06-30-09 WOD
Half Turkish Get Up x 10 R/L
Sit-Up x 20
Supermans x 20
Knees to Elbows x 10
4 Rounds for Time
Then
Elevated Plank 1 min x 5
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06-30-09 WOD Half Turkish Get Up x 10 R/L Sit-Up x 20 Supermans x 20 Knees to Elbows x 10 4 Rounds for Time Then Elevated Plank 1 min x 5
06-30-09 WOD
Half Turkish Get Up x 10 R/L
Sit-Up x 20
Supermans x 20
Knees to Elbows x 10
4 Rounds for Time
Then
Elevated Plank 1 min x 5
Comments to Facebook
CrossFit Challenge Saturday July 11th! Be There!
Meet Brody Lanigan: A Grassroots Giving applicant who will receive 50% of all proceeds from our CrossFit Challenge Fundraiser
"My name is Brody Lanigan, and I am an incoming senior at New Smyrna Beach High School. I am considered a very well rounded individual because I do three sports, and I am a honors student with a weighted GPA of 3.82. I play soccer, as well as running cross country and track. Cross country is by far the most important sport I do because the whole running team is much like a very close family. I have been to Colorado and North Carolina for cross country camps and I am looking forward to ging to Eugene, Oregon for my senior year training. Over the years (cross country especially) I have learned many life lessons and the fact that there is more to the world than little New Smyrna Beach, Florida. I learned this through many Kenyans, world class runners, coaches and elders at these camps within the community. I'm positive that this Oregon trip is going to be the best experience yet, because the creation of Nike (which was started in Eugene, Oregon) and it's experimental guinea pig, Steve Prefontaine has been the foundation upon which my school's cross country team was united. I remember before every cross country meet I would watch the movie Nike's story to get pumped for the race. Steve Prefontaine has been my favorite past time runner ever, and I admire anyone with his go-getter attitude and I hope to follow in his footsteps."
Brody needs our support as he is trying to raise close to $900 for his summer camp to Oregon. He is an amazing, talented and inspirational kid and I truly hope that you will all join Brody, his family and all of us on July 11th at Tactical Fitness Ormond for our "Grassroots Giving CrossFit Challenge Fundraiser." Please visit www.grassrootsgiving.info to pre-register and for further details. You can also e-mail me at missy@grassrootsgiving.info or call 386-453-6400. If you are not interested in entering the challenge we hope that you will still join us while cheering the participants on and then enjoying a Kansas City style Bar-B-Q prepared by Tish Traster (Owner Tactical Fitness Ormond) for only $6 after the challenge.
Thank you,
Missy Gibson
Founder/President
Grassroots Giving Inc.
www.grassrootsgiving.info
"The trouble with life isn't that there is no answer, it's that there are so many answers."
Ruth Benedict
Skill Practice:
Muscle Snatch
Warm-Up:
200m Run
Army Sit-Up Challenge
Samson Stretch x 5 R/L
06-29-09 WOD
200m Run
1 Rope Climb (Advanced) 4 Beginner Climbs
10 KB Dead Snatch R/L
AMRAP 15 mins
Post Loads to Board
Comments to Facebook
Muscle Snatch
Warm-Up:
200m Run
Army Sit-Up Challenge
Samson Stretch x 5 R/L
06-29-09 WOD
200m Run
1 Rope Climb (Advanced) 4 Beginner Climbs
10 KB Dead Snatch R/L
AMRAP 15 mins
Post Loads to Board
Comments to Facebook
First three team members in line carrying a #20, #14, #10 Medicine Ball Row 200 meters Parallette Jump x 10 Jingle Jangle x 5 Med Ball Goal Throw Pu
06-27-09 Team Saturday
In teams:
First three team members in line carrying a #20, #14, #10 Medicine Ball
Row 200 meters
Parallette Jump x 10
Jingle Jangle x 5
Med Ball Goal Throw
Push-Up x 10
Complete 200 m Track
Give Ball to Last Person in Line and Go!
First team to complete 3 Full Rounds wins.
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In teams:
First three team members in line carrying a #20, #14, #10 Medicine Ball
Row 200 meters
Parallette Jump x 10
Jingle Jangle x 5
Med Ball Goal Throw
Push-Up x 10
Complete 200 m Track
Give Ball to Last Person in Line and Go!
First team to complete 3 Full Rounds wins.
