Blog Archive
Posts during May 2010
05.31.10 CFNMB Workout Of The Day
Seven rounds for time of:
"The Seven"
7 Handstand push-ups
7 Thrusters @135#
7 Knees to elbows
7 Deadlifts @245#
7 Burpees
7 Kettlebell swings @70#
7 Pull-ups
*Scale accordingly
Miami Endurance:
5X INTERVALS
3+ Hours After CrossFit North Miami Beach WOD
Choose ONE of the Following Sports:
Swim: 5 x 200m holding fastest possible pace without slowing more then 5 sec per fastest 200m. 30 second recoveries
Bike: 5 x 2k holding fastest possible pace without slowing more then 5 sec per fastest 2k. 90 second recoveries (1-3-5 should be the same, and 2-4 should be the same if done outside)
Run: 5 x 800m holding fastest possible pace without slowing more then 5 sec per fastest 800. 90 second recoveries
C2: 5 x 1000m holding fastest possible pace without slowing more then 5 sec per fastest 1000m. 90 second recoveries
Comments: Congrats to everyone for their performance at the Southeastern Regional Qualifier. Next stop SWAMP MONSTER
***Class times today are 9:30am, and 4:30, 5:30pm only***
05.30.10 CFNMB Workout Of The Day
Rest Day
**There will only be 3 classes on Monday the 31st, (9:30am, 4:30pm and 5:30pm)***
05.29.10 CFNMB Workout Of The Day
4 Rounds for time of:
10 DB Snatch (each side) @35#/20#
9 GHD sit-ups
3 Deadlift @85% x 1RM
Post:
2 Rounds for time:
800m run
2 rope climbs @ 15ft
Miami Endurance:
Rest day.
05.28.10 CFNMB Workout Of The Day
Mad Dawg after her first Double Under. Great Job!!!
Supine Bench Press
3-3-3-3-3 @85% rest 3 min between sets
Rest 5 min then,
Every minute on the minute for 10 minutes:
3 Push Presses @ 75%
6 Chest To Bar Pull ups
Miami Endurance:
3+ Hours After CrossFit North Miami Beach WOD
Chose ONE of The Following Sports:
All sports do: 30:20 x 8 rounds, 30 seconds on 20 seconds off, all out efforts!
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: Good Luck to all our friends heading up to the CrossFit Games Southeast Regional Qualifier this weekend.
05.27.10 CFNMB Workout Of The Day
For time:
"Jackie"
1000m row
50 Thrusters @45#/35#
30 Pull ups
Post:
8 minutes max rep Double unders
Miami Endurance:
Rest Day
Comments: The squeeky wheel gets the grease.
05.26.10 CFNMB Workout Of The Day
For Time:
150 KB swings @55#/35#
Every minute on the minute do 5 box jumps @32"/28"
Miami Endurance:
Time Trial D4
3+ hours before CrossFit North Miami Beach WOD
Choose ONE of the following sports...
Swim: 500m/y TT
Bike: 5k TT
Run: 1 mile TT
C2: 1500m TT
Comments: The nutrition challenge is wrapping up at the end of the week. Be sure to get your after pics taken!!
05.25.10 CFNMB Workout Of The Day
No rings? No problem...
Back Squat
5-5-5-5-5
Rest 5 min then,
3 Rounds for time of:
25 Double Unders
15 Back Extentions
5 Clapping Push ups
Miami Endurance:
Rest day
Comments: Keep working on those muscle ups people.
05.24.10 CFNMB Workout Of The Day
Five rounds for time of:
5 Muscle-ups
10 Power Clean @135#
Run 220 meters
Miami endurance:
2x5/5x1
3+ Hours Before CrossFit North Miami Beach WOD
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
2x5 min intervals w/2min recovery between intervals
Next interval scheme starts after the 2min recovery
5x1min Intervals w/30sec recovery between intervals
Hold maximal distance possible on each of the set intervals.
Comments: Thoughts on Lance accusations?
05.22.10 CFNMB Workout Of The Day
Secret Santa
Rest as needed then,
"7&7"
7 Rounds for time of:
7 Thrusters @95#/65#
7 Toes to bar
7 SDHP @95#/65#
7 Burpees
7 Inbred cousins
Miami Endurance:
Rest day
05.21.10 CFNMB Workout Of The Day
Weighted Pull ups
3-3-3
3 Rounds for time:
15 Front Squat @95#/65#
15 Back Squat @95#/65#
15 Overhead Squat @95#/65#
Miami Endurance:
Tabata
3+ Hours After Anaerobic Endurance Strength & Conditioning WOD
Chose ONE of The Following Sports:
All sports do: 20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!
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 20:10x8
05.20.10 CFNMB Workout Of The Day
Nice kiwis Geoff!
21-15-9 reps for time of:
Ring Dips
Box Jumps 30" Whole Foot On The Box.
