Sunday, November 25, 2007

Weekend Workout 12/1 & 2,Gleason Park 4PM




The Left Jab, the sweetest move in sports.
Training with Tony Spain, Absolute Boxing,
at CrossFit GulfCoast.
http://www.tonyspain.com/

http://mysite.verizon.net/res8kp13/crossfitgulfcoast/

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

This is one of my favorite quotes. Join us this weekend and start practicing for hardships that we hope don't come.....

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 4:00pm Sat and Sun and you will be proud of your new fitness adventure. Bring a friend!!

Saturday's Results:
"FRAN" - 21-15-9
Thrusters with 95# barbell
Pullups
Thats 90 reps for a great workout.
Join us on Sunday at 4:00PM for a great opportunity to learn a program that will forever change your perception of fitness. Scaled to your fitness level, great results.

Sunday's Results:
The rain held off for long enough for us to complete the following:
10,9,8,7......to 1

Deadlifts 135#, 25# Wall Ball Throws, Pushups


Join us next weekend and we will scale a workout to your specific fitness level. Great results!!

Sunday, November 18, 2007

22nd and 23rd--Sunrise Park, 24,25--Gleason Park

I am thankful for:
God for giving me life and redemption
My wife, the worlds greatest undiscovered cook and homemaker
Our home, and all our stuff
Our children, they're the best, and grandchildren,
My 92 yo mother-in-law, and all the family
The wonderful congregation where I worship
My great job and great friends at Carrier Air Conditioning
Our dog, MiMi, 10 pounds of love and joy
The USA, where we have the right to select responsible leadership
Coach Glassman and all at CrossFit
Every rugby player I ever met
Every strength coach I ever met
60 lb dumbbells on the carport
Hot tea and a steak

Thanksgiving Morning Workout at Sunrise Park - meet at 7:00AM for a quick warmup and a CrossFit http://www.crossfit.com/ based workout on the Park's exercise equipment. We scale workouts to each person's level of fitness. Join us for positive strength and fitness results.

Friday - 7:00AM again, same thing - be thankful, same place, same time.

Saturday and Sunday we will be back at Gleason Park. Moving to 4:00 PM to stay in the light.
I'll post more later this week.
Be ye Thankful!!

SATURDAY'S RESULTS:--------- 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. 3 round versions. The stations are:
1. Wall-ball shots 25 pound ball, 8 ft target. (Reps)
2. Sumo Dead-lift high-pulls (Reps)
3. SUB – LUNGES (Reps)
4. Push-press 75 pounds (Reps)
5. SUB - BENTOVER 25# DUMBBELL ROWS SUB. AT PARK (Reps)
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep. Drew and I managed to finish with 395 reps each. This is a great CrossFit workout.
Join us on Sunday at 4:00 PM for another workout that will bring measurable strength and fitness results. Park workouts are always free.

Sunday's Results:
"Elizabeth"
21-15-9 reps of:

Clean 115 pounds
Ring dips
scaled from 135# to 115 for cleans
Drew and I finished in 19:25

This ended four days of CrossFit workouts in the park. Great Thanksgiving weekend for a lot of reasons. Join us next Saturday and Sunday, 4:00PM at Gleason Park, and start getting strength and fitness results. Email me if you have any questions dougsmith02@aol.com
Be Strong and Courageous!!

Saturday, November 17, 2007

Weekend Workout11/17&18 5:00PM Gleason Park


Squats are an important exercise. Squats with weights or a broomstick develop balanced core strength. This weekend, at Gleason Park, - see directions way below, 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!!
Email me if you have any questions, dougsmith02@aol.com.
SATURDAY'S RESULTS:
5 WEIGHTED PULLUPS
10 RING PUSHUPS
10 WEIGHTED DUMBBELL SQUATS
10 ROUNDS,
That's 250 reps.!
Sunday's workout will be a 5x5 weights routine, Dead Lift, Clean, Push Press. Short and sweet, at 5:00, and next weekend we will move the time back to stay in the light. I'll post the time change and some workouts for Thanksgiving and Friday.

Sunday, November 4, 2007

Nov 10 & 11, WE WILL BE OUT OF TOWN

We will be out of town next weekend. Check out the CrossFit Workout of the Day, modify it to your level of fitness and burn through it. http://www.crossfit.com/
For those that don't feel ready for CrossFit, try Simple Fit. Easy.
http://www.simplefit.org/

Next Park Workouts will be Nov 17th and 18th.
Can't wait to get back!
Email me if you want workout information, dougsmith02@aol.com.
Be Strong and Courageous!!