Blog Archive
Posts during March 2010
03.31.10 CFNMB Workout Of The Day
READY TO GET LEAN?
CFNMB Nutrition Challenge II begins Monday, April 5th. All before pictures (taken at CFNMB), particpation form, and $20 for the Winner's Pot must be submitted no later than April 5, 2010.
Deadlift 2 Reps on the minute every minute for 10 minutes @ 85% of 1RM
Rest 5 minutes
30 Burpees for time
Post:
L-sits on Rings, accumulate 2min total time in L-sit postion. Use Dip bars if Rings are not availble.
Rest 2min
5x1min Hand Stand holds. Rest 90sec between sets.
Miami Endurance:
Intervals +
3+ Hours After CrossFit North Miami Beach Strength & Conditioning WOD
Chose ONE of The Following Sports:
Swim: 2 x 25m/y (30sec recovery, hold within 1 sec of each other) + 2 x 50m/y (30sec recovery, hold within 2 sec of each other) + 2 x 100m/y (45sec recovery, hold within 4 sec of each other) + 2 x 200m/y (1 min recovery, holding within 6 sec of each other)
Bike: 4 x 5k holding best possible pace. Not slowing more then 10sec in even/odd directions if outside. 2min recoveries.
Run: 2 x 800m holding best possible pace. Not slowing more then 3 sec. 2 min recoveries + 2 x 1k holding best possible pace. Not slowing more then 5 sec. 2 min recoveries
C2: 2 x 1k holding best possible pace. Not slowing more then 3 sec from best interval. 2 min recoveries + 2 x 1200m holding best possible pace. Not slowing more then 5 sec from best interval. 2 min recoveries
Comments: Don't forget to sign up for the CFNMB Nutrition Challenge II!
03.30.10 CFNMB Workout Of The Day
Clean & Jerk
3-3-3-3-3 Rest 2-3 minutes between sets
Rest 5 min
Front Squat
2-2-2-2 Rest 2-3 minutes between sets
Rest 5 min
3x3min AMRAP Rounds.
Rest 1min between Rounds
100m Run
5 Clapping push ups
7 Front Squat @70% of 2rm
Miami Endurance:
Rest day.
Comments: How is your progress? Are you tracking it? Can we help?
03.29.10 CFNMB Workout Of The Day
Five rounds for time of:
40 Double-unders
30 Box jumps @24'
20 One Arm DB Swings @40#/20# (alternating)
**No Subs for Double Unders**
Post:
2 x 25 GHD Sit-ups
2 x 25 Barbell Russian Twists
Miami Endurance:
5 4 3 2 1 min
3+ Hours After CrossFit North Miami Beach Strength & Conditioning WOD
For Distance, All Sports:5 min on/5 min off, 4 min on/4 min off, 3 min on/3 min off, 2 min on/2 min off, 1 min on/1 min off
Comments: Happy Passover!!
03.27.10 CFNMB Workout Of The Day
"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
Miami Endurance
Rest Day
Comments: We run in the rain...no excuses.
03.26.10 CFNMB Workout Of The Day
Snatch
3-3-3-1-1-1
Rest 2-4 minutes between each set.
AMRAP 5
SINGLES MATCH:
Two people match up and compete for max rep Double Unders in five minutes. Competitor One completes as many Double Unders in the time it takes Competitor Two to complete 10 Burpees. Roles are then reversed.
Miami Endurance:
Time Trial D19
Choose ONE of The Following Sports...
Swim: SC & LC: 500m TT, U: 1000mTT
Bike: SC: 12mile TT, LC: 25mile TT, U: 30mile TT
Run: SC: 5k, LC: 10k or 10mile TT (choice) U: 13.1mile TT
C2: 8k TT
Comments: The weather is warming up, ready for the return of the Beach WOD?
03.25.10 CFNMB Workout Of The Day
The 5:30 looking good!
Complete as many rounds in 20 minutes as you can of:
15 Back extensions
15 Knees to elbows
15 Overhead Squats @95#/65#
Miami Endurance:
Rest day.
Comments: Good showing at all the afternoon classes.
03.24.10 CFNMB Workout Of The Day
Shoulder Press
5-5-5
Bench Press
3-3-3
Rest 5 minutes then,
Three rounds for time of:
10 Deadlifts @275#
50 Double-unders
Sub for Double-unders is Tuck Jumps. Knees must come up past the waistline during the Tuck Jumps.
