PLEASE BOOKMARK OUR NEW WEBSITE

CROSSFIT40 NEW WEBSITE!

PLEASE REMEMBER TO BOOKMARK OUR NEW SITE

05-01-10 Saturday "Run Forrest Run!" Day 1

Momma always says there's an awful lot you could tell about a person by their shoes. Where they're going. Where they've been. I've worn lots of shoes. I bet if I think about it real hard I could remember my first pair of shoes. Momma said they'd take me anywhere. She said they was my magic shoes.- Forrest Gump

May 1st begins "Run Forrest Run!" month.

CrossFitters who run the most meters in the box during the month of May will qualify to be entered into a drawing for 1 FREE Month of CrossFit40!
Flyer available in Gym with details.

Get started Today with "Oh my, this is gonna suck!"

Good Luck Athletes!

05-01-10 Saturday

Oh my, this is gonna suck!

Warm-Up

Max Meters 10mins

Day 1 "Run Forrest Run!" Month

WOD

Max Meters 20mins

*Record meters to whiteboard

Round up to next 25 meter mark.

04-30-10 TGI-Friday Clean and Jerk x 6 #135/95 Traveling Lunge 75' 400m run 4 Rounds for time

04-30-10 TGI-Friday

3 rounds of 10-15 reps of

Samson Stretch

Overhead Squat with broomstick

Sit-up

Back-extension

Pull-up

Dip

WOD

Harder

Clean and Jerk x 6 #135/95

Traveling Lunge x 75'

Run 400m

4 rounds for time

Hard

Clean and Jerk x 6 #95/45

Traveling Lunge 50'

Run 400m

4 Rounds for time

04-29-10 Thursday Wendler Week 3 Benchmark "1 Mile Run"

04-29-10 WOD

Wendler Week 1, 2, or 3

Choose One:

Warm up to your first work set then:

Push-press

Deadlift

Bench

Back Squat

See whiteboard for loads percentages.

-then-

Benchmark

1 Mile Run

04-28-10 WOD Fight Gone "Strongman"

Beginning in May, HOT FUSION TRX Suspension Training!

Contact Tish for more info: ttraster1@cfl.rr.com

04-28-10 Wednesday

WOD

Fight Gone "Strongman"

1 min each

Atlas Stone Toss #67/#107/#165

Thrusters #75/#65

Bucket Carry #70/#60

Sledge Hammer Swing

Tire Flip

Score 1 point for each rep.

Strongest Man and Strongest Woman Wins!

Have Fun!

>

04-27-10 Straight From The Horses Mouth

NEW at Tactical Fitness Ormond!

TRX HOT FUSION*

Begins Tuesday May 2nd

Tuesday and Thursday 6:45-7:45pm

Take your body through a challenging 360 degree workout fused

with Russian Kettlebells in a warm environment.

This workout is set to a rockin fast paced beat.

Let the hurtin' begin!

$120 per one month session

Class size limited to 10 first come first basis.

Contact Tish, Group TRX Trainer for more information @ 386-986-9381

*TRX HOT FUSION is an additional class and is not considered a CrossFit session.

04-27-10 Tuesday

Warm-up:

10 min Double Under skill practice

Straight from the horse's mouth:

WOD

Harder

For time:

30 Handstand push-ups

40 Pull-ups

50 Kettlebell swings, 1.5 poods

60 Sit-ups

70 Burpees

Hard:

For time:

30 Box push-ups

30 Pull-ups

40 Kettlebell swings, #35

60 Sit-ups

60 Burpees

04-26-10 Monday WOD Wendler Week 1 Deadlift / Bench

04-26-10 Monday

WOD

*Warm-Up to your first workset

-then-

Wendler Week1

Deadlift

Set 1: 65% Base

Set 2: 75% Base

Set 3: 85% Base

or

Wendler Week1

Bench

Set 1: 65% Base

Set 2: 75% Base

Set 3: 85% Base

*Base=90% 1RM

Backstage Party

Can You Teach Old Dogs New Tricks?

