CrossFit40

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

2010-03-18T00:40:00.000-07:00

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

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

2010-03-16T17:47:00.000-07:00

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

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

2010-03-16T01:39:00.000-07:00

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

2010-03-15T01:35:00.000-07:00

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

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

2010-03-12T17:31:00.000-08:00

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

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

2010-03-11T17:12:00.000-08:00

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.

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

2010-03-11T01:11:00.000-08:00

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

2010-03-10T01:36:00.000-08:00

3-10-10 Wednesday

Warm-Up

Bear Complex x15

WOD

Snatch x 3

OH Squat x 10

Run 200 meters

5 Rounds for time

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

2010-03-09T01:29:00.000-08:00

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

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

2010-03-08T01:09:00.000-08:00

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.

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

2010-03-06T01:38:00.000-08:00

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

2010-03-05T01:20:00.000-08:00

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

2010-03-03T18:07:00.001-08:00

03-04-10 Thursday

Warm-Up

Run 1 mile for time.

WOD

TRX Suspension Trainer Kettlebell Transitions

AMRAP 20 mins.

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

2010-03-02T17:31:00.000-08:00

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

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

2010-03-02T01:57:00.001-08:00

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.

03-01-10 Monday WOD Deadlift 5 x 5 Mini-metcon: OH Lunge 75' Push-up x 10 Jump Box x 10 3 Rounds for time.

2010-02-28T22:59:00.000-08:00

03-01-10 Monday

Warm-Up

With a partner:

Run 1 mile

Row 1 mile

Alternate running and rowing every 400meters

WOD

Warming up to your first workset:

Deadlift 5 x 5

Mini-metcon:

OH Traveling Lunges x 75' #45/25

Push-Up x 10

Jump Box 24" x 10

3 Rounds for time

Loads to logs and time to whiteboard.

Tactical Fit Ormond

Tactical Fit Ormond

02-25-10 Thursday Open Gym 6:45-9:30 WOD 30 Double Unders 21-15-9 KB Swing Push-Up KTE 30 Double Unders

2010-02-25T01:24:00.000-08:00

Warm-Up:

TRX Atomic Abs Max

3 Rounds

WOD:

30 Double Unders or 300 Singles

Then 21, 15, 9 of:

KB Swing

KB Long Arm Sit-Up

Push-Up

30 Double Unders or 300 Singles

Loads and Time to Whiteboard.

Tactical Fit Ormond

Tactical Fit Ormond

02-24-10 Wednesday Heavy Lifting 5 x5 OHS Optional Metcon "Diane"

2010-02-24T01:31:00.000-08:00

Anyone and any age can CrossFit!

Warm-Up

With an empty bar:
Jump Shrug x 5
Jump Shrug High Pull x 5
Muscle Snatch x 5
Press Under x 5
2 Rounds

Heavy Lifting
5x5 OHS

Loads to Whiteboard

Optional Metcon
Diane (modified)

21, 15, 9

225lb deadlift
400m run or row

Loads and Times to Whiteboard

01-23-10 Tuesday "Tabata This!" Tabata Row Tabata Squat Tabata Pull-Up Tabata Push-Up Tabata Sit-Up

2010-02-23T01:28:00.000-08:00

Warm-Up

With a partner

Box 3 min

Partner Over-Under

Run 400m

WOD

"Tabata This!"

Tabata Row

Rest 1 minute

Tabata Squat

Rest 1 minute

Tabata Pull-up

Rest 1 minute

Tabata Push-up

Rest 1 minute

Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

Scores to whiteboard.

02-22-10 Monday WOD Run 800m Three Rounds of: 20 - Thrusters - W #65, M #95 or Beast - #135 20 - 24" Box Jumps 20 - Toes to Bar Run 800m

2010-02-21T05:57:00.000-08:00

02-22-10 Monday

Today's programming courtesy of SSG Brian Snider

Warm-up:

Jump rope for 5 minutes - focus on double-unders

-or -

Row for 5 minutes

WOD:

Run 800m

Three Rounds of:

20 - Thrusters - W #65, M #95 or Beast - #135

20 - 24" Box Jumps

20 - Toes to Bar

Run 800m

Post loads and times on whiteboard!

