CrossFit Space Coast

May 2009

2009-05-08T22:25:00.005-05:00

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

2009-04-15T17:59:00.004-05:00

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

2008-11-23T09:30:00.012-05:00

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

2008-10-04T13:25:00.004-05:00

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

2008-09-30T20:29:00.004-05:00

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

2008-09-20T06:38:00.005-05:00

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

2008-09-15T21:56:00.011-05:00

England's strongman Rugby player runs through Aussie tacklers. Strong is good!

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

2008-09-08T20:24:00.010-05:00

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

2008-09-06T05:03:00.003-05:00

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

2008-09-01T09:17:00.007-05:00

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

2008-08-24T07:12:00.009-05:00

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

2008-08-17T14:23:00.008-05:00

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

2008-08-09T14:17:00.003-05:00

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......

2008-08-08T05:30:00.001-05:00

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

2008-08-07T21:39:00.005-05:00

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.

Weekend Workout 5PM 8/2 & 3 Gleason Park

2008-07-28T05:07:00.002-05:00

Join us this weekend and start a program that will forever change your perception of fitness. We will do CrossFit Warm ups and workouts and be through in 20 - 30 minutes. We will scale the weight and intensity to meet your specific fitness level and goals. We have a great time and encourage one another as we make progress in our strength and endurance. Bring your dog, the park is doggie friendly. Our park workouts are always free and I've got all the gear for the workout routines. Join us and you will see why CrossFit is revolutionizing the fitness world. Visit them http://www.crossfit.com/ .
Shot me an email if you have any questions, dougsmith02@aol.com.
Be Strong and Courageous !!

SATURDAY'S RESULTS:

RAIN OUT, UGH!

Had time to do CF Warm up and Dead Lifts, Hang Cleans, Push Presses, 4 Rds of 10-8-6 with two 40# dumbbells and got in the car as thunder roared and lightning struck.

Join us on Sunday at 5:00 PM and we will try to get through a quick workout before the customary afternoon storm.

CrossFit Journal Oct 2002 From an Article on Scalability and Applicability

2008-07-26T07:48:00.003-05:00

Scalability and Applicability
The question regularly arises as to the applicability of a regimen like CrossFit’s to older and deconditioned or detrained populations.
The needs of an Olympic athlete and our grandparents differ by degree not kind. One is looking for functional dominance the other
for functional competence. Competence and dominance manifest through identical physiological mechanisms.
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.
We get requests from athletes from every sport looking for a strength and conditioning program for their sport. Firemen, soccer
players, triathletes, boxers, and surfers all want programs that conform to the specificity of their needs. While admitting that there
are surely needs specific to any sport, the bulk of sport specific training has been ridiculously ineffective. The need for specificity is
nearly completely met by regular practice and training within the sport not in the strength and conditioning environment. Our terrorist
hunters, skiers, mountain bikers and housewives have found their best fitness from the same regimen.

Weekend Workout 7/26&27,Gleason Park 5:00PM

2008-07-20T19:01:00.013-05:00

"Rugby is a good occasion for keeping thirty bullies far from the center of the city." -- Oscar Wilde

SUNDAY'S RESULTS:

CrossFit Warmup

22-16-10

Barbell Thrusters with 85# and

Sandbag Thrusters

Perfect Pushups

16 Min.

Saturday's Workout:

Drew, John, Doug, and new CrossFitter Jason

CrossFit Warmup

We did 5 reps each of Power Cleans, Front Squats, and Push Presses with

95# Barbell

75# Barbell

25# Pr. Dumbbells

55# Sandbag

Great work.

Weekend Workouts 7/19&20 Gleason Park 5:00PM

2008-07-13T09:11:00.006-05:00

CrossFit is the greatest fitness concept ever. Great for first responders, law enforcement, athletes, and non-athletes,parents, kids, and grandparents. Workouts are scaled to the level of fitness you bring to the park. Weekend Workouts are always free. Shoot me an email if you have any questions dougsmith02@aol.com.

Some of my favorites -
http://www.crossfit.com/
http://crossfitatlanta.com/
http://coachrut.blogspot.com/
http://www.theothersideofstrength.com/Exer.aspx
http://www.kravmaga.com/krav01.html
http://mysite.verizon.net/res8kp13/crossfitgulfcoast/

SATURDAY'S RESULTS:
CrossFit Warmup, Dan John's The "Rapid Ascent" Program.
8 - 6 - 4
Power Clean
Front Squat
Push Press
95 to 105 lbs

SUNDAY'S RESULTS:
15 Push-ups
12 Dips
9 Push-presses, 95#
Five Rounds in 20 min.

Weekend Workouts 7/12&13, 5:00PM Gleason Park

2008-07-10T07:10:00.002-05:00

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!!
Be Strong and Courageous!!

Saturday was a rainout. Ugh!
SUNDAY'S RESULTS:
Park Multi-task Workout
20-12-6
Dumbbell Thrusters 25# ea.
Weighted Lunges 25#Kettlebell
80# BarbellPush Press
Sumo Dead Lift High Pulls 25# KB
Overhead Squats, empty bar
Perfect Pushups
That's 228 reps. We finished in 22 min.

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

2008-07-03T18:50:00.005-05:00

Gotta luv this guy....The black shoulder patch says 'Doing the work of'. The flags are France , Germany ,and Russia .

Sunday's Results:

30 sandbag cleans

30 sandbab squats

30 sandbag push-jerks

12 minutes - Great strength builder. Join us next weekend.

Be Strong and Courageous!!

Saturday's Results:

15 deadlifts

12 hang cleans

9 front squats

6 push jerks

3 rounds with 75 #s

Join us on Sunday in Gleason Park at 5:00PM. We will scale the workout to your fitness level and goals.

Our new 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 a mud puddle. In the CrossFit spirit, Onward!

WeekendWorkout 6/28&29 5:00PM Gleason Park

2008-06-23T06:17:00.005-05:00

If I had to select my two favorite exercises, they would be the Push Up and the Squat. Do 'em anywhere, anytime.

Saturday and Sunday we will do a short warm up and an intense 20 min. CrossFit based workout. All exercises and weights are scalable and based on each persons fitness level and physical ability. You can do this! Meet at the Monkey Bars on the trail behind the pool. Individuals brand new to CrossFit are encouraged decrease reps and take the workout at a slower pace. Progress is real and you will experience the improvements. Join us and get going with a program that gives great results! See you at 5:00, this weekend!!
Sunday's Results:
21 - 15 - 9
Dead Lift 135#Barbell
Incline Pushups
Saturday's Results: 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
75# Push Press
Ring Rows
Box Jump
Doug, Drew, Doug all had over 300 reps. Great Job!!

Weekend Workout Gleason Park 6/21&22 5:00PM

2008-06-18T20:23:00.003-05:00

JOIN US THIS WEEKEND AND WE WILL DO A CROSSFIT WARMUP AND SCALE A 20 MIN. PUSH, PULL, AND RUN, (OR JOG, OR WALK) STYLE WORKOUT TO MEET YOUR INDIVIDUAL FITNESS LEVEL. GREAT FUN!PARK WORKOUTS ARE ALWAYS FREE. WE WILL MEET AT 5:00 PM AT GLEASON PARK, PATRICK DRIVE, INDIAN HARBOUR, 2 blocks north of Hwy 518(Eau Gallie). GLEASON PARK IS DOGGIE FRIENDLY, SO BRING YOUR DOG AND EVERYONE GETS IN SHAPE!

CrossFit works for everyone from Olympic athletes to those just getting started.CHECKOUT CROSSFIT'S HOMEPAGE http://www.crossfit.com/

SUNDAY'S RESULTS:

PARK VERSION OF THE CROSSFIT'S WORKOUT CALLED "FRAN" WITH DUMBBELLS AND SANDBAG, AS A GROUP IN 8:30. GOOD WORK BY EVERYONE.

SATURDAY: RAINED OUT. UGH.

WeekEnd WorkOut 6/14&15 Gleason Park 5:00 PM

2008-06-08T11:35:00.004-05:00

For this week our Weekend Workouts will be CrossFit type workouts that are to be done at the intensity that meets the fitness level and goals of each participant. Join us and we will put you through a CrossFit Workout that will change your thinking on fitness and strength exercises.
We meet at the monkeybars behind the pool. 5:00 PM Sat and Sunday. Email me if you have any questions, dougsmith02@aol.com.
SATURDAY'S RESULTS:
We did Coach Rutherford's "dumbbell Bear" from the http://www.crossfit.com/journal/#3626
as follows:
1. Five dumbbell dead lifts
2. Five dumbbell hang power cleans
3. Five dumbbell thrusters
Using two 25# DBs we did 15 rounds of the above in 20 minutes. That's 225 reps. A smoker.

Join us at Gleason Park Sunday at 5:00. We will do a quick CF Warmup and a workout that we will adapt to your individual fitness level and goals. Build strength and endurance in a outdoor team atmosphere. I've got all the gear we'll ever need. Join us. Shoot me an Email if you have any questions dougsmith02@aol.com
TW
20 PERFECT PUSHUPS
20 OVERHEAD SQUATS WITH EMPTY BAR
20 DUMBBELL SWINGS
4 RDS FOR TIME
Afterwards please join us for grilled hot dogs and drinks to honor our Fathers.

WeekEnd WorkOut 6/7 & 8 Gleason Park 5:00 PM

2008-06-02T05:51:00.007-05:00

CrossFit focuses on all ten elements of optimal physical fitness:1) Cardio/Respiratory Endurance 2) Stamina 3) Strength 4) Flexibility 5) Power 6) Speed 7) Coordination 8) Agility 9) Balance 10) Accuracy
Join us this weekend for a CrossFit Workout at Gleason Park, on the fitness trial by the monkey bars that are behind the swimming pool. We will do a warm up and a 20 min. workout that will forever change your perspective of physical fitness. Weekend Workouts are free. Bring water and a towel. Shoot me an email if you have any questions. dougsmith02@aol.com
SUNDAY'S RESULTS:
We adapted the CrossFit WOD to a shorter version with fewer reps;
6 chinups
6 burpees
5 rds
6 chinups
6 burpees
4 rds
6 chinups
6 burpees
3rds
That’s 144 reps. Good job on a hot day.

