Blog Archive

04.29.10 CFNMB Workout Of The Day

We miss you Max!

For Time:

1000m Row

25-20-15

Knees to Elbows

Burpee Wall Ball

Post:

50m of standing broad jumps. There will be a penalty for every number over 18 jumps.

Miami Endurance:

Rest day.

Comments: We need a name for our 500m trail/street run. Post all suggestions and we will pick the best one. This one is for keeps.

(15) comments »

04.28.10 CFNMB Workout Of The Day

Back Squat

7-5-5 (Rest 3 minutes between sets.)

Weighted Pull ups

5-5-3-3 (Rest 3 minutes between sets.)

Split Jerks

3-3-1-1-1 (Rest 3 minutes between sets)

Post:

20:10x4 Run for total distance.

Miami Endurance:

lactate Shuttle

3+ Hours Before CrossFit North Miami Beach WOD.

Choose ONE of the Following Sports:

Swim, Bike, Run, C2

5 Min on, 2:30 Min off, 6 Min on, 3 Min off, 7 Min on.. Done.

All out maximal efforts!

Comments: How does "Virtuosity" apply in your workouts?

(6) comments »

04.27.10 CFNMB Workout Of The Day

"McGhee"

Complete as many rounds in 30 minutes as you can of:

5 Deadlifts @275#

13 Push-ups

9 Box jumps @24"

Miami Endurance:

Rest day.

Comments: What did you eat today?

(7) comments »

04.26.10 CFNMB Workout Of The Day

For Time:

10 Thrusters @135#/95#

50 Double Unders

8 Thrusters

40 Double Unders

6 Thrusters

30 Double Unders

4 Thrusters

20 Double Unders

2 Thrusters

10 Double Unders

Post:

2 min max rep Sit ups

1 min max rep Push up

Miami Endurance:

10x Sprints

3+ Hours After CrossFit North Miami Beach's WOD

Choose ONE of The Following Sports:

Swim: 20 x 25m/y all out sprints from mid pool start and finish… NO WALL STARTS. 1 min recoveries.

Bike: 8 x 1k all out sprints w/ 2 min recoveries.

Run: 10 x 100m all out sprints with 90 sec recoveries.

C2: 10 x 125m all out Sprints w/ 1 min recoveries.

Comments: The heat is comming back, make sure you are drinking enough water throughout the day.

04.25.10 CFNMB Workout Of The Day

Rest Day

Enjoy

04.24.10 CFNMB Workout Of The Day

2 Rounds For Time:

1000m Run

10 Man Makers @ 40#/20#

20 Dumbell Swings @ 40#/20#

30 Weighted Step Ups @ 40#/20#

40 Push Press @ 40#/20#

***All exercises, with the exception of the Run, are to be done with two 40#/20# dumbells***

Miami Endurance:

Rest day.

Comments: We are meeting for a 30 mile ride at Citybikes in Aventura @7am. All levels are welcome.

Buddy Lee's intro to Double Unders

04.23.10 CFNMB Workout Of The Day

Hang Power Clean

3-3-3-3-3

AMRAP 8min of:

7 Ring Dips

13 Wall Ball Shots

Rest 5 min then

AMRAP 8min of:

13 Box Jumps @32"

7 SDHP @95#/65#

Miami Endurance:

10x's Intervals 5x Rest

3+ Hours After CrossFit North Miami Beach Strength & Conditioning WOD

Choose ONE of The Following Sports: All out efforts.

Swim: 10 x 50m/y with 5 times the recovery (if it takes you 30 seconds to swim 50m/y then you rest 2:30).

Bike: 10 x 1/4 mile with 5 times the recovery (if it takes 30 seconds to bike the 1/4 mile then you recover 2:30)

Run: 10 x 200m with 5 times the recovery (if it takes 40 seconds to run the 200m then you recover 3:20)

C2: 10 x 250m with 5 times the recovery (if it takes 45 seconds to row 250m then you recover 3:45)

04.22.10 CFNMB Workout Of The Day

For Time:

1500m Row

150 Mountain Climbers

100m Farmer's Carry @ 40#/20# per hand

800m Run

Post:

3 x 20 Floor wipers

3 x 10 Saxon side bends

Miami Endurance

Rest day.