Saturday 02-20-10 CrossFit WOD in the box 7:00am "Team WOD Chipper" ~then~ 8:30am Mud Run Training Saturday 02-20-10 30 minutes into the trails

2010-02-19T14:55:00.000-08:00

Bulow State Park
Read the mystery and myth of The Fairchild Oak

Saturday 02-20-10

CrossFit WOD in the box 7:00am

"Team WOD Chipper"

~then~
8:30am Mud Run Training Saturday 02-20-10

30 minutes into the trails and 30 mins out.

at

Bulow Creek State Park

Bulow Creek is located five miles north of Ormond Beach on Old Dixie Highway. We will be running/hiking the Bulow Woods Trail.

The Bulow Woods Trail is a 6.8 mile hiking trail that runs from the Fairchild Oak to Bulow Plantation Ruins State Historic Site. The northern section near Bulow Ruins is recommended for half-day hikes. Starting from the parking area on Plantation Road, the trail crosses open woods before entering Bulow Hammock where the shaded path winds around massive trunks under the cathedral-like canopy of Live Oaks. White-tailed deer, barred owls and raccoons are commonly seen and, occasionally, a diamondback rattlesnake. The hiking trail is open for day use from 8:30 am to sunset.

Wear:

Layered Clothing According to Weather

Boots and Pants for Mud Runners

Bring:

Water

After Run/Hike Snack

Thank you to new member Jaime Sheriff for the info on the trail!

02-19-10 TGI-Friday WOD Hang Clean 5x3 Push Press 5x3 `then` Helen

2010-02-19T01:33:00.000-08:00

02-19-10 TGI-Friday!

Warm-Up

#45 Oly Bar to PVC as needed.

Hang Clean x 15

Overhead Squat x 15

Snatch Drop x 15

2 Rounds

WOD

Hang Clean 5 x 3

Push Press 5 x 3

Optional Metcon

"Helen"

400m run

21 KB Swing 1.5pood/#54

12 Pull-Ups

3 rounds for time

02-18-10 Thursday "Dynamax Tabata This"

2010-02-18T01:33:00.000-08:00

Photo courtesy of CrossFit USA

02-18-10 Thursday

Warm-Up
TRX Dynamic Samson Stretch x 10
TRX Low Squat Hold x 10
TRX Alternating Pistol Squat x 10
TRX Chest Press x 10
TRX Low Body Row x 10
2 Rounds

WOD

"Dynamax Tabata This!"

Tabata Row Rest 1 minute
Tabata Ball Slam Rest 1 minute
Tabata Coprse Let Toss Rest 1 minute
Tabata Wood Chopper Rest 1 minute
Tabata Back Extension

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

02-17-10 Wednesday "5::45" for time:

2010-02-17T01:52:00.000-08:00

02-17-10 Wednesday

Warm-Up

Staggered Height Box Jumps x 6

Standing Broad Jump 60' x 3

2 Rounds

"Snatch Progression"

WOD

"5:45"

for time:

Clean & Jerk x 5

Push Up x 45

Clean & Jerk x 5

Sit-Up x 45

Clean & Jerk x 5

Back Extensions x 45

Clean & Jerk x 5

Loads and times to whiteboard.

Scale appropriately for fitness level and good form.

02-16-10 Tuesday WOD Deadlift 3-3-3-3-3 ~then~ Deadlift @ 60-70% 10-10 Mini Metcon "Karen" for time: Wall Ball #20 x 150

2010-02-16T01:47:00.000-08:00

Steve Levine get's busy!

02-16-10 Tuesday

Warm-Up

Burgener Warm-up #45/PVC

-then-

2 min Sit-up Challenge
1 min Push-Up Challenge

WOD

Deadlift 3-3-3-3-3

~then~

Deadlift @ 60-70% 10-10

Mini Metcon

"Karen"

for time:
Wall Ball #20 x 150

02-15-10 Monday For time: 155 pound Squat clean, 15 reps 30 Toes to bar 30 Box jump, 24 inch box 15 Muscle-ups 40 pound dumbbell Push press / push jer

2010-02-15T01:10:00.000-08:00

Wade Hudson gettin busy with back squats.