Post Comments to Facebook
6-26-09 WOD CrossFit Poker CrossFitter with the best hand wins: A New Tactical Fitness T-Shirt
New T-shirts one the way next week! Check it out.6-26-09
WOD
CrossFit Poker
CrossFitter with the best hand wins:
A New Tactical Fitness T-Shirt
Comments to Facebook
WOD
CrossFit Poker
CrossFitter with the best hand wins:
A New Tactical Fitness T-Shirt
Comments to Facebook
06-25-09 WOD Back Squat 3-3-3-3-3 Mini Metcon Complete as many rounds as possible, scaled to ability 20 minutes of: 95 pound Hang Powerclean, 7
06-25-09
WOD
Back Squat 3-3-3-3-3
Mini Metcon
Three rounds for time, scaled to ability of:
WOD
Back Squat 3-3-3-3-3
Mini Metcon
Three rounds for time, scaled to ability of:
95 pound Hang Powerclean, 7 reps
95 pound Power Jerk, 7 reps
Post loads and times to Facebook comments.
WOD For Time: Run 200m KB American Swing x 10 Run 200m KB Burpee x 2 R/L Run 200m KB Push-press x 5 R/L Run 200m KB Sit x 50
Tim and Joelle gettin' busy.06-24-09 Wednesday WOD
For Time:
Run 200m
KB American Swing x 10
Run 200m
KB Burpee x 2 R/L
Run 200m
KB Push-press x 5 R/L
Run 200m
KB Sit x 50
Time to Board
Comments to Facebook
WOD Benchmark "Cindy" 5 Pull-ups 10 Push-ups 15 Squats AMRAP 20 Mins
Skills Practice:
Barbell Technique with Coach Hagstrom
Power Clean
Power Jerk
Metcon:
Benchmark
"Cindy"
5 Pull-ups
10 Push-ups
15 Squats
AMRAP 20 Mins
Loads to Log
Comments to Facebook
06-22-09 Monday Jump Rope x 100 Knees to Elbows x 10 Jump Rope x 100 Front Squat #65/#95 x 10 4 Rounds for Time
06-22-09 Monday
Warm-up
Jump Rope 3 mins
WOD
Jump Rope x 100
Knees to Elbows x 10
Jump Rope x 100
Front Squat #65/#95 x 10
4 Rounds for Time
Loads to Board
Comments to Facebook
Addiction, Coping and CrossFit
Addiction Coping and CrossFit
I confess. CrossFit is my Prozac! (…and xanax…and beer…and wine…and cheese cake.) I am Type A personality. If you really know me, I don’t need to tell you I am definitely Type A. Type A individuals can be described as impatient (move please!), excessively time-conscious, insecure about their status (how’s my lipstick?), highly competitive (oh really!), over-ambitious, business-like, hostile (who the heck gave HER a license to drive?), aggressive, incapable of relaxation in taking the smallest issues too seriously (who left the banana peel in the garbage?); and are somewhat disliked for the way that they're always rushing and demanding other people to serve to their standards of satisfaction (I ordered that 10 minutes ago and it’s cold!).
They are often high and over-achieving workaholics (alcoholics, foodaholics, shopaholics) who multi-task, drive themselves with deadlines, and are unhappy about the smallest of delays. Because of these characteristics, Type A individuals are often described as "stress junkies."(wiki) Yes, I am a “stress junkie.” I perform better under stress, so I think. But stress always got the best of me. Many great over-achieving days spiraled into chaos (and one DUI) after a few “celebratory libations.” My coping and de-stressing mechanisms were interfering with my ability to cope and de-stress. Something had to change.
Once I accepted the fact most, if not all, of my behavior was driven by an insufficient level of self-esteem, I began working on ways to change. I began to change the way I looked at myself in the mirror and the way I thought about myself. I became brutally honest with myself and began to verbalize characteristics of my personality out loud to friends and family. Saying things like, “I know I have control issues.” or “I’m feeling a little insecure today.” The more I verbalized, the more I realized that people liked me for “me”, all my little character “flaws” included!
I didn’t want to hide who I “really” was anymore or try to change myself. I wanted to take control of my life, and grow to like myself just the way I was, not change me, but accept myself with all my inherent personality characteristics both good and bad. My first step on this journey was taking the time to spend more alone time with “me”. I needed to get to know myself better and I did that through exercise.
My exercise journey eventually led me to CrossFit. What a perfect fit for Type As! Look at all the elements of the workout just begging to be controlled. The weight (highly competitive me), time (excessively time conscious me), rounds (over ambitious me). Not to mention trying to catch up with that skinny little cardio junkie blowing out WODs in three minutes or less (insecure about my status me)!
CrossFit allows me to outwardly express all of the elements associated with my personality in a competitive, healthy and safe environment. When I am impatient, I work faster. Aggressive, I add a little more weight. Competitive, I do one more round than the girl next to me and because I’m insecure I make sure she is at least 10 years younger! When the WOD is over lots of serotonin and dopamine fill my brain naturally rather than grabbing a beer or hunk of cheesecake, which is always a temporary fix and always leaves me back where I started.
