CrossFit Ocala

Thanks To Everyone

2010-11-30T20:00:00.002-05:00

There is no easy way to say this. After much thought and sadness it has come time to say goodbye to CrossFit Ocala. December 2010 will be our last month. We have had many good years with many great people coming through our doors. More than anything, I will miss seeing my good friends on a daily basis. Those of you who know our family know we love people and working with and helping them grow has been one of the great joys of my life. You also know that I have many interests that I feel need to be pursued. You only go around once. I am thankful for all the support over the years and you are all responsible for making us a success. I especially would like to thank Peter and Cheryl Pollack for their early support of our endeavor. We are proud to have been one of the early boxes of the now many in the CrossFit community, and to have been the first to bring a CrossFit affiliate to this area. Hopefully it has been a great experience for you as well. I hope everyone continues to put an emphasis on the physical part of their lives and continues to challenge themselves daily. You can contact me at any time if you have any questions, require guidance, or need help with ANYTHING. Our family will miss all of you. But, we also consider you all our extended family and hope to continue to see you in the future, as well as work with you in the community through charitable and volunteer work. I hope by freeing up some more of our time we will be able to spend more time in the service of others. We have been very fortunate to have had you all in our lives. Thanks so much for everything!

2010-11-30T14:39:00.000-05:00

back squat 3-3-3
overhead squat 2-2-2

3 rounds for time of
10 barbell thrusters
10 barbell lunges
10 pull ups

2010-11-29T14:45:00.000-05:00

deadlift 3-3-3
power clean 2-2-2

for time
10-8-6-4-run 400m-4-6-8-10
heavy swings
man makers (light db's)

2010-11-23T14:39:00.000-05:00

deadlift 5-5-5
power clean 3-3-3

7 rounds for time of
7 db split jerks
7 box jumps
7 dive bomber push ups

2010-11-20T07:56:00.003-05:00

deck of cards w/
db clean and jerk
db snatches
swings
push ups
db squats
jump rope/jumping jacks/burpees

2010-11-18T07:54:00.001-05:00

front squat 5-5-5
overhead squat 3-3-3

10-9-8-7-6-5-4-3-2-1 of
pull ups
turkish get ups
push ups
wall ball

2010-11-17T07:51:00.001-05:00

shoulder press 5-5-5
push jerk 3-3-3

alternate one minute work and one minute rest for 20 minutes of
db squat cleans first round
barbell bent rows second round
repeat

score max reps each round

2010-11-15T11:07:00.000-05:00

deadlift 5-5-5
power cleans 3-3-3

AMRAP 15 min
run 75m
20 push press 45/65
20 wall touches (12inches above reach)
20 sit ups

2010-11-12T11:47:00.000-05:00

back squat 5-5-5
front squat 3-3-3

5 rounds for time
10 heavy sumo DL
10 half moons

2010-11-11T11:36:00.001-05:00

shoulder press 5-5-5
push jerk 3-3-3

for time
run 800
25 1 arm swings L
25 1 arm swings R
15 1 arm overhead lunges L
15 1 arm overhead lunges R
run 400
15 swings
15 swings
10 lunges
10 lunges

2010-11-09T20:18:00.000-05:00

deadlift 5-5-5
power clean 3-3-3

2 min work / 1 min rest
alternate each round for 6 rounds
burpee db clean and jerks (15/25) max reps
strict pull ups

2010-11-05T15:32:00.002-04:00

A face only a mother could love!
Actually, everybody at CFO is a Captain lover.

front squat 3x5

overhead squat 3x3

AMRAP 8 min

10 db rows (5L/5R)

10 wood choppers

10 swings

2010-11-03T15:54:00.000-04:00

shoulder press 3x5
jerk 3x3

7 rounds for time
7 ring dips
7 db snatches L/R
7 double unders

2010-11-02T10:00:00.002-04:00

deadlift 3x5
power cleans 3x3

for time
run 800m
50 db push press or jerks
30 pull ups
15 burpees

2010-10-28T16:08:00.000-04:00

back squat 5x1

5 rounds of
2 min work with 1 min rest
15 heavy swings
15 jumping squats
max rep dumbbell jerks (go slightly heavier than usual)

score jerk reps

2010-10-27T16:37:00.002-04:00

shoulder press 5x1

amrap in 12 min
5 pull ups
10 renegade rows
20 sit ups

2010-10-25T16:35:00.003-04:00

Big thanks to everyone who came out this Saturday in support of breast cancer awareness. The Crossfit Ocala family along with many others showed their support by participating in the Making Strides Against Breast Cancer 5k walk/run. We were able to raise some money to help a cause that affects all of us in some way.

