Blog Archive
Posts during November 2009
11.30.09 CFNMB Daily WOD
Warm up
D.R.O.M. stretches
Run 800m
Bear crawl length of gym x 3
Skill work
Muscle ups
WOD
"Line it up"
3 Rounds of:
3 Deadlifts @ 300#
3 Thrusters @ 135#
5 Deadlifts @ 225#
5 Thrusters @ 115#
7 Deadlifts @ 185#
7 Thrusters @ 95#
You have 20 seconds at each station and then you have to move on if you cannot complete the lifts in time.
Comments: Who wants a team workout this Saturday?
11.28.09 CFNMB Daily WOD
Brian is off the bands!! Keep up the good work.
Warm up x 3
500m Row
10 Pull-ups
20 GHD Back Extensions (sub-good mornings w/45#bar)
Strength Work:
3 attempts Max Handstand Hold
WOD
10-9-8-7-6-5-4-3-2-1 reps for time:
SDLHP (fairly heavy)
Burpees
Comments: How do you know when you are going too heavy with the weights?
11.27.09 CFNMB Daily WOD
Warm up x 3
15 OH squats w/pvc
15 Knees to Elbows
15 Broad Jumps
WOD
For time:
50 Walking Lunges
20 Clean and Jerk
30 Push-ups
25 DB Thrusters
30 Sit-ups
30 KB Swings
75 Double Unders
Post:
2 x 200m touch and go
Comments: No you did not ruin the year by having that piece of pie. Come in and get the burn going again!!
11.26.09 HAPPY THANKSGIVING
We at CrossFit North Miami Beach are thankful to be a part in all of your lives. Enjoy your day with family and friends. Take a full day off, you have all put the effort in to enjoy a hearty thanksgiving. EAT!!!
Thanksgiving recipe: Just Chill
Comments: Make the kids do some burpees in the living room before desert. We would love to see some pictures.
11.25.09 CFNMB Daily WOD
Four members of the affiliate Lumberjack CrossFit were killed in the shootings at Fort Hood. The CrossFit community has started a hero WOD fundraiser, to show our support, CrossFit North Miami Beach will be doing the hero WOD on Dec. 4th 2009. To donate click Here . To find out more and to see the hero WOD click the link below.
Lumberjack 20
Warm up x 3
500m row
20 KB swings
20 ball slams
WOD
3-3-3-3-3 reps of:
Back Squat
Post:
3 attempts for max reps in 1 min
GHD Sit ups
Reverse hypers
Comments: There will be no class tomorrow. Come burn off the turkey on Friday at 9 AM or 10 AM.
11.24.09 CFNMB Daily WOD
Some faces from the 5:30 crew. Good show!
Warm up x3 of:
Jump rope 5 min
10 Walking Lunges
20 Sit ups
Strength Work:
Push Jerk
1-1-1-1
WOD
"Clean Cindy"
AMRAP 20 min of:
Power Cleans
5 Pull-ups
10 Push-ups
15 Squats
Power clean reps should match the corresponding round you are on. So if you are on round 5 you do 5 power cleans before moving on.
Comments: Pay attention to your breathing patterns during exercise.
11.23.09 CFNMB Daily WOD
A happy thumbs up post WOD.
Warm up
Dynamic Range Of Motion stretches
1000m row
Group Warm up x 3 of:
10 Deadlift
10 Med ball Cleans
10 Front Squats
WOD
"Kelly"
5 rounds for time of:
400m Run
30 Box jumps
30 Wall Ball shots
Comments: Double check the schedule this week for holiday hours starting on Wednesday Nov. 25th. Gobble Gobble!
11.21.09 CFNMB Daily WOD
WOD
Row 500M
40 Double Unders
20 HSPU
40 Box Jumps
20 Ring Dips
40 Walking Lunge Steps
20 DB Push Press
40 Burpees
20 Knees to Elbows
2 Rope climbs
Run 200m
Comments: What are some new things you will try before the end of the year? Besides CrossFit.
11.20.09 CFNMB Daily WOD
WOD
1-1-1-1-1-1-1 reps of:
Power Cleans
Post:
For time
25 Burpees
50 Double unders
Five Body Parts You May Be Able to Regrow Soon(ish)
Comments: Use tape marks on the floor to make sure your feet are ending in the correct position in the clean. Drills will make you better, not repetition of errors.
11.19.09 CFNMB Daily WOD
WOD
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Comments: How would you feel if you worked out with no clock running?
11.18.09 CFNMB Daily WOD
WOD
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
You must complete all reps before moving to next exercise.