SATURDAY'S RESULTS:
Quick version of "Fight-Gone-Bad".
Do as many reps as you can in 40 seconds, then move to next station. Rest 1 min., repeat 3 times.
-PERFECT PUSH UPS, or your very best push up
-BOX JUMPS
-PULL UPS or RING ROWS
-WALL BALL 25# - (Today Girls do jump-rope)
-HANGING CRUNCHES or Chorus Line Kicks
-PUSH PRESSES; use a sandbag, dumbbells, or barbell
Great job by all participants! Sally, Natalie, Dawn, Drew, Doug.
Join us Sunday at 5:00 PM and we will scale the CrossFit WOD to your fitness level. Quick warm-up, 20 min. workout, cooldown. Done. Join us.
Be Strong and Courageous!!

CROSSFIT CHALLENGE 5/31 and 6/1

2008-05-26T10:27:00.003-05:00

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

2008-05-23T00:01:00.004-05:00

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

2008-05-16T20:02:00.018-05:00

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

2008-05-10T14:24:00.008-05:00

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

2008-05-05T22:11:00.006-05:00

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 !

Weekend Workouts Gleason Park 5:00PM 5/3 & 4

2008-04-30T05:41:00.007-05:00

JOIN US THIS SATURDAY AND SUNDAY 5:00pm AT GLEASON PARK. GREAT CROSSFIT WORKOUTS. I'LL HAVE ALL THE GEAR. ALL ARE WELCOME. WE WILL SCALE A 20 TO 30 MIN. SESSION THAT WILL MEET YOUR NEEDS. PARK WORKOUTS ARE ALWAYS FREE. GREAT RESULTS IN THE GREAT OUTDOORS.

SUNDAY'S RESULTS:
Half of the Filthy Fifty

1. 25 BOX JUMPS
2. 25 RING ROWS
3. 25 KETTLEBELL SWINGS
4. 25 LUNGES
5. 25 KNEES TO ELBOW, HANGING CRUNCH
6. 25 PUSH PRESS WITH DUMBBELLS
7. 25 BACK EXTENSIONS (GOOD MORNINGS)
8. 25 WALL BALL
9. 25 PERFECT PUSHUPS
10. 25 SANDBAG DEADLIFTS

THIS WAS A GREAT WORKOUT AT THE PARK. JOIN US NEXT SATURDAY 5/10/08.

SATURDAYS RESULTS:
BEAUTIFUL DAY AT THE PARK. WE DID A CROSSFIT INSPIRED WORKOUT THAT BUILDS STRENGTH AND ENDURANCE.
9 ROUNDS:
10 THRUSTERS
10 PERFECT PUSHUPS
Alternating rounds with Sandbag and Dumbbells for the thrusters. 180 reps.
JOIN US ON SUNDAY AT 5:00PM AND BECOME A PART OF THE CROSSFIT COMMUNITY.
EMAIL ME IF YOU HAVE ANY QUESTIONS, dougsmith02@aol.com.

Weekend Workout Gleason Park 5:00PM 4/26 & 27

2008-04-23T20:01:00.003-05:00

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.

Check out the CrossFit spread in Muscle & Fitness Mag. for May 2008.
http://www.muscleandfitness.com/feature/189

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 5:00pm Sat and Sun and you will be proud of your new fitness adventure. Bring a friend!!
Shoot me an Email if you have any questions, dougsmith02@aol.com

SCHEDULE CONFLICT, NO SAT WORKOUT SEE YOU SUN AT 5:00PM 4/20

2008-04-13T19:11:00.008-05:00

NO SATURDAY WORKOUT.APOLOGIZES FOR THE MIXUP. SEE YOU SUNDAY AT 5:00 PM. JOIN US.

England Rugby strongman goes against Aussie tacklers.

If you train hard, you'll not only be hard, you'll be hard to beat. -Herschel Walker

Join us this weekend and we will scale the workout to your personal level of fitness and turn you loose on a CrossFit adventure that will bring great results. We will meet at Gleason Park by the monkey bars, on the fitness trail, behind the pool at 5:00 PM. We do a CrossFit warmup and a 20 to 30 min workout and your outta there. Short and Sweet !! Join us.

SUNDAY'S RESULTS:
We did the following as a group,
CrossFit Warmup X 2,
Modified Chelsea - 15 minutes on the minute of,
Park Workout take 1 min break ea 5 min.
3 Pull ups
10 Push ups
10 Squats
John, Drew, Bob, and Doug. We did this workout as a group and had a great time.
Good job fellows. Join us next weekend for CrossFit workouts that get results.
Email me if any questions dougsmith02@aol.com
BE STRONG AND COURAGEOUS !!

Weekend Workout Gleason Park 5:00PM 4/12 & 13

2008-04-09T21:03:00.009-05:00

"The will to win is meaningless without the will to prepare!" -- Joe Gibbs

CrossFit is a unique workout concept that provides functional strength, muscular endurance, balance, accuracy and overall conditioning for individuals of all abilities and ages. Visit CrossFit Headquarters http://crossfit.com/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! Email me if you have any questions dougsmith02@aol.com .
Be Strong and Courageous!!
Sunday's Results:
CrossFit Warmup and "Quarter Gone Bad" scaled as shown and done as a team,

Three rounds for total reps of:
95 pound Thruster, 15 seconds Rest 45 Seconds
25 pound Weighted pull-up, 15 seconds Rest 45 Seconds
Burpees, 15 seconds Rest 45 seconds

Join us next weekend and we will scale the workout to your personal level of fitness and turn you loose on a CrossFit adventure that will bring great results. We will meet at Gleason Park by the monkey bars, on the fitness trail, behind the pool at 5:00 PM. We do a CrossFit warmup and a 20 to 30 min workout and your outta there. Short and Sweet !! Join us.

Gleason Park Workouts 4/5 & 6, new time 5:00 PM

2008-03-30T20:15:00.002-05:00

Join us next weekend 4/5 & 6th, at new time, 5:00 PM. We will adapt a CrossFit workout to meet your specific fitness level and goals. We welcome newcomers and old CrossFitters. Our park workouts will be the highlight of your training for the week. Join us!! Shoot me an email if you want any information, dougsmith02@aol.com.BE STRONG AND COURAGEOUS !!

Gleason Park Workouts 3/29 & 3/30, 4:00 PM

2008-03-17T20:52:00.015-05:00

Things that hurt, instruct.-- Benjamin Franklin

WE WILL TAKE A HOLIDAY NEXT WEEKEND, MARCH 22 & 23 AND BE BACK AT GLEASON PARK MARCH 29 AND 30th, 2008.

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

Join us at Gleason Park Sat 3/29 and Sun 3/30 at 4:00 PM for CrossFit Workouts. Weekend Workouts are always free. Bring a bottle of water and a towel. I've got all the gear. We meet at the monkey bars on the jogging trail behind the pool. We will scale your workout to meet your fitness level and goals. We will do a warm-up and 20 - 30 min CrossFit Workout. Short, sweet and its over. Join us for great results in functional strength and fitness training. Bring a friend. Also, bring your dog, the park is doggie friendly. Missy and MiMi will welcome your pet.
Shoot me an Email if you have any questions dougsmith02@aol.com.
BE STRONG AND COURAGEOUS !!

Sunday's Results:
75 pushups
75 pullups
75 situps
75 squats
Broken sets, 300 reps

Saturday's Results:
"Fight Gone Bad!" - adapted for our park workout.
Three rounds of:
Wall-ball, 25 pound ball, 9 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Lunges (Reps) each step counts
Push-press, 75 pounds (Reps)
Ring Rows (Reps)
Today's total reps .... 295.
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. (We took a little liberty with the one-minute break. You gotta problem with that?)

Join us next weekend 4/5 & 6th, at new time, 5:00 PM. We will adapt a CrossFit workout to meet your specific fitness level and goals. We welcome newcomers and old CrossFitters. Our park workouts will be the highlight of your training for the week. Join us!! Shoot me an email if you want any information, dougsmith02@aol.com.
BE STRONG AND COURAGEOUS !!

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

2008-02-24T10:02:00.006-05:00

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!!

future

2008-02-22T07:43:00.002-05:00

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

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

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

2008-02-17T06:04:00.012-05:00

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.

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

2008-02-10T20:00:00.007-05:00

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!!

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

2008-02-03T21:07:00.000-05:00

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!!

Weekend of 2/2 and 2/3

2008-01-28T21:30:00.000-05:00

This weekend we will be in Atlanta at a nephew's wedding. Go by HC2CF's Sat. 9:00 AM, Wickham Park Workout. Harbor City Crossfit Join in with the gang from HC2CF for a change of scenery. We will be back the following weekend, 2/2 and 2/3 for our Weekend Workouts at Gleason Park, and will have exciting CrossFit Workouts. Our park workouts are always free and we scale the intensity to each persons fitness level and goals. Join us to get in shape for the new year. CrossFit will forever change your perception of fitness.
Be Strong and Courageous!!

Weekend Workout Sunday 1/27 - 4 PM Gleason Park

2008-01-21T06:09:00.000-05:00

On Saturday I will attend Harbor City CrossFit's Oly Clinic. Check them out Harbor City Crossfit . The clinic is at 1PM, contact Mike to signup, http://www.harborcitycrossfit.com/olympicweightliftclinic.doc . Sunday we will do another CrossFit Workout of the Day (WOD) at Gleason Park. Meet at the Monkey Bars on the fitness trail behind the swimming pool. All are welcome and we will see that the workout is scaled to your individual fitness level. Gleason Park is doggie friendly for friendly dogs, so bring yours. Join us now for a great 2008! Email me if you have any questions, dougsmith02@aol.com. Be Strong and Courageous!

