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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
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*
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
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 1 3 reps @ 70% Base
Set 2 3 reps @ 80% Base
Set 3 3+reps @ 90% Base
Your Base # = 90% 1RM + #10
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
20 Kipping Pull-Up Banded
20 KB/Zercher Squat #25
20 KB Swing #25
400m run
for time
for time
Estimated time: Sub 12 minutes
04-19-10 Monday Hero WOD "McGhee"
Photo courtesy of CrossFit.comCorporal 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
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
Five rounds for time of:
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.
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