Weekend Workouts 3/3 & 3/4, Sunrise Park

This Saturday I will be at The University of Florida in Gainesville, attending a clinic hosted by their Strength & Conditioning Department. http://gatorzone.com/speedstrength/?p=clinics

Join us Sunday at 2:30 and I'll share some of what I've learned, and we will do a 20 min. Push, Pull, and Run type workout that is scaled to each individuals fitness level.

Notes From CrossFit Headquarters, http://crossfit.com/:

World Class Fitness in 100 Words
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.

Practice and train major lifts: Dead lift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, handstand, pirouettes, flips, splits, and holds.

Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.

SUNDAY'S WOD LOG:
"FRAN" - scaled - 21-15-9 thrusters with two 25#dumbbells, pullups - deadhang and jumping. Time 10:35.

The University of Florida Strength & Conditioning Clinic was great. The dedication of the staff is evident and I'm sure it contributed to their National Championship.

Weekend Workout 2/24&25 Sunrise Park 2:30 PM

Check out these exercises and lifts from the CrossFit Hdqtrs: http://www.crossfit.com/cf-info/excercise.html

JOIN US AT SUNRISE PARK SAT. AND SUN. AT 2:30 PM. WORKOUTS ARE ALWAYS FREE, AND ARE ALWAYS SCALED TO MEET INDIVIDUAL FITNESS LEVEL. THIS WEEKEND WE WILL DO 20 MIN. VERSIONS OF PUSH, PULL, AND RUN CROSSFIT EXERCISES THAT ARE GREAT FOR FITNESS AND STRENGTH. PARK WORKOUTS ARE ALWAYS FREE. GREAT WAY TO ENJOY THE BEACH WHILE YOU TRAIN OUTDOORS.WE SCALE WORKOUTS TO THE SPECIFIC NEEDS OF EACH PARTICIPANT. BRING A FRIEND.
"Cindy" - CrossFit Workout of the Day
5 pullups
10 pushups
15 squats
As many rounds as you can in 20 min. We did 14 rounds. Went from Dead Hang to Jumping Pullups after 5 rds.

Weekend Workout 2/17&18 Sunrise Park 2:30 PM

Welsh tacklers try to bring down a Scotland runner in The Six Nations Rugby Tournament now happening in France.

CrossFit is a unique workout concept that provides functional strength, muscular endurance, balance, accuracy and overall conditioning for individuals of all abilities and ages. Visit CrossFit Headquarters http://crossfit.com/This weekend we will do warmups and 20 minute CrossFit workouts, styled to individual fitness levels and goals. Short and sweet. We tailor each exercise for rehab or fitness, to meet your personal ability. For young, old, everyone, park workouts are always free. Join us at the at 2:30pm Sat and Sun and you will be proud of your new fitness adventure. Bring a friend!!
Sunday's Log:
100 PULLUPS 30 dead hang, 70 jumping
100 PUSHUPS
100 SITUPS
100 SQUATS
ET - 33:05. All sets broken,

Weekend Workouts 2/10 & 11 - 2:30 Sunrise Park

COACH RUT GIVES A GREAT EXAMPLE OF THE ONE ARM DUMBBELL SNATCH.
JOIN US AT SUNRISE PARK SAT. AND SUN. AT 2:30 PM. OUR PARK WORKOUTS ARE ALWAYS FREE, AND ARE ALWAYS SCALED TO MEET INDIVIDUAL FITNESS LEVEL. THIS WEEKEND WE WILL DO PUSH, PULL, AND RUN(JOG OR WALK) CROSSFIT EXERCISES THAT ARE GREAT FOR REHAB, FITNESS, AND STRENGTH. MEET US AT 2:30 PM AT SUNRISE PARK ,700 BLOCK OF MARIMAR AVE. , INDIALANTIC BEACH,FL. (THAT'S A1A BEACHSIDE JUST SOUTH OF FLEX FITNESS.)
http://coachrut.blogspot.com/