Harbor City CrossFit's Saturday Olympic Weightlifting Clinic went great. They had about twenty attendees and Drew Mckay did a thorough job of going over the sequence of the:
Snatch, Cleans, and Jerks. He made a group presentation, then we broke up into groups for hands on training. HC2CF is well equipped and Mike Manning and all of the gang do a great job of giving knowledgeable instructions.

Sunday's Results:
Beautiful day in the park.
We did a thorough CrossFit Warmup.
Then, 3 X 10 of the following
- Deadlifts
- Kettlebell Swings
- Press trio - Shoulder Press, Push Press, Jerk

Next weekend we will be in Atlanta at a nephew's wedding. Go by HC2CF's Sat. 9:00 AM, Wickham Park Workout. Click here: Harbor City Crossfit We will be back the following weekend, 2/2 and 2/3 at Gleason Park, and will have exciting CrossFit Workouts. Our park workouts are always free and we scale the intensity to each persons fitness level and goals. Join us to get in shape for the new year. CrossFit will forever change your perception of fitness.
Be Strong and Courageous!!

OUR NEW RAIN POLICY

2008-01-19T08:39:00.000-05:00

Our new 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 a mud puddle.
In the CrossFit spirit, Onward!

Weekend Workout 1/19 & 20 4:00PM Gleason Park

2008-01-13T05:54:00.000-05:00

The Push Up is the body weight trainer's answer to the Bench Press. Yet, it is of more benefit. There is great core strength training when you engage the core muscles to keep your body from arching or sagging. For extra resistance have a buddy place a medicine ball, or sand bag between your shoulders for a few reps.

This weekend we will meet as usual, Sat and Sun at 4:00 PM - Gleason Park, for CrossFit Workouts. The CrossFit program delivers a fitness that is, by design, broad, general, and inclusive. Inclusive, in that we will individually scale exercises to meet everyone's specific fitness level and goals. CrossFit's specialty is not specializing. Combat, survival, many sports, and life itself reward this kind of fitness and, on average, punish the specialist. http://www.crossfit.com/ Join in and start getting the benefits of these workouts in a beautiful park surrounding. Great fun and our Park Workouts are always free. Email me if you have any questions, dougsmith02@aol.com

Bring a friend - you may need them to help get you out from under the sandbag. Be Strong and Courageous!

SATURDAY'S RESULTS:

Samson Stretches 10 sec.

Overhead Squats with 30# Barbell

Knees To Elbows

Good Mornings with 25# Medicine Ball on neck

Weighted Pullups

Elevated PERFECT PUSHUPS

5 reps of each for a round. 10 rounds.

Total 300 Reps

Join us on Sunday at 4:00PM. I'll have the Boom Box on the NFL Playoffs. If you haven't done CrossFit before, no worries, come out and we will start you off with a warmup and scale your workout to meet your specific fitness level. If you are a CrossFitter come out and be part of our team in the park. Park workouts are always free. Email me at dougsmith02@aol.com .

SUNDAY'S RESULTS:

We did the CrossFit Warmup to ward off the cold wind. Had the radio on Patriots win over Chargers in the NFL Playoffs. Good Stuff!

Quick Version of Fight Gone Bad - 30 Sec. Per Station

PERFECT PUSHUPS

RING ROWS

HANGING CRUNCHES

OVERHEAD SQUATS, 45 #

KETTLEBELL SWINGS

WALLBALL 25#

3 rounds, 1 min rest between rds.

Weekend Workouts 1/12 & 13 4:00 PM Gleason Park

2008-01-08T20:23:00.000-05:00

We will continue the Weekend Workouts at Gleason Park, Indian Harbor Beach, FL. Sat. and Sun. at 4:00 PM. This weekend we will do a CrossFit Combo Bodyweight and Weight Training Workout, short, sweet, and you're outta there. 20 - 30 minutes is all you want. Workouts are always scaled to the participant's fitness level and personal goals. Park Workouts are always free. I'll bring the gear. Join us for fitness this weekend. Also, visit Mike Mahler's Site, http://www.mikemahler.com/exercises_page.html
Kettlebell exercises are a Russian cure for the flabby arm syndrome.
Saturday's Results:
We did a Thruster and Pushup workout using heavy objects. Barbells, dumbbells, sandbag, and medicine ball. Great work for strength gain.
Sunday Rained Out. Bummer.
Join us next weekend for a great CrossFit Workout that incorporates strength and metabolic conditioning.

Weekend Workouts 1/5 & 1/6 4:00 PM Gleason Park

2008-01-01T19:39:00.000-05:00

Start the New Year out with a new fitness program that brings great results! This weekend we will be doing a CrossFit workout. We will begin with a short warm up and 20 - 30 min. w/o, that can be adapted to all fitness level and goals. Join us and start getting great results. Weekend workouts are always free. I'll have all the gear we'll need. We meet at the monkey bars on the fitness trail behind the pool. Bring a friend and a water bottle and let's get started. Shoot me an email if you have any questions, dougsmith02@aol.com .
SATURDAY'S RESULTS:
We drilled at power cleans and squats with the sandbag, along with sets of pushups. Drew was just recovering from a cold and finished the workout in the rain. I was worried we would not see him on Sunday.
SUNDAY'S RESULTS:
New CrossFitters Debi and Coy joined us. Strong couple that did a great job on their first CrossFit Workout. They are a welcome addition to our Park Workouts. Plus Drew fought off his cold again and showed up for a tough Team Tabata routine. We did Pullups, Pushups, Situps, and Squats for 8 intervals, that's 32 total intervals and who knows how many reps. Good job by all and great fun to do this workout with a partner.
Join us next weekend for CrossFit Workouts that get results in functional strength and endurance. I'll post more about next weekend later this week.
Be Strong and Courageous!

12/29 & 30 - No Park workouts. Back 1/5 & 6, 2008

2007-12-23T12:50:00.000-05:00

We will not hold another of our WeekEnd Workouts(WEW) at the Park again until 1/5 and 1/6/2008. If you have not joined us for a WEW, resolve to start. No excuses. We scale the workouts to each specific persons condition and goals. With a warm-up and 20 min. routine, your outta there in 30 minutes. Great results for improved functional strength and increased endurance. Visit http://www.crossfit.com/ for details.
Shoot me an email if you have any questions. dougsmith02@aol.com

Thank you to each of you that have been a guest to this website or to our Weekend Workouts. Special thanks to Drew for his faithfulness and positive encouragement. May you all have a joyful Christmas and a blessed New Year. Come back for some real gains in 2008.
Remember those fighting for our freedom during the holidays.
Be Strong and Courageous!!

Weekend Workouts 12/22 & 23 4:00 PM Gleason Park

2007-12-16T08:28:00.001-05:00

This weekend I'll bring the boom box so we won't miss the football games. Join us for a workout program that we will tailor to your specific level of fitness. We are getting great results. Get in on the fun of doing workouts outdoors. Weekend workouts are always free.
SATURDAY'S RESULTS:
three rounds for time of:
25 pound Dumbbell snatch, 21 reps, right arm
21 Push-ups
25 pound Dumbbell snatch, 21 reps, left arm
21 Push-ups
et 17:20
SUNDAY'S RESULTS:
(10)Sandbag Power Clean & Squats - 5 to left shoulder- 5 to right shoulder
(15) Pushups
Six Rounds in 18:52

WEEKEND WORKOUT 12/15&16 4 PM GLEASON PARK

2007-12-02T08:52:00.000-05:00

ENGLISH RUGBY PROP POWERS OVER AUSSIE DEFENDERS IN RECENT RUGBY WORLD CUP.
RUGBY REQUIRES STRENGTH, STAMINA, SPEED, AND A GREAT DEAL OF COURAGE.
IF YOU ARE DISCOURAGED WITH THE ORDINARY FITNESS PROGRAMS AT THE BIG BOX GYMS, JOIN US THIS WEEKEND AT GLEASON PARK AND WE WILL DO A WORKOUT SCALED JUST FOR YOU. SHOT ME AN EMAIL dougsmith02@aol.com IF YOU HAVE ANY QUESTIONS.

SATURDAY'S RESULTS:
Drew and I did the following workout, adapted from Click here: The Fitness Conduit .
Power clean x 10 reps with 95lbs
Push-ups x 15 reps
5 rounds
All cleans are taken from the deck.
Join us at 4:00PM on Sunday and we will adapt a CrossFit Workout to your fitness level. We meet at Gleason Park by the monkey bars, on the trail behind the pool. Great way to work on your fitness goals for 2008!

SUNDAY'S RESULTS:
We did CrossFit's Fri. WOD,
Shoulder press 1-1-1-1-1 reps with 105 lbs
Push press 3-3-3-3-3 reps with 115 lbs
Push Jerk 5-5-5-5-5 reps with 130 lbs
Weather was great.

Weekend Workouts12/8 & 9 4:00PM Gleason Park

2007-12-02T08:15:00.000-05:00

GIMME THIRTY!!
The Push-Up, long a favorite among junior high school P.E. teachers and Marine Corps drill instructors, is for many, more closely associated with punishment than anything else. Though common to group exercise programs, its use in serious strength and conditioning regimens is infrequent. These days, the push-up, like the jumping jack, tends to be relegated to outdoor programs where the number of exercisers and lack of equipment make it a staple due to necessity.
In an earlier time the push-up was largely regarded as a measure of a man’s strength and fitness. In more modern times much of this reputation has been passed on to the bench press, but the push-up’s passing misses the great opportunity to master a gateway movement to one of the most developmental progressions in all of fitness. Coach Glassman CrossFit Journal March 03.

This weekend we will be doing a CrossFit workout. We will begin with a short warm up and 20 - 30 min. workout that can be adapted to your fitness level and goals. Join us and start getting great results. Weekend workouts are always free. I'll have all the gear we'll need. We meet at the monkey bars on the fitness trail behind the pool. Bring a friend and a water bottle and let's get started. Shoot me an email if you have any questions, dougsmith02@aol.com .
Be Strong and Courageous!