front squat 5x1
work towards your max around the second set
4 rounds for time of
run 400m
25 box jumps
25 wall ball

2010-10-22T16:41:00.000-04:00

jump rope 3 min
1 min rest
power clean breathing ladder 95/135
1,2,3,4,5,1,2,3,4,5
rest 2 min
jump rope 3 min
rest 1 min
swing breathing ladder by 2's (2,4,6) to max

2010-10-21T16:21:00.000-04:00

push jerk 5x1
work towards a new max

AMRAP 12 min
run 70m
7 pull ups
7 push ups
14 squats
14 mountain climbers

2010-10-18T15:44:00.002-04:00

deadlift 5x1
work towards a new max today

3 rounds for time
14 overhead squats (95/65)
14 ring push ups
14 db snatches (50/35) 7 left 7 right

2010-10-16T15:44:00.001-04:00

as a team complete
10-8-6-4-2-4-6-8-10
power cleans (135/95) scale up or down you like
pull ups (weighted if you like)
db floor press (60/35) scale up or down as you like
knees to elbows

After the round of 2 head out for a 400m kb farmers walk (53/36) and sandbag carry (100/65), partners switch implements after 200m. Then continue up rep ladder.

2010-10-15T22:31:00.000-04:00

3 rounds for max reps

1 leg romanian kb deadlift
kb russian twist
kb lunges
swings

Work for 90 sec at each station then rest 30 seconds before moving to next station.

2010-10-13T08:03:00.001-04:00

snatch practice

AMRAP 12 min
7 box jumps
7 burpees
7 deadlifts (135/205)

2010-10-12T07:59:00.001-04:00

front squat 5x3 @ 85%

10 rounds for time of
5 pull ups
7 wall ball
10 sit ups

2010-10-08T13:36:00.000-04:00

deadlift 5x3 @ 85%

5 rounds of
run 200m
then couplets of
5 db thrusters
7 swings

A round consists of 3 min work and 1 min rest. At the beginning of the round run once then score couplet rounds the remainder of the 3 min.

2010-10-06T13:24:00.000-04:00

push jerk 5x2 @ 85%

AMRAP 12 minutes
7 sumo deadlift high pulls
7 push ups
7 wood choppers

2010-10-04T09:16:00.000-04:00

back squat 5x5 @ 75%

5 rounds for time of
run 200
7 burpees
7 pull ups

2010-10-02T09:05:00.000-04:00

AMRAP 20 minutes
tire drag 100ft
one arm overhead db lunges (alternate weight each step)
30 sledge hammer hits (15 each side)

2010-09-30T13:34:00.000-04:00

shoulder press 5x5 @ 75%

every minute on the minute for 15 min
5 knees to elbows
4 heavy db snatches (2L/2R)

Choose a proper weight for the snatches that allow for quality but challenging lifts.

2010-09-29T12:47:00.000-04:00

A nice and inspirational video I came across over on RossTraining.com. Take a second to check it out.

2010-09-28T00:10:00.000-04:00

front squat 5x5 @ 75%

5 rounds for time
10 bent rows (65/95)
10 power cleans (65/95) can start from hang or ground
10 push ups
10 swings

2010-09-27T00:03:00.000-04:00

snatch practice

Warm up and then complete 30 snatches. Pick a challenging weight that allows for focus on form and technique. Do not do more than 3 snatches in any given set. Can do singles, doubles or triples. If snatch is caught above parallel, be sure to descend into full squat.

2010-09-25T23:54:00.001-04:00

deck of cards

burpees
weighted step ups
divebomber push ups
russian twists
pull ups

Flip a card and do the given number. Rotate through stations. Face cards are ten, aces eleven.

