May 2009

JOIN ME AT IN-2-FITNESS FOR STRENGTH AND FITNESS PERSONAL TRAINING.
IN-2-FITNESS, , 580 MALABAR RD., PALM BAY FL. in2fitnesscfl.com/TEL(321) 676-1002, cell (321)506-0513, DOUG SMITH, STRENGTH AND CONDITIONING TRAINER.

For local CrossFit see Mike at HARBOR CITY CROSSFIT
http://www.harborcitycrossfit.com/ or visit CrossFit Hdqtrs at http://www.crossfit.com/

The Standing Meltdown -

With (2) 30# Dumbbells
10 Dead Lifts
8 Hang Cleans
6 Push Presses

As many rounds as you can in 20 min.

Be Strong and Courageous!!

April 2009 - STRENGTH GAINER

5 185# DEAD LIFTS
5 95# FRONT SQUATS
5 95# SQUAT CLEANS
5 95# THRUSTERS

3 Rounds for time.


Be Strong and Courageous !!

Thanksgiving Warmup/Workout

Join us for the 2nd Annual Thanksgiving Morning Park Workout. 8:00 AM, Gleason Park, on the trail by the monkey bars, behind the pool. This one time holiday workout is free to all. We scale the load and intensity to meet your level of fitness. Shoot me an Email if you have any questions, dougsmith02@aol.com. Join us and kick start your Thanksgiving.

Warmup:
PUSHUPS
PULLUPS
SITUPS
JUMPING TOE TOUCHES
SQUATS
LUNGES, R/L=1 rep

Rounds of 5-10-15,

Then: Grab 'n Go Heavy....
10 One arm Dumbbell Loaded Lunges, 1R/1L=1 rep
5 One arm Dumbbell Hang Cleans, each arm
5 One arm Dumbbell Pushpresses, each arm
3 Rounds

That'll be 90 reps. Short, Sweet, you're outta here.
BE YE THANKFUL.

Weekend Workouts

We are temporarily suspending the Gleason Park Weekend Workouts. It has been great to workout with Drew, John, Matt, Craig, and all those who made the workouts such a pleasure. I will continue to post workouts and advise when I am available to hold random park workouts in the future. After the first of the year we will consider reviving the workouts.
Be Strong and Courageous!!

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 !!

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.

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!

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!!

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.

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!!

Weekend Workouts 8/30&31 5:00PM Gleason Park

Chuck, in his prime, vs. Tito.

For all those who labor, have a great Labor Day!

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. Saturday we will do a CrossFit Hybrid Workout Hybrid Program Heavy Metcons - CrossFit Discussion Board. Sunday will be a mainstream CrossFit Workout. 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, military recruits, and weekend warriors!!

Be There! Be Strong! Be Courageous!

SUNDAY'S RESULTS: Park Version, Fight-Gone-Bad:

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.....

Wall Ball 25# throw to 8' target

Sumo Dead Lift High Pull

Push Press with two 35# Dumbbells

Ring Rows

Box Jumps

Drew, Doug had over 300 reps.

SATURDAY'S RESULTS:

CrossFit Warmup, Dan John's The "Rapid Ascent" Program.

8 - 6 - 4

Power Clean

Front Squat

Push Press

with (2) 40# Dumbbells

Weekend Workout 8/23&24 5:00PM Gleason Park

Now is your chance to start CrossFit training in an outdoor atmosphere. We meet on the weekends at 5:00pm by the monkey-bars on the fitness trail behind the pool. Park workouts are always free. Including the warmup our workouts are usually 20 to 30 min. Join us and see why CrossFitters are getting great results in strength and stamina. My email dougsmith02@aol.com . Be Strong and Courageous!!
SUNDAY'S RESULT:
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Broken sets. ET 33:15

SATURDAY'S RESULTS:
80 Walking Lunges
21 reps Standing Push presses with (2)40#Dumbbells,
X (3) Rounds for time. ET 31:22
That's 240 lunges and 63 push presses

Weekend Workout 8/16&17 5:00PM Gleason Park

Join us this weekend, Saturday and Sunday at Gleason Park, 5:00 PM. On Saturday we will do a CrossFit Warmup and a 5 X 5 Strength workout using barbells, dumbbells, and the sandbag. Deadlifts, Power Cleans, Front Squats and Push Presses.
Sunday, after our warmup, we will do a 20 minute timed CrossFit workout that will include Pullups, Pushups, and Squats. We will scale the weights and intensity to each fitness level. Join us for great results. Park workouts are always free and I have all the gear we will ever need.
Shoot me an email if you have any questions, dougsmith02@aol.com .

Our RAIN POLICY......

Our RAIN POLICY:
NO LIGHTNING, but its raining, - we will continue our workout. We will adapt and keep away from Olympic Lifts with hundreds of pounds on a slippery bar and Sit-ups in the mud.
In the CrossFit spirit, Onward!

Weekend Workout Gleason Park 8/9&10 5:00PM

Join us for a great Strength and Fitness workout on Saturday and Sunday at 5:00PM. We meet at the MONKEY bars on the fitness trail behind the swimming pool.
Weekend Workouts are always free. Bring water and a towel. Shoot me an email if you have any questions. dougsmith02@aol.com
Sunday's Results:
We've adapted the CrossFit workout to a shorter version with fewer reps, as follows;
6 chinups 6 burpees x 5 rounds, two minute rest
6 chinups 6 burpees x 4 rds, two minute rest
6 chinups 6 burpees x 3rds
That’s 144 reps.
Drew, John, and Doug did the drill. This workout was made to be done outdoors. Hard, but fair. Join us next weekend and get some of the results we are accomplishing. In the meantime,
Be Strong and Courageous!!

Saturday's Results:
3 x 10 STRENGTH GAINER
3 reps POWER CLEANS
3 reps FRONT SQUATS
3 reps PUSH PRESSES
10 ROUNDS, that's 90 reps.
EVEN RDS USE 115# BARBELL.
ODD RDS USES ONE OF THE BELOW,
SANDBAG
DUMBBELLS
85# BARBELL

Drew, John, and Doug worked their way through the above. Good job fellows! Join us tomorrow at 5:00P.M.