SATURDAY'S RESULTS:
WEIGHTED PULLUPS - 3,3,3,3,3,3,3,3,3,3
60#EA. HAND DUMBBELL DEAD LIFTS - 10,9,8,7,6,5,4,3,2,1
PUSHUPS - 20,18,16,14,12,10,8,6,4,2
ET, 20 Min. that's 195 reps. Great fun. Join us on Sunday at 4:00pm and we will buzz through a CrossFit workout that brings great results.
SUNDAY'S RESULTS:
WE DID,
60 PULLUPS
120 PUSHUPS
180 FREE SQUATS
Join us next weekend. We will do CrossFit workouts that will forever change your perception of fitness. Gleason Park at the monkey-bars, 4 pm Sat and Sun. Park workouts are always free and Gleason Park is doggie friendly. Bring a friend.
Be Strong and Courageous!!

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

2007-11-25T20:56:00.000-05:00

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!!

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

2007-11-18T05:08:00.001-05:00

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!!

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

2007-11-17T06:30:00.000-05:00

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.

Nov 10 & 11, WE WILL BE OUT OF TOWN

2007-11-04T05:25:00.000-05:00

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!!

Weekend Workout 11/4 Sunday at 5:00PM Gleason Park

2007-10-27T21:38:00.000-05:00

THIS IS THE ONLY CHANCE YOU WILL EVER HAVE ON EARTH WITH THIS EXCITING ADVENTURE CALLED LIFE. SO WHY NOT PLAN IT, AND TRY TO LIVE IT AS RICHLY, AS HAPPILY AS POSSIBLE?
DALE CARNEGIE

Saturday at 3:00PM we will be speaking at Dr, Joe Eplett's Spineomics Seminar at Aquarian Dreams, Corner 1st Ave and A1A, Indialantic, call them at 321-733-4434, for more information.
Dr. Joe is my Chiropractor, check out his website, http://dreplettforlife.com/.

Our next Workout will be Sunday Nov. 4th, 5:00 at Gleason Park, scroll down to post below for directions.

We will be doing a CrossFit workout. We will begin with a short warm up and 20 - 30 min. w/o, that can be adapted to all fitness levels and goals. Join us and start getting great results. Weekend workouts are always free. I'll have all the gear we'll need. We meet at the monkey bars on the fitness trail behind the pool. Bring a friend and a water bottle and let's get started. Shoot me an email if you have any questions, dougsmith02@aol.com .
Be Strong and Courageous!
SUNDAY'S RESULTS:
100 PULLUPS (40) ADAPTIVE
100 PUSHUPS
100 SQUATS
100 SITUPS
30 MIN.

Weekend Workout 10/27&28-5:00PM Gleason Park

2007-10-21T10:35:00.001-05:00

SATURDAY'S RESULTS:

John, Drew, and Doug did the following workout.

10,9,8,7.6.5.4.3,2,1

120# dead lift

20,18,16,14,12,10,8,6,4,2

push-ups

3,3,3,3,3,3,3,3,3,3

weighted chin ups

That's 195 reps

We completed the park workout listening to the Georgia/Florida football game on a boom box.

Great time. Join us Sunday at 5:00 for a workout program that gets results!

SUNDAY'S RESULTS:

10,9,8,7,6,5,4,3,2,1 rounds of the following,

RING DIPS - LUNGES
RING PUSHUPS - LUNGES
PUSH PRESSES - LUNGES

That’s 330 reps

Hard, but fair. We worked our way through this one in 27:15. Another great workout in the bag. Join us next Sunday for a super time together and bring your dog. Gleason park is doggie friendly. Be Strong and Courageous.

Rugby World Cup Update- former colony defeats England

2007-10-20T19:52:00.000-05:00

PARIS, 20 October - The Republic of South Africa defeated England 15-6 in the world cup final at Stade de France on Saturday to add a second Webb Ellis Cup to the one they won as hosts in 1995.
Reigning champions England came into the match on the back of four impressive victories after a poor start to the tournament but were unable to find a way through a disciplined Springboks outfit who were miserly in defence, dominated the line-outs and kicked five penalties.

Weekend Workout 10/20&21-5:00PM Gleason Park

2007-10-14T12:02:00.000-05:00

SOLIDFITNESS DOORWAY EXERCISE STATION FITS STANDARD PREHUNG DOORS. HANDCRAFTED PANELS COME PREDRILLED AND WITH MOUNTING SCREWS. . PLENTY IN STOCK. PUT ONE UP FOR PULLUPS, PUSHUPS, REVERSE DIPS. CHECK OUT THE INSTALLATION INSTRUCTIONS AT http://installinstructions.blogspot.com/. SHOOT ME AN EMAIL IF YOU HAVE ANY QUESTIONS, dougsmith02@aol.com.
THIS WEEKEND WE WILL MEET AT 5:00PM SAT AND SUN AT GLEASON PARK. CHECK POST BELOW FOR DIRECTIONS. WE WILL DO CROSSFIT MULTI-TASK WORKOUTS THAT WILL BE CHALLENGING, BUT SCALED TO INDIVIDUAL FITNESS LEVELS. JOIN US AT THE PARK FOR A GREAT TIME. WEEKEND WORKOUTS ARE ALWAYS FREE. BRING SOME WATER AND A TOWEL. SHOOT ME AN EMAIL IF YOU HAVE ANY QUESTIONS dougsmith02@aol.com

SATURDAY'S RESULTS: 50 PULLUPS, 100 PUSHUPS, 100 SITUPS, 100 SQUATS.
We worked through this in 26:07, while Gators beat Kentucky in football and South Africa was winning the Rugby World Cup vs. England. Join us on Sunday at 5:00PM for a great workout at the park. Remember park workouts are always free and we will scale the load to your specific level of fitness. Get Strong!!

SUNDAY'S RESULTS:
10,9,8,7,6,5,4,3,2,1 - deadlifts and pushpresses, that is 55 reps of each. Great workout.

RUGBY WORLD CUP RESULTS, IN SEMI FINALS - ENGLAND DEFEATED THE FRENCH FRYS, AND SOUTH AFRICA SPRINGBOKS BEAT ARGENTINA'S PUMAS.

So, IT'S ENGLAND VS. SOUTH AFRICA FOR THE WM. WEBB ELLIS CUP.

Weekend Workout 10/13&14-5:00PM Gleason Park

2007-10-08T06:21:00.000-05:00

This weekend we will be doing a CrossFit workout. We will begin with a short warm up and 20 - 30 min. w/o, that can be adapted to all fitness level and goals. Join us and start getting great results. Weekend workouts are always free. I'll have all the gear we'll need. We meet at the monkey bars on the fitness trail behind the pool. Bring a friend and a water bottle and let's get started. Shoot me an email if you have any questions, dougsmith02@aol.com .
Be Strong and Courageous!
SATURDAY'S RESULTS:Drew, Doug, we did "Fran" team style 21 - 15 - 9 , Thrusters with 75#barbell and dead hang pullups, thats a total of 90 reps. Then some skill work on Hand Stand Pushups. Join us on Sunday at 5:00 PM for a great workout.
SUNDAY'S RESULTS: At the park we did 5 reps x 5 Rounds, - Deadlifts, Cleans, Push Presses - That's 75 reps. We lifted huge amounts of weights, which, because of our humility, won't be recorded. Come next weekend and let us scale a workout for your specific fitness level. Great results!!

Weekend Workouts-Gleason Park 5:00PM 10/6&7

2007-09-29T15:24:00.000-05:00

"For us is the life of action, of strenuous performance of duty; let us live in the harness, striving mightily; let us rather run the risk of wearing out than rusting out" - Theodore Roosevelt

Borrowed this T.R. quote from Click here: The Fitness Conduit .

This weekend, at Gleason Park - 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:
21 - 15 - 9 reps
Cleans with 95# barbell, ring dips. For time.
SUNDAY'S RESULTS:
21 - 15 - 9 reps
Push Presses, Pushups, and Ring Dips. For time, ET 16:54

Cancel Sat w/o see you on 30th - Gleason Park 5 PM

2007-09-24T19:51:00.000-05:00

Sunday we will do a short warm up and then a combination of Ring Pushups and Dead Lifts for a challenging workout. All exercises and weights are scalable based on fitness level and physical ability. You can do this! Meet at the Monkey Bars on the trail behind the pool. Individuals brand new to CrossFit are encouraged decrease reps and take the workout at a slower pace. Join us and get going with a program that gives great results! See you at 5:00, this afternoon!!

Sorry for late notice, but we have a conflict that will keep us from the park on Saturday. Do the CrossFit Workout of the Day (WOD). http://www.crossfit.com/ Stay Strong! See you Sunday at 5:00.

Join us at the park for a free CrossFit Workout. I'll bring all the gear we'll need. Gleason Park is on Patrick Drive, 2 blocks north of Eau Gallie. Gleason Park is doggie friendly, so bring your best friend and everybody will be happy!

This weekend we will do 20 min. 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 Monkey Bars at 5:00pm Sat and Sun and you will be proud of your new fitness adventure. Easy!! Checkout my favorites:

http://www.crossfit.com/
http://crossfitatlanta.com/
http://coachrut.blogspot.com/

http://www.theothersideofstrength.com/Exer.aspx

http://www.kravmaga.com/krav01.html

Weekend Workout 9/23 5:00PM Gleason Park

2007-09-16T05:17:00.000-05:00

Go Gators!! Doug with Gator Head Strength Coach Mickey Marotti at the Gators 2007 Strength & Conditioning Clinic. We learned that Intensity and Dedication are the buzz words of the Strength & Conditioning department. Their efforts contributed to positive results in their victory over Ohio State for last year's NCAA Football National Championship.

