WOD 7-31-09 -Weight-Task-Time For time: 100m Sprint KB Swing x 21 100m Sprint KB Sit-Up x 50 100m Sprint KB Push Press x 10 R/L 100m Sprint KB Burpee

Coach Milisa has some hang time!

WOD 7-31-09
-Weight-Task-Time

For time:
100m Sprint
KB Swing x 21
100m Sprint
KB Sit-Up x 50
100m Sprint
KB Push Press x 10 R/L
100m Sprint
KB Burpee x 5 R/L

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In teams of three alternating from rower to run: Complete 10,000 kilometers / 6.2 miles

Grassroots founder Missy Gibson in mid-air!

In teams of three alternating from rower to run:

Complete 10,000 kilometers / 6.2 miles

No Rower Skipping
Every team member must row 3 times

First team to complete wins!

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"Nancy" 400 run Overhead Squat #95 x 15 5 rounds for time

Brody and John mid swing. Grassroots Giving CrossFit Challenge 2009

07-28-09 WOD

"Nancy"
400 run
Overhead Squat #95 x 15
5 rounds for time

Times to Logs
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07-27-09 WOD -Weighted Task- Working in pairs of two for time: Power Clean x 5 #65/#95 Overhead Traveling Lunge 60' Complete 4 Rounds

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

Skill Practice:
Squat Evaluation (Don't take it personally people. You don't know where you are going, if you you don't know where you are or where you've been!)

07-27-09 WOD -Weighted Task-

Working in pairs of two for time:
Power Clean x 5 #65/#95
Overhead Traveling Lunge 60'
Complete 4 Rounds

Loads to Logs
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Sunday Rest Day

This is why we CrossFit!

07-25-09 SATURDAY MORNING WORKOUT: Deck of Cards Spades; KB Front Squats, Hearts; kettle bell (American), Clubs; Hang cleans 45/65 Diamonds; Jump Box

07-25-09 SATURDAY MORNING WORKOUT: Deck of Cards Spades; KB Front Squats, Hearts; kettle bell (American), Clubs; Hang cleans 45/65 Diamonds; Jump Box Wild card 400 meter run

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07-24-09 WOD Tabata Surprise Get in here!

I've cooked up something special for ya'll, come on in!

07-24-09 WOD

Tabata Surprise

Get in here!

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Today's WOD Hagstrom Strongman Camp Bucket load to 48" platform AMRAP 1 min. (70lbs/60lbs) Bench Press AMRAP 1 Min (135 lbs/55 lbs) Sledge Hammer AM

Think you have seen and done it all? Just wait!
Strongman Camp is Coming to Tactical Fitness Ormond
You Can't Do This at the "Y" &
This Ain't Your Mama's Boot Camp


Today's WOD

Hagstrom Strongman Camp

Bucket load to 48" platform AMRAP 1 min. (70lbs/60lbs)
Bench Press AMRAP 1 Min (135 lbs/55 lbs)
Sledge Hammer AMRAP 1 Min (16lbs/8lbs)
Two man Tug O War
Medicine Ball Throw for Max Distance (20 lbs/14lbs) 3 attempts

Are you Strong Enough!?

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07-21-09 WOD -G-Time- "Angie" 100 Pull-ups 100 Push-ups 100 Sit-Ups 100 Squats for time complete each set of exercises before moving to the next.

Grassroots Giving CrossFit Challenge Fundraiser

07-21-09 WOD -G-Time- "Angie"
100 Pull-ups
100 Push-ups
100 Sit-Ups
100 Squats

for time complete each set of exercises before moving to the next.

Scaled #1
50 Pull-ups
50 Push-ups
50 Sit-ups
50 Squats

Scaled #2
25 Pull-ups
25 Push-ups
25 Sit-ups
25 Squats

Time to whiteboard.
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07-18-09 WOD W-task/time WOD Front Squat 3-3-3-1-1-1 -then- ARMAP 10:00 Turkish Get-up

07-18-09 WOD

W-task/time

Warm up:
Jump Rope 100
or
Run 400m
Samson Stretch 30sec R/L

WOD
Front Squat 3-3-3-1-1-1
-then-
ARMAP 10:00
Turkish Get-up

Post Loads to Logs
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07-17-09 WOD -team task- Row 200m Virtual Shovel x 6 Plate Carry Plyo Bench Jump x 10 Plate Carry Jingle-Jangle x 6 Plate Carry Push-Up x 10 Overhead

Happy Happy Friday!