Rest 5 min then,
3 Rounds for time:
15 GHD sit ups
25 Wall ball shots
Comments: This one is for you red meat lovers out there. Red and Processed Meat Consumption
05.19.10 CFNMB Workout Of The Day
Keep it up Rachi!
Deadlift
5-5-5-5-5
AMRAP in 15 min:
4 Deadlift
3 Hang Power Clean
2 Front Squat
1 Push Press
All lifts @135#/85#
Post:
Row for calories
30:30x4
Miami Endurance:
3+ Hours Before CrossFit North Miami Beach WOD
Choose ONE of The Following Sports:
Swim: 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: 4 x 2 miles holding best possible pace. Never slowing more than 5sec in even/odd directions (if done outside). 2min recoveries.
Run: 6 x 400m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries
C2: 6 x 500m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries.
Comments: We are going to start doing group rides on thursdays @6:15pm. We will leave from the gym. Let us know if you are in.
05.18.10 CFNMB Workout Of The Day
For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings @55#/35#
40 Pull-ups
30 Handstand push-ups
Miami Endurance:
Rest day
Comments: The construction is almost all done guys. Thank you all for tolerating the mess.
05.17.10 CFNMB Workout Of The Day
Power Clean
3-3-3-3-3
"Hans Gruber"
1 minute max reps Sit Ups
300m Sprint
1 minute max reps Push Ups
1.5 mile Run
Max reps dead hang Pull Ups
-Your score is the total number of Sit ups, Push ups, and Pull ups completed.
-ANY break during the Sit-ups, Push-ups, counts as a termination of the set.
-Dropping off the bar during the Pull-ups counts as a termination of the set.
-20min time limit
See how you score against the F.B.I
Miami Endurance
10:5x20
3+ Hours Before CrossFit North Miami Beach WOD
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
10:5x20
10 seconds on, 5 seconds off for 20 rounds. These are all out efforts! Incline and terrain are your choice.
Comments: R.I.P. Ronnie James Dio. Thanks for the metal! Who is your favorite band?
05.15.10 CFNMB Workout Of The Day
Beach WOD
We are meeting at Pier Park at 163rd and Collins Ave. in Sunny Isles at 9 AM. Everyone is welcome to participate in the workout. Bring plenty of water and sunscreen. Towel optional.
**There is no 9 AM or 10 AM WOD at CFNMB today**
Comments: Who is having a "LOST" party for the finale?
05.14.10 CFNMB Workout Of The Day
Welcome back Max
AMRAP 7 min of:
5 reps ground to overhead @135#/95#
10 Chest to bar Pull-ups
Rest 5 min then,
AMRAP 7 min of:
100m run with dumbell @35#/20#
7 Box jumps @34"/28"
Miami Endurance:
Long Repeats
3+ Hours After CrossFit North Miami Beach WOD
Choose ONE of the Following Sports
Swim: SC: 3x300m Repeats hold within 15-20sec, Rest 45-60sec between Repeats. LC:2x700m Repeats hold within 30-45 sec, Rest 60sec between Repeats U:3x700m Repeats hold within 60-90sec, Rest 1-2min Between Repeats
Bike:SC:3x5 mile Repeats hold within 30-60sec, Rest 30-60sec Between Repeats/ LC:2x10mile Repeats Hold Within 1-2min,Rest 2-3min Bewtween Repeats / U: 3x10mile Repeats Hold within 1-2min, Rest 4-8min Between Repeats
Run: SC: 3x1mile Repeats hold within 5-10sec, Rest 1-3min Between Repeats/ LC:2x5k Repeats, hold within 1-2min, Rest 5-10min between repeats/ U:3x5k repeats, hold Repeats witihin 2-3min, Rest 5-15min Between Repeats.
C2:SC:3x 1000m Repeats hold within 3-5 sec, Rest 20-40sec Between Repeats/ LC:2x1800m Repeats hold within 5-10sec,Rest 30-60sec Between repeats / U:3x1800m Repeats hold within 10-15sec, Rest 1-2min Between Repeats
"Best Pace Possible"
05.13.10 CFNMB Workout Of The Day
Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats
-Increase the load each round. Rest as needed between rounds.
-7 burpee penalty for every drop.
Post:
3 rounds not for time of:
15 Knees to Elbows
15 GHD sit ups
Miami endurance:
Rest day
Comments: Great effort put in by everyone yesterday.
05.12.10 CFNMB Workout Of The Day
Conditioning
Bench Press:
1 set of maximum reps @ 225#/155#
5 Rounds Not for time:
Prowler push: 15m Down /15m Back
100m Sprint, hold best possible pace on all 5 efforts.
Turkish Get Ups:
5-5-5 Each Side
Miami Endurance:
4,2,1 Intervals
3+ Hours After CrossFit North Miami Beach WOD
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
4min on, 3min off
2min on, 30sec off
1min on, 3min off
2min on, 30 sec off
4min on. Done!
Cover as much distance as possible in each of the prescribed time intervals.
Comments: Running on water...real or fake?
