03-31-10 Wednesday Modified Gym Hours today: 5:45am, 5:45pm with child care & invitation to lift with our USA Weightlifting team at 6:30pm.

We lost our family pet, Ty last night at 3:15am. Ty our guinea pig was with us for six years. We remember him today with love in our hearts and gratitude for the many joys he brought into our lives. God bless you, Ty on your journey.

We don’t know how or why some souls come into our lives. Perhaps it’s to fill a void like a negative ion always seeking a positive or vice-versa. Only when that soul leaves our life do we know the true impact it has made on our being. Some souls leave and we may feel empty, lost, lonely or incomplete. Other souls leave and our hearts swell with sorrow and minds fill with joyful memories. When this type of soul leaves we do not feel empty, lost, lonely or incomplete. We feel fuller, blessed, closer to God and somehow and bit more whole. I am quite sure this is what Shakespeare meant when penned the words, “parting is such sweet sorrow”.

03-31-10 Wednesday

Modified Gym Hours today: 5:45am, 5:45pm with child care

& invitation to lift with our USA Weightlifting team at 6:30pm.

WOD

Front squat 5-5-5

Snatch Deadlift 4-4-4-4

Snatch Push Press 5 5 4 4 3 3

03-30-10 Tuesday WOD 5:45am 5 Chest to Bar Pull-Up 45 Butterfly Sit-Up 5 Handstand Push-Up 45 Back Extension 5 Chest to Bar Pull-up 45 Mountain Climbe

03-30-10 Tuesday

WOD

"5:45"

for time:

5 Chest to Bar Pull-Up

45 Butterfly Sit-Up

5 Handstand Push-Up

45 Back Extension

5 Chest to Bar Pull-Up

45 Mountain Climbers

5 Handstand Push-Up

45 Ball Slam #20

03-29-10 Monday WOD "Kelly" Run 400 meters 30 box jump, 24 inch box 30 Wall ball shots, 20 pound ball

Falling into a "Fitness Funk".

It happens to all of us with our fitness program from time to time. Personally, I think there is a good reason we cycle through " fitness funks". Perhaps it's our mind's way of subliminally slowing the body down. In essence, it's our body's way of saying, "Hey, I need a break!" How long should a fitness funk last? In my opinion, now longer than a week.

Here are some steps on how I personally get out of a fitness funk. Once I have acknowledged that I am indeed in a funk, I allow myself two or three days of zombie-like behavior; watching television, sleeping longer hours, eating junkie funk enabling foods and a moment or two of self-loathing and pity. Notice I said ONE or TWO days, not weeks! That's forty-eight to seventy-two hours. After that, it's time to clean house.

How do I get out of a Fitness Funk?

Step One: I immediately STOP what I'm doing to perpetuate the funk. I stop whining to everyone about my funk. I turn off the television, log off Facebook, stop texting, put down the chips, donuts and pizza and I take my dog to the dogs park.

Step Two: I pick ONE or TWO projects, not ten, that have been nagging me and I complete them. Something simple like a cleaning out a kitchen drawer, writing a letter, making a dreaded phone call or organizing the shoe rack in the garage. Not world changing projects, but the little projects that float around in the back of my brain like a parasite for months.

Step Three: I get rid of clutter. I sort through piles of papers, coupons, old underwear, old clothes and get rid of 'stuff'. Clutter clogs the "Chi". Yeah, Chi...energy flow. So, I get rid of clutter. I pick one area of my house to start with. It's usually the most visible, like the computer desk in my kitchen.

Step Four: I get outside. I love to container garden. Nothing cures a funk faster than getting my hands in some good black dirt! I container garden because it's not overwhelming. I pick one container per gardening day. One at a time. It takes less than fifteen minutes to plant a container garden and they are much easier to maintain than flower beds.

Step Five: I avoid eating out and all alcohol. Yup, I don' drink when I'm in a funk. Alcohol is a funk inducing depressant. I also cook more. My funks usually involve junkie eating. So, once I recognize I'm in a funk, I immediately STOP eating out. I go produce shopping. I find a new recipe or two and I spend some time in my kitchen cooking up something healthy.

Step Six: Research and learn a new exercise. When I'm in a funk, I look for something new to learn. I scour the internet for interesting and fun exercises and I try them. Sometimes this generates a hilariously comedic situation and induces hours of laughter, and laughter is a great funk buster!

Step Seven: I read Self-Help books. Yes....I know it's cliche! But I LOVE self-help books; even bad self-help books because bad self-help books make me laugh. As of late I am reading "The 4:8 Principle" by Tommy Newberry. So far, I like it very much. I have a library of self-help books available to lend.

