Blog Archive
Posts during June 2010
06.30.10 CFNMB Workout Of The Day
For time:
"Angie"
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Miami Endurance:
10x Hill Repeats 5x Rest
3+ Hours After CrossFit North Miami Beach WOD
Swim: 10 x 50m/y with T- shirt or Parachute with 5 times the recovery ( Ex.if it takes you 30 seconds to swim 50m/y then you rest 2:30).
Bike: 10 x 1/4 mile Hill repeats with 5 times the recovery (Ex.if it takes 30 seconds to bike the 1/4 mile then you recover 2:30)
Run: 10 x 200m Hill repeats with 5 times the recovery (Ex.if it takes 40 seconds to run the 200m then you recover 3:20)
C2: 10 x 30 cals with 5 times the recovery ( Ex.if it takes 45 seconds to row 30cals then you recover 3:45)
Comments: Parents please arrive early to sign in your child for the 4:30pm CrossFit Kids class. There wil also be an all levels adult class at the same time.
06.29.10 CFNMB Workout Of The Day
10-9-8-7-6-5-4-3-2-1 reps for time of:
Squat Clean & Jerk@115#/75#
Burpees
Miami Endurance:
Rest day
Comments: Did you like sports when you were growing up?
06.28.10 CFNMB Workout Of The Day
Jeremy competed in his first 100 mile race at the 12th Annual Blood Sweat and Gears. This ride has 13k ft of climbs, that reach up to 20% grade which makes it one of the hardest rides in the country. Big ups J.!
Back Squat
2-2-2-2-2-2-2-2-2-2 (All sets @60%, 30 seconds rest between sets, keep speed on the bar)
Rest 5 minutes then,
On the minute every min for 15min or until failure to complete the round in the set minute.
4 Clapping Push ups
8 Kettle Bell Swings @2 Pood/1.5Pood
12 Air Squats
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"
Comments: We are very excited to be starting CrossFit Kids this Wednesday @4:30pm. There will be an adults class at the same time. Early sign up is recommended to make sure everyones child gets into the class.
06.26.10 CFNMB Workout Of The Day
For Time:
150 M Row
30 Power Cleans @ 95#/65#
20 Pullups
20 Burpees
30 Back Squats @ 95#/65#(from the floor)
150 M Row
Miami Endurance:
Rest day
Comments: We will be heading down to CrossFit Threshold after the 10am class to celebrate their 2 year anniversary.
06.25.10 CFNMB Workout Of The Day
Deadlift
5-3-1 (1st@70%,2nd@80%,3rd@90%-f)
Rest
then,
3 rounds for time of:
350m row
15 box jumps
10 db push press @40#ea/20#ea
Miami Endurance:
1:3 min
3+ Hours Before CrossFit North Miami Beach Strength & Conditioning WOD
Choose ONE of The Following Sports
Swim, Bike, Run, C2
2 Rounds of:
1min on 3 min off, 1min on 3 min off, 1min on 3 min off
No pacing, This interval set is to be done as close to all out as possible on each Interval.
Comments: Congrats to Haim for getting his first muscle-up.
06.24.10 CFNMB Workout Of The Day
Skillwork 10min:
Pick your weakest skill and practice for 10min. examples: pistols, headstand pushups, muscle-ups, pvc/barbell, kipping pull up, double unders.
AMRAP 10min
1 x 800m buy in*
10 Wall ball shots @10ft/20#, 8ft/16#
10 Power Snatch @95#/65#
*The run is first, then the athlete has the remainder of the time to complete rounds.
Comments: The 12th Annual Blood Sweat and Gears, full English Century ride is this Saturday.
06.23.10 CFNMB Workout Of The Day
Press
5-3-1
(1st set @70%. 2nd @80%, 3rd @90% to failure*)
*No failed reps
Rest 5 min then,
For total reps
2min max reps knees to elbows
rest 20 seconds
2min max reps Lateral burpees
rest 20
2min max reps sit ups
rest 20 seconds
2min max reps Double unders
Miami Endurance:
lactate
3+ Hours After 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: Welcome back Elias and Luisa, we missed you guys.
06.22.10 CFNMB Workout Of The Day
"Diane"
21-15-9 reps for time of:
Deadlift @225#
Handstand Push-ups
Rest 5 min then,
4 x 200m sprint (90 sec rest between attempts)
Miami Endurance:
Rest day
Comments: CrossFit North Miami beach wants to welcome new members David, Jeff, Vincent, Aviva, Daniel, Eli, and Rebecca. Keep up the hard work.
06.21.10 CFNMB Workout Of The Day
For time: 150 yellowfin tuna swings @60#. Safe travels Max.
Back Squat
5-3-1
(1st set @70%, 2nd @80%, 3rd @90% to failure*)
*No failed reps. Stop 1 rep shy of complete failure.