07-17-09 WOD
-team task-

Row 200m
Virtual Shovel x 6
Plate Carry
Plyo Bench Jump x 10
Plate Carry
Jingle-Jangle x 6
Plate Carry
Push-Up x 10
Overhead Plate Carry Home

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07-16-09 WOD -task- Deck of Cards "You deal 'em!"

07-16-09

WOD
-task-

Deck of Cards"You deal 'em!"

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07/15/08 WOD Deadlift 5-5-5-5-5 Mini-Metcon 1 Rope Climb (5 beginner climbs) Run 200m PVC Overhead Squat x 25 Run 200m 3 Rounds for Time

Barbell technique at sunrise!

Warm-Up
Plank-off!

07/15/08 WOD
Deadlift 5-5-5-5-5


Mini-Metcon
1 Rope Climb (5 beginner climbs)
Run 200m
PVC Overhead Squat x 25
Run 200m
3 Rounds for Time

Loads to Log
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Chalk in the bucket and the end of a WOD. Cute and purely coincidence!

07-14-09

Warm-Up
Army Sit-Up Challenge

AMRAP 10 mins
KB Russian Swing x 5
KB American Swing x 5
KB Burpee Dead Snatch x 5 R/L

-Then-

With a partner and Dynamax Ball for time:
Corpse Leg Toss x 20
Push-Up x 20
Oblique Wood Chopper x10 R/L
Ball Slam x 20 (partner recovers)

Log Loads, Rounds and Team Time on Whiteboard
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07-13-09 WOD For time: Run 400 meters 20 TRX Atomic Abs Run 400 meters 20 TRX Low Rows Run 400 meters 10 TRX Pistol Squats R/L Run 400 meters 10 Pull-

07-13-09 WOD
For time:
Run 400 meters
20 TRX Atomic Abs
Run 400 meters
20 TRX Low Rows
Run 400 meters
10 TRX Pistol Squats R/L
Run 400 meters
10 Pull-Ups

Time to Whiteboard
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07/10/09 WOD Run a 5k Next Ramp-up Session Begins Monday July 20th!

Getting my kip on!

07/10/09 WOD Run a 5K

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Ramp-up: A Beginners Introduction to CrossFit, CrossFit Skills and Safety

If you or anyone you know has been thinking about trying CrossFit40, this is your opportunity. Our next ramp-up session is scheduled to begin in just 2 short weeks. The session consists of 6 classes over the course of 2 weeks and attendance at all 6 classes is mandatory. If a class is missed it will have to be made up during a private session. If you have any questions or would like to sign-up, please contact Tish at 386-986-9381 or ttraster1@cfl.rr.tom . Remember, spots are reserved on a first come, first serve basis and space is limited!

Ramp-up Classes:

• Monday, July 20th @ 7pm
• Wednesday, July 22nd @ 7pm
• Saturday, July 25th @ 8:45am
• Monday, July 27th @ 7pm
• Wednesday, July 29th @ 7pm
• Saturday, August 1st @ 8:45am

07/09/09 WOD Barbell Technique with USAW Coach Hagstrom Warm-Up 5-3-2-1-1-1 Back Squat 1RM Max Mini-Strongman Metcon

I erg at home too!

07/09/09 WOD

Barbell Technique with USAW and Florida Strongman
Coach Duane Hagstrom

Warm-Up 5-3-2-1-1-1

Back Squat 1RM Max

Mini-Strongman Metcon

Clean and press for reps (Have to clean and press each rep) AMRAP 1 Min

Truck Drivers for max time (holding plate out in front of body)

Plate load for time ( plates stacked at one end of gym have to be carried to other end)

Truck Pull (80 ft for time)

Loads to Logs
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WOD "Crazy Dave" Renegade Push-ups x 10 Sprint 80' Dips x 10 Kettlebell Squats #35/#25 x 15 4 Rounds for Time

The lovely Alison and "Crazy Dave"

07-08-09

WOD

"Crazy Dave"
Renegade Push-ups x 10
Sprint 80'
Dips x 10
Kettlebell Squats #35/#25 x 15
4 Rounds for Time

Loads and Times to Whiteboard
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7/07/09 WOD 25 Sit-Ups 25 Supermans 10 Knees to Elbows 10 1/2 Turkish Get-Up R/L 4 Rounds for time

Sit-Up Karen!