2010-09-22T09:26:00.000-04:00

push jerk 5x3 @ 75%

AMRAP 10 min
7 squat thrust clean and jerk (20/35)
7 pull ups

2010-09-21T09:16:00.000-04:00

deadlift 5x5 @ 75%

4 rounds for time
15 ball slams
7 db snatches left
7 db snatches right

2010-09-18T17:11:00.001-04:00

as a team complete

sandbag carry and kb carry .75 mile (alternate 100/65lb bag with 36/53lb kb)
200 sit ups / plank holds (one partner completes sit ups while other partner holds plank with 25/45lb plate)
100 suitcase deadlift twists (50/80lb, alternate work)
50 half moons (25/45lb, alternate work)

2010-09-16T09:05:00.005-04:00

shoulder press 5x1
work towards max

for time

100 swings

50 deadlifts

100 push ups

50 pull ups

compare to 12/22/09

2010-09-15T08:59:00.001-04:00

amrap 30 min
run 400m
25 box jumps
25 wall ball

2010-09-13T09:35:00.001-04:00

complete 10 sets of
100 jump rope
10 burpees
1 min plank hold

2010-09-10T08:54:00.001-04:00

1 min work followed by 30 sec rest, 5 rounds
kb swings
kb floor press
kb 1 leg deadlifts

score total reps each exercise

2010-09-09T08:51:00.000-04:00

cleans 5x1
work towards max

AMRAP 15 min
5 db thrusters
5 deadhang pull ups

2010-09-07T08:58:00.001-04:00

3 rounds for time
30 squats
20 push ups
10 turkish get ups
run 400m

2010-09-06T14:13:00.000-04:00

Labor Day Team Workout

1. tire pull 75 feet and backwards kb toss 8 ft (score kb toss)
2. 10 swings and 5 burpees (score burpees)
3. 150 ft farmers carry and sledgehammer tire drive (score drives)

Each team has 5 minutes to score as many points at each station as possible, then rests one minute before rotating to next station. Each station will be completed twice (2 rounds) and scores totaled.

2010-09-04T14:08:00.001-04:00

Team Workout
7 rounds of
1 tire pull lap
15 pull ups
10 sand bag cleans

2010-09-03T14:04:00.000-04:00

push jerk 5x1
work towards a new max

AMRAP 12 minutes
5 sumo deadlift high pulls
10 knees to elbows
20 mountain climbers

2010-09-01T09:03:00.000-04:00

deadlift 5x1

work towards a max effort

AMRAP 12 min

7 one arm clean and jerks (L/R)

7 halfmoons

2010-08-31T14:32:00.000-04:00

back squat 5x2 @ 90%

every minute on the minute
5 wall ball
10 swings

Pick a swing weight that is challenging and gives you approx 1:1 or 2:1 work/rest ratio.

2010-08-28T18:44:00.000-04:00

AMRAP in 30 min
25 ball slams
25 sandbag cleans
25 sprawl ball
50 swings

Complete work as a two man team. Work does not have to be evenly distributed. Only one team member can be working at a time.

2010-08-26T15:17:00.001-04:00

shoulder press 5x2

3 rounds for time
50 sledgehammer swings (alternating each rep)
15 pull ups
15 wood choppers (15/25)

2010-08-25T15:01:00.000-04:00

"Pumped up on the Paleo Diet" Robb Wolf on T-Nation

AMRAP 20 min
run 400m
21 kb swings
14 burpees
7 cleans (65/95, full squat)

2010-08-23T08:50:00.000-04:00

snatch practice
20 min of singles and doubles
work on speed and technique, rest as needed

10-9-8-7-6-5-4-3-2-1
bodyweight deadlifts
ring push ups
weighted sit ups (20/35)

2010-08-20T09:30:00.001-04:00

front squat 5x2 @ 90%

amrap for 11 min

10 renegade rows (5 ea side)
10 db lunges (5 ea side)
10 db/kb chop cross (5 ea side)

Complete rounds in intervals of 3 min work and 1 min rest totaling 11 min. Start next round on the rep you left off before the break and continue to finish that round.