I am not an addictions counselor and would never suggest someone give up a program or treatment that is working for them. I can only share what has worked and is still working for me. Not every day is perfect. I still have stressful insecure days. But now, I have an alternate way to cope. CrossFit is my drug-free coping mechanism. CrossFit is my de-stressor. CrossFit feeds every element of my personality. CrossFit was designed for Type A personality types! CrossFit was designed just for me.
Peace and wellness on your journey,
Tish
I confess. CrossFit is my Prozac! (…and xanax…and beer…and wine…and cheese cake.) I am Type A personality. If you really know me, I don’t need to tell you I am definitely Type A. Type A individuals can be described as impatient (move please!), excessively time-conscious, insecure about their status (how’s my lipstick?), highly competitive (oh really!), over-ambitious, business-like, hostile (who the heck gave HER a license to drive?), aggressive, incapable of relaxation in taking the smallest issues too seriously (who left the banana peel in the garbage?); and are somewhat disliked for the way that they're always rushing and demanding other people to serve to their standards of satisfaction (I ordered that 10 minutes ago and it’s cold!).
They are often high and over-achieving workaholics (alcoholics, foodaholics, shopaholics) who multi-task, drive themselves with deadlines, and are unhappy about the smallest of delays. Because of these characteristics, Type A individuals are often described as "stress junkies."(wiki) Yes, I am a “stress junkie.” I perform better under stress, so I think. But stress always got the best of me. Many great over-achieving days spiraled into chaos (and one DUI) after a few “celebratory libations.” My coping and de-stressing mechanisms were interfering with my ability to cope and de-stress. Something had to change.
Once I accepted the fact most, if not all, of my behavior was driven by an insufficient level of self-esteem, I began working on ways to change. I began to change the way I looked at myself in the mirror and the way I thought about myself. I became brutally honest with myself and began to verbalize characteristics of my personality out loud to friends and family. Saying things like, “I know I have control issues.” or “I’m feeling a little insecure today.” The more I verbalized, the more I realized that people liked me for “me”, all my little character “flaws” included!
I didn’t want to hide who I “really” was anymore or try to change myself. I wanted to take control of my life, and grow to like myself just the way I was, not change me, but accept myself with all my inherent personality characteristics both good and bad. My first step on this journey was taking the time to spend more alone time with “me”. I needed to get to know myself better and I did that through exercise.
My exercise journey eventually led me to CrossFit. What a perfect fit for Type As! Look at all the elements of the workout just begging to be controlled. The weight (highly competitive me), time (excessively time conscious me), rounds (over ambitious me). Not to mention trying to catch up with that skinny little cardio junkie blowing out WODs in three minutes or less (insecure about my status me)!
CrossFit allows me to outwardly express all of the elements associated with my personality in a competitive, healthy and safe environment. When I am impatient, I work faster. Aggressive, I add a little more weight. Competitive, I do one more round than the girl next to me and because I’m insecure I make sure she is at least 10 years younger! When the WOD is over lots of serotonin and dopamine fill my brain naturally rather than grabbing a beer or hunk of cheesecake, which is always a temporary fix and always leaves me back where I started.
I am not an addictions counselor and would never suggest someone give up a program or treatment that is working for them. I can only share what has worked and is still working for me. Not every day is perfect. I still have stressful insecure days. But now, I have an alternate way to cope. CrossFit is my drug-free coping mechanism. CrossFit is my de-stressor. CrossFit feeds every element of my personality. CrossFit was designed for Type A personality types! CrossFit was designed just for me.
Peace and wellness on your journey,
Tish
Saturday 6-20-09 WOD TRX Squat Jump x 10 Push-Up x 10 KB Dead Snatch R/L x 5 AMRAP 20min
Saturday 6-20-09
WOD
TRX Squat Jump x 10
Push-Up x 10
KB High Pull Catch x 10
KB Dead Snatch R/L x 5
AMRAP 20min
Loads to Board
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June 16 Friday 2009 Rope Climb 1 Bench press x 10 Push-press x 15 Dips x 20 AMRAP 20 mins
Karen on Round 3 of 20 Push-upsComplete as many rounds in 20 minutes as you can of:
Rope Climb 5 reps Beginner or 1 Full Climb
Bench press 135 pounds 10 reps
Push press 95 pounds 15 reps
Dips 20 reps
Loads to Board
Comments to Facebook
WOD 06-18-09 Barbell Fundamentals Dead Lift 5 x 5 Mini Dynamax Metcon
WOD 06-18-09
Barbell Fundamentals with
Coach Hagstrom
Dead Lift 5 x 5
Mini Dynamax Metcon
For time:
Wall Ball x 20
Corpse Leg Ball Toss x 20
Ball Slam x 20
Push-up x 20
Loads to Logs
Comments to Facebook
06-16-09 WOD "Helen" Run 400meters/21 KB Swings/12 Pull-ups
Jeff Martone CrossFit Instructor Photo Courtesy of CFHQTuesday 06-016-09
WOD
"Helen"
Run 400 m
21 dumbbell/kettlebell swings, 35-45#
12 pull ups
Compare to Tuesday, April 28, 2009
Loads to Logs Comments to Facebook
WOD Monday June 15th 2007 Run a 5K
Milisa brings home another Gold!WOD Monday June 15th 2007
Run a 5K
Post Time to Board Comments to Facebook
Why Are You CrossFit?
