Tuesday, September 30, 2008

Weekend Workout 10/4&5 Gleason Park 5:00PM


Join us Saturday and Sunday 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.
Saturday's Preview: We will do rounds of Pullups, Ring Dips, Hanging Crunches, Perfect Pushups, and Lunges.
Can't do a pullup? Then come for sure, and we will show you adaptive pullups that will put you on the road to banging out multiple reps. Shoot me an email if you have any questions dougsmith02@aol.com.

Be Strong and Courageous !!

Saturday, September 20, 2008

Weekend Workout 9/27&28 5:00PM Gleason Park

Pushups are a great strength training exercise for fighting forces or weekend warriors.
Join us Saturday and Sunday 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 Results: TW6
3 Pull-ups
6 Perfect Pushups
9 Free Squats
Do 5 rds in 5 Minutes, rest one minute. Repeat for total of 3 cycles.
Rest three minutes and do,
Load ‘n go, 3 – 3 – 3 Front Squats.
Matt, Craig, and Doug.

Sunday's Results: TW7
5 Dead lifts, 5 Hang Power Cleans, 5 Push Presses
Matt and Doug used a barbell, , kettlebell, and dumbbells,
and practiced good form for 4 rounds. That's 60 reps.

Monday, September 15, 2008

Weekend Workout 9/20&21 5:00PM Gleason Park

England's strongman Rugby player runs through Aussie tacklers. Strong is good!
This weekend, at Gleason Park - see directions posted 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!!
Saturday's Results:
DIRTY THIRTY-
BOX JUMPS
PULLUPS/RINGROWS
KETTLEBELL SWINGS
LUNGES L/R=1
OH SQUATS W/BAR or STICK
PUSH PRESSES 75# BB
SDLHP 55#DB
WALLBALL 25# TO 8'TARGET
PERFECT PUSHUPS
HANG CLEANS WITH DB’s
30 EA OF THE ABOVE. GREAT JOB BY DREW, JOHN, DOUG.
Sunday we will bring out the weights for DEAD LIFTS, PUSH UPS,THRUSTERS, AND PULLUPS. We will mix them up with dumbbells, barbells, and sandbags. We scale each exercise to your individual fitness level. Join us!!
email me if any questions, dougsmith02@aol.com
Sunday's Results:
Craig, Matt,Drew, and Doug busted up the following workout.
15 reps, 135 Deadlift,
15 Perfect Push-ups
15 reps, 75 pound Thruster, Barbell, Dumbbells. or Sandbag
15 Pull-ups
3 rounds. That's 180 reps.
Be There! Be Strong!

Monday, September 8, 2008

Weekend Workout 9/13&14 Gleason Park 5:00 PM

JOIN US THIS WEEKEND AND WE WILL SCALE A 20 MIN. PUSH, PULL, LIFT, JUMP, THROW, CROSSFIT WORKOUT-OF-THE-DAY (WOD) TO MEET YOUR INDIVIDUAL FITNESS LEVEL. COME A FEW MINUTES EARLY FOR A CROSSFIT WARM UP. GREAT FUN! PARK WORKOUTS ARE ALWAYS FREE. BRING A WATER BOTTLE. WE WILL MEET AT 5:00 PM AT GLEASON PARK , SEE DIRECTIONS BELOW. CHECKOUT CROSSFIT'S HOMEPAGE http://www.crossfit.com/SHOOT ME AN EMAIL IF ANY QUESTIONS, dougsmith02@aol.com .
BE STRONG AND COURAGEOUS!!
Saturday's workout. Be there for CrossFit Pullup, Pushup, Squat, Situp Workout of the Day. Bring a partner. See you at Gleason Park at 5:00 PM.
Saturday's Results:
CrossFit Warmup and,
3 Pullups
6 Pushups
12 Squats
12 Rounds
Matt and Doug did 12 rds in 15 min.
Join us on Sunday at 5:00 PM and start CrossFit Workouts for great results!
Power Cleans, Push Presses, and Burpees!! 3,2,1, Go.....
Sunday's Results:
3 Power Cleans and Push Presses
3 Burpees
Matt, Drew, Doug used sandbags and dumbbells. 5 rounds in 5 min. then 1 min rest. We did three cycles. Great job fellows!!

Saturday, September 6, 2008

DIRECTIONS TO GLEASON PARK

Much thanks to Joe, from Patrick AFB, for using Air Force bombing computers to pinpoint our mysterious and hard to find training site. Joe, tell them no Taliban are trained here. Click picture to enlarge.



Monday, September 1, 2008

Weekend Workout 9/6&7 Gleason Park 5:00 PM


First of all, our prayers and thoughts are with those in harms way, both our fighting forces and those in the path of storms.

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.

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 5:00pm Sat and Sun and you will be proud of your new fitness adventure. Bring a friend!!
My email dougsmith02@aol.com . Be Strong and Courageous!!
SATURDAY'S RESULTS:
BOX JUMPS
PULLUPS/RINGROWS
KETTLEBELL SWINGS
LUNGES L/R=1
OH SQUATS
PUSH PRESSES 2 40#DBs
SDLHP 2 25#DBs
WALLBALL 25# TO 8'TARGET
PERFECT PUSHUPS
SANDBAG DEAD LIFTS
25 EA. OF THE ABOVE. THATS 250 REPS.
JOIN US SUNDAY FOR A CROSSFIT WARMUP,DEADLIFTS AND PUSHUPS. 3,2,1, GO!
SUNDAY'S RESULTS:
DEADLIFT your Body Weight, 3 reps
Perfect Pushups, 15 reps
5 rounds of the above.
Drew, John, Doug. Good work fellows!
Join us next weekend for CrossFit workouts. 5 PM Gleason Park.
Be Strong and Courageous!!