Sunday, February 24, 2008

Park Workout Mar. 2nd 4:00PM "Fight-Gone-Bad"


Univ of Florida Gators Strength/Speed Clinic.

Feb 29th and March 1st I will attend my second Strength/Speed Clinic hosted by Strength Coach Mickey Marotti.
http://www.gatorzone.com/speedstrength/?p=clinics


Back Sunday Mar 2nd, for a 4:00pm Weekend Workout at Gleason Park.
Join us for sure this Sunday. We will do a CrossFit Workout known as "A-Fight-Gone-Bad". It's my favorite outdoor workout. Join us for a great time. Park workouts are always free and we will scale the exercises to your personal fitness level.
Email me any questions, dougsmith02@aol.com

BE STRONG AND COURAGEOUS!!

SUNDAY'S RESULTS:
GIDEON, DREW, AND DOUG COMPLETED THE FOLLOWING WEEKEND WORKOUT. THE PARK TODAY, WAS BEAUTIFUL. GREAT TIME WORKING THROUGH THE "FIGHT-GONE-BAD WORKOUT!! WE HAD TO ENCOURAGE ONE ANOTHER THROUGH THIS ONE.

25# WALL BALL 9' SHOTS

BOX JUMPS

RING ROWS

SUMU DEAD LIFT HIGHPULLS 45# DUMBBELL

PUSH PRESS 75# BARBELL

60 Sec. Per Station, do as many reps as you can...then move to next station. Complete 3 rounds with 1 min. rest between rounds. 3,2,1 go.....
HARD, BUT FAIR. EVERYBODY WALKED AWAY.

Join us next weekend and be a part of our CrossFit Community. We are seeking truth in functional fitness and are we are getting results, including, strength gains and improved endurance.
We meet as a small group every Sat. and Sun. at 4:00PM at Gleason Park. Park workouts are always free and open to all. We will scale the intensity and weight to your specific fitness level.
Email me if you have any questions dougsmith02@aol.com

BE STRONG AND COURAGEOUS!!

Friday, February 22, 2008

future

http://www.harborcitycrossfit.com/SECrossFit8.pdf

http://media.crossfit.com/cf-video/CrossFit_SCL1ToshDoesGrace.wmv

Sunday, February 17, 2008

Weekend Workout 2/23 & 24- 4:00 PM Gleason Park

This weekend join us for a couple of CrossFit workouts that will forever change your perception of fitness .


On Saturday and Sunday we will be at Gleason Park in Indian Harbour. Gleason Park is on Patrick Drive, 2 blocks north of Hwy 518(Eau Gallie). Gleason Park is doggie friendly. We will warm up and do a 20 - 30 min. CrossFit workout, 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 on the back of the jogging trail between the lake and the swimming pool at 4:00pm Sat and Sun. You will be proud of your new fitness adventure. Easy!! Shoot me an Email if you have any questions, dougsmith02@aol.com



SUNDAYS RESULTS:
Great gang at the park today. Our selected Park Workout was "THE STANDING MELTDOWN".

10 DEADLIFTS
8 HANG CLEANS
6 PUSH PRESSES

We sorted out the weights and completed 9 rounds in 20 minutes. Good work by everyone.

Join us next Sunday at 4:00 pm and grab onto the CrossFit movement. We are getting great results. Park workouts are always free.
Be Strong and Courageous!! See you next Sunday.


Saturday's Results:


Gideon, Drew, and Doug did the park version of "Cindy"

5 pullups
10 pushups
15 squats


We did this as a group and pushed through 11 rounds. That's 330 reps. Good form throughout, nice going fellows. Join us tomorrow for another workout that will bring results. We meet at 4:00pm and do a short warmup and a quick 20-30 min CrossFit workout that we can scale to your specific level of fitness. J0in us for workouts in the great outdoors. Bring your dog, the park is doggie friendly.

