Tuesday, 2 Sept 2014

Skill work – frog stands, press to
head/hand stands

CF Dodgeball
7, 6, and 5 minute rounds with
a two minute rest between.
Suggested movements

Rd 1
Burpees
KB thrusters
Jumping lunges
KB snatch
Ball slams
Double unders

Rd 2
Box jumps
Goblet squats
KB SDHP
KB clean
KB swings
Double unders

Rd 3 – push-ups, sit-ups, squats

Cash out
Hang from the bar (3×30 sec)

Upcoming Events

Upcoming Events Updated Aug 26, 2014
Upcoming 5k races
There is a 5k in the local area just about every weekend. You can go to http://nwftc.com/racing/race-calendar/ to check their schedule.

 

Sep 2014
6: HollyDay 5k – Saturday – Destin/Mirimar Beach
- http://www.active.com/miramar-beach-fl/running/races/hollyday-funrun-2014?int=

6: Paddle for Tomorrows – Saturday – Fort Walton Beach
- Stand up paddle board race – 1, 3, or 5 miles
- http://www.active.com/pensacola-fl/running/distance-running-races/30th-annual-great-pumpkin-race-and-little-fun-run-2014?int=

11: Team Cohesion Challenge – Thursday – Eglin AFB
- 4-5 hour, 7-10 mile team building event led by a GoRuck Special Forces veteran
- Register by Sep 1 at the Eglin Fitness Center Annex ($20)
- Direct questions tContact SSgt Gisclair for more information at 882-6223, 883-9127
- A separate flier should accompany this document

11: 9/11 Memorial 5k Run/Walk – 07:45, Thursday – Eglin AFB
- Starting line is the All Wars Memorial
- No fee, no registration required
- Direct questions tContact SSgt Gisclair for more information at 882-6223, 883-9127

13: Twin Cities Relay for Life 5k – Saturday – Valparaiso
- http://nwftc.com/racing/race/?id=181

13: 4-H 5k Fun Run – Saturday – Milton
- http://www.active.com/milton-fl/running/races/4-h-5k-fun-run-2014?int=

20: The ONE Run 5k – Saturday – Valparaiso
- http://www.active.com/valparaiso-fl/running/distance-running-races/the-one-run-5k-2014?int=

26-28: Pensacola Beach Brawl – Pensacola Beach
- CrossFit competition with multiple competition levels
- http://www.thegaragegames.com/events/2014-pensacola-beach-brawl/

Oct 2014
4: 2014 Santa Rosa Island Triathlon – Saturday – Pensacola Beach
- Sprint triathlon – 600 yd swim, 18 mile bike, 3.1 mile run
- http://www.active.com/pensacola-beach-fl/triathlon/races/santa-rosa-island-triathlon-2014?int=

4: CrossFit Strongman Trainer Course – Saturday – Mobile
- https://www.regonline.com/builder/site/Default.aspx?EventID=1588334

5: Bayfest Brawl – Sunday (Saturday night master’s division) – Mobile
- CrossFit competition with multiple competition levels
- https://thegaragegames.s3.amazonaws.com/wp-content/uploads/2014/08/Bayfest.jpg

5: Destin Rodeo Run 5k – Sunday – Destin
- http://nwftc.com/racing/race/?id=140

11: Southeast Showdown – Saturday, Sunday – Newnan, GA
- CrossFit competition with multiple competition levels
- http://www.thegaragegames.com/events/southeast-showdown/

11: Run Out Hunger 5k/10k – Saturday – DeFuniak Springs
- http://www.active.com/defuniak-springs-fl/running/distance-running-races/run-out-hunger-in-walton-county-2014?int=

11: St Rose of Lima Catholic Church International Fall Festival 5k – Saturday – Milton
- http://www.active.com/milton-fl/running/distance-running-races/st-rose-of-lima-catholic-church-international-fall-festival-5k-run-walk-fun-run-2014?int=

18: Fenner Ride – Saturday – Milton
- Various ride distances – 100, 62, 40, and 18 miles
- http://www.active.com/milton-fl/cycling/races/10-18-fenner-ride-2014?int=

18: Run for the Reef 5k/10k – Saturday – Navarre
- http://www.active.com/navarre-fl/running/races/run-for-the-reef-5k-10k-2014?int=

18-19: Wicked Triple Fun Run 2014 – Saturday – Fort Walton Beach
- http://nwftc.com/racing/race/?id=180
- Run 3 races – 10k, 5k, ½ marathon

24: Pensacola Beach Glow Run – Friday – Pensacola Beach
- http://www.active.com/pensacola-beach-fl/running/distance-running-races/pensacola-beach-glow-run-2014-7291267?int=

