Blog Archive
Posts during September 2009
09.30.09 CFNMB Daily WOD
Audrey stepped into a new world today and is officially off the bands. Superb effort today!!
WOD
4 Rounds
200m Sprint
10 Hang Power Snatch @95#/65#
There will be a time limit posted in the gym for the sprint. For every second over, you must stop and do 3 Burpees.
Comments: Lets get some people going across the monkey bars this week.
09.29.09 CFNMB Daily WOD
WOD
Five rounds for max reps of:
Body weight bench press
Pull-ups
Body weight back squat
Comments: Do not be afraid to push through the workouts when they start to feel uncomfortable.
09.28.09 CFNMB Daily WOD
Chad racking up a tab of 150 swings.
WOD
AMRAP 20
10 Standing Wipers
15 Push Press
25 Double Unders
Comments: How are your Double Unders coming along?
09.26.09 CFNMB Daily WOD
Anyone see where I left my tea? Steve and Suyumi partner up for a team Wod. All Smiles ahead!!
Throw your weights in the air!!!
Yoga today at 9am. Only 10am WOD today
WOD
Work your way up to a couple of heavy sets of
Power Snatch
4-4-4
Rest 3 minutes
For Time
150 KB Swings
for every break during the swings do 15 sit-ups
Comments: Good luck to all who are participating in FGB4. If you can make it to CrossFit Threshold today, it will be well worth the effort. Also, thanks to everyone for a fun Bring-a-Friend Friday!!!
09.25.09 CFNMB Daily WOD
Geoff getting it done with the Power Cleans. Keep up the good work!!
Today is Bring a Friend Friday at CrossFit North Miami Beach.
Call some friends or just come make some new ones with us today. Here is what we have in store for everyone to enjoy.
WOD
Team WOD
Complete 4 Rounds through the following circut
Parter 1 Row 500 meters, Partner 2 holds a plate overhead (45/25)
- each time the weight comes down, Partner 1 must stop rowing while Partner 2 completes 10 air squats
- switch every 500 meters
*****************
Rest 1 Min
AMRAP 3 min
Burpee Box Jump
Total score is the time it took you to complete the circut minus 1 second for each Burpee Box Jump
Comments: So is everyone in for Yoga this Saturday? Lets do it!!!
CrossFit North Miami Beach Fundraiser and Grand Opening Celebration party will be on October 3rd 2009.
All proceeds will be donated to the Parks Foundation of Miami-Dade and the "Fit To Play Summer Camps” benefitting disadvantaged and disabled children
There will be workouts and lots of fun so mark it down in your calendar.
09.24.09 CFNMB Daily WOD
Great song!
WOD
"The Chief"
Max Rounds in 3 Min. of:
Complete as many rounds as possible in each cycle. Goal is to maintain that max number of rounds across the 5 cycles.
Comments: Remember your cues during the lifts. Don't worry about the clock. Focus only on what is in front of you. Any questions?
09.23.09 CFNMB Daily WOD
Liesel working on her Overhead Squat. Check out those Vibrams she is wearing.
Laura got her kip down and is off the bands! Great job!! There is no turning back now.
WOD
Push Jerk
3-3-3-3-3
Post
Tabata sprints x 8
Are Running Injuries natural or just Man-Made?
Comments: We can't follow you home so make sure you are stretching enough.
09.22.09 CFNMB Daily WOD
No pic today guys!
WOD
"Josh"
For time:
21 Overhead Squats
42 Pull-ups
15 Overhead Squats
30 Pull-ups
9 Overhead Squats
18 Pull-Ups
Comments: Let us know how your progress is going. Are there any skills you are shooting for?
09.21.09 CFNMB Daily WOD
The post beach wod meeting. Good times!
WOD
3 Rounds for Time
500m Row
21 Burpees
400m Run
Comments: Our driveway is done, thanks for being patient guys. Should be good for the run today.
09.18.09 CFNMB Daily WOD
Sorry for no pic today!
WOD
For Time:
50 Back Squats
Every minute that rolls around put the bar down and do 15 GHD Back Extensions
Comments: Are you guys up for a swim at the beach wod?
09.17.09 CFNMB Daily WOD
Double unders courtesy of Steve and L.D.
WOD
D.T.
5 Rounds
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Comments: Whos coming to the beach wod this Saturday?
09.16.09 CFNMB Daily WOD
Some Knees to elbows during the Filthy Fifty.
