Blog Archive
Posts during December 2009
12.31.09 CFNMB Daily WOD
WARM UP
3x
15 KB swings
20 Overhead walking lunge steps
30 Box jumps
STRENGTH
Weighted Pull-ups
3-3-3-1-1
WOD
For time in teams of 3:
Row 5000m
You can switch at any time and at any interval.
Comments: Be safe out there tonight.
12.30.09 CFNMB Daily WOD
WARM UP
DROM
Run 400m
3 x 15 sit-ups
SKILLWORK
Pistols
WOD
AMRAP 20 min of:
"MARY"
5 Handstand Push-ups
10 One legged squats/alternating
15 Pull-ups
Comments: Use a pole or wall to stabilize for the pistols.
12.29.09 CFNMB Daily WOD
WARM UP
DROM
Running Drills part II
STRENGTH
Deadlift
5-5-5-3-3
WOD
Tabata Mash up of:
Deadlift @60% of 3rm
Burpees
Comments: Is the mental side of long distance running harder than the physical? Maybe?
12.28.09 CFNMB Daily WOD
WARM UP
Running Drills
3 x 15 Scorpion stretches
STRENGTH
Front Squat
3-3-3-3
WOD
4 Rounds for time of:
Row 250 meters
Sumo deadlift highpull 95 pounds, 21 reps
Pull-ups 15 reps
Comments: There is still time to get a pr before 2009 comes to a close.
12.26.09 CFNMB Daily WOD
WARM UP
5 minutes of
"Cindy"
5 Pull-ups
10 Push-ups
15 Squats
WOD
Press
1-1-1-1-1
Push Press
3-3-3-3-3
Push Jerk
5-5-5-5-5
Comments: Did everyone get what they wanted for X-mas? 2010 coming up!!!
12.25.09 CFNMB Daily WOD
Merry Christmas from everyone at CrossFit North Miami Beach. We wish all of our athletes the very best.
NO CLASSES TODAY. HO HO HO!!!!!
12.24.09 CFNMB Daily WOD
WARM UP
Row 1000m
Jump rope 3min
SKILLWORK
Muscle-up drills
WOD
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Comments: We will be very strict with the form today. Reps will not count unless arms are fully extended and chin clears the bar. Do I hear sleigh bells?? :)
12.23.09 CFNMB Daily WOD
The best reason to workout.
WARM UP
Hip mobility drills 5 min
2x of:
10 Knees to elbows
10 Floor wipers
10 Mountain climbers
WOD
For time:
50 Ring Dips
Run 400 meters
50 Push-ups
Run 400 meters
50 Handstand push-ups
Run 400 meters
Push-ups are honest push-ups. Handstand push-ups are "nose to floor".
Comments: Ho Ho Ho!
12.22.09 CFNMB Daily WOD
WARM UP
500m Row
3 x 15 Slamball/Rest :30sec with ball overhead
400m Run
STRENGTH
Hang Power Clean
5-5-5-3-3
WOD
Front Squat Medly
Max Reps @185#/135#
Max Reps @135#/95#
Max Reps @95#/65#
Comments: Is everyone stretching at home as well as post WOD?
12.21.09 CFNMB Daily WOD
The lost and found is turning up some interesting items. Maybe the owner of this powder left it for real food.
WARM UP
DROM stretches
Burgener Warm Up (see Mike's Gym)
SKILLWORK
3-5 attempts to find you highest vertical jump.
WOD
for time:
"Isabel"
30 Snatches @135#
Comments: The "Muscle Up Club" is not a "Boys Only Club", ladies get your name on the board!
12.19.09 CFNMB Daily WOD
WARM UP
DROM
3 x Broad jumps/length of gym
6 x Bear crawl/length of gym
STRENGTH
Overhead Squat
3-3-3-3
WOD
4 rounds for time of:
800m run
Rest as needed between rounds.
Comments: Go fast and hard on these runs. Push yourself.
12.18.09 CFNMB Daily WOD
WARM UP
10min Jump rope
3 x 15 Back Extentions
STRENGTH
Split Jerk
3-3-3
WOD
3 rounds for time
10 Renegade man makers
20 Weighted lunge steps
Comments: Has anyone tried anything new or exciting things lately? Did you reach your goals for 2009?
12.17.09 CFNMB Daily WOD
WARM UP
2x Row 250
10x Hip mobility stretches/each side
200m run
STRENGTH
Supine Bench Press
3-3-3-3
WOD
10,9,8,7,6,5,4,3,2,1 reps for time of:
Weighted Sit-ups
Floor Press @approximately 50% of your 3 rep max
C2B Pull-ups
Comments: What do you want for Christmas?
12.16.09 CFNMB Daily WOD
Warm up
DROM Stretches
400m run
3 x 90 seconds of alternating:
Hallow Rocks
Super Man's
Mountain climbers
Skillwork
Turkish Get-ups
WOD
5 rounds for time of:
50 Double unders
20 Wall Ball shots
3 Power Cleans @185#/135#
1 Rope ascent
Comments: Scale this one accordingly so you can go hard and fast.
12.15.09 CFNMB Daily WOD
Warm up
DROM stretches
3x
20 Jumping Lunges
500m Row
WOD
5-5-5-3-3-3 reps of:
Back Squat
Post
AMRAP 15min of:
200m Run
5 Snatch grip Deadlift @1.25x Bodyweight
5 Handstand Push-ups
Comments: How good is your running? Would anyone be interested in a running workshop on Saturdays?