Warm-up
800m run
Burgener Warm-Up

02-15-10 Monday

Today's Programming Courtesy of CrossFit HQ

For time:
155 pound Squat clean, 15 reps
30 Toes to bar
30 Box jump, 24 inch box
15 Muscle-ups
40 pound dumbbell Push press / push jerk, 30 reps
30 Double-unders
135 pound Thruster, 15 reps
30 Pull-ups
30 Burpees
300 feet Walking lunge with 45lb plate held overhead

Post time to whiteboard and Facebook.

Top men's times from the 2009 CrossFit Games:
Mikko Salo (19:46), Jason Khalipa (21:35), Michael Fitzgerald (22:13).

Top women's times:
Charity Vale (18:24), Kristan Clever (20:27), Carey Kepler (21:06).

MEMBER NOTICE: Mud Run Training Saturday 02-20-10 8:30am 6.8 mile Trail Run

2010-02-14T05:09:00.000-08:00

Bulow State Park
Read the mystery and myth of The Fairchild Oak

~02-14-10 Rest Day Happy Valentines Day~

MEMBER NOTICE: Mud Run Training Saturday 02-20-10 8:30am
6.8 mile Trail Run.

My attempt to get us in some mud has fallen through due to liability reasons :-( Damn lawyers! Anyway...here's what we're doing:

(I will be running this trail on Wednesday at 9:30am to check it out. Anyone wishing to join me is certainly welcome, Tish's cell 386-986-9381.)

Mud Run training Saturday 02-20-10 at

Bulow Creek State Park

Bulow Creek is located five miles north of Ormond Beach on Old Dixie Highway. We will be running/hiking the Bulow Woods Trail.

Wear:

Layered Clothing According to Weather

Boots and Pants

Bring:

Water

After Run/Hike Snack

Thank you to new member Jaime Sheriff for the info on the trail!

02-13-2010 Saturday In the box @ 8:30am WOD ~Benchmark~ "Fran" for time: 21-15-9 Thrusters #95 Pull-Ups

2010-02-13T01:40:00.000-08:00

02-13-2010 Saturday

In the box @ 8:30am

Warm-Up
Wall Ball x 10
Push Up x 10
3 Rounds

~then~

Burgener Warm-Up

WOD
~Benchmark~

"Fran"
for time:
21-15-9
Thrusters #95
Pull-Ups

01-12-10 TGI-Friday Kickin' it Old School with "Deck of Cards" BRING THE PAIN!

2010-02-12T01:40:00.000-08:00

01-12-10 TGI-Friday

Kickin' it Old School with

"Deck of Cards"

BRING THE PAIN!

02-11-10 Thursday Kettlebell -Navy SEAL TRX Suspension Trainer Transitions AMRAP 30 mins

2010-02-11T01:53:00.000-08:00

CrossFit40 Outside the Box Bridge WOD

02-11-10 Thursday

"KettleForce"

Kettlebell -Navy SEAL TRX Suspension Trainer Transitions
AMRAP 30 mins

02-10-10 Wednesday WOD Snatch 5 x 5 Power Jerk 5 x 3 Record loads to logs.

2010-02-09T17:42:00.000-08:00

Friends and Neighbors! Love the CrossFit community.

02-10-10 Wednesday

Warm-Up
Snatch Progression
Seated Box Jump x 30

WOD
Snatch 5 x 5
Power Jerk 5 x 3

Record loads to logs.

02-08-10 Tuesday WOD In teams of two for time: Back Squat 1 ton 2000 lbs /907 kg Tire Flip x 25 Floor to overhead 1 ton 2000 lbs / 907 kg Row 2 miles

2010-02-09T01:42:00.000-08:00

Warm-Up

Jump Rope 3 min

Using an empty bar:
"Burgener Warm-Up"
1. Down-Up x 3
2. Down-Up-High Outside x 3
3. Muscle Snatch x 3
4. Snatch-Land x 3
5. Snatch-Drop x 3
6. Hang Power Snatch X 3

WOD

In teams of two for time:
Back Squat 1 ton 2000 lbs /907 kg
Tire Flip x 25
Floor to overhead 1 ton 2000 lbs / 907 kg
Row 2 miles
Pull Up x 100
*Floor to overhead must be completed using
Kettlebells, Dumbbells and Olympic Bar

Monday 02-08-10 WOD Clean and Jerk Team Relay

2010-02-08T01:03:00.000-08:00

I have been released from Burgener Island and I am "Junk Yard Dog" fired up and we are going to SNATCH, SNATCH SNATCH! Every single damn one of you will SNATCH today. You will SNATCH today and you will SNATCH WELL. Tomorrow you will SNATCH BETTER. Next week you will SNATCH GOOD and by the time Coach Hagstrom and I are done with you, you will be one BASS ASS MOTHER F'IN JUNK YARD DOG SNATCHER! DO-YOU-HEAR-ME?!!!!

