Weekend Workouts 6/30,7/1 NEW TIME - 5:00PM

"Never quit. It is the easiest cop-out in the world. Set a goal and don't quit until you attain it. When you do attain it, set another goal, and don't quit until you reach it. Never quit." --
Bear Bryant

Join us this Sat. and Sun. at Gleason Park at 5:00PM for a free CrossFit workout. If you need directions to Gleason Park check the 6/2 post. We are going to try moving the weekend workouts to a cooler part of the day. We will do a CrossFit warmup and a 20 - 30 min workout and your outta there. Gleason Park is Doggie Friendly, so bring your friend, a bottle of water, and a towel. I'll have the weights, jump rope, medicine ball, etc., and we use the park's monkey bars for Pullups. Shoot us an email dougsmith02@aol.com or comment if you have any suggestions.
In the meantime try a "during the week drill" as follows:
3 pullups
6 pushups
9 air squats
Do a round a minute for five minutes and then just keep going and see how many you finish in 10:00 mins.

Some of my favorites -
http://www.crossfit.com/
http://crossfitatlanta.com/
http://coachrut.blogspot.com/
http://www.theothersideofstrength.com/Exer.aspx
http://www.kravmaga.com/krav01.html
http://mysite.verizon.net/res8kp13/crossfitgulfcoast/

SATURDAY'S WORKOUT:
Drew and John were back on Sat. and both are tough at sticking to the plan.
We did a group session of 21 - 15 -9 rounds with 75# barbell thrusters and pullups. (Total of 90 reps) The group finished together in 18 mins. Good job fellows!!

Come out and join us on Sunday at 5:00PM.

SUNDAY'S WORKOUT:
5X5X5 WITH 75# BARBELL
DEADLIFT
HANGCLEAN
SHOULDER PRESS
PUSHPRESS
FRONT SQUAT
TIME - 9:10

NEXT WEEKEND WE WILL BE BACK AT 5:00PM SAT. AND SUN. JOIN US, WEEKEND WORKOUTS ARE ALWAYS FREE. WE WILL SCALE THE WEIGHTS AND EXERCISES TO MEET YOUR PERSONAL FITNESS LEVEL.

CrossFit SpaceCoast Weekend Workout 6/23 & 24

"Confidence comes from being prepared." -- John Wooden

We will meet on Saturday and Sunday at 2:00pm at Gleason Park, see the directions below (posted in 6/2 Workout). We will do CrossFit Warmup and a 20 min weights type workout one day and a body weight resistance the other. Join us, weekend workouts are always free and we will scale it to your individual fitness level. Two great workouts and all outside in a beautiful park!! email me dougsmith02@aol.com if you have questions.

SATURDAYS RESULTS:
Deadlift 115#'s x 12

Push Press 115# x 12

Wall Ball 25# shots x 12

Kettlebell swings x 12

3 Rounds in 22:12

SUNDAYS RESULTS:
CrossFit's "Cindy"

5 pullups

10 pushups

15 squats

Rounds in 20 Minutes - 13, at 96*F.

Next weekend we are going to try moving the weekend workouts to a cooler part of the day. Shoot us an email dougsmith02@aol.com or comment if you have any suggestions. Plan on joining us next weekend, we are going to do classic CrossFit Push, Pull, and Run Workouts.

I'll post more during the week. Stay strong!

What is CrossFit? Make yourself read this.

Crossfit is not a specialized fitness program, but a deliberate attempt to optimize physical competence in each of ten recognized fitness domains.
Endurance - The ability of body systems to gather, process, and deliver oxygen (cardiovascular/respiratory endurance).
Stamina - The ability of body systems to process, deliver, store, and utilize energy. (capacity to maintain repetitive muscular movements)
Strength - The ability of a the range of motion at a given joint.
Power -muscular unit, or combination of muscular units, to apply force.
Flexibility - the ability to maximize The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
Speed - The ability to minimize the time cycle of a repeated movement.
Coordination - The ability to combine several distinct movement patterns into a single distinct movement.
Agility - The ability to minimize transition time from one movement pattern to another.
Balance - The ability to control the placement of the body’s center of gravity in relation to its support base.
Accuracy - The ability to control movement in a given direction or at a given intensity.
Crossfit works exclusively with compound movements and shorter, high intensity cardiovascular sessions. We’ve replaced the lateral raise with push-press, the curl with pull-ups, and the leg extension with squats. For every long distance effort, our athletes will do five or six at short distance. Why? Because compound or functional movements and high intensity or anaerobic cardio is radically more effective at eliciting nearly any desired fitness result. Our approach is consistent with what is practiced in elite training programs associated with major university athletic teams and professional sports. CrossFit endeavors to bring state-of-the-art coaching techniques to the general public.
Adopted from Crossfit Journal October 2002

Weekend Workout 6/16 & 17 2:00PM Gleason Park

"The harder you work, the harder it is to surrender." -- Vince Lombardi

Join us this weekend at Gleason Park at 2:00PM for CrossFit Weekend Workouts. CrossFit workouts are tough and very effective, check 'em out, http://www.crossfit.com/ . We will scale the 20 to 30 minute workout for your personal fitness level. Come to the park this weekend and experience what it's like to get a great workout in the Great Outdoors. Weekend Workouts are always free. Bring a friend. Get started now.
This weekend we will bring out the olympic weights and do push, pull, and run CrossFit style workouts. Hard, but fair. Join us, you'll be proud your new fitness adventure. Shoot me an email if you have any questions, dougsmith02@aol.com.

SATURDAY'S WORKOUT - A FIGHT GONE BAD. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We scaled the w/o and did it for three rounds. The stations are:

1.Wall-ball � 25 pound ball, 7 1/2 ft target. (Reps)2.Deadlift high-pull 25 # Kettlebell (Reps)3.Squats� (Reps)4.Push-press 95 #'s (Reps)5. 220 yd. run � count as 10 reps

This is a workout that requires mental and physical fortitude. Good job.

SUNDAY'S WORKOUT -

21-15-and 9 rep rounds of:

95 pound Deadlift

95 pound Hang power clean

95 pound Front squat

95 pound Push jerk

36 mins. This is a tough one, too.

Join us next weekend for a workout that will forever change your perception of fitness.

Weekend Workout - 6/9 & 10, 2:00PM Gleason Park

Frenchie ballcarrier, Irish tacklers. The Rugby World Cup is this year and it's up for grabs.

Join us this weekend at Gleason Park for a CrossFit Weekend Workout. We will do a tough CrossFit workout, but will personally scale it to your ability and fitness level. Weekend Workouts at the Park are always free. Take this opportunity to join us for a great time!!!
If you haven't experienced a CrossFit workout in the Park, you are in for a real surprise.
This weekend we will do CrossFit Push, Pull, and Run workouts. We warm-up together, then 20 to 30 mins of exercise and your done, fried. Afterwards, we will take a few minutes to work on skills and drills that can be done on your own, during the week. Join us!!
Shoot me an email if you have any questions, dougsmith02@aol.com.

Saturday's Workout,
30 pullups
400 yd run
30 wallball 22#
400 yd run
30 thrusters 75#barbell
400 yd run
30 squats
Time 29:44 ugh...
Join us on Sunday for a great CrossFit Workout!! Weekend workouts are always free.

Sunday's Workout,
We did a scaled version of CrossFit's Workout "Diane."

21-15-9 reps of:
Deadlifts
Handstand push-ups

Drew came back and joined us for our CrossFit Workout after a mile swim at the Gleason Park Pool . Jim, a Fire Fighter from Brevard County was our newbie and he showed us up with Handstand Pushups.
Great job fellows!! Stay strong.