Monday is a day for Cleaning

Shelby's 1st Car! This sporty little thing just wasn't right until we added our own personal touch!

Warm Up: CrossFit East Warm Up

5 Pull Ups

10 Push Ups

15 Air Squats

20 KB Swings (light)

Sport:

1 Minute Feet Anchored Sit Ups for time

WOD:

50 Power Cleans

• Men = 135/115/95
• Women = 95/75/55

400m Run

500m Row

*Row and Run at any time during the WOD either together or used seperately to break up the repetitions.

Who Dares, Wins

how could someone be so lucky?

Warm up
15 Good Mornings
20 Ab Mats
20 Over Head Bumper Plate Rotations
15 Mountain Climbers
3 Rounds

Workout of the Day
800 meter run

30 Dead Lifts
225#men 115#women
30 Push Ups

800 meter run

30 Bench Press
155#men 75#women
30 Pull Ups

800 meter run
Go Fast

Hang Tough

Warm Up
15 Light KB swings
15 PVC Pass Throughs
10 Lunges (each leg)
1 Rope Climb
15 Second L sit on Paralettes
3 Rounds

Workout of the Day
Every Minute on the Minute
at the top of each odd minute perform 3 overhead squats
men 135#/women75#
at the top of each even minute perform 5 pull ups, 7 push ups,10 ab mats
continue this routine for 20 minutes
the time left each minute is rest, enjoy it
or
Every minute on the minute
at the top of each odd minute perform 3 power cleans
men 155#/women 95#
at the top of each even minute perform 5 pull ups, 7 push ups, 10 air squats
continue this routine for 20 minutes
the time left each minute is rest, enjoy it

Thursday

Warm Up
50 Jump Ropes
10 Jumping Squats
10 Ball Slams
10 Surfer Pop Ups
3 Rounds

Workout of the Day
"Kelly"
400 Meter Run
30 Box Jumps (24"/20")
30 Wall Balls (20#/14#)
5 Rounds

Wednesday

Warm up
400 meter run
20 Ab Mats
15 Supermans
10 Pull Ups
3 Rounds

Skill
Kettlebell Breathing Ladder
1- 10-- 10 -1
goes down like this: 1 KB swing, 1 Big Breath; 2 KB Swings, 2 Big Breaths; 3 KB Swings and so on to 10, then do 10 again and back down to 1...
Use a Kettlebell one size up from your normal.


Workout of the Day
7 Dumbell Hang Squat Clean to Thruster
(men 35# each hand/ women 20# each hand)

14 Toes to Bar

5 Rounds

Tuesday

Warm Up
100 Jump Ropes
10 PVC Overhead Squats
10 PVC Overhead Squats with Hands 2" Apart
10 PVC Overhead Squats with Hands Normal, and Feet 2" Apart
10 PVC Overhead Squats
Fight for good form: chest up, hips back, proper depth and weight on heels
2 Rounds

Strength
3x5 Back Squat
do 2 sets of 5 to find appropriate weight
use a weight that is difficult to get the fifth rep,
and use it for all 3 rounds
rest 3 minutes between rounds

WOD
Complete 10 rounds:

Row for 1 minute, rest for 1 minute.

*Row for 1 minute as many meters as you can, rest one minute.
*Continue this cycle for a total of 20 minutes.
*Your score is the total amount of meters rowed - goal is row at least 3000 meters
*Penalty is 1 handstand push up for every 5 meters under 3000 meters.

Thanks to CF Football

L1 3000 meters

L2 2500 meters

L3 2000 meters

Monday - Push and Pull

Just Hangin' Out in the morning!

