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
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
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
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.
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
>
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
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
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
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
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
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
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
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.
>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
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
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.
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
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.
As many one handed Dumbbell Snatches as you can in 10 minutes.
Post time to whiteboard and logs.
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.
Post total time to comments not including 8th rest.
>
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.
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
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.
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