Comments: We are bringing back the "DNF".

The Nutritional Lowdown On KFC's Double Down

04.21.10 CFNMB Workout Of The Day

5 Rounds For Time Of:

40 Double Unders

30 Box Jumps @ 24"/18"

20 Kettlebell Swings @ 55#/35#

Miami Endurance

Tosh

3+ Hours After CrossFit North Miami Beach WOD

Choose ONE of the Following Sports:

Swim: 3x(50m/y + 100m/y + 200m/y)

Bike: 3x( 1/2mile + 1 mile+ 2 mile)

Run: 3x( 200m + 400m+ 600m)

C2: 3x( 250m +500m+ 750m)

Rest the exact time it takes you to do each interval in each set. EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.

Comments: Practice those double unders.

(7) comments »

04.20.10 CFNMB Workout Of The Day

21-15-9 Reps For Time of:

Deadlift @225#/155#

Overhead Squat @135#/90#

Post:

8 x 100M Sprint (50 Down and 50 Back)

90 sec. rest between efforts.

Miami Endurance:

Rest day.

Comments: We have notebooks in the office for you to log your workouts. We will no longer be taking pictures of the whiteboard. Log your workouts in notebooks and/or the comments section.

(8) comments »

04.19.10 CFNMB Workout Of The Day

Front Squat

3-3-3 (rest 2 minutes between sets)

then,

"Barbara"

5 Rounds for time of:

20 Pullups

30 Pushups

40 Situps

50 Squats

Rest 3 minutes between each round.

Miami Endurance:

2x By Time

3+ Hours After CrossFit North Miami Beach Strength & Conditioning WOD

Choose ONE of the Following sports:

Swim: 2x8 min, Rest 2 min Between intervals

Bike: 2x15 min, Rest 2 min Between intervals

Run: 2x12min, Rest 2 min Between intervals

C2: 2x8min, Rest 2 min Between intervals

Cover as much distance as possible in each of the 2 intervals.

Comments: Does the weather influence your appetite?

(4) comments »

04.17.10 CFNMB Workout Of The Day

For time:

10 Dumbbell Clean & Jerks

1 Weighted pull-up

9 Dumbbell Clean & Jerks

2 Weighted pull-ups

8 Dumbbell Clean & Jerks

3 Weighted pull-ups

7 Dumbbell Clean & Jerks

4 Weighted pull-ups

6 Dumbbell Clean & Jerks

5 Weighted pull-ups

5 Dumbbell Clean & Jerks

6 Weighted pull-ups

4 Dumbbell Clean & Jerks

7 Weighted pull-ups

3 Dumbbell Clean & Jerks

8 Weighted pull-ups

2 Dumbbell Clean & Jerks

9 Weighted pull-ups

1 Dumbbell Clean & Jerks

10 Weighted pull-ups

Use 25, 45, or 65 pound dumbbells. Use one of the C&J dumbbells as the load for the weighted pull-ups. Placing the dumbbell between legs crossed at the ankles works very well.

If you cannot do weighted pull-ups then do weighted bar hangs for max time.

Post:

3 attempts at max height box jump

Miami Endurance:

Rest day.

04.16.10 CFNMB Workout Of The Day

Against a 6min continuously running clock:

800m Run

Max rep Overhead Squat @115#/75#

Your score is the total number of OH squats you do after the run.

Post:

3 rounds of:

7 Strict Toes to bar (no kipping)

15 Ring dips

30 Sit ups

Miami Endurance:

CrossFit North Miami Beach Strength and Conditioning rest day

Choose ONE of the Following Sports:

Tempo, 90% of your best TT time for your specific distance:

Swim: SC:300m LC:500m U: 800m

Bike: SC:10miles LC: 15miles U:20miles

Run: SC: 2mile LC:5k U:15k

C2: SC: 3k LC:5k U:8k

Comments: Are there any changes you would like to see in the gym?