Miami Endurance:
8-4-2- min sprints
3 + Hours After CrossFit North Miami Beach WOD
Choose ONE of The Following Sports
Swim, Bike, Run, C2
Swim: 8min of 25yrds on 30 sec, Rest 4min then, 4 min of 25yrds on 30 sec, Rest 2 min then, 2 min of 25yrd on 30 sec.
Bike: 8min of 300m on 30sec, Rest 4 min then, 4 min of 300m on 30 sec, Rest 2 min then, 2 min of 300m on 30 sec.
Run: 8 min of 100m on 30 sec, Rest 4 min then. 4 min of 100m sprints on 30sec, Rest 2 min then, 2 min of 100m sprints on 30 sec.
C2: 8min of 115m on 30 sec, Rest 4 min then, 4 min of 115m on 30 sec, Rest 2 min then, 2 min of 115m on 30 sec.
Comments: Are you falling short on your nutrition? If so, what are the problems?
03.23.10 CFNMB Workout Of The Day
"Grace"
For Time:
30 Clean and Jerks @135#/95#
Compare to 11/10/09
Post:
AMRAP 3min of:
3 Burpees
200m Run
Miami Endurance:
Rest day.
Comments: What do you do on your rest day? Besides "rest"...
03.22.10 CFNMB Workout Of The Day
Back Squat
5-5-5-5-5
Rest 2-4min between sets
then,
"Tabata This!"
20x10x8 of the following.
Row
Rest 1 minute
Squat
Rest 1 minute
Pull-up
Rest 1 minute
Push-up
Rest 1 minute
Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".
Miami Endurance:
6x3min, alt Rest
3+ Hours After CrossFit North Miami Beach WOD
Choose ONE of The Following Sports:
Swim, Bike, Run, C2
6x3 min intervals
Rest 1 min on intervals #1, 3 and 5. Rest 3 min on intervals #2 and 4.
Hold maximal distance possible on each of the 3 min intervals.
Comments: Congrats to Jeremy and Lauren, they got hitched!!
03.20.10 CFNMB Workout Of The Day
L.D. crushes "Badger"!
Skillwork
Pick your weakest skill and work on it for 10min.
Rest as needed.
3 Rounds for time of:
50 Abmat sit-ups
40 Back extensions
30 GHD sit-ups
20 Stiff leg deadlifts, @95#/65# pounds
10 Toes to bar
Miami Endurance:
Rest day.
Comments: Are there any changes you would like to see in the gym? Open suggestions...
03.19.10 CFNMB Workout Of The Day
For time:
In Teams of 3
150 KB swings @55#/35#
75 Inbred cousins
150 Box Jumps
75 Ring dips
150 Burpees
75 HSPU
150 Waiter's Lunges @ 35#
300 Double Unders
Miami Endurance:
30:20x8
3+ Hours After CrossFit North Miami Beach Strength and Conditioning WOD
Choose ONE Of the Following Sports:
30 Second On, 20 Seconds Off, 8 Rounds, All Out Effort
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!
C2:Row 30:20x8
Comments: Integrity-the quality of having a sense of honesty and truthfulness in regard to the motivations for one's actions. When a coach takes away a rep it is because the movement was performed incorrectly; they are helping you to identify errors in your execution. Corrections then must be made by you. If at this point you continue to perform movements incorrectly and count them as reps, you are only degrading your training and future performance. Range of motion standards are laid out as a guidline for you to get better, adhere to them.
03.18.10 CFNMB Workout Of The Day
"Badger"
3 Rounds for time:
30 Squat Cleans @95#/65#
30 Pull-ups
Run 800 meters
Rest as needed,
1Min max rep GHD sit ups
Miami Endurance:
Rest Day.
Comments: What did everyone do for St. Patty's?
03.17.10 CFNMB Workout Of The Day
Asafa Powell slow motion sprint.
Power Clean:
5-5-5-3-3-1
Rest as needed
4 Rounds for time of:
15 SDHP @75#/55#
15 Sit-Ups
5 Push Jerks @155#/105#
Miami Endurance:
Tempo 85-90% RPE
Anerobic Strength and Conditioning Rest Day
Choose ONE of The Following Sports:
Swim: SC: 8min- LC: 12min- U: 20min
Bike: SC: 20min- LC: 30min- U: 50min
Run: SC: 12min- LC: 20min- U: 30min
C2: SC: 8 min- LC: 12min- U: 20min
Comments: We will be meeting for a beach run on Saturday @8am located at 163rd St and Collins. Let us know if you are in so we can get a head count.