Hot Fusion TRX

3 Rounds

04-23-10 TGI-Friday WOD TRX Filthy 40

04-23-10 TGI-Friday

WOD

Harder

TRX Filthy 40 Chipper

40 Low Body Row

40 Chest Press

40 Squat Jump

40 Pistol Squat (25 R/L)

40 Atomic Push-Up

40 Hamstring Curl

Run 1 mile

04-22-10 Thursday

Jessyca working on her Power Clean. Training bars as light as 15 pounds can be used to teach the complex movements involved in explosive lifting.

04-22-10

WOD

Skill Practice

"Snatch Progression"

Overheat Squat

WOD

Harder

*Warm up to 85% OHS max then:

Five rounds for time of:

Overhead Squat x 3 @ 85% max

Ring Dips x 10

200m run

Hard

Five rounds for time of:

Overhead Squat x 15 @ PVC or Empty Bar

Dips x 15 Banded/Box/Rings from floor

200m run

04-21-10 Wednesday WOD Floor to overhead Guys: 7500lbs Gals: 4500lbs

04-21-10 Wednesday

Skill Practice

Clean and Jerk

Platform Drill

WOD

Today's programming courtesy of: CrossFit Malicious Tampa

HARDER

Oly lift ground to over head any way you want

Guys: 7500lbs

Girls: 4500lbs

*choose the weight you want to use and divide that in to 7500 or 4500

to see how many reps you need to do.

Round the number up.

Post times to comments.

HARD

Ground to over head any way you want

Guys: 6000lbs

Girls: 4000lbs

*choose the weight you want to use and divide that in to 7500 or 4500

to see how many reps you need to do.

Round the number up.

Post times to comments.

04-20-10 Tuesday Introducing "Hard" and "Harder"

Beginning today, you will see two Metcon WOD options posted. Simply "Hard" and "Harder". I think it's self explanatory! This IS CrossFit40 and I don't want to lose sight of my initial mission to make CrossFit approachable and available to anyone at any age. I am 46 and some parts of me are becoming a little more dry and brittle. I'm not as springy and bouncy as was at 18 or even 35!

As we age, ligaments and tendons are more prone to injury. The water content in our joints and connective tissues (ligaments and tendons) decreases with age, the articular cartilage (which lines the joints) gets brittle and shrinks. It is important to respect the physical limitations of our body as we age to prevent injury.

As I have said many times, never compromise form for time, but we all know even the best form can deteriorate we push ourselves under the clock! With this in mind, the "Hard" WODs will be designed to still stress your aerobic and anaerobic capacity with weight loads reduced to decrease chance of injury.

Another new addition to the WOD posts will be an estimated time of completion. I will do my best to post an 'average' completion time for CrossFit benchmark WODs and an estimated completion time for my programming. I feel having a time goal in mind at the start of the WOD will be more motivating than just 'going at it'.

My body welcomes the "Hard" option, as I feel it will give me a more accomplished feeling not having to write the word "scaled" on the whiteboard behind every WOD I complete. Yes, I too have a little bit of 'ego' hiding in there somewhere!

04-20-10 Tuesday

Strength Training

Choose ONE:

Wendler Week 1

Bench 3 x5

Warmup to your first workset:
Set 1: 5 reps @ 65% base
Set2: 5 reps @ 75% base
Set 3: 5+reps @ 85% base
Base=90% 1RM*

*If you do not know your 1RM bring your green card to Tish to calculate your projected 1RM

-or-

Wendler Week 1

Back Squat 3 x 5

Warm-Up to your first workset:
Set 1: 5 reps @ 65% Base
Set 2: 5 reps @ 75% Base
Set 3: 5+ reps @ 85% Base
Your Base # = 90% 1RM

-or-

Wendler Week 2

Back Squat 3 x 3

Warm-Up to your first workset:
Set 1 3 reps @ 70% Base

Set 2 3 reps @ 80% Base
Set 3 3+reps @ 90% Base
Your Base # = 90% 1RM + #10

Optional Metcon:

WOD

"Harder-Chipper This"

20 Kipping Pull-Up

20 KB/Zercher Squat #54/45

20 KB Swing #54/#35

400m run

for time

Estimated Time Goal: Sub 12 minutes

-or-

"Hard-Chipper This"
20 Kipping Pull-Up Banded
20 KB/Zercher Squat #25
20 KB Swing #25

