Blog Archive
Posts during July 2009
07.31.09 CFNMB Daily WOD
AMRAP 20 MIN
12 DB snatch alt arms
20 Box Jumps
200m run
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07.30.09 CFNMB Daily WOD
Angela with an "L" hold progression.
1st Kipping pull up, 1...
2...
3!!
CFNMB WOD
"G.I. Jane on Crack!"
For time:
150 Burpee Pull-ups
Note: This WOD is to be done as a two man/woman team. First person does a burpee, when that person jumps and claps overhead simultaneously the other person will jump into a pull-up. When the other person comes down off the bar the 1st teammate will drop into the next burpee. Every 15 reps switch.
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07.29.09 CFNMB Daily WOD
Hang Power Clean
1-1-1-1-1-1-1
Rest 10 minutes then
10 rounds for time:
3 Thrusters @ 135#/85#
3 Box Jumps @ 24"
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07.28.09 CFNMB Daily WOD
Joey hitn it on the line!
Suyumi as Rx on round 3 of FGB. Great job!!
Geoff on target. Nice...
Girls getn hops.
CFNMB WOD
5 Rounds for time:
15 L pull ups
30 Push ups
45 Butterfly sit ups
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07.27.09 The Road to Rx
Pushing past your comfort zone is never easy. There comes a time when you are ready to ditch the resistance bands, increase the loads, and push for that extra round. Progression is inevitable. Regardless of the situation, the road to completing workouts as prescribed can be, often times, frustrating. Times will become slower because of the increased weight, rounds may decrease, and double-unders are not as easy as singles. It is at this moment in your training that you must persevere. Eventually, the times will drop and the rounds will increase. There is no time like the present so, do not shy away from heavier weight or smaller bands. A quote by the late John F. Kennedy, given at Rice University in 1962 concerning the challenges of a lunar landing, has always motivated me, "We choose to go to the moon in this decade and do other things, not because they are easy, but because they are hard."
CFNMB WOD:
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Show up and find out
07.25.09 CFNMB Daily WOD
3-3-3-3-3 reps of:
Deadlift
Rest 5 min then:
1000m sprint on the C2 rower
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07.24.09 CFNMB Daily WOD
Taryn RX'n!
CFNMB WOD
AMRAP 20:
7 Back Squat 225#/155#
25 Double-Unders
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07.23.09 Post Workout Nutrition: High or Low Carb?
CrossFit North Miami Beach believes in performance oriented nutrition. Here are some tips from Robb Wolf on how you should be eating post workout. We recommend you give this article a good read.
Post Workout Nutrition: High or Low Carb?
CFNMB WOD
30 Pull ups
12 Burpees
12 SDHP
20 Pullups
9 Burpees
9 SDHP
10 Pull ups
6 Burpees
6 SDHP
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07.22.09 CFNMB Daily WOD
Complete 75 reps in as few sets as possible of:
Overhead squat @ 95#/65#
Post number of sets to completion to comments. Greatest number of reps in any sets breaks ties.
07.21.09 Can Your Brain Fight Fatigue?
I always find these types of studies interesting.
CFNMB WOD
Helen
3 rounds for time:
400m run
21 kettlebell swings @ 55#/35#
12 pull ups
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07.20.09 CFNMB Daily WOD
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Rest 5 min
10 rounds for time:
1 c2b pull up
1 power clean
1 front squat
Post loads and times to comments
07.18.09 CFNMB Daily WOD
CrossFit North Miami Beach is teaching a FREE workout at lululemon athletica on Saturday the 18th in Aventura mall. Regular class schedule is unaffected.
10-9-8-7-6-5-4-3-2-1 reps for time of:
pull ups
deadlifts @ 155#
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07.17.09 CFNMB Daily WOD
Keep an eye on this guy. He is making huge gains. We will keep you posted on his progress. Great Job Javier!!!
10x2 back squat on the minute
Start the clock and on every minute marker do 2 BS.
This should be done at 60-70% of your 1RM. Focus on getting velocity on the bar. Full range of motion. BOTTOM OUT!
Rest 5 Min
10x40m sprints on 30 sec.
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07.16.09 CFNMB Daily WOD
AMRAP in 20min of:
10 wall ball
15 ring dips
20 sdhp
Post number of rounds to comments
07.15.09 Grass Fed Beef Delivered
A four-ounce serving of grass-fed beef typically has 7 to 10 grams of total fat, compared with 14 to 16 grams in the same cut of corn-fed beef. Grass fed beef, besides being lower in saturated fat, also contains more of the beneficial unsaturated fatty acids called omega-3s (similar to those in fish), as well as more vitamin E. Grass fed beef also supplies more conjugated linoleic acid (CLA), another type of fat that has potential health benefits.
The links below offer alternatives to purchasing beef in the supermarket. Read up on the benefits of grass raised cattle.
http://www.grasslandbeef.com/StoreFront.bok
http://www.eatwild.com/
http://www.thegrassfedgourmet.com/
CFNMB WOD
For time:
1000m row
20 renegade man makers
100m run
50 kb swings
100m run
10 renegade man makers
200m run
Post times to comments
07.14.09 A Finn at the Finish
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2009 CrossFit Games results...
