Saturday, September 29, 2007

Weekend Workouts-Gleason Park 5:00PM 10/6&7

"For us is the life of action, of strenuous performance of duty; let us live in the harness, striving mightily; let us rather run the risk of wearing out than rusting out" - Theodore Roosevelt

Borrowed this T.R. quote from Click here: The Fitness Conduit .

This weekend, at Gleason Park - we will do warmups and 20 to 30 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 5:00pm Sat and Sun and you will be proud of your new fitness adventure. Also, Gleason Park is doggie friendly. We meet at the monkey bars on the fitness trail behind the pool. Bring a friend!!
SATURDAY'S RESULTS:
21 - 15 - 9 reps
Cleans with 95# barbell, ring dips. For time.
SUNDAY'S RESULTS:
21 - 15 - 9 reps
Push Presses, Pushups, and Ring Dips. For time, ET 16:54

Monday, September 24, 2007

Cancel Sat w/o see you on 30th - Gleason Park 5 PM


















Sunday we will do a short warm up and then a combination of Ring Pushups and Dead Lifts for a challenging workout. All exercises and weights are scalable based on fitness level and physical ability. You can do this! Meet at the Monkey Bars on the trail behind the pool. Individuals brand new to CrossFit are encouraged decrease reps and take the workout at a slower pace. Join us and get going with a program that gives great results! See you at 5:00, this afternoon!!

Sorry for late notice, but we have a conflict that will keep us from the park on Saturday. Do the CrossFit Workout of the Day (WOD). http://www.crossfit.com/ Stay Strong! See you Sunday at 5:00.

Join us at the park for a free CrossFit Workout. I'll bring all the gear we'll need. Gleason Park is on Patrick Drive, 2 blocks north of Eau Gallie. Gleason Park is doggie friendly, so bring your best friend and everybody will be happy!

This weekend we will do 20 min. 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 Monkey Bars at 5:00pm Sat and Sun and you will be proud of your new fitness adventure. Easy!! Checkout 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






Sunday, September 16, 2007

Weekend Workout 9/23 5:00PM Gleason Park

Go Gators!! Doug with Gator Head Strength Coach Mickey Marotti at the Gators 2007 Strength & Conditioning Clinic. We learned that Intensity and Dedication are the buzz words of the Strength & Conditioning department. Their efforts contributed to positive results in their victory over Ohio State for last year's NCAA Football National Championship.

Join us this weekend at Gleason Park for a free workout that we will scale to meet your specific fitness level. Sun. at 5:00 PM. We will do a short warmup and a 20 min. Push, Pull, Run, Jog or Walk workout. Short, sweet, and you're outta there! Our park workouts are always free. Join us for a great time and get great strength and fitness results.
Be Strong and Courageous!!
SUNDAY'S RESULTS:
21 reps - 15 reps - 9 reps
-Wall Ball 8'shot with 24#ball
-Overhead Squat with 25# Dumbbell
-Lunges with 25# DB
-Push Press 100# Barbell
-Sumo Deadlift High Pull 25# DB
Go through each round, i.e. 21 of each of the 5 exercises, 15 of each, 9 of each. Total 225 reps.
For time: 21:15 ET
Great workout at the park. Join us next weekend, I'll bring all the gear we'll need. Our workouts are scaled to each individuals level of strength and fitness. These workouts get great results. Park workouts are always free. Check back for a post about next weekend, or email me dougsmith02@aol.com.
Be Strong and Courageous!!

Monday, September 3, 2007

Weekend Workout - 9/8/ & 9, 5:00PM Gleason Park

What ought one to say then as each hardship comes? I was practising for this, I was training for this ....
–Epictetus

Check out dozens of exercise examples on this website:
http://www.exrx.net/Lists/PowerExercises.html

Weekend CrossFit Workouts in Gleason Park at 5:00PM, Sat. and Sun. Meet at the monkey bars for CrossFit workouts that we will scale to your personal fitness level. Warmup and 20 -30 minute workouts and you're done. Weekend Workouts are always free. Bring a bottle of water and a towel and I'll bring all the gear we'll need. Again, weekend workouts are always free and scaled to your level of fitness. Great for first responders, military, and weekend warriors!!
Be There!!
SATURDAY'S RESULTS:
We did a warm up and for training we did twelve rounds together of the "Cindy" exercises.
5 pullups
10 pushups
15 squats

SUNDAY'S RESULTS:
"Fran"
21 - 15 - 9 , Thrusters with 75#barbell and dead hang pullups, thats a total of 90 reps. ET 11:23

Join us next weekend for a great workout in the park and expect results for fitness and strength.
Also, make it to Harbor City CrossFit on 9/11 for the "NEVER FORGET 343 CHALLENGE" SEPTEMBER 11,2007. http://harborcitycrossfit.typepad.com/ Check their website for details.
Be Strong and Courageous!!

Sunday, September 2, 2007

Labor Day Workout 9/3 - 9:00AM Gleason Park

Join us for a CrossFit workout on Labor Day. We will meet at the Monkey Bars at 9:00AM, do a quick warmup, and 20 minutes of push, pull, and lift CrossFit exercises.