400m run
for time

Estimated time: Sub 12 minutes

04-19-10 Monday Hero WOD "McGhee"

Photo courtesy of CrossFit.com

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

04-19-10 Monday

Hero WOD

"McGhee"

Complete as many rounds in 30 minutes as you can of:

275 pound Deadlift, 5 reps

13 Push-ups

9 Box jumps, 24 inch box

04-17-10 CrossFit40 Outside the Box: 3rd Annual Run For Your Life 5K Saturday, April 17, 2010 @ 8:00 AM Palm Coast

04-17-10 Saturday

CrossFit40 Outside The Box

What you dread the most is probably what you need the most.

Come work this goat and get your RUN ON!

There will be NO CrossFit sessions in the box tomorrow, Saturday April 17th.

What: 3rd Annual Run For Your Life 5K

When: Saturday, April 17, 2010 @ 8:00 AM local time

Where: Central Park at Town Center 2 Commerce Boulevard

Palm Coast, FL

Meet at registration table at 7:15am.

04-16-10 TGI-Friday WOD In teams for 3 mins each: Row, Jump Box, SDLHP #75/#45

04-16-10 TGI-Friday

WOD

In teams for 3 mins each:

Row

Jump Box 24"

SDLHP #75/45

*Record 1 point for each calorie on the rower and each rep.

Total team points wins!

then

1 mile cool down run

04-15-10 Thursday Push-press 3 x 5 then 100 Ball Slalm for time

04-15-10 Thursday

Strength Training

Push-press 3 x5

Set 1 @ 65% base

Set2 @ 75% base

Set 3 @ 85% base

Base=90% 1RM

-then-

WOD

for time

100 Ball Slams #20

for every break in the set perform 5 burpees

04-14-10 Wednesday WOD 400m run / 5 Toes-to-Bar / 10 Push-Ups / 20 Back Extensions / AMRAP 20 mins

Congratulations Cat and Brian on the birth of their son Landon Mark on April 12th, 8lbs!

A born CrossFitter ;-)

04-14-10 Wednesday

WOD

400m Run

5 Toes-to-Bar

10 Push-Ups

20 Back Extensions

for time

AMRAP 20 mins

04-13-10 WOD Back Squat 3 x 5

04-13-10 Tuesday

CrossFit Sessions Today

5:45am

9:30am

4:45pm

5:45pm with Kiddo Korner

On-Ramp 6:45pm

Warm-Up

Bear Complex x 5 #45 bar

Burpee x 5

3 Rounds

WOD

Week 1 Wendler Squat Program

Back Squat 3 x 5

Set 1 @ 65% Base

Set 2 @ 75% Base

Set 3 @ 85% Base

Your Base # = 90% or your 1RM

After Party

Wall Ball x 20 #20

KB Swing x 20 #54/#35

AB Mat Sit-Up x 20

3 Rounds for Time

04-12-10 Monday "Erin" Five round for time of: Dumbbell Split Clean, 15 reps / 21 Pull-Ups

Video courtesy of CrossFit Brio 04-12-10 Monday Warm-UpRun 1 mile for time WOD"Erin"
Five rounds for time of:40 pound Dumbbells split clean, 15 reps21 Pull-upsRecord loads to and times to green card.

04-10-10 Saturday Sumo Deadlift x 21 Run 1200m Sumo Deadlift x 15 Run 800m Sumo Deadlift x 9 Run 400m for time

04-10-10 Saturday

Warm-up to a challenging Sumo Deadlift weight (50-60%max) then:

Sumo Deadlift x 21

Run 1200m

Sumo Deadlift x 15

Run 800m

Sumo Deadlift x 9

Run 400m

for time

04-08-10 TGI-Friday Benchmark "Fran" 21-15-9 Thrusters #95 Pull-Ups for time:

04-08-10 TGI-Friday

Benchmark

"Fran"

21-15-9

Thrusters #95

Pull-Ups

for time:

Record time and load to green card.