Join us this weekend at Gleason Park for a free workout that we will scale to meet your specific fitness level. Sun. at 5:00 PM. We will do a short warmup and a 20 min. Push, Pull, Run, Jog or Walk workout. Short, sweet, and you're outta there! Our park workouts are always free. Join us for a great time and get great strength and fitness results.
Be Strong and Courageous!!
SUNDAY'S RESULTS:
21 reps - 15 reps - 9 reps
-Wall Ball 8'shot with 24#ball
-Overhead Squat with 25# Dumbbell
-Lunges with 25# DB
-Push Press 100# Barbell
-Sumo Deadlift High Pull 25# DB
Go through each round, i.e. 21 of each of the 5 exercises, 15 of each, 9 of each. Total 225 reps.
For time: 21:15 ET
Great workout at the park. Join us next weekend, I'll bring all the gear we'll need. Our workouts are scaled to each individuals level of strength and fitness. These workouts get great results. Park workouts are always free. Check back for a post about next weekend, or email me dougsmith02@aol.com.
Be Strong and Courageous!!

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

2007-09-03T20:31:00.000-05:00

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

Check out dozens of exercise examples on this website:
http://www.exrx.net/Lists/PowerExercises.html

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. 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, and weekend warriors!!
Be There!!
SATURDAY'S RESULTS:
We did a warm up and for training we did twelve rounds together of the "Cindy" exercises.
5 pullups
10 pushups
15 squats

SUNDAY'S RESULTS:
"Fran"
21 - 15 - 9 , Thrusters with 75#barbell and dead hang pullups, thats a total of 90 reps. ET 11:23

Join us next weekend for a great workout in the park and expect results for fitness and strength.
Also, make it to Harbor City CrossFit on 9/11 for the "NEVER FORGET 343 CHALLENGE" SEPTEMBER 11,2007. http://harborcitycrossfit.typepad.com/ Check their website for details.
Be Strong and Courageous!!

Labor Day Workout 9/3 - 9:00AM Gleason Park

2007-09-02T19:10:00.000-05:00

Join us for a CrossFit workout on Labor Day. We will meet at the Monkey Bars at 9:00AM, do a quick warmup, and 20 minutes of push, pull, and lift CrossFit exercises.

Weekend Workouts 9/1 & 2, Gleason Park 5:00PM

2007-08-28T21:04:00.000-05:00

This weekend, at Gleason Park - 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:

We did the following workout, which was a little more compatible to the park that the CrossFit WOD, http://www.crossfit.com/ , CrossFit Total.

Dead Lift

Front Squat

Shoulder Press

95# barbell, 5 reps of each, 5 sets. Thunder and lightening moving in added intensity.

Join us on Sunday at 5:00PM, we will be doing Sit-ups, Good Mornings (back extensions), and Push Presses. Don't miss the opportunity to get great results from these CrossFit workouts in the park. We scale the exercises to personal fitness levels and goals. Everyone is welcome!

Sunday's Result:

20 Situps

20 Good Mornings with 15#Dumbbell

10 Shoulder Presses with 65#

Five rounds in 17 minutes.

Weekend Workouts 8/25&26 Gleason Park 5:00 PM

2007-08-19T07:48:00.000-05:00

Strongman English Rugby ballcarrier fights through Aussie tacklers.

USA Eagles, our national team, play the English side on Sept. 8th.

http://www.rugbyworldcup.com/home/news/index.html

THIS WEEKEND WE WILL DO CROSSFIT MULTI-TASK WORKOUTS THAT WILL BE CHALLENGING, BUT WE WILL SCALE YOUR EXERCISES TO YOUR INDIVIDUAL FITNESS LEVEL. NEW COMERS ARE WELCOME. JOIN US AT THE PARK FOR A GREAT TIME AND GREAT RESULTS! WEEKEND WORKOUTS ARE ALWAYS FREE. BRING SOME WATER AND A TOWEL. SHOOT ME AN EMAIL IF YOU HAVE ANY QUESTIONS dougsmith02@aol.com .

SATURDAY'S RESULTS:

5 Dead Lifts with 115#

10 Elevated push ups

Ten Rounds

Drew and I worked our way through this workout in about 20 minutes.

Join us tomorrow at 5:00 PM for a CrossFit workout in the park. Great results!

SUNDAY'S RESULTS:

We worked through a complete "Fran" starting with 95#s for the Thrusters and dead hang pullups for as long as we could before going to assisted pullups. Nice. Great Workout.

Weekend Workouts 8/18 &19 - 5 PM Gleason Park

2007-08-14T05:10:00.000-05:00

We're back for this Saturday and Sunday CrossFit Workouts at Gleason Park. We'll start at 5:00PM with a warm-up and bang-bang-bang, 20 - 30 minutes is all it takes and your done.
These are challenging workouts. Check out CrossFit http://www.crossfit.com/ We are gaining functional strength and endurance. Weekend workouts are always free. Join us this weekend.
Email me if you have any questions, dougsmith02@aol.com .

SATURDAY'S RESULTS:
"J.T." - CrossFit WOD
21-15-9 reps of:Handstand push-ups,Ring dips.Push-ups

HSPU - subbed feet elevated on climbing wall
Subbed 3:1 Bar dips(135 reps,ugh) for ring dips
Pushups
23:57

Join us on Sunday at 5:00 PM for a CrossFit workout. Push, Pull, Pickup, Throw, Get Strong!
SUNDAY'S RESULTS:
21 - 15 - 9 rounds of the following,
WALLBALL THROWS WITH 25# BALL
OVERHEAD SQUATS WITH 25#
PUSH PRESS WITH 115#, BROKEN SETS
LUNGES WITH 25# DB
SUMO DEADLIFT HIGHPULL 25#

Drew and I worked through this challenging workout in 35:11. We tag teamed and encouraged one another through the approx. 225 reps. These workouts, in the park setting, are great. Join us next weekend and be a part of this experience. Email me if you have any questions, dougsmith02@aol.com. Be Strong and Courageous!

Weekend Workout 8/11 & 12 No Scheduled Work

2007-08-02T19:14:00.000-05:00

http://www.exrx.net/WeightExercises/ErectorSpinae/BBDeadlift.html
Pull up this site for dead lift instructions,

We will be out of town for another weekend. Back on for the following weekend 8/18 & 19, 5:00PM Workout at Gleason Park. Check our 6/2 post below for directions. Join us for a CrossFit Workout that will forever change your perception of fitness. Our park workouts are always free. Bring a friend and get involved the CrossFit phenomena. Gain strength, endurance, and coordination. We scale the workouts to everyone's personal fitness level.
Join us. Shoot me a email if you have any questions dougsmith02@aol.com .

Next Workout - Sunday 8/5, 5pm at Gleason Park

2007-07-30T21:49:00.000-05:00

Saturday 8/4 I will be attending the CrossFit Training Seminar at CrossFit Gulf Coast and then taking in the MMA Fights with Frank DiMeo, CFGC's owner.
http://mysite.verizon.net/res8kp13/crossfitgulfcoast/

http://www.bonecrunchfighting.com/events.php

Sunday 5:00pm at Gleason Park we will resume our CrossFit Workouts by the Monkey Bars.
Join us for a free workout that we will tailor to your personal fitness level. Great for First Responders and everyone that is interested in functional strength and endurance.

SUNDAY'S RESULTS:
Modified the http://www.crossfit.com/ WOD, "Elizabeth"
21-15-9 reps of:
Clean 95 pounds
pushups

Doug, Drew, and Doug (we're not brothers) - finished as a group in 13:50.
Great job fellows!!

No Scheduled Workout for 7/28 and 7/29 - SOLIDFITNESS DOORWAY EXERCISE STATION

2007-07-22T09:55:00.001-05:00

Do to a schedule conflict we will not meet on Saturday or Sunday this weekend. Go to http://crossfit.com/ and checkout the Workout of the Day. Scale it to your fitness level and grab-it 'n growl. If our schedule will allow it, we will be back at Gleason Park on Aug. 4 and 5. Check the website about the next Weekend Workout. Join us, weekend workouts are always free and we will scale it to your individual fitness level.visit this http://video.google.com/videoplay?docid=5176413734188185658&q=dumbbell+snatch and watch an amazing set of five 150# dumbbell snatches....

SOLIDFITNESS DOORWAY EXERCISE STATION FITS STANDARD PREHUNG DOORS. HANDCRAFTED PANELS COME PREDRILLED AND WITH MOUNTING SCREWS. CHECK OUT THE INSTALLATION INSTRUCTIONS AT http://installinstructions.blogspot.com/. PLENTY IN STOCK. PUT ONE UP FOR PULLUPS, PUSHUPS, REVERSE DIPS. SHOOT ME AN EMAIL IF YOU HAVE ANY QUESTIONS, dougsmith02@aol.com.

Weekend Workouts 7/21 & 22 - Gleason Park 5:00PM

2007-07-15T21:11:00.000-05:00

“I don't know any other way to lead but by example.” - DON SHULA

STRENGTH TRAINING HAS BEEN AROUND FOR A LONG TIME. DON'T MISS THIS OPPORTUNITY TO BE A PART OF THE GROWING CROSSFIT COMMUNITY.

THIS WEEKEND WE WILL MEET AT 5:00PM SAT AND SUN AT GLEASON PARK. CHECK OUR 6/2 POST FOR DIRECTIONS. WE WILL DO CROSSFIT MULTI-TASK WORKOUTS THAT WILL BE CHALLENGING, BUT SCALED TO INDIVIDUAL FITNESS LEVELS. JOIN US AT THE PARK FOR A GREAT TIME. WEEKEND WORKOUTS ARE ALWAYS FREE. BRING SOME WATER AND A TOWEL. SHOOT ME AN EMAIL IF YOU HAVE ANY QUESTIONS dougsmith02@aol.com .

SATURDAY'S RESULTS:
DUE TO THE RAIN AND LIGHTNING WE CHANGED THE WORKOUT TO A SHORT, FAST PACED, WORKOUT NAMED "FRAN" - 21, 15, 9 ROUNDS OF 75# THRUSTERS AND PULLUPS. FOUND OUT THAT LIGHTNING CAN BE A GREAT MOTIVATOR. ET 8:58
JOIN US IF IT IS NOT THUNDERING AND LIGHTNING ON SUNDAY AT 5:00PM AND WE WILL DO A CROSSFIT MULTI-TASK WORKOUT.