Next Event: Nautica South Beach Triathlon. We have athletes competing!
03.16.10 CFNMB Workout Of The Day
"Nancy"
5 rounds for time:
400m Run
15 Overhead Squats @95#/65#
Miami Endurance
Rest day.
Comments: What inspires you?
03.15.10 CFNMB Workout Of The Day
Turkish Get Ups
Take 15 mins and work up to a few heavy sets of 3 reps per side
WOD:
Florida Sectional Workout 2
3 Minutes Max Box Jump @ 24"/20"
1 Minute Rest
3 Minutes Pull-Ups
1 Minute Rest
3 Minutes Thrusters @ 115#/85#
Score = Total reps for all 3 exercises
Miami Endurance:
3+ Hours BeforeCrossFit North Miami Beach WOD
Choose ONE of The Following Sports:
Swim: 2x50m using times from 03/06/10 holding pace Rest 60 sec then, 4 x 100m/y at best possible pace. Never slowing more than 3 sec per 100m/y + 3 x 200m/y at best possible pace. Never slowing more than 3 sec per 200m. Recover 30sec for 100m/y. Recover 1 min for 200m/y
Bike: 2x1/4mile using times from 03/06/10 holding pace Rest 60se then. 4 x 2 miles holding best possible pace. Never slowing more than 5sec in even/odd directions (if done outside). 2min recoveries.
Run: 2x200m using times from 03/06/10 holding pace rest 60 sec then,6 x 400m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries
C2:2x250m using times from 03/06/10 holding pace rest 60sec then, 6 x 500m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries.
Comments: ***Please note the changes to CrossFit NMB class times***
03.13.10 CFNMB Workout Of The Day
Weighted Dips:
5-5-5-5-5
WOD:
Every 2 minutes for 5 rounds of:
150m Sprint
8 Burpees
Max Rep Kettlebell Swings 70#/45#
Score = Total Kettlebell Swings
**Courtesy of Florida Sectionals**
Miami Endurance:
Choose ONE Of the Following Sports:
Cover as much Distance as possible
Swim:SC 12min, LC-U 25min
Bike:SC 20min, LC-U 40min
Run:SC 15min, LC-U 40min
C2:SC 15min, LC- U 25min
Comments: Good luck at Sectionals Jonas!!! Steve, I and all of CFNMB love you and wish you the best!!!
03.12.10 CFNMB Workout Of The Day
Snatch
5-5-5-3-3-3
Rest 5 minutes
AMRAP 8min of:
7 Clapping Push-ups
15 Waiter's Lunge steps @45#/25# (plates)
Miami Endurance:
3+ Hours After CrossFit North Miami Beach Strength & Conditioning WOD
"A solid warm up is advised"
Swim:4x50m hold within 2-3sec, Rest 60 sec between intervals then,
2x100m hold within 2-3sec, Rest 60 sec between intervals.
Rest 2 min
Sprint 5 sec on, 30sec off, Complete 400m in this rep scheme. Stopping in the middle of the pool is expected.
Run: 4x200m hold within 2-3sec, Rest 60sec between intervals then,
2x400m hold within 2-3sec, Rest 60sec between intervals.
Rest 3min
Sprint 5sec on, 30 sec off, Complete 600m in this rep scheme. Extra steps taken to slow down on each sprint must be walked back to your stopping point during the rest.
Bike: 4x1/4mile hold within 2-3sec Rest 60sec between intervals then,
2x1/2 mile hold within 2-3sec, Rest 60sec between intervals.
Rest 3min
Sprint 5sec on, 30sec off, complete 1mile in this rep scheme, Dead stop and start on the sprints, no rolling starts. Use a gear that will let you accelerate quickly.
C2: 4x250m hold within 2-3sec Rest 60sec between intervals then,
2x500m hold within 2-3sec Rest 60sec between intervals
Rest 2min
Sprint 5sec on, 30sec off, complete 1000m in this rep scheme. Minus out roll out meters on each sprint for an accurate 1000m.
Comments: Make sure to check the schedule for time changes next week. Also...good luck to all competitors at the Florida Sectionals this weekend!!