Monday 02-08-10

Warm-Up

With a partner:
Jumping Skills

Skill Practice:
Burgener Warm-Up / Snatch Progression
Power Clean
Split Jerk

WOD
Clean and Jerk Team Relay

02-06-10 Saturday WOD Mama's cooking up some: "Surprise Pie"

2010-02-06T02:01:00.000-08:00

02-06-10 Saturday

Get Your Snatch On!
Olympic Bar Instruction with
USAW Coach Duane Hagstrom

In the box @ 7:30am
Members FREE
Non-members Drop-rate $12

Muscle Snatch
Snatch Drop
Snatch

WOD

Mama's cooking up some:

"Surprise Pie"

02-05-10 TGI-Friday WOD Run 100m @ 90% Manmaker x 5 #55/#25 Jump Box x 20 24" SDLHP x 10 #95/#65 Rope Climb x 1 3 Rounds for time

2010-02-05T00:49:00.000-08:00

02-05-10 TGI-Friday

The "Official" CrossFit 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 broomstick
Sit-up
Back-extension
Pull-up
Dip

WOD
~The Beast~
6+ months in box

Run 100m @ 90%
Manmaker x 5 #55/#25
Jump Box x 20 24"
SDLHP x 10 #95/#65
Rope Climb x 1
3 Rounds for time

~The Brute~
3-6 months in box

Run 100m @ 90%
Manmaker x 5 #35/#20
Jump Box x 20 24"
SDLHP x 10 #75/#45
Rope Climb x 1
3 Rounds for time

~The Animal~
0-3 months in box

Run 100m @ 80%
Manmaker x 5 #25/#15
Jump Box or Step x 20 15"
SDLHP x 10 #45/#35
Rope Climb x 1
3 Rounds for time

Times to whiteboard.

02-04-10 Thursday WOD Using your last calculations: Bench Press 3-3-3-3 Back Squat 3-3-3-3 Power Clean 3-3-3-3

2010-02-04T00:29:00.000-08:00

02-04-10 Thursday

Warm-Up

Bear Complex x 10 #45 Bar

WOD

Using your last calculations:

Bench Press 3-3-3-3
Back Squat 3-3-3-3
Power Clean 3-3-3-3

Record loads to logs.

02-03-10 Wednesday WOD "Running Shoulder Medley" ~The Beast~ for time: 400m run Handstand Push-Up x 5 400m run Push-Press x 5 #95/#65 400m run Spli

2010-02-03T01:34:00.000-08:00

TFO USAW Coach and Central Florida Strongman Duane Hagstrom

02-03-10 Wednesday

Warm-Up
"Cindy"
5 Pull-ups
10 Push-ups
15 Squats
3 Rounds

WOD

"Running Shoulder Medley"

~The Beast~
for time:
400m run
Handstand Push-Up x 5
400m run
Push-Press x 5 #95/#65
400m run
Split Jerk x 5 #95/#65
400m run
KB Press x 5 R/L 1.5 pood/1 pood (#54/#32)

~The Brute~
Jump Box Push-Ups
Scale Loads to Fitness Level

~The Animal~
Negative or Floor Push-Ups
Scale Loads to Fitness Level
200m runs

02-02-10 Tuesday WOD Warm up to 60% of your max then: Deadlift x 10 AMRAP 20 mins ~then~ In teams: Sled Drag Race #90/#45

2010-02-02T01:57:00.000-08:00

02-02-10 Tuesday

Warm-Up
2 min Sit-Up Challenge
1 min Push-Up Challenge

WOD

Warm up to 60% of your max then:

Deadlift x 10
AMRAP 20 mins

~then~

In teams:

Sled Drag Race #90/#45

02-01-10 Monday For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push

2010-02-01T01:38:00.000-08:00

02-01-10 Monday

Warm-Up

Run 400m
Burpee x 5
2 Rounds

WOD

"Filthy Fifty"

~The Beast~
6+ months in the box

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

~The Brute~
3-6 months in the box

Scale to 40 reps each exercise.