SUNDAY'S RESULTS:
WE DID A THE CROSSFIT WOD, "FIGHT-GONE-BAD". A GREAT WORKOUT AND GREAT ONE TO DO OUTDOORS. JOIN US FOR A FUTURE CROSSFIT WORKOUTS.

Weekend Workout at Gleason Park 7/14 & 15, 5:00PM

2007-07-12T23:00:00.000-05:00

JOIN US AT GLEASON PARK SAT. AND SUN. AT 5:00 PM. AT THE MONKEYBARS. WEEKEND WORKOUTS ARE ALWAYS FREE, AND ARE ALWAYS SCALED TO MEET INDIVIDUAL FITNESS LEVEL. THIS WEEKEND WE WILL DO 20-30 MIN. VERSIONS OF PUSH, PULL, AND RUN CROSSFIT EXERCISES THAT ARE GREAT FOR FITNESS AND STRENGTH. PARK WORKOUTS ARE ALWAYS FREE. GREAT WAY TO TRAIN OUTDOORS. WE SCALE WORKOUTS TO THE SPECIFIC NEEDS OF EACH PARTICIPANT. GLEASON PARK IS DOGGIE FRIENDLY. SO BRING YOUR BEST FRIEND.

SATURDAY’S RESULTS
30 Sit-ups
25 Box jumps
25 Kettlebell swings
20 PULL-ups
20 JUMP ROPE OR LUNGES
30 dips
25 DB HANG CLEANS, 25#DBs
20 PUSH PRESSES,
25 WALKING LUNGES
25 Back extensions
20 Knees Raises
2 Monkey Bar Crosses
FOR TIME, 29:28
Join us on Sunday at 5:00PM. We will scale a workout that’s just right.
Warm-up, 20 to 30 min CrossFit Workout, and that’s all you’ll want.
Weekend Workouts are always free, join us. Get Strong!!

Sunday's Result:

We did a scaled version of CrossFit's Workout "Diane."

21-15-9 reps of:

115# Deadlifts

Elevated push-ups

ET 12:56, Great work Drew!! The temp. had to be in the 90's.

Next Sat and Sun we will meet at Gleason Park at 5:00PM for CrossFit Workouts that will forever change your perception of fitness. Join us next weekend. Weekend workouts are always free and we scale the weight and intensity to meet your personal fitness level and goals. Don't miss this opportunity to be a part of the CrossFit Community. Check out www.crossfit.com .

Weekend CrossFit Workouts - 7/7 & 7/8, 5:00PM

2007-07-04T13:12:00.000-05:00

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. 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, and weekend warriors!! Be There!!

Independence Day Quote:

I have just returned from visiting the Marines at the front, and there is not a finer fighting organization in the world! Douglas MacArthur

SATURDAY'S RESULTS: 15 - 10 - 5 Rounds of Deadlifts with 95#, Push Presses with 95#, Air Squats, Lunges. Finished with some practice on assisted Pullups with a giant stretch-band. Drew proved he was a CrossFitter by completing this, his second workout today. These outdoor workouts are great fun. Gleason Park is beautiful and has all the boot-camp obstacle course stations you can imagine... Join us on Sunday at 5:00PM. We meet at the monkey bars on the trail behind the pool. We will scale a workout to meet your level of fitness. Weekend workouts are always free. Join us for great motivational workouts!!

SUNDAY'S RESULTS: "CINDY" - Another Doug joined us for todays workout and did a clean 9 rounds. Good stuff for a newbie in the humid Florida heat. We had a great time.

I'll post more about next weekend's workout later, but plan on joining us at 5:00PM at Gleason Park on 7/14 and 15. Be Strong!!

Weekend Workouts 6/30,7/1 NEW TIME - 5:00PM

2007-06-25T21:40:00.000-05:00

"Never quit. It is the easiest cop-out in the world. Set a goal and don't quit until you attain it. When you do attain it, set another goal, and don't quit until you reach it. Never quit." --
Bear Bryant

Join us this Sat. and Sun. at Gleason Park at 5:00PM for a free CrossFit workout. If you need directions to Gleason Park check the 6/2 post. We are going to try moving the weekend workouts to a cooler part of the day. We will do a CrossFit warmup and a 20 - 30 min workout and your outta there. Gleason Park is Doggie Friendly, so bring your friend, a bottle of water, and a towel. I'll have the weights, jump rope, medicine ball, etc., and we use the park's monkey bars for Pullups. Shoot us an email dougsmith02@aol.com or comment if you have any suggestions.
In the meantime try a "during the week drill" as follows:
3 pullups
6 pushups
9 air squats
Do a round a minute for five minutes and then just keep going and see how many you finish in 10:00 mins.

Some of my favorites -
http://www.crossfit.com/
http://crossfitatlanta.com/
http://coachrut.blogspot.com/
http://www.theothersideofstrength.com/Exer.aspx
http://www.kravmaga.com/krav01.html
http://mysite.verizon.net/res8kp13/crossfitgulfcoast/

SATURDAY'S WORKOUT:
Drew and John were back on Sat. and both are tough at sticking to the plan.
We did a group session of 21 - 15 -9 rounds with 75# barbell thrusters and pullups. (Total of 90 reps) The group finished together in 18 mins. Good job fellows!!

Come out and join us on Sunday at 5:00PM.

SUNDAY'S WORKOUT:
5X5X5 WITH 75# BARBELL
DEADLIFT
HANGCLEAN
SHOULDER PRESS
PUSHPRESS
FRONT SQUAT
TIME - 9:10

NEXT WEEKEND WE WILL BE BACK AT 5:00PM SAT. AND SUN. JOIN US, WEEKEND WORKOUTS ARE ALWAYS FREE. WE WILL SCALE THE WEIGHTS AND EXERCISES TO MEET YOUR PERSONAL FITNESS LEVEL.

CrossFit SpaceCoast Weekend Workout 6/23 & 24

2007-06-19T21:03:00.000-05:00

"Confidence comes from being prepared." -- John Wooden

We will meet on Saturday and Sunday at 2:00pm at Gleason Park, see the directions below (posted in 6/2 Workout). We will do CrossFit Warmup and a 20 min weights type workout one day and a body weight resistance the other. Join us, weekend workouts are always free and we will scale it to your individual fitness level. Two great workouts and all outside in a beautiful park!! email me dougsmith02@aol.com if you have questions.

SATURDAYS RESULTS:
Deadlift 115#'s x 12

Push Press 115# x 12

Wall Ball 25# shots x 12

Kettlebell swings x 12

3 Rounds in 22:12

SUNDAYS RESULTS:
CrossFit's "Cindy"

5 pullups

10 pushups

15 squats

Rounds in 20 Minutes - 13, at 96*F.

Next weekend we are going to try moving the weekend workouts to a cooler part of the day. Shoot us an email dougsmith02@aol.com or comment if you have any suggestions. Plan on joining us next weekend, we are going to do classic CrossFit Push, Pull, and Run Workouts.

I'll post more during the week. Stay strong!

What is CrossFit? Make yourself read this.

2007-06-17T20:36:00.000-05:00

Crossfit is not a specialized fitness program, but a deliberate attempt to optimize physical competence in each of ten recognized fitness domains.
Endurance - The ability of body systems to gather, process, and deliver oxygen (cardiovascular/respiratory endurance).
Stamina - The ability of body systems to process, deliver, store, and utilize energy. (capacity to maintain repetitive muscular movements)
Strength - The ability of a the range of motion at a given joint.
Power -muscular unit, or combination of muscular units, to apply force.
Flexibility - the ability to maximize The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
Speed - The ability to minimize the time cycle of a repeated movement.
Coordination - The ability to combine several distinct movement patterns into a single distinct movement.
Agility - The ability to minimize transition time from one movement pattern to another.
Balance - The ability to control the placement of the body’s center of gravity in relation to its support base.
Accuracy - The ability to control movement in a given direction or at a given intensity.
Crossfit works exclusively with compound movements and shorter, high intensity cardiovascular sessions. We’ve replaced the lateral raise with push-press, the curl with pull-ups, and the leg extension with squats. For every long distance effort, our athletes will do five or six at short distance. Why? Because compound or functional movements and high intensity or anaerobic cardio is radically more effective at eliciting nearly any desired fitness result. Our approach is consistent with what is practiced in elite training programs associated with major university athletic teams and professional sports. CrossFit endeavors to bring state-of-the-art coaching techniques to the general public.
Adopted from Crossfit Journal October 2002

Weekend Workout 6/16 & 17 2:00PM Gleason Park

2007-06-11T19:36:00.000-05:00

"The harder you work, the harder it is to surrender." -- Vince Lombardi

Join us this weekend at Gleason Park at 2:00PM for CrossFit Weekend Workouts. CrossFit workouts are tough and very effective, check 'em out, http://www.crossfit.com/ . We will scale the 20 to 30 minute workout for your personal fitness level. Come to the park this weekend and experience what it's like to get a great workout in the Great Outdoors. Weekend Workouts are always free. Bring a friend. Get started now.
This weekend we will bring out the olympic weights and do push, pull, and run CrossFit style workouts. Hard, but fair. Join us, you'll be proud your new fitness adventure. Shoot me an email if you have any questions, dougsmith02@aol.com.

SATURDAY'S WORKOUT - A 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. We scaled the w/o and did it for three rounds. The stations are:

1.Wall-ball � 25 pound ball, 7 1/2 ft target. (Reps)2.Deadlift high-pull 25 # Kettlebell (Reps)3.Squats� (Reps)4.Push-press 95 #'s (Reps)5. 220 yd. run � count as 10 reps

This is a workout that requires mental and physical fortitude. Good job.

SUNDAY'S WORKOUT -

21-15-and 9 rep rounds of:

95 pound Deadlift

95 pound Hang power clean

95 pound Front squat

95 pound Push jerk

36 mins. This is a tough one, too.

Join us next weekend for a workout that will forever change your perception of fitness.

Weekend Workout - 6/9 & 10, 2:00PM Gleason Park

2007-06-03T20:07:00.000-05:00

Frenchie ballcarrier, Irish tacklers. The Rugby World Cup is this year and it's up for grabs.