03.11.10 CFNMB Workout Of The Day
WOD:
30 Burpees
30 C2B Pull Ups
30 Deadlifts @275#/185#
Run 1 Mile
Max Rep Burpees
Your score is the total number of burpees after the run.
20min Time limit.
Miami Endurance
Rest day.
Comments: I see many of you have goals on the whiteboard which you are trying to reach by April. In addition to the goals, I often get questions about ways to improve kips, muscle-ups, cleans, double unders, etc. I have coached many, if not all of you, through the progressions required to achieve certain skills. Usually there is immediate improvement on the movement. Other times, the skillwork gets abandoned due to frustration or inconsistency. This is where I would like to discuss with you HOW to approach the new goals you've set for yourself. First, "Are your goals realistic?" Well, one has to first look at how much time they have to invest in making these goals happen. Since everyone has at least 5 minutes a day... ALL of your goals are realistic. Second, and more importantly, "Are YOU willing to make the time to make these things happen?" How do you spend the first 5 minutes in the gym? How do you spend the last 5 minutes? Is your WOD time more important than performing the movement correctly? You have only one hour a day in here to spend on making yourself better. Don't let the time escape. Skillwork must be watered with your time for it to flourish.
03.10.10 CFNMB Workout Of The Day
Supine Bench Press
5-5-5
Rest 2 min between sets
WOD
7 RFT:
7 Squat Cleans @95#/65#
14 Box Jumps @ 24"
Miami Endurance
Change the Stimulus Time Trial
3+ Hours After CrossFit North Miami Beach Strength & Conditioning WOD
Choose ONE of The Following Sports:
Swim, Bike, Run, C2
Maximal Effort Required!
Swim: 500m, add aT-shirt, parachute or Boots & Utes for drag, 1st 250m, with pull paddles, 2nd, without paddles.
Bike: 1 mile Hill climb, Remain out of the Saddle for the entire climb,Incline between 6-12%
Run: 1 mile Hill climb, Incline between 6-12%. First 1/2mile, Run backwards,2nd 1/2 mile Run Forward.
C2: 2000m, Damper setting between 5-8, Turn hands under, Palms up.
Comments: Below is an inspirational article written by James Fitzgerald of Optimum Training Performance in Canada.
"Get Comfortable with Uncomfortable"
There is more to improvements in physical work capacity than meets the eye.
I first thought that exercise only made our muscles more able, our hearts sustain and our minds free. When I first started introducing people to a component of intensity, I would see changes and outcomes moreso at a psycho-social level than at the physical level.
I thought that there must have been something to the exercise that was causing this.
I have discovered over time that the point at which a person reaches a certain level of intensity is when exercise becomes a "spiritual" thing for them.
Their friends call it obsession, I call it discipline. An act in which they search out ways to get outside of the normal homeostasis a lot of folks seem to be comfortable with today.
When exercising, I have direct evidence that for those that get to limits that are safe but outside of their comfort zone, these individuals become "stronger, more confident" people on multiple levels.
Getting uncomfortable is different for everyone. For one it may mean stepping in our doors, for another it may be breathing hard for the first time since they were a child and for another it may mean teetering on the edge of performance and injury.
Whatever the case, it is important to get uncomfortable and over time create a comfort with this state of being. I can attest that it makes it all worthwhile in the end.
Recently a beginning client mentioned she was going to make the step to go to the local community gym and do her OPT workouts there as she felt confident enough after doing it in her basement.
Another example was an online client of mine who has agreed to change his life that required changes in his job in order to move forward.
And finally, one long time client had gotten to the point where she felt that it was time to compete at a fitness competition after her long journey with self perception challenges.
All of these examples are of folks that are stepping into another realm and making it happen; a realm that requires some discomfort, and that is OK.
James
03.09.10 CFNMB Workout Of The Day
Max rounds and reps in 8 minutes of:
4 Handstand push-ups
8 Kettlebell swing @70#/45#
12 GHD situps
Miami Endurance
Rest day.
Comments: What exercises would you like to see in the upcoming week?
03.08.10 CFNMB Workout Of The Day
Front Squat
1-10-1-20-1-30 reps
The sets of 1 should be 90-100% of your 1 rep max. The 10 rep set should be close to 75% of your 1 rep max. The 20 rep set should be close to 50% of your 1 rep max. The 30 rep set should be close to 35-40% of your 1 rep max. If you do not know your 1 rep max then you will be working on form. Rest 2-4 min between sets
Miami Endurance
Baseline 8x
3+ Hours Before CrossFit North Miami Beach Strength & Conditioning WOD or CrossFit Main Site WOD
Choose ONE of The Following Sports:
"Sprint efforts but be Consistent, your times will be used in the upcoming weeks".