~The Animal~
0-3 months in the box

Scale to 30 reps each exercise.

Record loads and time to logs and whiteboard.

01-31-10 Sunday ~Rest Day~ Ignorance and the unwillingness to learn the movements correctly is dangerous - not CrossFit.

2010-01-31T03:40:00.000-08:00

Jeff Tincher
Level 3 CrossFit Instructor
CrossFit Fairfax VA
photo courtesy of CrossFit Fairfax

01-31-10 Sunday ~Rest Day~

"Ignorance and the unwillingness to learn the movements correctly is dangerous - not CrossFit. These movements are how our bodies were designed to function. When was the last time you had to do a Lateral Raise in a real life situation? Never is the answer. When was the last time you did a deadlift or squat in a real life situation? Everyday is the answer (try getting out of a chair, off the toilet, or picking something up without squatting or dead lifting). If you can't do a full range of motion squat (crease of hip coming below the knee, weight on heels, knees tracking over the feet, with an upright torso) - you are broken and on a one way path to ending up in a Nursing Home." ~Jeff Tincher CrossFit Fairfax VA

01-30-10 Saturday "CrossFit40 Outside the Box"

2010-01-30T03:11:00.000-08:00

CrossFitters Get Ready!

01-30-10 Saturday

THE WILL BE NO CROSSFIT SESSION IN THE BOX TODAY

"CrossFit40 Outside the Box"

What: 5K in boots and long pants & mini obstacle practice in the park after
Where: 7:30am in parking lot of Anytime Fitness/Fish City Grill Nova Road in the Trails Shopping Center

Mud Runners pleases wear your boots and long pants if you have them.
Bring a towel and water bottle.

01-29-10 TGI-Friday WOD: ~The Beast~ Advanced 6 months or more in the box Work Up to Heavy Deadlift Then: Burpee x 5 Deadlift @ 115% BW + x 10 Box J

2010-01-28T17:06:00.000-08:00

CrossFit40 Instructor and Central Florida Strongwoman Milisa Carter

01-29-10 TGI-Friday

Warm-up
Row 200m
Run 200m
2 Rounds

-or-
Jump Rope x 100
2 Rounds

WOD:

~The Beast~
Advanced 6 months or more in the box
Work Up to Heavy Deadlift

Then:
Burpee x 5
Deadlift @ 115% BW + x 10
Box Jump @ 24” x 25
Three Rounds

Then:
KTE x 25
3 Rounds

Then:
800m Cool Down Run

~The Brute~
Intermediate 3-6 months
Work Up to Moderately Heavy Deadlift

Then:
Burpee x 5
Deadlift @ 75% BW + x 10
Box Jump x 20
Three Rounds

Then:
KTE x 15
3 Rounds

Then:
800m Cool Down Run

~The Animal~
Beginner 3 months or less
Work Up to a Challenging Deadlift

Burpee x 5
Deadlift @ 50% BW + x 10
Jump or Step Up x 10
Three Rounds

Then:
KTE x 10
3 Rounds

Then:
400m Cool Down Run

01-28-10 Thursday WOD Power Jerk 3-3-3-3-3 KB Power Jerk 3-3-3-3-3 -then- Beach Press 3-3-3-3-3 KB Floor Chest Press 3-3-3-3-3

2010-01-28T01:19:00.000-08:00

Coach Hagstrom deadlifts in a Strongman competition.

01-28-10 Thursday

Warm-Up
Jump rope 3 min

~then~
Sit-Up x 10
Bear Crawl 50 forward
Bear Crawl 50 backward
Wall Ball x 10
3 Rounds

WOD

Power Jerk 5 x 3
KB Power Jerk 3-3-3-3-3

-then-
Beach Press 5 x 3
KB Floor Chest Press 3-3-3-3-3

Record loads to logs and whiteboard.