Rest 5 min then,
AMRAP 10min of:
7 Ring Dips*
10 KB swings @2pood/1.5pood
20m Waiter lunges @45#/25#
*The athlete must go through a Muscle up to complete each set of ring dips. The first rep starts after the Muscle up is completed to lock out.
Miami Endurance
1:1 Pacing
3+ Hours After CrossFit North Miami Beach WOD
Choose ONE Of the following Sports then do:
Swim, Bike, Run, C2
9x1min On, 1 min Off
Hold distances as consistent as possible, Bike and Run, do this as an out and back. C2/ swim measure meters.
Foul if you go over or under your 1st round distance. RPE of no less than 16.
Foul= 2 min of max rep push ups.
Comments: What do you eat post workout?
06.19.10 CFNMB Workout Of The Day
For time:
10 Clean & Jerks @115#/75#
15 Burpee Pull-ups
20 Front Squats @115#/75#
200m Run
10 Clean & Jerks @115#/75#
200m Run
20 Front Squat @115#/75#
15 Burpee Pull-ups
10 Clean & Jerks @115#/75#
Comments: We will be having a beach run on Sunday July 4th. Details to follow. CrossFit North Miami Beach is also starting CrossFit Kids in July. Early sign ups will be available soon.
06.18.10 CFNMB Workout Of The Day
Deadlifts
3-3-3 (1st set@65% of working 1rm, 2nd@ 75%, 3rd@85% to failure)
Rest 5 minutes, then:
3 rounds for time:
200m Run
25 Double Unders
15 GHD sit ups
Miami Endurance
6-4 REPEATS
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: Congrats to Mike H. and John P. for getting their first Muscle up today. There is no turning back now.
06.17.10 CFNMB Workout Of The Day
Skillwork 10 minutes:
Muscle up's
-If you can do a muscle up, work on doing a set of max reps
-If you cannot do a muscle up, work on bar muscle up and/or muscle up progression's
Rest 5 min then,
4 Rounds for Time of:
10 Pullups
20 Meter Farmers Carry @45#/25# lb plates
10 Thrusters @ 95#/65#
20 Meter Farmers Carry
Lung cancer risk 'cut by B vitamin'
MIAMI ENDURANCE:
Rest day
Comments: Who is your favorite Futbol team playing in the World Cup?
06.16.10 CFNMB Workout Of The Day
Superwomen
Shoulder Press
3-3-3
***1st set @65% of working 1rm, 2nd @75%, 3rd@85% to failure
If you do not have these numbers, you need to get them. No guestimating.
Rest 5 min then,
18-15-12-9-6-3
Reps for time of:
Box Jumps @ 24"/20"
Clapping Push Ups
***Between every couplet: 3 Hang Power Cleans @185#/115#
-Flex Appeal: The Father of Modern Bodybuilding
Miami Endurance
Tempo 85%/ RPE 16
3+Hours After CrossFit North Miami Beach WOD
Choose ONE Of The Following Sports
Swim, Bike Run, C2
Swim: SC: 12min, LC: 15min, U: 35min
Bike:SC-LC 60min, U: 80min
Run: SC: 20min, LC: 30min, U: 60min
C2: 25min
Comments: Times on the run yesterday were great. Thanks to the 7:30am class for the 600m and 900m efforts.
06.15.10 CFNMB Workout Of The Day
4 Rounds (each for time) of:
800m run
-Rest as needed between attempts.
-Each round is for best possible time.
Rest 5 minutes then,
4 Rounds, not for time of:
20 GHD sit ups
10 Back Extentions
10 Toes to bar (no kipping)
20 Seated Med ball twists
Miami Endurance:
Rest day
Comments: Backsquats looked great yesterday. Keep up those pr's!
06.14.10 CFNMB Workout Of The Day
Back Squat
3-3-3 (1st set @65% of working 1rm, 2nd @75%, 3rd@85% to failure)
If you do not have these numbers, you need to get them. No guestimating.
Rest 5 min then,
Amrap 12min in teams of 2:
Max rep SDHP @75#/55#
100m Med ball run
Every minute on the minute both partners do 5 push-ups
-Score is total SDHP's
-Partner 1 runs while partner 2 works
Miami Endurance:
Weighted Hill Climb Time Trial
3 hours before CrossFit North Miami Beach 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
-Can Pickle Juice Stop Muscle Cramps?
Comments: Those training with Miami Endurance, use William Lehman causway bridge for hill climbs. Use Garmin to calculate TOTAL distance uphill. This may be 8+ climbs but its the only hill we have around here. Pause Garmin or other device on the way down.