Swim: 8x50m/y, hold within 2-3 sec or Foul. Rest 90sec between Intervals
Bike: 8x1/4mile, hold within 2-3 sec or Foul. Rest 90sec between Intervals
Run: 8x200m, hold within 2-3 sec or Foul. Rest 90sec between Intervals
C2: 8x250m, hold within 2-3 sec or Foul. Rest 90sec between Intervals
Foul= Bottom of lunge Isometric holds 90sec Right leg, 90sec Left leg, back knee hovers just above the ground!
Comments: After this week we are cancelling the 9am lifting class until further notice. This does not affect the regularly scheduled 9am WOD.
03.07.10 CFNMB Workout Of The Day
Rest Day
Today, try something that you've never done.
03.06.10 CFNMB Workout Of The Day
"Big Purple 400"
For Time:
10 Renegade Man Makers @35#/20# (each DB)
100m Run
20 Box Jumps @24"
200m Run
30 Weighted Lunges @35#/20#
300m Run
40 Double Unders
400m Run
40 Double Unders
300m Run
Continue back down until you get to
10 Renegade Man Makers
*Finish with 1 min max reps of DB push press @35#/20# (each)
Miami Endurance
Rest Day.
Comments: If you need a rest day and just can't stay away from the gym, scale the WOD down in weight and/or reps.
03.05.10 CFNMB Workout Of The Day
For time:
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups
Rest as needed
Max reps in 1 min of GHD Back extensions.
Miami Endurance
90:90x6
3+ Hours After CrossFit North Miami Beach Strength & Conditioning WOD
Choose ONE Of the following Sports then do:
Swim, Bike, Run,C2
All out Efforts!
90 seconds on, 90 seconds off x 6
Cover as much Distance as possible in each of the 90 sec intervals.
Comments: How much does getting better mean to you?
03.04.10 CFNMB Workout Of The Day
Five rounds for reps of:
1 min Wall ball shots, 20 pound
1 min 15 foot rope climb
Run 400m
Rest
Start each round exactly six minutes apart. Your rest period is whatever remains after the run.
Finish with 2 x 200m touch and go.
Miami Endurance
Rest Day.
Comments: Almost the end of the week. How are those goals coming??;)
03.03.10 CFNMB Workout Of The Day
CrossFit Total
3 attempts for a 1 rep max in each of the following lifts:
Back Squat
Shoulder Press
Deadlift
Miami Endurance
Tempo 85-95%
Anaerobic Endurance Strength and Conditioning Rest Day
Choose ONE Of The Following Sports
Swim: 1000m/y total: at 85% for first 500m/y then pick it up to 95% on the last 500m/y
Bike: 20 miles total: at 85% for first 10 miles then pick it up to 95% on the last 10 miles
Run: 10k total: at 85% for first 5k then pick it up to 95% on the last 5k
C2: 3000m total: at 85% first 1500m recover 1min, then 95% for second 1500m
Comments: Sectionals are next week. Spectators are welcome.
03.02.10 CFNMB Workout Of The Day
"Elizabeth"
21-15-9 reps for time of:
Clean @135#/95#
Ring dips
Miami Endurance:
Rest Day.
Comments: Do you find yourself talking about CrossFit everywhere you go?
03.01.10 CFNMB Workout Of The Day
The Man to beat in the 4:30pm class.
"Airforce WOD"
For time:
20 Thrusters @95#/65#
20 Sumo Deadlift High Pulls @95#/65#
20 Push Jerks @95#/65#
20 Overhead Squats @95#/65#
20 Front Squats @95#/65#
Begin with 4 burpees and every minute on the minute drop the bar and do 4 burpees until all reps and exersices are completed.
Miami Endurance
1 minute ladder
3+ Hours After Anaerobic Endurance Strength & Conditioning WOD
Choose ONE of the Following Sports:
Swim, Bike Run, C2
All Out Efforts.
1min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on 20 sec off, 1 min on, 10 sec off, then go back up the ladder until you finish with 1 min on, 50 sec off, 1 min on.
Comments: Consistency will be your best friend this week. No missed Reps, no missed workouts, no cheat meals.