03-29-10 Monday

WOD

"Kelly"

• Run 400 meters
• 30 box jump, 24 inch box
• 30 Wall ball shots, 20 pound ball

for time

03-27-10 Saturday 7:30am "Deck of Cards"

Happy Saturday CrossFitters! The past two weeks at CrossFit40 have been amazing. As a trainer, it thrills me to see my athletes improve and excel. In the past fourteen days I have seen many of you run 6.2 miles in three to four feet deep mud, climp nine foot walls, scale thirty foot tall rope ladders, lunge thirty feet tall muddy hills, improve on your power cleans and snatches, kick-up the weight on your deadifts, row faster, squat heavier, accomplish your kipping pull-up, muscle-up and more.

Many of you have changed so much, sometimes it's hard for me to even remember the first time you walked through my front door. I love seeing the change that CrossFit brings to people's lives; sometimes slowly, sometimes quickly. With each new accomplishment we change and grow. It's a change that happens on the inside and spreads to the outside. I love the feeling that I can accomplish just about anything if I work hard and try! That my friends is CrossFit.

03-27-10 Saturday @ 7:30am

WOD

Kickin' It Old School Again

Deck of Cards

.

03-26-10 TGI-Friday WOD Power Clean 3-3-3-1-1-1 -then- Max Rounds in 10mins: Traveling lunges 75' #45/#25 / 12 KB Swings #53/35 / 7 Pull-Ups

03-26-10 TGI-Friday

WOD

Strength:

Power Clean 3-3-3-1-1-1

-then-

Max rounds in 10 mins:
Traveling lunges 75' #45/#25
12 Kettlebell Swings (53/35lbs)
7 Pull-ups

Rounds and loads to whiteboard.

03-25-10 Thursday Push-Press 5x5 / Bench 5 x 5/ Mini-metcon

"Wo-man on Fire" Burpee

03-25-10 Thursday

WOD

Push-Press 5-5-5-5-5

Bench Press 5-5-5-5-5

Mini-Metcon

In 10 minutes:
400m Run

-then-

As many reps as possible of:

1-Arm Overhead Kettlebell Squats (35/20lbs)

Put the kettlebell down at any point and perform 5 burpees.

* Bottom of the bell must stay above shoulder for entire squat for rep to count, hip crease below knee for full depth and hips at full extension at the top of the squat.

* Every time the bottom of the kb touches shoulder, head, or falls below the shoulder you must run 200m before returning to the kb and continuing.

* You may change hands as long as the bell does not fall below your shoulder or touch your shoulder or head. Holding with 2 hands overhead is acceptable only when resting or changing hands.

* For the rep to count, the kettlebell must remain in the same hand for the full duration of the squat.

03-24-10 Wednesday WOD In teams of 2 for time complete: Run 1 mile Floor to Overhead x 1 ton Rope Climb x 4 Man on Fire Burpees x 21 Squat Box Jump 2

Mud Run Jax 2010

I was having a discussion with SSG Snider yesterday and he brought to my attention

a wicked little thing called "Man on Fire Burpees".

Have fun with this one my CrossFit misfits!

03-24-10 Wednesday

WOD

In teams of 2 for time complete:

Run 1 mile

Floor to Overhead x 1 ton

Rope Climb x 4

Man on Fire Burpees x 21

Squat Box Jump 24" x 21

You may divide these task in any manner you wish;

applying each team member's strengths where needed.

Good Luck!

03-23-10 Tuesday WOD "Deadman's Row" South Texas CrossFit Games Sectionals WOD #1

This was WOD #1 in the South Texas 2010 CrossFit Games Sectionals:

We will begin this WOD in waves:

In 12 minutes, complete:

2K Row + Max RepsDeadlift (Men 275 lbs, Women 185lbs)
Score = Row time – (Deadlift Reps x 5 seconds)

Here's the math -Row time: 9:13
Deadlifts @ 185#: 22 x 5 seconds = 110 seconds

Total time after deducting deadlifts: 7:30

03-22-10 Monday Back Squa 5-5-3-3-10-10 Mini-Metcon Tire Flip / Push-up AMRAP 1min

Missy Gibson getting some Mud-n-There!

03-22-10 Monday

WOD

Back Squat 5-5-3-3-10-10

-then-

Mini-Metcon

Tire Flip

Push-Up

As many flips as possible 1 min

As many push-up as possible 1 min

Scores to whiteboard.

>

03-20-10 Olympic Weightlifting Workshop 8:30am Kiddie Corner Open

03-20-10 Saturday

Olympic Weightlifting Workshop with

USAW Coach Duane Hagstrom

Improve your lifting skills and technique with this

1 hour workshop and workout!