Sunday, February 10, 2008

Weekend Workouts 2/16&17 4:00PM Gleason Park

Join us for a great time and super CrossFit Workouts at Gleason Park. We meet by the monkey bars on the jogging trail behind the swimming pool. We will scale your workouts to meet your individual physical condition and turn you onto a program that will forever change your perception of fitness.
Plus, the park is doggie friendly. Please bring your dog. Missy, Jeff's mixed Rhodesian Ridgeback and Mimi, our Bijon Frise, were perfect ladies for last Sunday's Workout and will set an example for any first timers.
Shoot me an Email if you have any questions, dougsmith02@aol.com

SATURDAY'S RESULTS:
It was beautiful today at the beach and a workout in the park made it better. We did a scaled version of "Angie". We did it as a group and had a great time. Drew, Jeff, Elodia, and Kim push and pulled their way through this challenging workout with very little whinning. Great job!
75 pushups
50 pullups
75 situps
75 squats
Broken sets, 275 reps.
Join us tomorrow at 4:00PM for another CrossFit workout and start getting results. Also, check this article that ran in the Wall Street Journal, http://online.wsj.com/article/SB120311084302572325.html?mod=googlenews_wsj

SUNDAY'S RESULTS:
Our band of Weekend Warriors fought through the following multi-task workout:
20-10-5
Wall Ball/or Thrusters
Barbell or Dumbbell Push Press
Weighted Lunges
Overhead Squats
Sumo Dead Lift High Pulls
Perfect Pushups
That's 210 reps ... Great work by everyone!

Email me if you have any questions, dougsmith02@aol.com.
Be Strong and Courageous!!

Sunday, February 3, 2008

Weekend Workout Feb 9 & 10th, 4:00PM Gleason Park


CrossFit Oakland....
Lest you think CrossFit is only for bury thugs with bald heads and a propensity for grunting, one of our bedrock principals is universal scalability. Here Annie is in the top position of one of our foundational moves, the front squat. The bar setup she uses mimics the size and feel of Olympic bars and plates, but the whole assembly is a managable 35 pounds, and allows her to practice her form before moving on to heavier weights. The workouts can allways be scaled to accomodate the needs of any althlete (usually scaled down, but sometimes up).

"The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs.

The needs of Olympic athletes and our grandparents differ by degree not kind. Our terrorist hunters, skiers, mountain bike riders and housewives have found their best fitness from the same regimen."

-Coach Gregg Glassman, founder of CrossFit

We will continue the Weekend Workouts at Gleason Park, Indian Harbor Beach,FL . Sat and Sun. at 4:00 PM. Join us. Park workouts are always free. We will scale a 20 - 30 min workout that will meet your goals. Email me any questions dougsmith02@aol.com Great fun!!

SATURDAY'S RESULTS:
Drew invited two fitness truth seeking friends that joined us for todays workout. Jeff and Elodia biked up and ripped through the following:
25 Walking lunge steps
20 Pull-ups
20Free Squats
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 1 pood
30 Sit-ups
20 Hang squat cleans, 25 pound dumbells
25 Back extensions
30 Wall ball shots, 24 pound ball
30 Perfect Pushups
ET-25:35
Thats 275 reps. Great job by all. Enjoyed this great workout, outdoors, with like minded fitness friends. The park was beautiful today. Join us tomorrow for another CrossFit Workout. We're getting results!

SUNDAY'S RESULTS:
We did an adaptive version of the Fight-Gone-Bad Workout.
Quick Version of Fight Gone Bad - 30 Sec. Per Station, do as many reps as you can...then move to next station. Complete 3 rounds with 1 min. rest between rounds. 3,2,1 go.....
-PERFECT PUSHUPS
-BOX JUMPS
-RING ROWS
-WALLBALL 25#
-HANGING CRUNCHES
-KETTLEBELL SWINGS
This was great workout. Join us next weekend and be a part of the growing CrossFit community. We scale the workouts to each persons level and goals. Be there. We are getting results.
Be Strong and Courageous!!