Join us this weekend at Gleason Park for a CrossFit Weekend Workout. We will do a tough CrossFit workout, but will personally scale it to your ability and fitness level. Weekend Workouts at the Park are always free. Take this opportunity to join us for a great time!!!
If you haven't experienced a CrossFit workout in the Park, you are in for a real surprise.
This weekend we will do CrossFit Push, Pull, and Run workouts. We warm-up together, then 20 to 30 mins of exercise and your done, fried. Afterwards, we will take a few minutes to work on skills and drills that can be done on your own, during the week. Join us!!
Shoot me an email if you have any questions, dougsmith02@aol.com.

Saturday's Workout,
30 pullups
400 yd run
30 wallball 22#
400 yd run
30 thrusters 75#barbell
400 yd run
30 squats
Time 29:44 ugh...
Join us on Sunday for a great CrossFit Workout!! Weekend workouts are always free.

Sunday's Workout,
We did a scaled version of CrossFit's Workout "Diane."

21-15-9 reps of:
Deadlifts
Handstand push-ups

Drew came back and joined us for our CrossFit Workout after a mile swim at the Gleason Park Pool . Jim, a Fire Fighter from Brevard County was our newbie and he showed us up with Handstand Pushups.
Great job fellows!! Stay strong.

Weekend Workout 5/26, 27 - Gleason Park - 2:00PM

2007-05-20T18:56:00.000-05:00

Rugby is a tough sport. Good rugby players know that in order to execute the skills of the game through a whole match fitness and strength are vital.
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 2:00pm 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 WORKOUT - Elaine and Joe, from Patrick AFB joined us today and smoked the workout. They did a great job,
CrossFit's - "Helen"
Run 400 yds
kettlebell swing x 21
pullups x12
Three Rounds for Time
Joe 8:00 min.
Elaine 9:45 min.
Doug 12:00 min.
Join us on Sunday at 2:00pm for a great CrossFit workout. 30 minutes is all you want!
Oh yeah, good luck to Chuck Liddell tonight in his UFC fight.

SUNDAY'S WORKOUT - A 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. We scaled the w/o and did it for three rounds. The stations are:
Wall-ball � 25 pound ball, 7 1/2 ft target. (Reps)
Deadlift high-pull 25 # Kettlebell (Reps)
Squats� (Reps)
Push-press 75 #'s (45#'s) (Reps)
1 min out and back run � count as 10 reps
Again Elaine and Joe from Patrick AFB blazed through the workout.
Elaine 412 total reps, great job handling a 25# wallball
Joe 482 total reps, terrific
Doug 303 total reps, slow but the usual sloppy form. Great Fun for all!!

Weekend of May 19th and 20th,

2007-05-14T18:11:00.000-05:00

SOLIDFITNESS DOORWAY EXERCISE STATION FITS STANDARD PREHUNG DOORS. HANDCRAFTED PANELS COME PREDRILLED AND WITH MOUNTING SCREWS. PLENTY IN STOCK. PUT ONE UP FOR PULLUPS, PUSHUPS, REVERSE DIPS. SHOOT ME AN EMAIL IF YOU HAVE ANY QUESTIONS, dougsmith02@aol.com.

WE WILL BE IN ATLANTA THIS WEEKEND TO VISIT OUR SON'S FAMILY. USE THIS TIME TO GET TO THE PARK AND TRY OUT THE LESS USED EXERCISE STATIONS. DO THE BALANCE BEAM, CLIMBING ROPE, SCALE THE OBSTACLE COURSE WALL. ENJOY THE OUTDOORS AND THE EXERCISE STATIONS ON THE TRAILS AT OUR WONDERFUL PARKS. BACK FOR MAY 26,27 CROSSFIT WORKOUTS. BE STRONG AND COURAGEOUS!

Weekend Workout 5/12&13 - 2:00PM Gleason Park

2007-05-06T15:55:00.000-05:00

Take a look at a CrossFit Central's Workout in action. They are in Austin, Tx. We won't be doing this soon, but if we do we will scale it to our levels of fitness.
YouTube - CrossFit Central 300 Challenge

We will meet on Saturday and Sunday at 2:00pm at Gleason Park, see the directions above. We will do CrossFit Warmup and a 20 min Push/Pull type workout. Join us, weekend workouts are always free and we will scale it to your individual fitness level. Two great workouts and all outside in a beautiful park!!

SATURDAYS RESULTS:

power clean 75#'s x 21

elevated feet to third rung on monkey bars for pushups x 15

5 Rounds in 24:09

SUNDAYS RESULTS:

Fight Gone Bad Workout

Neil joined us from Team Lakeland. He surfed all morning then joined us for a tough workout. He's a CrossFitter!! Nice work Neil.

Weekend Workout 5/5 & 5/6-2:00PM Gleason Park

2007-05-03T18:48:00.000-05:00

In the next few weeks Al is going to be joining us for weekend workouts and it should add fun! We'll issue steel-toed shoes for the exercises!

Join us this weekend, Sat. and Sun. 2:00 pm for a free CrossFit workout at Gleason Park. Check directions above and find us on the north west side of the jogging trail between the pool and the lake, by the monkey bars. We will scale workouts to meet fitness levels. We will be doing combos of weight and bodyweight exercises, great fun!!

Saturdays Workout Results

15 thrusters w/two 25# dumbbells ...... 21 adaptive chinups

7 rounds in 20 minutes

Sundays Workout Results:

7 thrusters w/75# barbell ...... 7 chinups weighted w/25# dumbbell in ankles

8 rounds in 20 minutes

Weekend Workout 4/21 & 22-Gleason Park

2007-04-15T19:38:00.000-05:00

http://sportsillustrated.cnn.com/2007/more/04/09/ultlimate.workout0409/index.html?eref=nbc_sports

Open the above site and find out why Chuck Liddell is the UFC Champ.

CrossFit is a unique workout concept that provides functional strength, muscular endurance, balance, accuracy and overall conditioning for individuals of all abilities and ages. Visit CrossFit Headquarters http://crossfit.com/This weekend, at Gleason Park - see directions above, 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 2:00pm Sat and Sun and you will be proud of your new fitness adventure. Also, Gleason Park is doggie friendly. Bring a friend!!

Saturday results: CrossFit's "Angie" scaled,

100 push ups

100 squats

50 dead hang pullups

50 situps

for time, 30:07

Sunday's Results: CrossFit's "Lynne" modified, - 5 rounds for max reps

Wes did Elevated Pushups and Dead Hang Pullups, 12/8, 14/8, 16/8, 16/8, 16/6

Doug did Elevated Pushups and Dead Hang Pullups, 12/8, 14/8, 16/8, 12/8, 12/8

Nicole did Incline Pushups & Adaptive Pullups, 6/8, 6/8, 12/12, 12/12, 12/12

Sally did Incline Pushups and Adaptive Pullups 6/8, 6/8, 6/6, 6/6, 6/6

Great work everyone!

Oh yeah, MiMi was the cheerleader!

Weekend Workout 4/15 Gleason Park

2007-04-09T19:06:00.000-05:00

Doug, Coach Glassman-CrossFit founder, and Max Groves from the GA Tech Rugby Team, at the CrossFit Certification held at http://crossfitatlanta.com/.

JOIN US THIS SUNDAY 1:30pm AT GLEASON PARK (see directions above). ALL ARE WELCOME. BRING YOUR KIDS. WE WILL SCALE A 20 TO 30 MIN. SESSION THAT WILL MEET YOUR NEEDS. PARK WORKOUTS ARE ALWAYS FREE. GREAT FUN!!

Sat. 3x12 deadlifts w/100, 3x12 pushpress w/100, 3x25 squats

Sun. 5x5 Push Jerks 100,100,105,110,110, 3x12 burpees

Weekend Workout April 8th, Gleason Park

2007-04-04T21:22:00.000-05:00

Do to a schedule conflict we will not meet on Saturday this weekend. Go to http://crossfit.com/ and checkout the Workout of the Day. Scale it to your fitness level and grab-it 'n growl. We will meet back on Sunday at 1:30pm at Gleason Park, see the directions above. We will do CrossFit Warmup and a 20 min Push/Pull type workout. Join us, weekend workouts are always free and we will scale it to your individual fitness level.

visit this http://video.google.com/videoplay?docid=5176413734188185658&q=dumbbell+snatch and watch an amazing set of five 150# dumbbell snatches....

We did the CrossFit "Cindy"
5 pullups
10 pushups
15 squats
14 rounds in 20 min.
the first six rounds of pullups were dead hang , after that, jumping...
the other as rx'ed.

Weekend Workouts 3/24 & 25 Changes

2007-03-15T19:03:00.001-05:00

On Saturday I will be at the Strongman Strength Training Clinic at CrossFit Gulf Coast . Check out Frank's Website, http://mysite.verizon.net/res8kp13/crossfitgulfcoast/
and http://www.floridastrongman.com/.
On Sunday we will move back to Gleason Park in Indian Harbour. Gleason Park is on Patrick Drive, 2 blocks north of Hwy 518(Eau Gallie). Gleason Park is doggie friendly, so bring your best friend and everybody will be happy! Sunday we will warm up and do a 20 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 at 2:30pm Sun and you will be proud of your new fitness adventure. Easy!! Checkoutmyfavorites:
http://www.crossfit.com/
http://crossfitatlanta.com/
http://coachrut.blogspot.com/
http://www.theothersideofstrength.com/Exer.aspx
http://www.kravmaga.com/krav01.html

Weekend Workout 3/17 & 18

2007-03-11T15:45:00.000-05:00

JOIN US THIS WEEKEND. THOSE SEEKING FITNESS, WEIGHT MANAGEMENT, AND REHAB, ARE ALL WELCOME. BRING YOUR KIDS. WE WILL SCALE A 20 MIN. SESSION THAT WILL MEET YOUR NEEDS. PARK WORKOUTS ARE ALWAYS FREE. MEET US AT 2:30 PM AT SUNRISE PARK ,700 BLOCK OF MARIMAR AVE. , INDIALANTIC BEACH,FL. (THAT'S A1A BEACHSIDE JUST SOUTH OF FLEX FITNESS.)
Sat. Results:
The Standing Meltdown -
10 Dead Lifts
8 Hang Cleans
6 Push Presses
with (2) 30# Dumbbells as many rounds as you can in 20 min. 10 rounds
Sun Results:
Sunrise Park Challenge Rev. -
8o pullups 25 Dead Hang, 55 Jumping
80 pushups
80 squats
80 situps
for time. ET 29:12

Weekend Workout 3/10 & 11- 2:30 PM Sunrise Park

2007-03-05T18:50:00.000-05:00

Doug with Head Strength Coach Mickey Marotti at the Gators 2007 Strength & Conditioning Clinic.

