CROSSFIT CHALLENGE 5/31 and 6/1

This Weekend I will be at Harbor City CrossFit for the CrossFit Challenge. Join us there!

THE DATES FOR THE Harbor City Crossfit , CROSSFIT CHALLENGE ARE May 31, June 1st . SEE THEIR BROCHURE, http://www.harborcitycrossfit.com/SECrossFit8.pdf.


http://www.crossfit.com/cf-download/Foundations.pdf

MEMORIAL DAY 2008 SUNRISE PARK AT 7:30 AM

CROSSFIT WORKOUT AT SUNRISE PARK AT 7:30 AM. JOIN ME FOR A QUICK WARMUP AND A CROSSFIT WORKOUT OF THE DAY TO HONOR MEMORIAL DAY HEROS.

MEMORIAL DAY RESULTS:
ADAPTIVE VERSION OF "JASON"
275 SQUATS
60 PULLUPS
60 PARALLEL BAR DIPS

Memorial Day is a United States Federal Holiday that is observed on the last Monday of May (observed in 2008 on May 26). It was formerly known as Decoration Day. This holiday commemorates U.S. men and women who have died in military service to their country. It began first to honor Union soldiers who died during the American Civil War. After World War I, it was expanded to include those who died in any war or military action.




Prosser in an alley with one-less-bad-guy. Prosser was shot in the leg, no big deal, he kept going. Check out http://www.michaelyon-online.com/.
This week remember those who have given their lives protecting our freedom.

Be Strong and Courageous!!

Weekend Workout Gleason Park 5 PM 5/24&25

England Rugby Prop smashes Aussie tackler.

Moral excellence comes about as a result of habit. We become just by doing just acts, temperate by doing temperate acts, brave by doing brave acts. Aristotle

Join us for Weekend Workouts 5:00 PM at Gleason Park. We tailor CrossFit Workouts to your specific fitness level, do a warmup, start the clock and go. Twenty minutes later you're done. Build strength and endurance in a outdoor team atmosphere. Park workouts are always free. I've got all the gear we'll ever need. Join us. Shoot me an Email if you have any questions dougsmith02@aol.com

SATURDAY'S RESULTS:
75 PUSHUPS
50 SUMO DEADLIFT HIGHPULLS 50# SANDBAG
50 ASSISTED RING DIPS
30 PULLUPS, 15 W/25#WEIGHT, 15 DEAD HANG
25 DECLINE PUSHUPS, FEET ON MONKEY BAR LADDER
We had to rush to beat the thunder clouds. Good workout. Join in on Sunday at 5:00PM for a great CrossFit workout that we will match to your fitness level and goals.

SUNDAY'S RESULTS:
"Fran" - 21 - 15 - 9 reps of
75# Thrusters
Pullups
We did it as a group and finished in 14:30. Great job fellows!
Join us in the morning (7:30AM) at Sunrise Park in Indialantic, the park is on the beach side of A1A, just south of Flex Fitness. We will be done by 8 AM and you can go eat barbeque.
Be Strong and Courageous!!

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

This weekend, at Gleason Park - see directions above, 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:
Mark, from Patrick AFB, joined us today for his first go at CrossFit. So happens we were down to do the "Cindy" workout. We did an adaptive version that works for the park and finished 14 rounds. Great job Mark!


SUNDAY'S RESULTS:
Complete as many rounds in 20 minutes as you can of:
75 pound Clean and Jerk, 15 reps (we used barbells, sandbags, and dumbbells for C&J's)
Run 400 meters
Drew and Doug got in 4 rounds. Mark arrived late and jumped on the last 3 rds. Great workout!
Don't miss the opportunity to join us for these CrossFit workouts. We are getting results.

Sample Work Outs:
"Cindy"
5 pull-ups
10 push-ups
15 squats, (body weight)
Do as many rounds as you can in 20 minutes

Weekend Workout 5/10 at 5PM & Mother's Day Off

To honor our Mother and Mothers everywhere we will take off on Sunday. If your Mother is still living thank her. If she is not, say a thank you prayer, and ask for it to get to her. Join us Saturday 5/10/08 for a great CrossFit inspired workout of the day (WOD). 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.

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

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