Comments: Learn the technique, do it better, do it faster. Keep a written journal or use our online workout log in the forum.
11.17.09 CFNMB Daily WOD
WOD
3-2-1-1-1-1 reps of
Power Snatch
Post:
10 rounds for time of:
2 High box jump burpees
2 Bodyweight Deadlift
Comments: What is one of your realistic short term goals? Choose one that you can accomplish in the next 2 weeks. Possible choices: Kipping pull-up, Muscle-up, Double-under, bodyweight lifts, sub-8 min mile, etc.
11.16.09 CFNMB Daily WOD
We had 3 solid performamces from CFNMB athletes at the Fittest in Miami Challenge. Big Ups to Laura, Zelick, and Stephanie!!!
WOD
Five rounds for time of:
15 Push Jerks @ 95#/65#
15 L pull-ups
Comments: "Only those who risk going too far can possibly find out how far one can go." -- T. S. Eliot
11.14.09 CFNMB Daily WOD
WOD
Overhead Squat
1-1-1-1-1
Post:
Plank hold for as long as you can
Comments: What music do you like to listen to when you are working out?
11.13.09 CFNMB Daily WOD
WOD
AMRAP in 20min of:
Row 250 meters
21 Sumo deadlift highpull @95#/65#
15 Pull-ups
Check out this article and see if it looks familiar.
Adding high-intensity intervals to workout may yield better results
Comments: What are you doing for recovery besides not coming in to workout? Eating different foods? Vitamins? Scaling the weight? Rest?
11.12.09 CFNMB Daily WOD
WOD
"Death by 10 Meters"
With a continuous running clock, run 10M on the first minute, 20M on the second minute. Continue adding 10M every minute until you cannot complete the distance in 1min.
Comments: What is your least favorite exercise?
11.11.09 CFNMB Daily WOD
WOD
"Tommy V"
For time:
21 Thrusters @ 115#
12 15' rope ascends
15 Thrusters
9 15' rope ascends
9 Thrusters
6 15' rope ascends
Sub for rope climbs is towel pull ups. You will need to bring an extra towel to work out with today.
Comments: What is it about CrossFit that scares people at first?
11.10.09 CFNMB Daily WOD
WOD
"Grace"
30 reps for time:
Clean & Jerk @ 135#
Comments: What is your favorite lift?
11.09.09 CFNMB Daily WOD
WOD
Front Squat
3-3-3-3-3
In between each attempt do 1 min max reps of Double Unders. If you cant do DU's then work on getting at least 20 of them any way you can.
Post:
Tabata Row for distance.
Comments: All participants in the Nutrition challenge need to have their 1st week of entries in today.
11.07.09 CFNMB Daily WOD
WOD
100 Perfect push-ups
Every time you have to rest for more than 1 sec at the top or touch a knee do:
5 Power cleans @ 135#/95#
10 High Box Jumps
Comments: Have anything fun planned for the weekend?
11.06.09 CFNMB Daily WOD
WOD
4 Rounds for time
10 Thrusters @ 95#/65#
10 Knees to Elbows
200m Sprint
Comments: Those of you with holiday parties coming up, there will be plenty of temptation (junk food). Instead of eating a cupcake or finishing that leftover Halloween candy, take a picture of it and send it to us.
11.05.09 CFNMB Daily WOD
WOD
Get as many reps as possible in each exercise.
5 Minutes KB Swings @ 55#/35#
4 Minutes Double Unders
3 Minutes Ring Dips
2 Minutes Double Unders
1 Minute Burpees
Comments: Amazing efforts yesterday from everyone. Baseline times improved by an average of 2 minutes!!!!
11.04.09 CFNMB Daily WOD
WOD
"CrossFit Total"
3 attempts for max load in each lift
Back Squat
Shoulder Press
Deadlift
Post/Optional:
500m Row
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups
Comments: Stretch for at least 10min after your workouts.
11.03.09 CFNMB Daily WOD
WOD
21-18-15-12-9-6-3 reps for time:
Deadlift @ 135#/95#
GHD Sit-ups
Comments: We will be doing a CrossFit Total and a "Baseline" on Wednesday. Everyone involved in the nutrition challenge needs to have these results logged.
11.02.09 CFNMB Daily WOD
WOD
AMRAP 20
5 C2B Pull-ups
10 Power Snatches
15 Squats
Comments: The Nutrition Challenge has begun. All entries must be turned in by the end of the day. For those of you taking the challenge remember, success is but a small sacrifice of time and effort.
