Blog Archive
Posts during June 2009
06.29.09 CFNMB Daily WOD
4 rounds for time of:
15 Power Cleans
15 Box Jumps
15 Pull Ups
Post time to comments
06.28.09 CFNMB Daily WOD
Jonas, Chris, and Dan after the CrossFit 305 Fittest in Miami Challenge.
CrossFit North Miami beach wants to thank CrossFit 305 for putting on a spectacular event this past Saturday. Also wanted to give BIG ups to Chris from CrossFit Threshold. We had a blast and hope to see you guys soon.
CFNMB WOD:
For time:
Row 2000m
5 DB Thrusters
Row 1000m
10 DB Thrusters
Row 500m
15 DB Thrusters
Row 250m
30 DB Thrusters
Post loads and times to comments
06.27.09 Coffee!
Coffee May Help You Live Longer
CFNMB WOD:
"Badger"
3 rounds for time:
30 Squat Cleans @ 95#
30 Pull-Ups
800m Run
Post time to comments
06.26.09 Grass-Fed Vs Grain-Fed Beef
Think you know what you are putting in your body? If you are a carnivore then this is for you. Most people are shocked when they learn the truth about grain fed beef. The fact of the matter is that grains are rich in Omega-6 fatty acids and have been linked to some serious health problems. Treat your body good!
CFNMB WOD:
21-15-9 reps of:
Box Jumps @ 24"
Kettle Bell Swings @ 55#/35#
Sumo Deadlift High-Pull @ 75#
Post time to comments
06.25.09 Effort Gets The Reward
When your body tells you to slow down and you say "no". When the intensity gets uncomfortable and you push on. Instead of going down with the ship, you sail through the rough waters. Things heat up pretty quickly around here and we know how to reward our athletes. Great job Mikey!
CFNMB WOD:
Front Squat
5-3-3-3-2-2-1 reps
Rest 10 min
For Time:
30-Inverted Burpees
Post loads and times to comments
06.24.09 1 Hour
3,2,1...Go! Here at CrossFit North Miami Beach, we often focus on our times to gauge performance. In the span of an hour, we push our body to its limits and come out a little better than when we started. We feel privileged to spend this time with you.
We Determine the Value of Every Hour
Our lives are measured by the value we provide to others. This value arises from the things we spend our time doing. And since time is quantified in hours, the value of our lives is equivalent to the sum of every hour we spend.
Opportunities to provide value are everywhere. Some of them are anticipated, while others blindside us at midnight on an idle Tuesday. Whether or not we choose acknowledge these opportunities is up to us.
How have you spent the last hour of your life?
CFNMB WOD:
AMRAP 20 of:
10-C2B pull ups
8-Push Press @ 95#/65#
200m Sprint
Post times to comments
06.23.09 Heavy Metal
We have been waiting a long time for our new pull up structure to arrive and it's finally here! Let me be the first to tell you that it is a monster in person.
CFNMB WOD:
With clock running, do 1 pull up on the 1st minute, 2 pull ups on the 2nd minute, 3 pull ups on the 3rd minute and so on. Continue progression until failure.
Rest 10 minutes then:
Tabata Run
20:10x8
Post total reps to comments.
06.22.09 Tips For The Summer
The key words for this summer are "Re-apply" and "Hydrate". If you are doing any type of training outdoors, take some precautions before stepping out for that morning run. When coaching athletes, my primary concern is that they are practicing safety in all areas. Being aware of the elements in which you train is essential for staying on top of your game.
Summer Sun Without The Burns And Bug Bites
CFNMB WOD:
10-20-30 Reps For Time Of:
Slam Ball @ 20#
Walking Lunges
OHS @ 95#
Post time to comments
06.20.09 Obesity ops 'raise fracture risk'
There is new research in the US relating surgical procedures, such as gastric bypass, to loss of bone density.
Obesity ops 'raise fracture risk'
CFNMB WOD:
Dead Lift
5-5-5-5-5
Find your working weight for a 5 rep max. To find your "working weight" you should start off with a comfortable load and increase the weight until the 5th rep almost stalls out on the way up. This would then be the 1st set of 5. Rest as needed between reps.
Rest 10 min then:
10 Rounds For Time Of:
1-Back Squat @ 155#
1-Box Jump @ 32"
1-Knees To Elbows
Post load and times to comments
06.19.09 The Painful Truth About Running Shoes
Whether you are a seasoned endurance runner or just started training, at some point you will be in the market for a new pair of sneakers. More times than not, your feet fall victim to fashion rather than function when it comes to running shoes. We see it all the time in magazine ads and glitzy t.v. commercials--an actor, in stride, wearing a pair of expensive sneakers. With running injuries on the rise, your body can't afford that new pair of $200 shoes, or not to read this article.
CFNMB WOD:
"Fran"
21-15-9 reps of:
Thrusters @ 95#
Pull Ups
Post times to comments
06.18.09 CFNMB Daily WOD
For Time
25 Double Unders
200m Run
20 Burpees
50 Double Unders
400m Run
15 Burpees
75 Double Unders
800m Run
10 Burpees
Post time to comments
06.17.09 Don't Skip the Heavy Lifting
If you have not attempted to find your 1-rep max in any of the Olympic lifts then today should be your 1st. Many people are under the assumption that they can work around or skip the heavy lifting days altogether. While we understand the intimidation factor a max effort lift may have on the athlete, the benefits of going heavy on these days are clear. The lifts train athletes to rapidly trigger muscle fiber and transfer power from the core of the body to the extremities. No other modality of training will achieve this as effectively as Olympic lifting. These moves are explosive and the athlete must execute them with proper technique while having complete control of the load.