Time 8:30am-9:30am

Kiddie Corner Open for this workshop.

Members: Free

Non-members $12

CrossFit40 Mud Runners are on the run! We have 6 teams participating in the National MS Society Mud Run in Jacksonville today. My wonderful CrossFitters have raised over $4,000 to support the Multiple Sclerosis Society. We will have an official corporate total on Monday.



Let's give a BIG hand to everyone who raised money for this event. Let's give a HUGE hand to Heidi Webb who raised over $1200, Jessyca Hogan over $800, Ted Bondjuk over $350 and Michael Stapelton over $325!!!! Wow, great job guys. Tactical Fit Ormond

03-19-10 TGI-Friday WOD Conga Line Bench Press and Pull-Ups #95/135/185 5 Rounds

Reminder: NEW 5:45pm Friday CrossFit Session

with Kiddie Corner Starts Today!

Mud Run Information:

Mud Run packets and information will be available for pick-up at 6:45pm at the gym tonight. All teams and team members wil meet at the gym Saturday morning at 6:15am for packet pick-up and team photos. Coffee and bagels will be provided. We will be leaving the gym for Jacksonville at 7am SHARP!

03-19-10 TGI-Friday

Warm-Up

Run/Row 1 Mile for time

WOD

Conga Line Bench Press and Pull-Ups #95/135/185

5 Rounds

>

Tactical Fit Ormond

03-18-10 Thursday WOD 21 Deadlift BW 400m Run 15 Deadlift BW 400m Run 9 Deadlift BW 400m Run for time *BW=Body Weight

03-18-10 Thursday

Warm-Up

Burpee Broad Jump 60'

3 Rounds

WOD

21 Deadlift BW

400m Run

15 Deadlift BW

400m Run

9 Deadlift BW

400m Run

for time

*BW=Body Weight

Tactical Fit Ormond

03-17-10 Wednesday WOD Warm-up Rolling Cleans x 15 Workout Cleans 5 5 3 3 1 1 Surprise Mini Met-Con

USAW Coach Duane Hagstrom

03-17-10 Wednesday

WOD

Warm-up

Rolling Cleans x 15

Workout

Cleans 5 5 3 3 1 1

Surprise Mini Met-Con

Tactical Fit Ormond

03-16-10 Tuesday Run 400m / 50 Butterfly Sit-Ups / Run 400m 50 Back Extensions/ Run 400m 50 KTE / Run 400m 25 Glute Raise R/L for time

03-16-10 Tuesday

Warm-Up

Partner Jump Over x 10

Partner Over & Under x 5

WOD

Run 400m

50 Butterfly Sit-ups

Run 400m

50 Back Extensions

Run 400m

50 Knees-to-Elbows

Run 400m

25 Glute Raise R/L

for time

Tactical Fit Ormond

03-15-10 Monday WOD 10-9-8-7-6-5-4-3-2-1 Push-press #125/#75 KB Swing 1/5 pood/#35 Push-up

03-15-10 Monday

WOD

for time:

10-9-8-7-6-5-4-3-2-1

Push-press #125/#75

KB Swing 1/5 pood/#35

Push-up

Times & Loads to Whiteboard

Tactical Fit Ormond

03-13-10 Saturday "CrossFit40 Outside the Box"

03-13-10 Saturday

THERE WILL BE NO CROSSFIT SESSIONS IN THE BOX SATURDAY

"CrossFit40 Outside the Box"

Mud Run Training Granada Bridge

*Everyone Welcome

You do not need to be participating in the Mud Run to join us.

When: 7:30am - 8:30am
Where: Cassen Park Base of Granada Bridge
(Beach Street across from Ormond library near bait shop)
Wear: Boots/Cammies/Long Pants/Mud Run Apparel
Bring: Water

Public Welcome

Members - Free

Non-members - $10

Tactical Fit Ormond

03-12-10 TGI-Friday "Fran" 21-15-9 Thrusters #95 Pull-Ups

03-12-10 TGI-Friday

What a fantastic "Week of Girls" and an amazing week of 'firsts'. Congrats to Dave G. on mastering his kipping pull-up, Heidi W on getting her military push-up, Cindy C. for mastering her overhead squat, Brian S and Dave M perfecting their muscle ups, Dave M., Brian S, JJ, Deb W.,Chris G. and Sam G. all fearlessly taking on the handstand push-up and to EVERYONE, you ALL snatched pretty damn good this week!

Warm-Up

Tabata Surprise, YAY!

