New Workout adapted from a CrossFit Football Workout

Perform 3 Clean & Jerk’s on the minute for 10 minutes.
*Start the clock. At the top of every minute perform 3 C &J's.
*Use a maximal weight. 80% of 1 RM
*For every rep not completed, perform 5 burpees during rest time.

Post load and total rounds completed to comments

D Day Plus 65 Years. Never forget.

Invasion of Normandy - From Wikipedia, the free encyclopedia

The Normandy Landings were the first operations of the Allied invasion of Normandy, also known as Operation Neptune and Operation Overlord, during World War II. The landings commenced on June 6, 1944 (D-Day), beginning at 6:30 British Double Summer Time (H-Hour). In planning, D-Day was the term used for the day of actual landing, which was dependent on final approval.The assault was conducted in two phases: an air assault landing of American, British and Canadian airborne troops shortly after midnight, and an amphibious landing of Allied infantry and armoured divisions on the coast of France commencing at 6:30. There were also subsidiary 'attacks' mounted under the codenames Operation Glimmer and Operation Taxable to distract the Kriegs-marine and the German army from the real landing areas.[3]The operation was the largest single-day amphibious invasion of all time, with 160,000[4] troops landing on June 6, 1944. 195,700[5] Allied naval and merchant navy personnel in over 5,000[4] ships were involved. The invasion required the transport of soldiers and materiel from the United Kingdom by troop-laden aircraft and ships, the assault landings, air support, naval interdiction of the English Channel and naval fire-support. The landings took place along a 50-mile (80 km) stretch of the Normandy coast divided into five sectors: Utah, Omaha, Gold, Juno and Sword.

Today's Workout, TW19:

DEADLIFT your Body Weight, 3 reps
Perfect Pushups, 15 reps

5 rounds of the above.

Memorial Day's Workout to Honor our Troops that gave their lives for our freedom.

Adapted from Ellington Darden’s Metabolic Conditioning Routine - -

6 rounds for time
1. 10 Pushup Nation Push-ups
2. Sprint 100 yards
3. 8 Pushup Nation Burpees
4. Sprint 100 yards

Target time of about 12 minutes.

Be Strong and Courageous!!

May 2009

The Standing Meltdown -

10 Squats
8 Hang Cleans
6 Push Presses

with (2) 30# Dumbbells

As many rounds as you can in 20 min.

Be Strong and Courageous!!

May 2009

Your workout:
Adapted from CrossFit Football.

6 rounds for time:

3 Reps Push Presses or Jerks with 115 lbs
5 Pull Ups (Chest to Bar)
10 Push Ups

Give this a try and please comment.

JOIN ME FOR PERSONAL TRAINING. FUNCTIONAL STRENGTH AND FITNESS AT IN-2-FITNESS, 580 MALABAR RD., PALM BAY FL. TEL(321) 676-1002, DOUG SMITH, dougsmith02@aol.com, STRENGTH AND CONDITIONING TRAINER.

Be Strong and Courageous!!

April 2009

Rugby is a sport that requires high intelligence, quick wit, and cultural grace.

Fran, WOD from CrossFit Football:
12-9-6
Thrusters 155 lbs

Pull Ups

JOIN ME FOR PERSONAL TRAINING. FUNCTIONAL STRENGTH AND FITNESS AT IN-2-FITNESS, 580 MALABAR RD., PALM BAY FL. TEL(321) 676-1002, DOUG SMITH, dougsmith02@aol.com, STRENGTH AND CONDITIONING TRAINER.

March 2009 - Multi Framed OLift Snatch

Here's a Super Strength Gainer Workout.

Tw14 - 4 rounds:

10 SolidFitness Nation Push-ups

10 Hang Cleans ½ BW (use a Barbell or 2 DB’s)

10 Front Squats ½ BW

10 Push Presses ½ BW

1 Front/1 Back SolidFitness Nation Wrist Wroller

February 2009

Doug at the Gators Strength and Conditioning Seminar with Florida Gators Strength Coach Mickey Marotti.

Today's Workout,

Warm-up, Rounds of 5-10-15:

PUSHUPS
PULLUPS
SITUPS

JUMPING TOE TOUCHES

SQUATS
LUNGES,

Then: Grab 'n Go Heavy (25% of your bodyweight)....

20One arm Dumbbell Loaded Lunges, 10 out RH/10 back LH
5 One arm Dumbbell Hang Cleans, each arm
5 One arm Dumbbell Push-presses, each arm

5 Rounds.

SolidFitnessNation Doorway Exercise Station Super Bowl Challange

SolidFitnessNation Doorway Exercise Station is now on display at:

Play It Again Sports,
2605 W New Haven Avenue
Melbourne, FL 32904

Go by, give it a try, take one home for great workouts. SFN DXS allows you to do full dead hang Pullups or adaptive Pullups at an angle with your feet on the floor. 10 Pushups from the deck too hard, raise the bar to mid-thigh and pop ' em out, Great for everybody!
Shoot me an email if you have any questions, dougsmith02@aol.com.

During the Super Bowl try this:
During the first four commercials of each quarter do a round of the following:
5 SFN DXS Pull-ups
10 SFN DXS Pushups
15 Free Squats
That'll be 4 rounds per quarter. If your an old Rugger do a round during halftime.

Be Strong and Courageous!!

Today's Workout - Scaled CrossFit Workout

Today's Workout "Barbie": (scaled from CrossFit WOD 090125)
Monday 090126
Five rounds, each for time of:
10 Pull-ups
15 Push-ups
20 Sit-ups
25 Squats
Rest precisely three minutes between each round.

Checkout www.crossfit.com for great fitness information.

Today's Workout - Tw18

SolidFitness Nation's Doorway Exercise Station. Email me, dougsmith02@aol.com, if you would like a price or details. Plenty in stock for shipping. Great for CrossFit Workouts.

Tw18 – Workout: (scaled from CrossFit WOD 090113)
Tuesday 090113
For time:
(2) 55#DBs Power clean 15 reps
30 Pushups
(2) 55#DBs Power clean 12 reps
24 Pushups
(2) 55#DBs Power clean 9 reps
18 Pushups
(2) 55# DB Power clean 6 reps
12 Pushups
(2) 55#DBs Power clean 3 reps
6 Pushups

Jan. 11, 2009 - Today's Workout

English Rugby Prop vs Australia tacklers. Rugby requires speed, strength, endurance, and a great deal of courage.

Warm-up:
PUSHUPS
PULLUPS
SITUPS
JUMPING TOE TOUCHES
SQUATS
LUNGES,
Rounds of 5-10-15

Today's Workout - The Dumbbell Bear
THREE ROUNDS:
5 DB Deadlifts, 5 DB Hang Power Cleans, 5 DB Front Squats, 5 DB Push Press

Grab dumbbells that will keep you challenged and go!!
Try 25 to 45 lb DBs...

Be Strong and Courageous!

Jan. 02, 2009 - Today's Workout

Warm-up:

PUSHUPS
PULLUPS
SITUPS
JUMPING TOE TOUCHES
SQUATS
LUNGES,

Rounds of 5-10-15

Today's Workout, from www.crossfit.com :
With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.
Use as many sets each minute as needed. Scale back with 95, or 105 pounds if necessary.