12.14.09 CFNMB Daily WOD
CrossFit gets a thumbs up from the man of the hour after he did "Fran" for the first time. Hope to see him again soon.
Warm up
DROM stretches
3 x of:
10 Squats
10 Knees to Elbows
10 Push-ups
Skillwork
Burgener Warm Up & Skill Transfer
WOD
"Joshie"
3 rounds for time
21 DB Squat Snatch right arm @40#
21 L Pull-ups
21 DB Squat Snatch left arm @40#
21 L Pull-ups
Optional: Max reps of GHD sit ups
Comments: Sorry about the late post.
12.12.09 CFNMB Daily WOD
Warm up
DROM stretches
3x of:
250m Row
20 Inbred cousins/rest 15 sec with ball overhead
Strength
Weighted Pull-ups
3-3-3-3
WOD
"Team Filthy 50"
Teams of 3 complete 150 reps of each exercise. Only one person can be working at a time.
For time:
150 Box Jumps
150 Jumping Pull-ups
150 KB swings @35#/25#
150 Walking Lunge steps
150 Knees to Elbows
150 Push Press @45#/35#
150 Back Extensions
150 Wall Ball shots @20#/14#
150 Burpees
150 Double Unders
Comments: Start thinking of new goals for yourself in the new year. Can we help??
12.11.09 CFNMB Daily WOD
Post WOD stretch.
Warm up
DROM stretches
3 x of:
Farmers carries-length of gym x 2
Broad jumps-length of gym x 2
Skillwork
10 min of Pistols
Use a wall or a pole to stabilize yourself. No bands.
WOD
Do 1 exersice for 2 minutes, then rest for 2 minutes before moving to the next exersice.
As many reps as you can of:
Sumo Deadlift High Pull @75#/55#
Double Unders
Clapping Push-ups
Overhead Squats @95#/65#
Comments: There will not be a group ride this weekend. Congrats to my brother Adam and my new sister Sara on their wedding this weekend.
12.10.09 CFNMB Daily WOD
Warm up
DROM stretches
Hip mobility drills
Strength
Press
5-5-5-5
WOD
Run 200m
40 Burpees
Run 400m
30 Burpees
Run 600m
20 Burpees
Run 1000m
10 Burpees
Comments: Good job to everyone hitting a new PR this week!
12.09.09 CFNMB Daily WOD
Steve with a P.R.!!
Warm Up
DROM stretches
Run 400m
3x of:
10 Push-ups
10 Pull-ups
10 Squats
WOD
"Nasty Girls"
3 Rounds for time of:
50 Squats
7 Muscle-ups
10 Hang power cleans @ 135#
Comments: Saturday there will be a team wod if there are enough people.
12.08.09 CFNMB Daily WOD
Warm up
DROM stretches
1000m row for time
WOD
Deadlift
3-3-3-1-1-1
Post:
AMRAP 15min of:
15 Double-unders
15 GHD Sit-ups
15 Back extensions
Comments: What is everyone doing for the holidays?
12.07.09 CFNMB Daily WOD
Warm up
DROM stretches
3 rounds of
200m run
50m Sprint
WOD
"Fran"
21-15-9 reps for time of:
Thrusters @95#/65#
Pull-ups
Comments: What CrossFit skill is your #1 priority? Are there any you do not want to master?
12.05.09 CFNMB Daily WOD
Warm up
DROM
3 Rounds of:
Monkey bars- Everyone line up and get as far as you can.
15 Hallow Rocks
Walking lunges-length of gym
Strength Work
Hang Power Clean
5-5-5-3-3-3
WOD
AMRAP 20min of:
25 Toes to bar
15 Push Press @ 95#/65#
Comments: What was the most outrageous display you saw at Art Basel?
12.04.09 CFNMB Daily WOD
Nice shirts girls!!
Warm up
3 x 15 GHD back extensions (sub=Good Mornings w/45#)
Row 500m
3 x 15 Slam wall ball shots
WOD
'Lumberjack 20'
20 Deadlifts @275#
Run 400m
20 KB swings @70#
Run 400m
20 Overhead Squats @115#
Run 400m
20 Burpees
Run 400m
20 C2B Pullups
Run 400m
20 Box jumps @24"
Run 400m
20 DB Squat Cleans @45# each
Run 400m
There will be a scaled version of this wod so everyone can participate. Please don't jump in at the rx if you cannot complete the entire workout.
Comments: This is a memorial WOD for the victims of the Ft. Hood shootings. There is still time to donate HERE.
12.03.09 CFNMB Daily WOD
Group warm up:
We will be doing various mobility drills, body weight movements and light weights
WOD
For time:
30 Muscle-Ups
If you cannot do a muscle up you will be doing skillwork.
12.02.09 CFNMB Daily WOD
.jpg)
Warm up
20 Standing floor wipers
25 x 3 Sit-ups/rest in V-sit for 10 sec.
30 Box Jumps
Strength:
Muscle Snatch
5-5-5-5-5
WOD
4 rounds for time:
30 OH squats @ 45#/35#
20 Strict press @ 45#/35
10 Burpees
Comments: Do you feel pressure to do the WODs as Rx? Do you think it is better to try rx and then have to scale down in the middle of the workout?
12.01.09 CFNMB Daily WOD
Warm up x 3
D.R.O.M. stretches
500m row
5 min jump rope
20 scissor kicks
WOD
"Helen"
3 rounds for time:
400m Run
21 KB swings @ 55#/35#
12 Pull-ups
Comments: Looking like we will get a bike ride going on Sunday. Let me know if you are in for a 30mi ride.
