventure and a great celebration of achievement. Two-person and three/ four-person teams compete together to complete each segment of the course, crossing the finish line as a team. The order and distance of each leg is not revealed until the race itself and mystery tests are just that -- mysteries until teams reach them. The BEAR is a test of teamwork, camaraderie, clear thinking, willpower, and determination under pressure -- open to everyone: accomplished athletes, those serious about their fitness, and even weekend warriors. There are no pre-qualifications. Athletes of all experience and fitness levels are encouraged to participate. The minimum age requirement is 15 years old -- any Team member under 18 years old must be accompanied on the Team by at least one of his/her parents.

We are very proud to have been represented by these fine ladies! Please come see their award in the CrossFit Office!

Warm-up:
50 "no weight" bar only deadlifts - work on technique
400m Run
200 jump ropes
(1 round)

WOD:
20 Arm steps during BEAR crawl w/weight - m=30lbs , w =20lbs
15 OHS - m=135, w=95
20 Double Unders
(3 Rounds)

1/2 Murph

800 M Run
50 Pull-ups

100 Push-ups

150 Squats

800 M Run