WOD
Bench Press
5-5-5-5-5
Comments: There will be a lean out challenge coming up very soon. Are you up for it?
09.15.09 CFNMB Daily WOD
Steph flipp'n the tire.
WOD
"Filthy Fifty"
For Time:
50 Box Jumps
50 Jumping Pull-ups
50 Kettlebell Swings
50 Walking Lunges
50 Knees to Elbows
50 Push Press @ 45#
50 GHD Back Extensions
50 Wall Ball
50 Burpees
50 Double Unders
Comments: Do you like some of the longer workouts or do you prefer the shorter ones? They are both very challenging.
09.14.09 CFNMB Daily WOD
The next athlete in the family. Hobbies include but not limited to: CrossFit, Gymnastics, Swimming, Yoga and watching SpongeBob Squarepants. Get them interested in fitness at a young age.
WOD
AMRAP 15
5 Thrusters 95#/55#
10 Sit-ups
15 Double Unders
Comments: Try to find a work/rest interval that allows you to perform at an optimum level. There are days that require pacing during the workouts.
09.12.09 CFNMB Daily WOD
Sorry For No Pic Guys!
YOGA @ 9am (no wod til 10)
WOD
21-15-9 reps for time
Front Squat @ 135#/95#
GHD Back Extensions
Comments: What is everyone doing this weekend??
09.11.09 CFNMB Daily WOD
A.J. putting up 405#. Yes he touched the ball. He is a little bit on his toes but we'll count it.
Ryan with 255# overhead. You guys make this look easy.
WOD
For Time:
Run 1600m
then
4 Rounds:
30 Weighted Overhead Step Ups
30 Swings
30 Ring Dips
Comments: We are going to incorporate some swimming at the next beach workout so have a functional swimsuit on standby.
09.10.09 CFNMB Daily WOD
Lets do some burpees while everyone is waiting! Johanna explaining the burpee standard. Getting some air under those feet.
WOD
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
You are going for your 1 rep max in each lift. There is no time limit. The total combined weight is your score.
Comments: Be safe during all of these lifts. Don't get greedy.
09.09.09 CFNMB Daily WOD
You call this rest? Chris keeping the ball off the floor between wall ball attempts
Justin had some hand trouble today but is now off the bands. Great effort yesterday Justin!
WOD
AMRAP 20
7 Power Cleans
5 Burpees
7 Split Jerk
Comments: Pick your favorite junk food and dont eat it for 2 weeks. Are you up to the challenge?
09.08.09 CFNMB Daily WOD
50-40-30 Reps For Time of:
Wall Ball Shots
Pull-ups
Comments: How was your 3 day weekend?
09.07.09 CFNMB Daily WOD
Team workout consisting of the following:
Row for calories vs. Farmers Carries
Partner Deadlifts (come find out what that is)
Wheelbarrow races
Med ball toss
Weight Lifting Shapes the Mind and the Body
Comments: Thank you CFNMB family for all of your support.
09.05.09 CFNMB Daily WOD
Tracey and Laura during the Bear Complex. We are glad they liked it. Great effort girls!!
WOD
Run 400m
30 Pull-ups
20 Push-ups
30 KB Swings
20 Walking Lunges with KB over your head
30 Sit-ups
20 Box Jumps
30 Double Unders
20 Inverted Burpees
30 Wall Ball Shots
Run 400m
Comments: How is your progress? What is challenging you?
09.04.09 CFNMB Daily WOD
Might as well jump.
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. The bar cannot touch the ground between sets. You want to be at max load by round 4 or 5.
Comments: Be safe this holiday weekend.
09.03.09 CFNMB Daily WOD
Mike and Angela putting in some O.T. on the rowers.
WOD
Tabata Mash-up of:
Knees to Elbows
Box Jumps
SDHP
Comments: Practice a new skill every day. A good place to start is on your weakest one.
09.02.09 CFNMB Daily WOD
Gym art.
Deadlift
1-1-1-1-1-1-1
Post:
AMRAP 3
Shuttle Run
Comments:What are some outdoor activities you are interested in but have not done? What is holding you back?
09.01.09 CFNMB Daily WOD
You will NOT find Overhead Squats, and many other skills, taught at dave barton gym. Thats why they come here.
Tracy working on her OHS. Keep it up T!!
WOD
"Ryan"
5 Rounds For TIme Of
7 Muscle-ups
21 Burpees
Comments: We train as a unit. Stay until the last person finishes.