2010-08-19T16:27:00.001-04:00

push jerk 5x2 @ 90%

4 rounds for time
run 400m
20 box jumps
10 pull ups

2010-08-17T22:10:00.001-04:00

deadlift 5x2 @ 90%

tabata mash up for 10 minutes
swings
squat thrusts

Do not score the rounds. Work continuously through the 20 seconds even if it means picking a lighter load to allow this. 20 seconds work, 10 seconds rest.

2010-08-16T13:08:00.000-04:00

back squat 5x3

4 rounds for time of
10 db press
10 wall ball
10 one arm db overhead squat

Thanks For A Successful Event!!!

2010-08-15T21:25:00.003-04:00

Michael Yates with his new family member.
Photo by Gary Walston

CrossFit Ocala would like to extend a huge thanks to all involved in this weekend's 1st Annual Run For Rescues fundraiser to support Marion County Animal Services. The 5k event brought out runners and animal lovers alike. Participants registered from as close as our own gym members and as far as Washington DC (visiting family no doubt). Many brought their pets to take part in the run. Revenue collected from registrations and donations reached into the thousands and two dogs found new homes. More importantly, we were able to bring awareness and support to our cause.

Without the help of our sponsors, volunteers and many friends who donated their time, this would not have been possible. We would like to thank our fellow CrossFit boxes; CrossFit Pinnacle and CrossFit Ormond, who represented with their members as well as Pinnacle's sponsorship support. We also would like to thank the Marion County Animal Services and Parks and Recreation departments who assisted with access to the running route, on site set up and of course the pets for adoption.

Finally, we would like to thank our CrossFit Ocala family and friends for all the enthusiastic help. Our members and their families woke early and worked hard to make this a success. This includes our extended Ocala Runners Club family! They all came out to give time and support. We look forward to making this an annual event for a great cause.

Bobby and Danielle Ford

2010-08-13T12:32:00.001-04:00

every minute on the minute for 15 min
3 db snatches left
3 db snatches right
3 burpees

Use a db load the is a little on the heavy side for you. Aim for a 40/20s work/rest ratio mid rounds.

Then complete 3 minutes of handstands.

2010-08-12T21:26:00.000-04:00

for time complete
500 jump rope
100 kb swings
50 push ups
50 pull ups
50 knees to elbows

You may complete the work in any configuration of sets and reps that you choose. Pick a scheme that allows you to work continuously in a manner that suits your abilities best.

Run for Rescues article in The Ocala Star Banner

2010-08-11T09:00:00.000-04:00

shoulder press 5x3 @ 80%

AMRAP in 10 min
5 one arm db floor press (each side)
5 barbell bent rows 95/135
5 sandbag cleans to shoulder (total)

2010-08-10T08:40:00.000-04:00

hang clean 6x2

5 rounds for time of
run 200m
7 db burpee clean and jerk
7 pull ups

2010-08-05T09:02:00.000-04:00

overhead squat 5x3 @ 80%

3 rounds for time of
20 mountain climbers
15 plate thrusters
10 pull ups
5 half moons

2010-08-04T08:47:00.000-04:00

push press 5x3 @ 80%

every minute on the minute do

7 swings

5 box jumps

3 clapping push ups

If you are unable to start on the next minute, sit out that minute and begin on the next.

2010-08-02T22:28:00.000-04:00

deadlift 5x3 @ 80%

for time
300 jump rope
75 russian twists
200 jump rope
50 ball slams
100 jump rope
25 db snatches (each side)

2010-07-30T14:15:00.002-04:00

front squat
5x3

amrap 12 min
6 dumbbell suitcase deadlift (3 each side)
7 sprawl ball (use partner or wall)
8 pull ups

2010-07-29T22:49:00.001-04:00

power clean
2 every min on the min

for time
run 400m
10-9-8-7-6
knees to elbows
wall ball
run 400m
5-4-3-2-1
knees to elbows
wall ball

2010-07-27T16:16:00.002-04:00

final womens heat muscle up / snatch event 2010 cf games
final mens heat muscle up / snatch event 2010 crossfit games

shoulder press 5x2

AMRAP 12 min
10 push ups
10 one arm db thrusters (5L/5R)
10 one arm db high pull (5L/5R)

2010-07-26T16:07:00.001-04:00

Enlarge image

Mens heat 4 of the Muscle-up/Snatch Event at the 2010 CrossFit Game s.

deadlift 5x2

3 rounds for time

10 db rows (5L/5R)

10 db push press/jerks

20 squats

2010-07-24T16:36:00.000-04:00

deck of cards
pull ups
burpees
squats
push ups
leg lifts
Pick a card, do the reps, rotate. Numbers are face value, face cards are 10, aces are 11.