CFNMB WOD:
10-5-3-2-1-1-1 reps of:
Hang Power Snatch
Rest 5 minutes then
5 rounds for time of:
20 scissor kicks (4 count)
15 push ups
10 pistols
Post loads and times to comments
07.13.09 CFNMB Womens Apparel
Our new women's apparel in action. Stop by and pick your's up today.
CFNMB WOD:
"Nancy"
Five rounds for time of:
400m run
15 OH squats @ 95#/65#
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07.11.09 Baby Steps To Better Breathing
Baby Steps To Better Breathing
CFNMB WOD:
10x3 Power cleans on the minute.
Rest 5 min then:
6x100m sprints on the minute
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07.10.09 So Simple A Monkey Could Do It
Eat less, live longer? It seems to work for monkeys: A 20-year study found cutting calories by almost a third slowed their aging and fended off death.
Monkeys live longer on low-cal diet; would humans?
CFNMB WOD
4 rounds for time:
10 Thrusters
10 Burpees
10 SDHP
Post loads and times to comments
07.09.09 Minimize Spinal Movement Under Load
Results from yesterday...Great Job!!
At CrossFit North Miami Beach, we encourage our athletes to go for that PR on the max load days. If you are not aware of the mechanics in a lift, you should practice at a lower weight. Sometimes poor form rears its ugly head in the gym, and when that happens, it's time to get back to basics. Here is an article from Kelly Starrett of CrossFit San Francisco that covers some ground rules. Thanks Kelly!
Minimize Spinal Movement Under Load
CFNMB WOD:
Tabata Something Else
20 seconds of work, 10 seconds of rest for 4 minutes of each of the following:
Pull-Ups, Push-Ups, Sit-Ups, Squats
Post total score to Comments
07.08.09 CFNMB Daily WOD for WED 07/08/2009
For TIme:
21 Deadlift @ 225#/155#
Run 800m
15 Deadlift @ 225#/155#
Run 800m
9 Deadlift @ 225#/155#
Run 800m
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07.07.09 Obesity Rates In America
Obesity rates rising, Mississippi's still fattest
"Nate"
As many rounds as possible in 20 minutes:
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell swings @ 2 pood
- Muscle up technique from Beast Skills
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07.06.09 CFNMB Daily WOD
CFNMB WOD:
Back Squat
3-3-3-3-3 reps
Find your working weight by increasing the load until the 3rd rep stalls a bit before coming up. This is considered the beginning of the 1st set. Rest as needed between sets.
Rest 10 min then
10 rounds for time of:
1 C2B pull up
1 Power clean @ 135#
1 clapping push up
Post load and times to comments
07.04.09 Evening Edition
CrossFit North Miami Beach wants to thank everyone who made todays wod on the beach an exciting one. We will definitely have photos of the event posted next week. Appologies for the late post today but this article is worth reading no matter the time of day.
Cherish your freedom on Independence Day
CFNMB WOD:
200m run
100m oh med ball carry
20 burpees
200m run
100m oh med ball carry
15 burpees
200m run
100m oh med ball carry
10 burpees
200m run
100m oh med ball carry
5 burpees
Post time to comments
07.03.09 Life Aquatic
CrossFit North Miami Beach wants to remind everyone to take care of our beaches this holiday weekend. Encourage others to dispose of those stray plastic bags that blow by. Even if it is not yours. Keeping plastics out of the ocean is our responsibility. Make it a point to pick up at least 1 piece of litter, when you come across it. It makes a difference in the long haul. You may never get a "thank you" but you never know who in the ocean may be helping us one day.
There will be no class this Saturday. Instead, join us for a workout at the beach. Check our calendar for details.
Whales Might Be as Much Like People as Apes Are
CFNMB WOD:
Complete as many rounds in 20 minutes as you can of:
Handstand push-ups 5 reps
Bench press 135 pounds, 10 reps
Push press 95 pounds, 15 reps
Dips 20 reps
07.02.09 Big Day
-Flying Pull Ups!
-1st hand tear, yay!
The 5:30pm class at CrossFit North Miami Beach was one for the books. Our crew went all out, and it showed, in what had to be one of the best displays of intensity by a class. Big UPs to our Rx'ers Taryn, Angela, Chad and Josh. You guys Rock!
CFNMB WOD:
1-1-1-1-1-1-1-reps:
Push Jerk
Rest 10 min then:
6 x 100m sprints on the minute
07.01.09 Can You Get Fit in Six Minutes a Week?
The potency of interval training is nothing new. Many athletes have been straining through interval sessions once or twice a week along with their regular workout for years. But what researchers have been looking at recently is whether humans can increase endurance with only a few minutes of strenuous exercise, instead of hours?
Can You Get Fit in Six Minutes a Week?
CFNMB WOD:
50-40-30 reps for time of:
Weighted Walking Lunges
Butterfly Sit ups
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