05.11.10 CFNMB Workout Of The Day
Clean:
2 reps on the minute each minute for 15 minutes @75-80% of your 1rm
Rest as needed, then
4 rounds for time:
10 Overhead Squat @115#/75#
10 Burpees
Miami Endurance:
Rest day
Comments: There will be a beach WOD this Saturday! Details to follow.
05.10.10 CFNMB Workout Of The Day
For Time
18-15-12-9-6-3 reps of:
Flying Pull Ups
Thrusters @ 95#/65#
**Run 200m between each couplet**
-Demo of flying pull ups
Post: Tabata Sit Ups
Miami Endurance
3x Intervals
3+ Hours After CrossFit North Miami Beach WOD
Choose ONE of the Following Sports:
Swim: 3x350y/m, 2 min Recoveries, Best possible pace
Bike: 3x5k, 2 min Recoveries, Best possible pace
Run: 3x1000m, 2 min Recoveries, Best possible pace
C2: 2x1200m, 2 min Recoveries, Best possible pace
Comments: Do you have any goals for this week?
05.08.10 CFNMB Workout Of The Day
For Time
350m Row
30 Box Jumps @ 24"/18"
20 Back Extensions
10 Muscle Snatch @ 95#/65#
500m Trail Run
30 Wall Balls @ 20#/14#
20 Ring Dips
10 Hang Power Snatch @ 95#/65#
100m Walking Lunges
30 KB Swings @ 55#/35#
20 T2B
10 Muscle Snatch @ 95#/65#
Miami Endurance:
Rest day.
05.07.10 CFNMB Workout Of The Day
CrossFit Total part 3:
Back Squat
The athlete has 5 attempts at a 1 rep max lift.
Rest 5 min then,
3 rounds for time of:
15 Chest to bar Pull ups
15 Clapping Push ups
15 GHD Sit ups
Miami Endurance:
Time Trial T 7
CrossFit North Miami Beach Strength and Conditioning Rest Day
Choose ONE of The Following Sports:
Swim:12min
Bike:24min
Run:20min
C2:14min
Comments: The construction on the office will soon be over. Thank you all for putting up with the mess.
05.06.10 CFNMB Workout Of The Day
You don't need a gun and a badge to take out the garbage.
CrossFit Total part 2:
Shoulder Press
The athlete has 5 attempts at a 1 rep max lift.
Rest 5 min then,
The Cooper Test
12 min time trial run for distance. You will be scored to the nearest 100m mark.
Rest as needed then,
AMRAP 15min of:
5 Push Jerk
30 Double Unders
Miami Endurance:
Rest day.
Comments: Great job on the Deadlifts yesterday Suyumi.
05.05.10 CFNMB Workout Of The Day
CrossFit Total Part 1:
Deadlift
The athlete has 5 attempts at a 1 rep max.
Rest 5 min then,
AMRAP 10 of:
"Cindy"
5 Pull ups
10 Push ups
15 Squats
Miami Endurance:
3,2,1 Ladder
3+ Hours After CrossFit North Miami Beach Strength & Conditioning WOD
Choose ONE of The Following Sports:
Swim, Bike,Run, C2
3min on, 3min off, 2min on, 2min off, 1min on, 1min off,2min on, 2min off 3min on, Done.
Cover as much Distance as possible, Choose terrain that mimics your upcoming Race or Event.
Comments: We will be doing the CrossFit total spread out over the next 3 days. Sorry for no pic, our server was down this morning. ;)
05.04.10 CFNMB Workout Of The Day
Muscle Up practice:
Take 15 minutes and work on the progressions. From the floor, on the bar, or no kip muscle ups. Those that can do a muscle up will do a max rep attempt. The set is terminated once the athlete drops from the rings.
Rest 5 minutes then,
Three rounds for time of:
15 Hang power cleans @135#/95#
15 Burpees
Miami Endurance:
Rest day.
05.03.10 CFNMB Workout Of The Day
Fight Gone Bad
Three rounds of:
Wall Ball @20#/14#
Sumo Deadlift High Pull@75#/55#
Box Jump @ 20"/18"
Push Press @ 75#/55#
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Post: Max rep sit up in 1min
3 attempts for max handstand hold, 90 sec rest between attempts.
Miami Endurance
Mack's 20:10
3+ Hours After CrossFit North Miami Beach Strength & Conditioning WOD
Choose One Of The Following Sports:
Do 20:10 x Distance Until Completion. 20 seconds on, 10 seconds off. Complete stop/rest on the 10 second rest period.
Swim: 800m
Bike: 5 miles
Run: 2 miles
C2: 3K
Comments: What are you doing for recovery?
05.01.10 CFNMB Workout Of The Day
For Time
500m Trail Run
40 Double Unders
30 Burpees
20 KB Swings @ 55#/35#
200m Run
20 KB Swings @ 55#/35#
30 Burpees
40 Double Unders
500m Trail Run
Post: 3 Max Plank Holds
Miami Endurance
Rest day.