2010-07-23T15:57:00.001-04:00

Enlarge image

2010 CrossFit Games Winners - 1st Place: Graham Holmberg, 2nd Place: Rich Froning Jr., 3rd Place: Chris Spealler for the mens competition, 1st Place: Kristan Clever, 2nd Place: Annie Thorisdottir, 3rd Place: Valerie MacKenzie Voboril for the women's competition, 1st Place: CrossFit Fort Vancuver affiliate competition, 1st Place: Brian Curley masters mens competition, 1st Place: Laurie Carver masters womens competition.

Highlights From the 2010 CrossFit Games

front squat 5x3

Complete a 2 minute round followed by 1 min rest. Score max reps each round. Begin each round with 20 kb swings.

1. burpees
2. burpees
3. pull ups
4. pull ups
5. lunges (two lunges equals one rep)
6. lunges
7. sit ups
8. sit ups

2010-07-21T16:05:00.000-04:00

Hang Power Clean
6x2

3 rounds for time of
run 400m
6 turkish get ups (3L/3R)
12 push ups
18 squats

2010-07-20T15:31:00.000-04:00

Shoulder Press
5x3

10 rounds for time of
5 pull ups
5 db hang snatch (each side)
5 chop cross (each side)

2010-07-15T15:31:00.001-04:00

Fight Gone Bad

wall ball 20/13
push press 75/55
box jump
sumo dead lift high pull 75/55
row

2010-07-14T08:14:00.001-04:00

AMRAP 20 min
20 renegade rows 20/35
10 pull ups
5 burpees

2010-07-12T09:44:00.001-04:00

Deadlift 5x2

10 rounds for time of
10 swings 36/53
10 push press 65/95

2010-07-09T07:19:00.001-04:00

10 rounds for time of
100 jump rope
10 knees to elbows
10 box jumps

2010-07-08T08:01:00.001-04:00

AMRAP in 30 min

10 pull ups
20 dive bombers
30 jumping squats
1 suicide lap (20,40,60m)

2010-07-06T02:53:00.000-04:00

run 400m
100 sit ups
50 push ups
50 flutter kicks (4 count)
50 pull ups
100 sit ups
run 400m

Happy Independence Day

2010-07-02T01:00:00.003-04:00

CrossFit Ocala will be closed Monday July 5th in recognition of the Independence Day weekend. We will see everybody back at the gym on Tuesday July 6th. Have a fun and safe long weekend!!!

21-15-9
burpees
pull ups

2010-06-30T23:19:00.001-04:00

3 rounds for time of
run 400m
20 SDHP 65/95
20 lunges with barbell 65/95
20 bent rows 65/95

2010-06-29T08:03:00.000-04:00

deadlift
3-2-2-1-1-1

for time
50 kb swings
then
20-10-10
db thrusters
renegade rows
pull ups

2010-06-28T23:34:00.000-04:00

4 rounds for time of
run 400m
10 one arm db floor press (L/R)
10 one arm db row (L/R)
20 box jumps
backwards tire drag 40m

2010-06-24T09:33:00.001-04:00

Shoulder Press 5x3

Each minute on the minute do
5 burpees
max rep DB hang clean (you pick weight)

Goal is to reach total of 5,000lbs for ladies and 7,500lbs for men. Ex. mens weight of 35lb db totals 70lbs. divide that into 7,5000lbs and you get 107 reps. Higher weight equals less reps. Score is the minutes it takes you to reach your given reps. You must start each minute with burpees!