We learned that Intensity and Dedication are the buzz words of the Strength & Conditioning department. Their efforts contributed to positive results in their victory over Ohio State for the 2006 NCAA Football National Championship.

Join us this weekend at Sunrise Park for a free workout that we will scale to meet your specific fitness level. Sat. as usual at 2:30 PM. Sun. at 1:30 PM due to a schedule conflict. We will do a short warmup and a 20 min. Push, Pull, Run, Jog or Walk workout. Short, sweet, and you're outta there! Great fun to workout outside and by the beach. Join us.
Sat. Workout.
12 Pullups
21 25# Dumbbell Swings
25 Lunges .
4 Rounds for time. Today's ET 12:41

Sun. Workout
10 Pushups
12 25# Dumbbell Power Snatches ( 6 each hand, per rd.)
Goal: As many rounds as possible in 20 min.
Today, 12 Rds. Ugh.

Weekend Workouts 3/3 & 3/4, Sunrise Park

2007-02-26T21:46:00.000-05:00

This Saturday I will be at The University of Florida in Gainesville, attending a clinic hosted by their Strength & Conditioning Department. http://gatorzone.com/speedstrength/?p=clinics

Join us Sunday at 2:30 and I'll share some of what I've learned, and 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.

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

The University of Florida Strength & Conditioning Clinic was great. The dedication of the staff is evident and I'm sure it contributed to their National Championship.

Weekend Workout 2/24&25 Sunrise Park 2:30 PM

2007-02-18T08:52:00.000-05:00

Check out these exercises and lifts from the CrossFit Hdqtrs: http://www.crossfit.com/cf-info/excercise.html

JOIN US AT SUNRISE PARK SAT. AND SUN. AT 2:30 PM. WORKOUTS ARE ALWAYS FREE, AND ARE ALWAYS SCALED TO MEET INDIVIDUAL FITNESS LEVEL. THIS WEEKEND WE WILL DO 20 MIN. VERSIONS OF PUSH, PULL, AND RUN CROSSFIT EXERCISES THAT ARE GREAT FOR FITNESS AND STRENGTH. PARK WORKOUTS ARE ALWAYS FREE. GREAT WAY TO ENJOY THE BEACH WHILE YOU TRAIN OUTDOORS.WE SCALE WORKOUTS TO THE SPECIFIC NEEDS OF EACH PARTICIPANT. BRING A FRIEND.
"Cindy" - CrossFit Workout of the Day
5 pullups
10 pushups
15 squats
As many rounds as you can in 20 min. We did 14 rounds. Went from Dead Hang to Jumping Pullups after 5 rds.

Weekend Workout 2/17&18 Sunrise Park 2:30 PM

2007-02-13T16:21:00.000-05:00

Welsh tacklers try to bring down a Scotland runner in The Six Nations Rugby Tournament now happening in France.

CrossFit is a unique workout concept that provides functional strength, muscular endurance, balance, accuracy and overall conditioning for individuals of all abilities and ages. Visit CrossFit Headquarters http://crossfit.com/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 2:30pm Sat and Sun and you will be proud of your new fitness adventure. Bring a friend!!
Sunday's Log:
100 PULLUPS 30 dead hang, 70 jumping
100 PUSHUPS
100 SITUPS
100 SQUATS
ET - 33:05. All sets broken,

Weekend Workouts 2/10 & 11 - 2:30 Sunrise Park

2007-02-07T07:06:00.000-05:00

COACH RUT GIVES A GREAT EXAMPLE OF THE ONE ARM DUMBBELL SNATCH.
JOIN US AT SUNRISE PARK SAT. AND SUN. AT 2:30 PM. OUR PARK WORKOUTS ARE ALWAYS FREE, AND ARE ALWAYS SCALED TO MEET INDIVIDUAL FITNESS LEVEL. THIS WEEKEND WE WILL DO PUSH, PULL, AND RUN(JOG OR WALK) CROSSFIT EXERCISES THAT ARE GREAT FOR REHAB, FITNESS, AND STRENGTH. MEET US AT 2:30 PM AT SUNRISE PARK ,700 BLOCK OF MARIMAR AVE. , INDIALANTIC BEACH,FL. (THAT'S A1A BEACHSIDE JUST SOUTH OF FLEX FITNESS.)
http://coachrut.blogspot.com/

Weekend Workouts 2/3 & 2/4, 2:30 pm at Sunrise Park

2007-01-31T18:24:00.000-05:00

PICTURE OF CROSSFITTERS AT CROSSFIT HDQTRS SANTA CRUZ, CA. DOING A GROUP TRAINING. http://crossfit.com/

JOIN US THIS WEEKEND. THOSE SEEKING FITNESS, WEIGHT MANAGEMENT, AND REHAB, ARE ALL WELCOME. BRING YOUR KIDS. WE WILL SCALE A 20 TO 30 MIN. SESSION THAT WILL MEET YOUR NEEDS. PARK WORKOUTS ARE ALWAYS FREE. MEET US AT 2:30 PM AT SUNRISE PARK ,700 BLOCK OF MARIMAR AVE. , INDIALANTIC BEACH,FL. (THAT'S A1A BEACHSIDE JUST SOUTH OF FLEX FITNESS.)

Weekend 1/27 & 28th, (Spine-in-Line Training)

2007-01-19T08:48:00.000-05:00

ON SATURDAY JAN. 27th3:00 - 4:00pm Dr. Joe Eplett has ask me to speak at a free class he is offering. I will demonstrate some exercises everyone can do to develop functional strength and fitness.
SPINEOMICS, FOR THOSE WHO WANT TO GET WELL AND STAY WELL! Learn some tools for keeping your spine in line. We will have a demonstration of some simple exercises everyone can do and a Thi-Chi demonstration. Also learn about correct body positioning in sleep, work and play to promote health and well being. EVERYONE WELCOME!At Aquarian Dreams414 N. A1A Indialantic,FL (corner of 1st.and A1A) 729-9495
Visit Dr. Joe Eplett's website, http://www.dreplettforlife.com/

On Sunday at 2:30pm, we will meet at Sunrise Park and we will have a CrossFit workout scaled to personal fitness levels and goals. Join us!

Weekend Workout Jan 20 & 21, 2:30pm, Sunrise Park

2007-01-13T08:29:00.000-05:00

http://www.crossfit.com/journal/library/pullup_Apr03.pdf

CrossFit is a unique workout concept that provides functional strength, muscular endurance, balance, accuracy and overall conditioning for individuals of all abilities and ages. Visit CrossFit Headquarters http://crossfit.com/
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 2:30pm Sat and Sun and you will be proud of your new fitness adventure. Bring a friend!!

Weekend Workouts 12/13 & 14 Sunrise Park 2:30pm

2007-01-08T06:39:00.000-05:00

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

http://www.crossfit.com/cf-video/SPPPPJ155.wmv

http://www.crossfit.com/cf-video/CleanCatchHeight.wmv
Join us for Weekend Workouts at Sunrise Park, Indialantic, FL. Sat and Sun. at 2:30 PM. Park workouts are always free. We will scale a 20 - 30 min workout that will meet your goals. Bring a friend. Great fun

Weekend Workouts 1/6 & 7 2:30PM Sunrise Park

2007-01-05T02:59:00.000-05:00

SOLIDFITNESS DOORWAY EXERCISE STATION FITS STANDARD PREHUNG DOORS. HANDCRAFTED PANELS COME PREDRILLED AND WITH MOUNTING SCREWS. PLENTY IN STOCK. PUT ONE UP FOR PULLUPS, PUSHUPS, REVERSE DIPS. SHOOT ME AN EMAIL IF YOU HAVE ANY QUESTIONS, dougsmith02@aol.com.

CrossFitSpaceCoast will be at Sunrise Park for this weekends CrossFit Weekend Workouts. Park workouts are always free and we encourage first timers to join us . Each exercise is scaled to your individual fitness level and workouts are never over 30 minutes. Join us this weekend and we will do a combo Running, Bodyweight Exercise, and Weight Training. Short, sweet, and you're outta there. 20 - 30 minutes is all you want. Again, Park Workouts are always free. Join us for fitness this weekend.

Weekend Workout Sunrise Park, 2:30 PM, 12/30 & 12/31

2006-12-20T18:39:00.000-05:00

This weekend we will be doing "Modified Helen"...3 rounds for time of: 220 meter run, 21 Kettlebell swings and 12 pull-ups. We will begin with a short warm-up and a few technique examples. Come out for this pre-New Years workout, get a in a great workout, and get a good start on your fitness training for 2007.
Our park workouts are always free and open to everyone.

http://www.fayobserver.com/article?id=249629

Workouts for 12/23 & 12/24

2006-12-16T16:44:00.000-05:00

We will be at Edisto Island, SC to have family time together in our favorite retreat location.
Use this weekend before Christmas as a time to practice form and skills. Do 10 reps on each of the exercise stations at Sunrise Park, then enjoy the view from the gazebo.
May you and those that you love be richly blessed in the new year.

http://www.mattfurey.com/pullups.html
http://www.military.com/NewContent/0,13190,Smith_072304,00.html
http://www.bodybuilding.com/fun/drobson8.htm