CFNMB WOD:
Work up to your 1 rep max
Split Jerks:
1-1-1-1-1-1-1
Rest 10 minutes then
7 rounds of:
3-Front squat @ 135#
3-Clapping Push Ups
3-C2B Pullups
Post loads to comments
06.16.09 Feed The Machine Quality Foods
Here at CrossFit North Miami Beach our athletes are always looking to improve their game; therefore, we stress the execution of good form and the practice of proper technique. However, the one factor that plays a crucial role in athletic performance, i.e., output, is nutrition. What you are eating could very well be the very thing that is holding you back from the PR's you are chasing. We've obtained this article from the pages of Adam Staneki of CrossFit Victoria concerning feeding your body the right food to enhance performance and, most importantly, longevity.
Eating for performance and for health
CFNMB WOD:
5 Rounds For Time of
25 Butterfly Sit Ups w/15# plate
25 Knees To Elbows
25 Back Extensions
Post times to comments
06.14.09 CFNMB Daily WOD
CrossFit North Miami Beach has some new faces in the ranks. We wanted to take the time to welcome new members as well as commend our regulars for their commitment. Keep it up ladies!!!!
CFNMB WOD
"Bear Complex"
5 Rounds, 7 sets of the following sequence:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
Rest between rounds as needed.
Notes: The Power clean must be separate from the front squat. No resting on the ground during rounds, not even to re-grip. On the 5th round you want to be at max load.
Post Load to comments
Link to a demo of "The Bear"
06.13.09 Daily WOD/suggested listening
"Fight Gone Bad"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
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. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Post total points to comments
06.12.09 I See...Fish Oil!
CrossFit North Miami Beach hopes all of you out there are taking care of yourselves in and out of the gym. CrossFitters already know many of the benefits of fish oil. This article from the BBC brings some new info on those great Omega-3's to the forefront.
Oily Fish Can Halt Eye Disease
CFNMB WOD:
Complete As Many Rounds In 20 Minutes As Possible of:
10-Front Squat @ 135#
10-Hand Stand Push Ups
100m Run
Post time to comments.
06.11.09 The Finisher
Looking to hit that new P.R.? Get a handstand under your belt? How are those muscle ups coming? Everyone has a thier Everest. Do you have the climb in you? CrossFit North Miami Beach knows there is nothing wrong with a little OT after the main WOD. In an article called "The Finisher", from our friends at San Francisco CrossFit, you can get an idea of what you should be doing to push the envelope.
CFNMB WOD:
4 Rounds For Time
15 Ring Dips
500m Row
Post times to comments.
06.10.09 Take It From A Caveman
CrossFit North Miami Beach believes in a daily dose of exercise to take care of your body and mind. What you eat plays an equally important role in your overall health and performance. Here Robb Wolf weighs in on 2 schools of thought when it comes to what we should eat to get the gains we are looking for.
CFNMB wod:
Dead Lift
1-1-1-1-1-1-1
post loads to comments
Link to the free pdf from the CrossFit journal on pulling exercises to improve your deadlift.
06.09.09 Red Meat
Michael Eades dispels some common myths concerning red meat in our diet. CrossFit North Miami Beach hopes we don't offend any vegetarians along the way.
06.08.09 Rowing Technique
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At CrossFit North Miami Beach we incorporate a lot of c2 rowing into our wod's. Here is a great article from the CrossFit journal addressing overall technique. Remember, there is always room for improvement.
06.07.09 CrossFit Makes News
CrossFit North Miami Beach is happy to bring you this article that appeared in The Seattle Times.
06.06.09 Jagged Little Pill
CrossFit North Miami Beach acquired this article from Kelly Scarrett of San Francisco CrossFit. The issue is over-the-counter anti-inflammatory drugs are actually doing you more harm than good.
06.05.09 Reno-Tahoe Odyssey
CrossFit North Miami Beach wants to congratulate our friends on the west coast, Bryan Erlebach and Karin Nichols, for finishing the 5th annual Reno-Tahoe Odyssey. We look forward to seeing you guys soon. 178mi...GREAT JOB!!
If you want more info about the race click the link below
06.04.09 "The Future Of Food"
THE FUTURE OF FOOD offers an in-depth investigation into the disturbing truth behind the unlabeled, patented, genetically engineered foods that have quietly filled U.S. grocery store shelves for the past decade. Shot on location in the U.S., Canada and Mexico, THE FUTURE OF FOOD examines the complex web of market and political forces that are changing what we eat as huge multinational corporations seek to control the world's food system. The film also explores alternatives to large-scale industrial agriculture, placing organic and sustainable agriculture as real solutions to the farm crisis today.
To see the trailor click the link below
06.03.09 Todays WOD
"The Final Countdown"
For Time:
10-9-8-7-6-5-4-3-2-1
Wall Ball Shots @20#
C2B PU's
Burpee Box Jumps @20"
Dead Lift @155#
Start with 10 reps of each exercice and start the descent to 1 rep.
mike taking in the sunshine
06.01.09 Todays WOD
Run 200m
40-55# Kettlebell Swings
Run 200m
30-55# Kettlebell Swings
Run 200m
20-55# Kettlebell Swings
Run 200m
10-55# Kettlebell Swings