Warm Up:
1 mile run
200 Jump Rope
500 Row
Sport:
Med Ball Shuttle Run
3 Rds
WOD:
8 Bench Press - (BodyWeight)
8 Bent Over Row (Bodyweight)
8 Rounds

L2 = 75% BodyWeight
L3=50% Bodyweight

Saturday - Grocery Day

Warm Up:

-20 Ab Mats

-20 KTE

-20 Leg Raises

-20 GHD Ab Sit Up

Skill:

-25 Pole Hops

2 Rds

WOD:

-600m Shopping Cart Run

-200m Farmers Carry

(3 Rds)

Friday - Cargo Net

Warm Up:

9 Feet to Bar

9 Supermans

50 Invisible Jump Rope

9 Side-to-Side Box Jump on small box

20 High Knees - jogging steps

3 Rds

Skill:

-25 Rotator Cuff Rotations

2 Rds

WOD:

• 5 Tire Flips
• 400m Run
• Cargo Net Ascent
• 11 KB Swings
• 3 Rds

Haitian Relief Effort

January 30th, CrossFit East affiliates banned together to help our Haitian brothers. Present were:

CrossFit Nocatee

CrossFit SouthSide

CrossFit Jax

CrossFit East

CrossFit Amelia Island

CrossFit BlackFin

CrossFit Daytona

CrossFit Crucible

CrossFit West Jax

We represented well - and all had a great time! Over $400 was donated and a private donor matched our contribution. Thank you to all who participated.....you understand what we are about.

Coach Rip at the Latest Clinic in Melbourne

**No Thai Boxing Clinic this Weekend****
Instead we will host regular 8:30a class and anyone who wants to stay after and work on Clean/Snatch is welcome - some of the Yulee boys Weightlifting team will be coming in
Warm Up:
21 Bar Hops (bar on ground) - like an Olympic Mogul skier
21 Ab Mat Sit Ups
21 Lunge Steps
21 Inchworm Steps
21 PVC Pass Through
21 Golfer swings w/PVC on Shoulders
21 Leg Swings
2 Rds
Sport:
L-Sit - 15 sec - 3 rds
GHD Sit Ups - 15 reps - 3 rds
WOD:

• 21 Wall Balls
• 9 Push Ups w/ Feet on Pull Up Rack
• 21 Double Unders
• 9 Burpee Jump to Pull Ups bars and Hang (1 sec hang and must be at least a 6" jump)
• 3 or 4 rounds - you choose
  

Wed - Good Fight

CrossFit for embryo's! We truly enjoyed Leanne's (barely prego in these pics) help in our recent Publix grocery store tour Monday night. Leanne is our CrossFit Paleo Nutrition Certified expert. We love Leanne and commend her for continuing to exercise through her pregnancy.....a true CrossFitter!

Warm Up:
5 Burpees
5 Push Ups
5 Jump Squats
50 Mountain Climbers
(2 rds)
WOD: The "Good" Fight

• 1 Minute intervals
• No rest between stations
• 5 x 1 minute intervals (just as in FGB)...then a 1 minute REST
• Keep track of reps on each exercise station
  
• 3 Rounds

Pull Ups
Tuck Jumps - hands must clap under thighs
OHS - M=75 / W=55
DB to Overhead (Single arm and can switch)- any way possible - M=35 / W=20
Double Unders

Tuesday - Feb 16th

Stolen from CrossFit Nocatee:

Warm Up
400m Run

Dynamic Warm Up Drills

• Frankenstiens
• Knee Hug to Lunge
• Warrior Pose
• Empty Hand Kettlebell
• Mountain Climbers
• 2 Rds
  

Power/Skill/Sport
Max Reps Wall Ball Shots (20/14) in 1 minute
Subtract the # of Wall Ball Shots from 60 and and perform that many Med Ball Cleans

• Med Ball Cleans will be demonstrated prior to start of Wall Ball to ensure you can begin your Med Ball Cleans within 10 seconds of stopping your Wall Ball shots.
  

WOD:
3 RFT of
500m Row
12 Squat Cleans (135/95)

• L2 = 95/65
• L3=75/45
  

Mon - Feb 15th

CrossFit Muay Thai/Filipino Martial Arts / Self Defense Clinic
This Saturday!
Register by Thursday - high noon!

Warm Up: 1 Mile Run

One of our Own on the C2 - nice Cap and Shirt Taylor! Way to Represent!
Taylor Clark - CFAI-Level 1 Trainer
Stationed in Germany

Skill: Snatch Balance

WOD:

• Push Press
• Bent Over Row
• Pull Up
• 400m Wall Ball Run
• 21-15-9
• M=95 / W=65
  
• 

Shannon and Patty after posting a PR in the Shrimp Run 5k

Sunday, February 14, 2010

Rest today and enjoy a wonderful Valentine's Day with your favorite sweetheart! Great job on really tough workouts this week! Best wishes, Coach T

Saturday, February 13, 2010 - Endurance Day

Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.