25: Zombie Run 2014 – Saturday – Eglin AFB
- http://www.active.com/eglin-afb-fl/races/zombie-run-2014?int=

25-26: Battle of the Boxes – Saturday, Sunday – Meridian, MS
- CrossFit competition with multiple competition levels
- http://www.thegaragegames.com/events/mississippi-battle-of-the-boxes/

25: Us –vs– Them – Saturday – Woodstock, GA
- CrossFit competition with multiple competition levels
- http://www.thegaragegames.com/events/us-vs-them-heroes-and-villains/

Nov 2014
1: 30th Annual Great Pumpkin Race and Little Fun Run – Saturday – Pensacola
- http://www.active.com/pensacola-fl/running/distance-running-races/30th-annual-great-pumpkin-race-and-little-fun-run-2014?int=

1: Rumble in the Grove – Saturday – Locust Grove, GA
- CrossFit competition with multiple competition levels
- http://www.thegaragegames.com/events/rumble-in-the-grove/

1-2: Clash of the Titans – Saturday, Sunday – McDonough, GA
- CrossFit competition with multiple competition levels
- http://www.thegaragegames.com/events/clash-of-the-titans/

8: Saturday – Kiln, MS
- Spartan Race – team event – an LCF athlete is looking for a few more team members to round out a team.
- Discounted registration rates until September 1st
- Check out the note on the www.lightningcrossfit.com website

15: The Big Bend – Saturday – Tallahassee, FL
- CrossFit competition with multiple competition levels
- http://www.thegaragegames.com/events/the-big-bend/

15: Race for Lace 5k – Saturday – Superhero Style – Crestview
- http://www.active.com/niceville-fl/running/distance-running-races/have-a-heart-fisher-house-2014?int=

15: In Hot Pursuit – Saturday – Pensacola Beach
- http://www.active.com/pensacola-beach-fl/running/races/in-hot-pursuit-2014?int=

Dec 2014
6-7: Augusta Winter Throwdown – Saturday, Sunday – Augusta, GA
- CrossFit competition with multiple competition levels
- http://www.thegaragegames.com/events/augusta-winter-throwdown/

20: Emerald Coast Winter Swole-stice – Saturday – Panama City Beach
- CrossFit competition with multiple competition levels
- http://www.thegaragegames.com/events/emerald-coast-winter-swole-stice/

Fri, 29 Aug 2014

Skill work – skin the cat

Deadlift – 40%x5, 50%x5, 60%x5

3 RFT
Run 400m
10 front squats (70% 1RM)
50 dbl unders

Cash out
20-50 GHD sit-ups
Hang from the bar (work up to
3 x 30 seconds as you can)

Wed, 27 Aug 2014

Skill work – skin the cat

Press – 40%x5, 50%x5, 60%x5

AMRAP in 20 min
30 OH lunge (45/25 lbs)
25 DL (185/135 lbs)
20 TTB
Run 200m

Cash out
Hang from the bar (work up to
3 x 30 seconds as you can)

Spartan Race

All,

If anyone is interested in pushing your limits and testing your strength, A Fellow Bolt has put together a team for the Spartan Race taking place November 8th in Kiln, MS. This is great event to partake in, it includes a 4+ mile run and has around 12-15 obstacles involved. Currently the price is $90.00 till September 10th. But as military members we get a $30.00 discount. Registration will close on November 5th and the final price would be $70 with our discount.
>>>
>>> If you are interested go to www.spartan.com and click register now find the Spartan Race for MS and November 8th click on the military first responder to get the discount and follow the sign up. When asked to join a team look for Renegade Calibrators the time that the team would be running at is 9:30 to 10:30 in the morning. A portion of the proceeds goes directly to Homes for Troops, and also Challenged Athletes Foundation.

Did I mention that there will be free beer provided after the race.

Monday, 25 Aug 2014

Skill work – skin the cat

Snatch – establish a 1RM or do
8 x 2 reps at 80% 1RM EMOM

AMRAP in 12 min
10 TTB
20 wallballs (20/14 lbs)
30 lateral jumps over a 12″
height (a bar in bumpers is
close enough)

Cash out
Turkish get-ups (5L, 5R)
Hang from the bar (work up to
3 x 30 seconds as you can)

Friday, 22 Aug 2014

Skill work – skin the cat

Snatch – 75%, 85, 90, 95, 95, 95
- one rep each weight

3 RFT
Run 400m
20 ring dips
20 KB OHS (24/16 kg)
- one KB, 10 lt arm, 10 rt arm

Cash out
20-50 back extensions
Hang from the bar (work up to
3 x 30 seconds as you can)