4 mins

WOD

"Fran"

21-15-9

Thrusters #95

Pull-ups

for time

Post loads and times to Whiteboard and Greencard.

Tactical Fit Ormond

03-11-10 Thursday "Diane" 21-15-9 Deadlift #225 Handstand Push-up

03-11-10 Thursday

Continuing with our "Week of Girls",and she's a real bad ass.....

"Diane"

WOD

21-15-9

Deadlift #225

Handstand Push-Up

for time

Record loads and logs toWhiteboard and Greencard.

>

Tactical Fit Ormond

03-10-10 Wednesday WOD Snatch x 10 / OH Squat x 10/ Run 200 meters 5 Rounds for time

3-10-10 Wednesday

Warm-Up

Bear Complex x15

WOD

Snatch x 3

OH Squat x 10

Run 200 meters

5 Rounds for time

Tactical Fit Ormond

03-09-10 Tuesday "Helen" Run 400m/21 KB Swings 1.5 pood/12 Pull-ups for time

Video courtesy of YouTube. 89 second Grace performed in Austin Texas.

03-09-10 Tuesday

WOD:

no time component:

Turkish Get-Up x 10 R/L #54/#35

-then-

"Helen"

for time

Run 400m

21 KB Swings 1.5 pood

12 Pull-Ups

3 Rounds

Tactical Fit Ormond

03-08-10 "Grace" Clean & Jerk x 30 #135 for time

We will be celebrating our 1 Year Anniversary with

"A Week of Girls"

03-08-10 Monday

WOD

~Benchmark~

"Grace"

Clean & Jerk x 30 #135

for time

Loads and times to Greencards and Whiteboard.

Tactical Fit Ormond

03-06-10 Saturday 7:30am "Painstorm"

03-06-10 Saturday

7:30am WOD

"Painstorm"

*Painstorm is the monthly challenge that started between CrossFit Brand X, CrossFit Scotland, and CrossFit London.

Anyone who is crazy enough to play along is welcome to join in.

INTERMEDIATE CROSSFITTERS AND BEGINNERS:

This WOD may be scaled a million different ways.

You may perform all or just a portion of the WOD scaled to your fitness level.

No Excuses today, Get in here!

Warm up:

one round of "Helen"

Run 400m

21 KB Swings

12 PU

-then for time:-

"Military S.O.S."- Rd. 1, Rd. 2, & Rd. 3:
Pull-ups- 10, 20, 40
KB swings- 10, 20, 40
Push-ups- 15, 30, 60
Run- 200m, 400m, 800m

-then-

Secret Service Snatch Test
As many one handed Dumbbell Snatches as you can in 10 minutes.

Post time to whiteboard and logs.

Tactical Fit Ormond

03-05-10 TGI-Friday 8 rounds of: Back Squat 5-4-3-2-10 Metcon: Run 400 meters Rest 90 Seconds

03-05-10 TGI-Friday

Warm-Up

Partner Jump x 10

Over & Under x 5

WOD

Warm-up to your first workset then:

Back Squat 5-4-3-2-10

Met-con

8 rounds of:

Run 400 meters

Rest 90 seconds
Post total time to comments not including 8th rest.

>
Tactical Fit Ormond

03-04-10 Thursday TRX Suspension Trainer Kettlebell Transitions AMRAP 20mins

03-04-10 Thursday

Warm-Up

Run 1 mile for time.

WOD

TRX Suspension Trainer Kettlebell Transitions

AMRAP 20 mins.

Tactical Fit Ormond

3-3-10 Snatch 5 x 3 Mini-Metcon "The 1/2 Michael" 400m run Sit-Up x 25 Back Extension x 23 3 Rounds for time

03-03-10 Wednesday

Warm-Up

Snatch Progression

Jump Shrug

Jump Shrug High Pull

Muscle Snatch

Snatch 2,4,6 inches

Snatch

WOD

Snatch 5 x 3

Mini-Metcon

"The 1/2 Michael"

400m run

Sit-Up x 25

Back Extension x 23

3 Rounds for time

Tactical Fit Ormond

3-3-10 Tuesday Airforce WOD 20 Thrusters 20 SDLP 20 Push Jerks 20 OHS 20 Front Squats

3-3-10 Tuesday

Programming courtesy of SSG Brian Snider

Warm-up & Skill Practice

Kipping Pull-Up

"Burgner WarmUp"

WOD

Air Force WOD #95/65
For time:
20 Thrusters
20 Sumo-high pulls
20 Push Jerks
20 Overhead squats
20 Front squats
~For every minute on the minute you have to perform 4 burpees.

Tactical Fit Ormond