01-27-10 Wednesday WOD Scale Pull-ups as needed. Do NOT scale run. for time: Run 400m Pull-Up x 40 Run 400m Pull-Up x 30 Run 400m Pull-Up x 20 Run

2010-01-27T01:05:00.000-08:00

Flagler Palm Coast Softball Team Gets Busy!

01-27-10 Wednesday

Warm-Up
KB Around the World Abs x 10 R/L
Push-Up x 10
3 Rounds

WOD

Scale Pull-ups as needed. Do NOT scale run.

for time:
Run 400m
Pull-Up x 40
Run 400m
Pull-Up x 30
Run 400m
Pull-Up x 20
Run 400m
Pull-Up x 10

Record time to whiteboard.

01-26-10 Tuesday KB Squat Clean & Press x 5 R/L KB Power Swing R/L x 5 KB One Arm Row x 5 R/L KB Ab Crusher Russian Twist x 5 6 Rounds for Time

2010-01-26T00:54:00.000-08:00

USAW Coach Hagstrom works with the Flagler Palm Coast Softball Team

01-26-10 Tuesday

Advanced Kettlebell Intensive Week

Warm-Up & Skill Practice

In Group:
Bend and Load Discussion
Proper Grip Technique
Wrist Mobility Drills

WOD

“Fast and Ugly” disqualifies you from the Whiteboard.

DO NOT COMPROMISE FORM FOR TIME.

Concentrate on proper form and the concentric and

eccentric portion of each exercise.

KB Squat Clean & Press x 5 R/L

KB Power Swing R/L x 5

KB One Arm Row x 5 R/L

KB Ab Crusher Russian Twist x 5

6 Rounds for Time

01-25-10 Monday WOD Tabata This Kettlbell "Sambo" Swing Medicine Ball Kneeling Lunge Medicine Ball Dragon Squat Medicine Ball Push-up TRX Bridge Pull-

2010-01-25T01:10:00.000-08:00

Scott Sonnon is a tactical fitness coach, counter-terrorism and USA national martial art team coach, yoga guru, and wellness speaker known for training the Israeli counter-terrorism school LOTAR, movie stars such as Peta Wilson and Donna Karan as well as Ultimate Fighting Championship mixed martial arts fighters such as Alberto Crane, Jorge Rivera, Andrei Arlovski, and Elvis Sinosic. His fitness system, Circular Strength Training, has been adopted as the official exercise approach for the U.S. Army.He is also a published author, a public speaker, a member and keynote speaker for Mensa - The High IQ Society^, a Graduate Faculty Professor at Virginia Commonwealth University, and is an advocate in the fight against childhood obesity.

Tactical Fitness Ormond is in no way affiliated with TactFit. I just really admire his programming. Today's workout is courtesy of Scott, called TactFit GroundFighter 1D. Learn more about Scott Sonnon and his training techniques by visiting RMAX International.

01-25-10 Monday

"Advanced Kettlebell Intensive Week"

This week we will be focusing on new kettlebell skills & techniques.
We will be learning and incorporating new lifts and
swings into our workouts over the next six days.

Warm-Up
Dynamic Joint Mobility Series

WOD

This workout is designed to mimic fighting stances and positions which
enhance MMA fighters abilities in the ring.

Tabata This

Kettlbell "Sambo" Swing
Medicine Ball Kneeling Lunge
Medicine Ball Dragon Squat
Medicine Ball Push-up
TRX Bridge Pull-up
Warrior Side-plank Push-up

3 Rounds

Saturday 01-23-10 "Ass Kicker" Row (calories) Dumbbell / KB Push-Press Jump Box Tire Flip Wall Ball #20/#14 Odd Object Lift

2010-01-23T02:23:00.000-08:00

Atomic Push-ups suspended between two TRX Systems = Killer Core!

Saturday 01-23-10

Warm-Up
Run 200m
Row 200m
2 rounds

"Ass Kicker"
Row (calories)
Dumbbell / KB Push-Press
Jump Box
Tire Flip
Wall Ball #20/#14
Odd Object Lift
3 Rounds

In this workout you move from each of the six stations after a minute.The clock does not reset or stop between exercises. This is a six-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

01-22-10 TGI Friday WOD Using your 5 x 5 calculation sheet: Work up to your Deadlift 1RM ~then~ In teams of two switching exercises between each se

2010-01-22T00:39:00.000-08:00

Tactical Fitness Ormond is the ONLY USA Weightlifting and

CrossFit training center combined in Volusia County!