Arnold and the Deadlift Burpee Wod at the CrossFit Sectionals

04.15.10 CFNMB Workout Of The Day

Back Squat

5-5-5 (rest 2-4 minutes bet. sets)

For Time:

500m Row

150 Double Unders

50 Burpees

Post:

3 Rope Climbs

Miami Endurance:

Rest day.

Comments: How is the Nutrition Challenge going?

(3) comments »

04.14.10 CFNMB Workout Of The Day

Five rounds for time of:

"DT"

12 Deadlift @155#/105#

9 Hang power clean @155#/105#

6 Push jerk @155/105#

Miami Endurance:

120:60x6

3+ Hours After CrossFit North Miami Beach Strength & Conditioning WOD

Choose ONE of the following sports

Swim, Bike, Run C2

Goal is to use maximum effort for 2 min interval.

120:60 x 6

or 2 min on 1 minute off x 6

Cover as much distance as possible on each interval.

Jason Khalipa does D.T. in 6:16

Comments: Learn the moves, do them better, then do them faster.

04.13.10 CFNMB Workout Of The Day

For time:

20 wallballs

30 burpee broadjumps

30 pushpress

30 ball swings

30 squats

20 wallballs

600 m w/ball

-All exercises are to be done with the med ball. If ball is dropped then progression must stop. Every time the ball is dropped = 3 burpees to be completed at the end of the run.

Post:

Max rep chin-ups

3 x 12 GHD sit-ups

3 x 20 Russian twists

Miami Endurance:

Rest day.

Energy Pathways for Exercise - How Carbohydrate, Fat and Protein Fuels Exercise

04.12.10 CFNMB Workout Of The Day

Shoulder Press

1-1-1-1-1

Rest 2-4 minutes between sets.

7 Rounds For Time

7 Squat Cleans@135#/85#

10 Burpees

Miami Endurance

30:20x8

3+ Hours After CrossFit North Miami Beach WOD

Choose ONE Of the Following Sports:

30:20 x 8 rounds, 30 seconds on 20 seconds off, 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: What adventures are you planning for the summer?

04.11.10 CFNMB Workout Of The Day

Rest day.

The Nautica South Beach Triathlon is today. Good luck Jonas!

04.10.10 CFNMB Workout Of The Day

Lumberjack "20"

20 Deadlifts @275#/175#

Run 400m

20 KB swings @70#/45#

Run 400m

20 Overhead Squats @115#/75#

Run 400m

20 Burpees

Run 400m

20 C2B Pullups

Run 400m

20 Box jumps @24"/18"

Run 400m

20 DB Squat Cleans @45#/20#

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.

Compare to 12/4/09

Comments: How is the CFNMB Nutrition Challenge going for all of the participants?

04.09.10 CFNMB Workout Of The Day

Conditioning/Skill Work

4 Stations, 10 Minutes per Station, Max effort:

Prowler Push

Pistols

Partner Handstands (off the wall)

Turkish Get Ups

The class will split off into small groups and each person will have a max effort attempt at each station.

Miami Endurance

Weighted Hill Climb Time Trial

3+ Hours Before CrossFit North Miami Beach Strength & Conditioning WOD

Choose ONE of The Following Sports:

Maximal Effort Required.

Swim: 500m, add aT-shirt, parachute or Boots & Utes for drag

Bike: 2 mile Hill climb, Remain in the Saddle, push as big of a gear as possible, Cadence to not drop below 60 RPM Incline between 6-12%

Run: 1 mile Hill climb, Incline between 6-12%, Add 10-20lb weighted Vest.

C2: 1500m, Damper setting between 8-10

Comments: Is anyone interested in a running clinic?

