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
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




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
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-Up
Run 1 mile for time
WOD
"Erin"
Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups
Record 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




































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