01-22-10 TGI Friday
~Strength~

Warm-Up
100 Ball Slams #20/#14

WOD
Using your 5 x 5 calculation sheet:

Work up to your Deadlift 1RM

~then~

In teams of two switching exercises between each set:
Row 2 min @ all out pace
Cone to cone tag 2 min @ all out pace
6 Rounds / Resting 30 sec between each round

~then~
With partner:
Cool down jog 400m

Record Deadlift loads to log and whiteboard.

Want Some Real CrossFit?

2010-01-21T17:28:00.001-08:00

CrossFit Instructor Milisa Carter and Central Florida Strongwoman gets busy!

Want the real deal in Olympic Lifting? We've got it!

The ONLY Official USA Weightlifting
and CrossFit Training Center Combined in Volusia County.

01-21-09 Thursday WOD Using 60-70% of your clean max: Squat Clean x 5 Pull-Up x 5 AMRAP 20 min

2010-01-21T01:50:00.000-08:00

Ship day for Army Future Soldier Marie Blaise. Go kick some ass Maria!

01-21-09 Thursday

Warm-Up
Burpee x 5
Mountain Climb x 10
5 Rounds

WOD

Using 60-70% of your clean max:

Squat Clean x 5
Pull-Up x 5
AMRAP 20 min

Loads to logs and whiteboard.

01-20-10 Wednesday "Modified Michael" ~Benchmark Hero~ for time Run 800 meters 50 Back Extension 50 Sit-ups 1 Rope Climb

2010-01-20T01:14:00.000-08:00

01-20-10 Wednesday

Warm-Up
PVC ROM x 10
Pull-Up x 5
Wall Ball x 10
Ball Slam x 10
3 Rounds

"Modified Michael"
~Benchmark Hero~

for time
Run 800 meters
50 Back Extension
50 Sit-ups
1 Rope Climb
3 Rounds

Tactical Fit Ormond

Open Letter to Members:

2010-01-19T01:22:00.000-08:00

Good morning members,

I've heard a lot of comments lately about "Tish yelling at us." or "Tish getting on my case." or "Tish fussing at me." I would like to address this.

Let me first start by saying, you joined a CrossFit gym. Let me second start by saying, "YOU JOINED A CROSSFIT GYM." You are paying for group personal training. You are paying for coaching. This is not a 'class' like yoga, pilates, or bootcamp. This gym is not designed for you to show up, do what you want, how you want, leave and not make progress.

We expect you to make progress at our facility. You are paying for coaching. This includes making suggestions about your nutritional program, or lack there of, because that determines about 80% of your weight loss and athletic performance.

We coach you to make progress with your fitness program and we expect progress. If you do not want to lose weight, get stronger, get faster and fitter then why are you here? Why join the most expensive gym in town if you do not want consistent coaching, you do not want to make progress, you do not want to lose weight, you do not want to get healthier, you do not want to commit to showing up and being consistent? If I did not want these things, I would NOT join a CrossFit gym.

So let me conclude by saying this. If you do not want the above mentioned things. I suggest you go back to your globo gym where they don't care if you make progress or show up as long as you pay. We expect you to make progress.We will continue to expect you to make progress. We will continue to nag, bitch, complain, nag, bitch and complain if you don't make progress or show up.

So the next time I, Milisa or Duane call you out on your form, your diet, your lack of consistency; remember, that's what you paid for. If you don't want this type of coaching or training, there are other fitness alternatives in town where you can shrink to the back of the class and never get noticed.

We truly care about you and will continue to push you to excel. That will never change at this gym. Get used to it!

~See you soon...or maybe not...

Tish

01-19-10 Tuesday WOD Using your last overhead calculations: Military Press 5 x 3 Push Press 5 x 3 Push Jerk 5 x 3 Auxiliary: Heavy Shrug 3 x 10

2010-01-19T00:31:00.000-08:00

We can only help those who help themselves. If you are not logging your loads on heavy lifting days, you're just shooting in the dark with your training program. Log load + keep track = get stronger! ugh! It's caveman simple people.