First Posted 15 June 2006

Warm-Up:
800m Jog or 900m Row
35 PVC Good Mornings
20 Push-ups
40 Air Squats
20 Large Arm Circles (20 Forwards, 20 Backwards)

Hero WOD: "Daniel" for time

• 50 Pull-ups
• 400 meter run
• 95 pound Thruster, 21 reps
• 800 meter run
• 95 pound Thruster, 21 reps
• 400 meter run
• 50 Pull-ups

Remember, DIAMONDS are a girl's best friend. There is still time...2 more days until Valentine's. Make your sweetheart happy, reallllly happy!

Warm-Up:
800m Row
20 Push-ups
15 Kettlebells
20 Side Lunges (10 each side)
(2 Rounds)

WOD: "Annie"...as requested by our own MartiQ!

50-40-30-20-10 reps of:
Double Unders
Sit-ups

Note: Per the HQ Website (see video), no particular type of sit-up is specified. Anchored is fastest. Check it out...http://www.youtube.com/watch?v=tLbz35Xq-j8

Thursday, February 11, 2010

Warm-Up:
Run up/down on inside stairs 3x
30 sec Handstand
20 Walking Lunges
10 Inchworms
(3 Rounds)

WOD: AMRAP in 20 minutes

200m Run or 250m Row
15 Pull-ups
10 Turkish Get-ups

Wednesday, February 10, 2010

Benedikt Magnusson Deadlifts 426kg (937lbs!). Image credit: Egill Bjarki.

Warm-up:
400m Run
20 Plate Circles Overhead
20 GHD Sit-ups
20 Kips on High Rings
20 Air squats
(2 Rounds)

WOD:
2 x 3RM Weight, Rest 1 minute between each
Add more weight, rest for 4 minutes
2 x 2RM Weight, Rest 1 minute between each
Add more weight, rest for 4 minutes
1RM x 4 (1-1-1-1), Rest 3 minutes between each

NOTE: You MUST not only lift the bar to full standing position but you CANNOT drop it until you have lowered it below your knees. Check out this link: http://stronglifts.com/how-to-deadlift-with-proper-technique/

Great Pics from the Pirate's Run on Saturday!

Fantastic job to the CFAI Runners Group who braved chilly temperatures and muddy footing on Saturday! 5k Runners included Donna, Cody, Adam, Dawn and Barry. 10k Runners included Jay, Ginger, Tina, Roy and Tricey. It was a "special" day for Jeff...who cheered from aside the stroller:)

Tuesday, February 9, 2010

HAPPY BIRTHDAY JIM #67!!!

Major Events of 1943:
Battle of Stalingrad ends with Soviet victory.
Largest tank battle in history occurs around Kursk in the USSR (Operation Citadel)
Allies defeat Germans in North Africa.
RAF No. 617 Squadron performs the Dambuster bombing raids on Germany.
Jews launch anti-German uprising in Warsaw Ghetto.
Allies land in Sicily, later Italy.
Italy surrenders to Allies, Mussolini deposed.
Germans occupy Rome.
Jefferson Memorial is dedicated.

Warm-Up:
6 or 700 meter Row
6 or 7 Ball Slams
6 or 7 Bruce Lee Push-ups
6 or 7 Back Extensions
6 or 7 Jumping Ring Dips
(3 Rounds)


WOD: The "67" Revenge
67 Burpees
67 AbMat Situps
67 Box Jumps or Step-Ups

Feb 8 - Monday

Warm Up:
5 Pull Ups
100 Jump Ropes
5 Snatch Land-empty bar
20 PVC Pass Thru's
10 Push Press - empty bar
(3 Rds)
Skill: Rotator Cuff
25 Lying External Rotation - 3-5lbs
(2 Rds)
WOD:
9 HSPU (Feet on Box)
10 KB Swings
11 Push Ups
200m Run
(4 Rds)

Recover

Congrats to all OUR Pirate Runners this weekend! I know we set some awesome P.R.'s. in both the 5k and the 10k. Also Congrats to Coach Diesel (Ben) who competed in the Garage Games (Atlanta) this weekend.