(2) comments »

04.08.10 CFNMB Workout Of The Day

Deadlift

3-3-3-3-3

Rest 2-4 minutes between sets.

4 Rounds for Time of:

50 Double Unders

15 Snatch @75#/55#

20 Wall Ball Shots

Miami Endurance:

Rest day.

Comments: Are you getting enough sleep?

(3) comments »

04.07.10 CFNMB Workout Of The Day

Sarah rowing 26k!

10 min Muscle Up Practice

Rest as needed

Then,

8 Rounds For Time of:

Run 400 meters

Rest 90 seconds

Your total time is the 8 rounds plus the rest time. Not including the 8th rest.

Miami Endurance:

12x20 Sprints

3+ Hours After CrossFit North Miami Beach Strength & Conditioning WOD

Choose ONE of the Following Sports:

Swim: 12 x 20sec Sprints, All out Efforts ... 2 min Recovery between sprints.

Bike: 12x 20sec Sprints,All out Efforts... 2 min Recovery between sprints. "Come into this at speed to maximize the 20sec sprint" Flat road, Tail wind or slight downhill are acceptable. Race Speed Sprints.

Run: 12x 20sec Sprints, All out Efforts... 2min Recovery between sprints

C2: 12x20sec Sprints All out Efforts...2min Recovery between sprints. Damper setting is choice,"Come into each sprint at speed to maximize the 20 sec sprint"

"Bike and C2, once your 2min recovery has expired, start your roll in effort for each sprint"

Multiple Muscle-Up Progressions

Sports Injuries: When to Tough It Out

04.06.10 CFNMB Workout Of The Day

Back Squat

1-1-1-1-1-1-1 (Rest 2-4 minutes between sets)

Push Jerk

3-3-3-3-3 (Rest 2-4 minutes between sets)

AMRAP 15

12 Walking Lunges

9 Box Jumps @ 24"/20"

6 Hang Power Cleans @ 135#/95#

Miami Endurance

Rest day.

Comments: Today marks the beginning of "The April 12/10". For the month of April the Rx for all Wall Ball shots is 12'/10' for m/w.

(2) comments »

04.05.10 CFNMB Workout Of The Day

Elephant jumps, for time. Thanks for the pic Jeremy.

"Fran"

21-15-9 reps for time of

Thrusters @95#/65#

Pull-ups

Post:

10 x 5 Glute Ham Raises

2min total L-sit

Miami Endurance:

6x3min Alt. Rest

3+ Hours After CrossFit North Miami Beach Strength & Conditioning 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: Sign up for the Spring Nutrition challenge today!

Missing link between man and apes found

04.04.10 CFNMB Workout Of The Day

Rest day.

Happy Easter!

04.03.10 CFNMB Workout Of The Day

Waiting for the top of the minute, then lift...

Overhead Squat

5-5-5-5-5 (rest 2-4 minutes between sets)

then,

4 Rounds for time:

400m run

100m run w/plate @45#/25

12 Sumo Deadlift High pulls @135#/95#

Miami Endurance:

Rest Day.

Comments: We miss all of our athletes who are on vacation. We hear they are tracking down local CrossFit gyms in the area so they don't miss a WOD.

04.02.10 CFNMB Workout Of The Day

For time:

5 Muscle-ups

15 Back squat @95#

10 Muscle-ups

30 Back squat @95#

15 Muscle-ups

45 Back squat @95#

10 Muscle-ups

30 Back squat @95#

5 Muscle-ups

15 Back squat @95#

Sub for Muscle ups is 3:1 pull ups & dips

Post:

3 x 90 sec of alternating Hollow Rocks, and Super Man's... 1 min rest btwn

Miami Endurance

3+ Hours before CrossFit North Miami Beach Strength and Conditioning WOD

Choose ONE Of the Following Sports:

Swim, Bike, Run, C2

20min Time Trial:

Cover as much Distance as Possible.

Comments: Practice those Muscle ups.