01-19-10 Tuesday

Warm-Up
1 mile run for time

-then-

PVC Shoulder ROM x 10
Shrug & Rack x 10 empty bar
Push Press x 10 empty bar

WOD

Using your last overhead calculations:

Military Press 5 x 3
Push Press 5 x 3
Push Jerk 5 x 3

Auxiliary:

Heavy Shrug 3 x 10

Record max loads to logs and white board for each lift.

01-18-10 Monday The Beast Advanced WOD 3 x 20m Walking Lunge 2 x 20m One-arm KB Overhead Walking Lunge #35/#25 Then: 2 x 20 Air Squat 2 x 10 Squat

2010-01-18T00:22:00.000-08:00

01-18-10 Monday

The Beast
Advanced WOD

3 x 20m Walking Lunge
2 x 20m One-arm KB Overhead Walking Lunge #35/#25

Then:
2 x 20 Air Squat
2 x 10 Squat Jump
2 x 10 TRX Plyo Jump
2 x 10 TRX Lat Plyo Jump

Then:
Using your 5 x 5 recorded load:

Work up to Heavy Front Squat

Then:
2 x Front Squat @ 70- 80% 1RM
2 x 5 TRX Plyo Jump
5 Rounds / 2-3min rest between rounds.

Then:
5 x 5 KB Squat Jump 30% Bodyweight
Rest 2 minutes between sets

The Brute
Intermediate WOD

WOD

3 x 20m Walking Lunge
2 x 20m One-arm KB Overhead Walking Lunge #25/#20

Then:
2 x 20 Air Squat
2 x 10 Squat Jump
2 x 10 TRX Plyo Jump
2 x 10 TRX Lat Plyo Jump

Then:
Using your 5 x 5 recorded load:

Work up to Heavy Front Squat

Then:
2 x Front Squat @ 60-70% 1RM
2 x 5 TRX Plyo Jump
5 Rounds / 2-3min rest between rounds.

The Animal
Beginner WOD

3 x 20m Walking Lunge

Then:
2 x 20 Air Squat
2 x 10 TRX Plyo Jump

Then:
Using your 5 x 5 recorded load:

Work up to Heavy Front Squat

Then:
2 x Front Squat @ 50% 1RM
1 x 5 TRX Plyo Jump
5 Rounds / 2-3min rest between rounds.

Record loads to logs and whiteboard.

Saturday 01-16-10 WOD Flag Football & Family Cookout

2010-01-15T15:58:00.000-08:00

Saturday 01-16-10

WOD

CrossFit40 "Outside the Box"

First Annual Flag Football & Family Cookout

Bicentennial Park Ormond Beach
10:00am - until
Map to Bicentennial Park.

Game play begins at 10:00am. Family BBQ to follow. If anyone is interested in a post game / lunch beach run, I'm game for that as well. We'll see how beat up we are. Please bring a side dish to share, $3/person for BBQ chicken, BYOB and a $2 donation for the referees would be appreciated. Can't wait for the fun to begin!

THERE WILL BE NO CROSSFIT SESSIONS IN THE BOX TODAY.

01-15-10 T-G-I Friday WOD Front Squat 5 x 1 Record 1RM in Fitness Folder ~then~ for time: 3 rounds 20 kettlebell swings (24/16kg) 25 wall ball sho

2010-01-15T00:39:00.000-08:00

01-15-10 T-G-I Friday

Got Abs?
Hit those rings for L-Sit practice!

Warm-Up

Bear Complex #45
10 Rounds

WOD

Front Squat 5 x 1

Record 1RM in Fitness Folder

~then~

for time:
3 rounds
20 kettlebell swings (24/16kg)
25 wall ball shots (20/14)
30 box jumps (24/20")

Record load and time to whiteboard.

01-14-10 Thursday Tabata This Push-Press #75/#45 KB/OLY Mountain Climbers 8 Rounds for max reps

2010-01-14T01:27:00.000-08:00

01-14-10 Thursday

Warm-Up

Row 400m
Ring L-Sit 10 sec x 3
Hold handstand against wall 60 sec
Max Handstand push-ups

Tabata This

Push-Press #75/#45 KB/OLY
Mountain Climbers
8 Rounds for max reps