Recover, recover, recover

“The squat magically cures knee pain if you squat correctly,” Kelly Starrett told participants at a one day seminar at CrossFit Santa Cruz on March 14, 2009. Starrett is the owner of San Francisco CrossFit and a Doctor of Physical Therapy.

Improper squat mechanics under load will lead to problems over time. Muted hips and knees bent forward are common faults. Starrett said one patient at his clinic was an elite, world champion athlete who had flown in for a consultation. The problem was the athlete simply didn’t know how to squat. Starrett blamed the athlete’s coach and PE teachers for failing to provide proper instruction. “No one ever taught him to squat right,” Starrett said.

The body weight squat to a high box can be a good way to start. Kelly tells his clients to keep their spines straight, stick their butts back, break their knees at the same time as they reach back, and put their hands up for balance. Athletes find they can squat with no pain because they are unloading their quad tendons. It takes them off tension and they don’t get a down/up stretch cycle. The eccentric/concentric chain is broken and the athlete is able to rise properly from the squat. The shin is pretty vertical and the femur is rotating around a pretty vertical tibia.

When athletes are put in the best position, with maximum congruency of the joints, hotspots are unloaded. Keeping the shins vertical maximally unloads the patella tendon.

Saturday - Feb 6 - Pirate Run!

Warm Up:
Group Warm Up with Coach Tricey
WOD:
5k or 10k Run
Optional WOD:
around 10a in the gym...
-double up today...if the run isn't enough!

Friday - Feb 5

Warm Up:
5 Minute Jump Rope
Sport:
Hanging leg raises/toes to bar (work to your strength ability)
3 x 10
Box Jumps
3 x 5 (20-32")
*Easy WOD today to try and recruit all our Peeps for the Pirate Run (5k or 10k) tomorrow. We will be wearing our BLUE shirts as a TEAM and we would love to take a picture 30 minutes prior to the run. Truly hope everyone can make it!
WOD:
Power Clean & Jerk
3 x 3 reps

Bleachers?

One of our own...at the Joe Dube Meet - Oct 2008
Although her birthday was last week...it goes to show you can do anything...even up to 29 yrs old...

***No CF Running Today - the class will be the normal WOD. The Saturday WOD is going to be the Pirate Run - downtown - 5k and 10k. Please visit www.ameliaislandrunnner.com for more info.

Warm Up:

• 800m Run
• 10 KB Swings
• 10 Frog Hops
• 2 Rds
  

Skill:
Bleachers-quick feet

• individually one foot up; other foot up. One foot down...other foot down
• As fast as you can for 100 times up onto the stair
• Everyone can fit on both sets of stairs
• Record time and BLOG
  

WOD:
500 Meter Row
7 SDHP (M=135 / W=95)
(5Rds)

• L2 = M=95 / W=75
• L3= M=75 / W=55
  

Wed. Crossfit Kids 3:30 - 4:30

Warm Up:
50 Jump Ropes
10 Roll Ups To Squat Position
10 Supermans
10 4 legged roll overs
5 Wallabys
2 rnds

Skill/Sport
Push Press 15# or PVC
20 Push Press for time

WOD:
Row 750m for time
Rest
50 Air Squats for time

Tuesday - Fran

Warm Up:
500m Row
10 Plate Rotations each direction
10 Push Ups
10 Squat jumps

WOD: Fran
Thrusters
Pull Ups
21-15-9

Wed

Warm Up:
200m Run while skipping rope
10 Jumping and forward traveling Lunges (switch feet in air)
10 Box/Bench Dips w/ legs extended
10 Feet-to-bar
(3 Rds)
Sport:
Shuttle Run w/ Box Jump at end (work on Volleyball approach to net)
5 Rds
WOD:
Back Squat - low or high bar - you choose...but stay with it the entire WOD
10-8-6-4-4-4-4-4-4