Warm-Up:

For time:
Run 1 Mile

WOD
25 Sit-Ups
25 Supermans
10 Knees to Elbows
10 1/2 Turkish Get-Up R/L
4 Rounds for time

Post times to whiteboard
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Monday 07/06/09 Warm Up: TRX Jump Squats TRX 40/40 Challenge WOD "Running Fran" Complete for time: 21 Thrusters / 21 Pull-Ups 200m run 15 Thruste

Monday 07/06/09

Warm Up:
TRX Jump Squats
TRX 40/40 Challenge



WOD "Running Fran"

Complete for time:
21 Thrusters / 21 Pull-Ups
200m run
15 Thrusters / 15 Pull-Ups
200m run
9 Thrusters / 9 Pull-Ups
200m run

Loads to Board
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WOD KettleForce Russian Kettlebells & TRX Suspension Training

Saturday July 4th 2009

Warm-up:

Tabata Air Squats 3mins

Skill Practice:

Handstand Push-up

WOD
KettleForce

Russian Kettlebells & TRX Suspension Training

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Get Psyched About Our Local Athletes at Embry Riddle!

DAYTONA BEACH, Fla. - Seniors Joe Yoffe and Richard Genge were named to the CoSIDA Academic All-District Team for their superior performance in the classroom during the 2007-08 school year. Yoffe was an Academic All-District First-Team selection, while Genge was recognized on the Discrict III Second-Team.

Yoffe is majoring in Communications and carries a 3.66 grade point average. He is also the current leading scorer for the Eagles, with eight goals and three assists on the season.

Genge, a native of Berlin, Germany, is studying Aviation Business Administration and holds a 3.72 grade point average.

Both student-athletes have been important members of the Embry-Riddle men's soccer program for the last four years, leading the team to three consecutive Florida Sun Conference titles.

Visit Embry Riddle Sports Here

Strongman Contest Results Are In!

Overall Strongman goes to Rob Little!

Overall Strongwoman goes to Galin Crist!


Event #1 Clean and Press
Men #95 Rob Little 20 reps WINNER!
Men #75 Jim Cavedo 18 reps
Men #65 Dan Gregory 29 reps

Women #65 Ania Polera 27 reps WINNER!
Women #55 Deb Walburg 21 reps
Women #45 Jeri Putney 27 reps
Women #35 Joelle Harris tied Tammie Scull for 20 reps

Event #2 Crucifix Hold
Men #15 Rob Little 1:28seconds WINNER!
Men #10 Dan Gregory .58secs


Women #8 Galin Crist 1:30seconds WINNER!
Women #5 Erin Masters 1:40secs

Event #3 Deadlift
Men #135 Rob Little 26reps WINNER!

Women #95 Galin Crist 20reps WINNER!
Women #65 Angela George 23reps
Women #55 Kelly Larned 18reps

Event #4 Pull-Up Bar Dead Hang
Men Rob Little 2:08sec WINNER!

Women 1:46secs Missy Gibson WINNER!

Event #5 80' Tractor Tire Flip
Men Solo Flip Dan Gregory 20secs WINNER!

Women Solo Flip Galin Crist 40secs WINNER!


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7-03-09 WOD Workout Like a Strongman with USA Weightlifting Club Coach & Florida Strongman Duane Hagstrom Be prepared. You know you want to try it!

7-03-09 WOD

Workout Like a Strongman
with
USA Weightlifting Club Coach & Florida Strongman

Duane Hagstrom

Be prepared.
You know you want to try it!

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Team Switch Workout: Tor time simultaneously perform: Pull-Up x 5 Muscle Snatch x 5 Front Squat x 5 -and- Medicine Ball Clean x 5 Push-Up x 5 Wait

Joe and Lindsey gettin busy with "Helen"

07-01-09

WOD

Warm-up:
Run 1 mile for time

-then-

Team Switch Workout:

Tor time simultaneously perform:

Pull-Up x 5
Muscle Snatch x 5
Front Squat x 5

-and-

Medicine Ball Clean x 5
Push-Up x 5
Waiters Walk 120'

Then switch.

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