04-08-10 Thursday 100 This-n-That Run 100 meters OH Lunge x 100 steps #45/25 Run 100 meters Push-Up x 100 Run 100 meters Butterfly Sit-Up x 100 Run

04-08-10 Thursday

100 This-n-That

Run 100 meters

OH Lunge x 100 steps #45/25

Run 100 meters

Push-Up x 100

Run 100 meters

Butterfly Sit-Up x 100

Run 100 meters

for time

04-07-10 Wednesday Jerks 5-3-3-2-1 Snatch Pulls 4 x 3 Snatch Balance 4 x 3

04-07-10 Wednesday

Warm up = Snatch Progression (3 times thru,3 reps each)


Workout = Jerks 5 3 3 2 1Snatch Pulls 4 x 3Snatch Balance 4 x 3

04-06-10 WOD 21-15-9 OHS #95/65/ KB Swing #54/35/ 200m Run

04-06-10 Tuesday

Warm-Up

10 Reps/3 Rounds of

Samson Stretch
Overhead Squat
Sit-up
Back Extension
Pull-up
Dip

WOD

Overhead Squat x 21 #95/65

KB Swing x 21 #54/35

200m Run

Overhead Squat x 15 #95/65

KB Swing x 15 #54/#35

200m Run

Overhead Squat x 9 #95/65

KB Swing x 9 #54/65

200m Run

for time

04-06-10 Monday WOD 300 Workout 25 pull-ups 50 deadlifts #135 50 push-ups 50 box jumps with a 24-inch box 50 "floor wipers" #135 50 "clean and pre

04-06-10 Monday

WOD

300 Workout

25 pull-ups

50 deadlifts #135

50 push-ups

50 box jumps with a 24-inch box

50 "floor wipers" #135

50 "clean and press" at 36 pounds

25 pull-ups

for a total of 300 reps

for time

04-04-10 Sunday ~Rest Day~

SATURDAY 100403 Run 1600 meters Rest 3 minutes Run 1200 meters Rest 2 minutes Run 800 meters Rest 1 minute Run 400 meters

Good Luck at today's USAW meet Team Florida Tactical Fitness Ormond!

Straight from the horse's mouth, here it is!

The CrossFit HQ WOD

SATURDAY 100403

Run 1600 meters

Rest 3 minutes

Run 1200 meters

Rest 2 minutes

Run 800 meters

Rest 1 minute

Run 400 meters

*Reverse running direction after each rest period.

Post times to comments.

04-02-10 TGI-Friday "Whole Lotta Tabata" SDLHP/TRX High Jump/TRX Atomic Pus-Ups

The basis of Tabata Training is 4 minutes of intense interval training/circuit training. What you are doing is taking an exercise we'll use sprints as an example here.

Sprint as hard as you can for 20 seconds
Walk for 10 seconds
Repeat 7 more times for a total of 8 sets.

So what you have is a total of 4 minutes workout time.Tabata Training can be done with a number of different exercises the idea is to use an exercise that gets the whole body involved or at least the major muscle groups.Tabata Training can be done with Barbells, Dumbells, Kettlebells or just Bodyweight exercises.

Tabata Training was developed by Izumi Tabata (imagine that) at the National Institute of Fitness and Sports in Tokyo, Japan. They did a study on comparing the effects of moderate intensity endurance(aerobics) and high endurance intermittent training(tabata training intervals) on VO2 max and anerobic capacity.

To cut to the results of the study: the moderate intensity group training program produced a significant increase in VO2 max of about 10%, but had no effect on anaerobic capacity. The high intensity group improved their VO2 max by about 14% while anaerobic capacity improved by 28%. The study was done over a six week period. Both groups working out 5 days per week.

04-02-10 TGI-Friday

"Whole Lotta' Tabata"

SDLHP #75/#45

TRX High Jump

TRX Atomic Push-Ups

04-01-10 Thursday WOD Tag team for time: Hang Clean #115/#75 x 10/ Farmer Carry x 100'/ KB Swing x 10 1.5 pood/#35/Tire Flip x 5/Run 200m

04-01-10 Thursday

WOD

Tag team for time:
Hang Clean #115/#75 x 10
Farmer Carry x 100' #110/#70
KB Swing x 10 1.5 Pood/#35
Tire Flip x 5
Run 200m