Great Job to all the teams on Team Saturday! Way to go front runners Tim and Shannon. Have a great rest day.
WOD 06-12-09 TRX Body Row x 10 KB Clean & Press x 5 R/L Traveling Lunges 60" KB Swing x 10 4 Rounds for Time
The "Clean" Photo Courtesy of CrossFit HQWarm-Up
200m Run
Samson Stretch x 5 R/L
Squat Stretch x 10
Shoulder Warm-Up PVC x 10
Skill Practice:
Plank Variations
WOD 06-12-09
TRX Body Row x 10
KB Clean & Press x 5 R/L
Traveling Lunges 60"
KB Swing x 10
4 Rounds for Time
Loads to Board Comment to Facebook
WOD Thursday 06-10-09 21-15-9 Thrusters Push-Ups
Photo courtesy of CrossFit.comWOD Thursday 06-11-09
21-15-9
Thrusters
Push-Ups
Post Loads to Whiteboard Comments to Facebook
Wednesday 06-10-09 "Michael" Run 800 meters 50 Back Extensions 50 Sit-Ups
Photo courtesy of CrossFit HQ
Warm-Up
3 rounds of 10-15 reps of
Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat with PVC
Hero Workout
Michael
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.
06-10-09 WOD
Run 800 meters
50 Back Extensions
50 Sit-ups
3 Rounds for Time
Team Tug-o-War to Follow
Comments to Facebook
WOD Tuesday 090609 "Cindy" or "Mary"
.JPG)
Crisa, do you miss those bands? XDWOD Tuesday 090609
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post your choice of girls and rounds completed to logs and comments to Facebook.
06-08-09 WOD Front Squat 5 x 5 Pull-Up 10 x 3 Push-Up 10 x 3
You are what you eat.06-08-09 WOD
Warm-Up & Skill Practice
High Hang Clean
Front Squat
KB Snatch
WOD
Front Squat 5 x 5
Pull-Up 10 x 3
Push-Up 10 x 3
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06-04-09 WOD KettleForce Russian Kettlebell & Navy Seal TRX Suspension Training
06-04-09
KettleForce
Russian Kettlebell & Navy Seal TRX Suspension Training
06-02-09 WOD Kettlebell Abs of Fire Leg Raise x 10 Chest Press Oblique Lift x 5 R/L Corpse Leg Long Arm Sit-Up x 10 Sitting Oblique Twist x 10 Standi
Milisa's Performance Challenge06-02-09 WOD
Kettlebell Abs of Fire
Leg Raise x 10
Chest Press Oblique Lift x 5 R/L
Corpse Leg Long Arm Sit-Up x 10
Sitting Oblique Twist x 10
Standing Hot Potato x 10
Kettlebell Burpees x 5 R/L
3 Rounds Group Collective
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Weight Loss Challenge / Performance Challenge Begins!
06-01-09 WOD
Performance Challenge
Front Squat x 10
Military Press x 10
3 Rounds for Time
Tactical Fitness Ormond Members Only Weight Loss Challenge and Tactical Fitness Ormond Members Only CrossFit Performance Challenge Begins TODAY!
Enter each challenge for a chance to win:
Grand Prize: 1 Month Unlimited Membership Tactical Fitness Ormond & Cash Kitty*
Second Prize: $50 Gift Card to Sports Authority
Third Prize: $25 Gift Card Love's Whole Foods
Participants must:
Be a member of Tactical Fitness Ormond
Participants MUST have a Before and After Picture to Participate
Weigh, Measure and Complete the Performance Challenge by 7:00pm
on Monday June, 1st 2009.
Keep a Paleo Diet Food Log for 30 days
Check and Review Food Log Weekly with a CrossFit Nutrition Certified Coach or Trainer
Failure to Keep a Food Log results in Immediate Dismissal from Challenge
Contribute $5 for Each Challenge to be Place in a Cash Kitty for Grand Prize
*Cash Kitty Determined by Number of Participants
Participants must be 18 years or older
For Challenge Details visit
Tactical Fitness Ormond
873 Hull Rd. Unit 6
Ormond Beach, FL 32174
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