2010-06-23T08:02:00.000-04:00

Video Highlights From the 2010 Florida Qualifiers

Overhead Squat 5x3

AMRAP 15 min
7 clapping push ups
7 db high pulls (from floor) L/R
7 db swings L/R
7 dead hang pull ups

2010-06-21T15:43:00.003-04:00

2 suicide laps (20,40,60,60,40,20)
10 barbell cleans (full squat)95/65
10 strict shoulder db press 35/25
5 burpees

2010-06-18T14:19:00.000-04:00

Collected Training at Catalyst Athletics

for time
run 800
40 divebombers
40 sit ups
40 wall ball
40 pull ups
40 half moons
40 squats

Perform the run first, then the other six movements can be done in any order you like. Must complete all 40 reps before moving on to the next.

2010-06-17T15:19:00.001-04:00

Alex's 42 inch box jump

10 rounds of
10 deadlifts 205/135
5 ring dips

2010-06-15T14:44:00.000-04:00

front squat 5x3

3 rounds for time
run 400
20 box jumps
20 swings
10 handstand push ups

2010-06-14T08:01:00.001-04:00

push press 5x3

4 rounds for time
20 mountain climbers
20 db wood choppers
20 db snatches (10L/10R)

2010-06-12T07:49:00.001-04:00

A1. tire flip 25 feet
A2. burpees
B1. sandbag carry 200ft
B2. swings
C1. overhead KB toss into tire 10ft
C2. clean and jerk
D1. farmers carry 200ft
D2. box jump

Perform as a two man team. Perform exercise 2 until partner is done with exercise 1. Work 3 min and rest one minute, switch station, two rounds.

2010-06-11T13:33:00.001-04:00

overhead squat 5x3

2 minutes each exercise of
jump rope
push up
jump rope
sit ups
jump rope
squats
jump rope
pull ups
jump rope
swings

score max reps of each interval (not including jump rope)

2010-06-09T10:44:00.002-04:00

Deadlift 5x3

10-9-8-7-6-5-4-3-2-1
DB clean and jerk
Burpees
Pull ups

2010-06-08T15:22:00.000-04:00

shoulder press 5x3

AMRAP 10 min
10 knees to elbows
10 sumo deadlift high pull
10 wall ball

Saturday Workout

2010-06-04T09:25:00.001-04:00

We will be meeting this Saturday at 9am. Please contact if you'll be there so we can plan appropriately. See you there!

2010-06-03T09:02:00.000-04:00

snatch skill drills
perform
3 snatch grip DL
2 hang power snatch
1 OHS
repeat 3 times

Rest after third complex. Do a total of three sets. Add a little weight if you like. Go light to medium weight and work form and quickness. This is not a heavy drill.

for time
run 1 mile
33 heavy swings
33 pull ups
33 push ups

2010-06-02T08:34:00.002-04:00

front squat 5x3

AMRAP 8 min
Deadlift 10 reps 185/115
Handstand push ups 5 reps

Have a Great Memorial Day Weekend

2010-05-28T08:55:00.000-04:00

Today we will be re-visiting the clean and jerk workout from Tuesday the 25th that got postponed. Enjoy!

2010-05-27T08:12:00.001-04:00

as a team perform

50 burpees
60 db snatches
70 push ups
80 squats
90 sit ups
100 swings
90 sit ups
80 squats
70 push ups
60 db snatches
50 burpees

Only one person working at a time. Each team member must do equal work. You and you partner decide how to divide up the reps ( alternate 2 or 5 burpees at a time, 10 push ups at a time), whatever keeps the team moving with no rest. If you have 3 people work 2 can work at the same time but the third must wait until both are done to start.

Change in Plans

2010-05-25T10:54:00.001-04:00

Tuesdays workout had a slight change in plans. Today was Cassie Hogdal's last day with us. She requested we do Fran. Look for todays workout later in the week. It was great having you with us Cassie and you'll be missed. Good luck in Minnesota.

Fran
21-15-9
thrusters 95/65
pull ups

2010-05-25T08:57:00.001-04:00

Begin each minute on the minute for 30 minutes. Do one clean and jerk the first minute, two the second, three the third and so on. Do reps consecutive and do not use multiple mini sets within the minute. When you reach your max consecutive begin back at one. (ex. 1, 2, 3, 4, 5, 6, 7, 1, 2, 3 , 4, 1 etc..)
Score total reps (135/95)

2010-05-24T08:28:00.001-04:00

deadlift 5x3

AMRAP 12 min
10 renegade rows
10 pull ups
20 box jumps