06.12.10 CFNMB Workout Of The Day
CrossFit Games Southeast Regional Event 4
“Owed from 2009”
For time:
500 Meter Row
25 Burpees
500 Meter Row
25 Burpees
Scoring: total time for completion.
Event 5 - “The Qualifier”
8 rounds for time of:
2 Squat Snatch @145#/85#
4 Push Press or Push Jerks @145#/85#
6 Chest to Bar Pull-ups
200 Meter Run
Comments: There is a 22 minute time limit for this event. First scored for Time then Most Work Completed. Individual Athletes will be ranked first by the fastest time, then by most reps completed at 22 minutes. (8 Rounds or 22min AMRAP whichever comes first). 1st heat @9:15. Wod 5 starts 50min after Wod 4.
06.11.10 CFNMB Workout Of The Day
For Time:
15-12-9-12-15
KB swings@2 pood/1.5pood
Bench Press @Body Weight
-After completing last set of 15 Bench Press run 400m
Miami Endurance:
3x7min Intervals
3+ Hours After CrossFit North Miami Beach WOD
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
3x7 min intervals w/3min recovery between rounds.
Hold maximal distance possible on each of the 7 min rounds.
Comments: On Saturday we will be doing events 4 and 5 of the CrossFit Games Southeastern Regional Qualifier. Warm up and Event 4 will start at 9, 1st Heat @9:15. Event 5 starts 50min after event 4.
06.10.10 CFNMB Workout Of The Day
For time:
“Nutts”
10 Handstand push-ups
15 Deadlift @250#
25 Box jumps @30"
50 Pull-ups
100 Wallball shots @20#/16
200 Double-unders
Run 400 meters with a 45lb plate
**Scale accordingly**
Miami Endurance:
Rest Day
Comments: Will and Geoff both got their first Muscle-up. No turning back now boys. Great effort.
06.09.10 CFNMB Workout Of The Day
Front Squat
5-5-5 (1st set @65% of working 1rm, 2nd @75%, 3rd@85% to failure)
Rest 5 min then,
CrossFit Games Southeast Regional WOD 3
4 Rounds for time:
4 (men)/2(women) muscle ups
8 kettlebell snatches per arm, 1.5/1 pood
*10 minute time limit*
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: Range of motion standards will be strict on this wod.
06.08.10 CFNMB Workout Of The Day
Deadlift
5-5-5 (the first set is to be done @65% of working 1rm, the 2nd@75%, the 3rd@85% to failure)
Rest as needed then
3 Rounds for time of:
100m run
10 K2E
25 DB push press @35#/20# (each)
Miami Endurance:
Rest Day
Comments: Is the heat affecting your workouts?
06.07.10 CFNMB Workout Of The Day
Here are the winners of the CFNMB Nutrition Challenge. We were split down the middle with Geoff and Jennifer's results. All their hard work and commitment paid off in the end. Great job guys!
CrossFit Games Southeast Regional Event 2
“Normandy D-Day”
AMRAP in 12 minutes of:
HSPU buy-in (Men 20 Women 10)
Then for the remainder of the 12 min:
20 Double Unders
10 Box Jumps (Men and Women 24 inch box)
10 Sandbag Lunges (10 total steps) (60/40)
Scoring: Total reps completed
Miami Endurance:
120:60x6
3+ Hours After CrossFit North Miami Beach 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.
Comments: Range of motion standards for todays WOD will be strict for all movements.
06.05.10 CFNMB Workout Of The Day
For time:
Trevor
300 Pull-ups
400 Push-ups
500 Sit-ups
600 Squats
Break up into teams of 3.
Only one athlete working at a time.
Miami Endurance;
Rest day
Comments: We are going to be doing WODs from the Southeastern Regionals next week. Show up and see how your times stack up against some amazing athletes.
06.04.10 CFNMB Workout Of The Day
For time:
"Little Bear"
40 Deadlifts
40 Hang Power Cleans
40 Front Squat
40 Push Press
40 Back Squat
40 Back Jerk
- Use 1 bar for all movements.
- Bar is loaded @75#/50#
- There is a 10 burpee penalty for each drop to be done at the end of the circuit.
- Total time includes burpees
Miami Endurance:
Time Trial T4
3 hours before CrossFit North Miami Beach WOD
Choose ONE Of the Following Sports:
Swim, Bike, Run, C2
20min Time Trial:
Cover as much Distance as Possible.
Electric bikes? Call for checks at Tour de France
Comments: What are your goals for June?
06.03.10 CFNMB Workout Of The Day
.JPG)
Clean
1-1-1-1-1 (rest 3min between sets)
Rest as needed then
3 Rounds for time of:
"Helen"
400m run
21 kettlebell swings @55#/35#
12 Pull ups
Miami Endurance:
Rest day
Comments: The nutrition challenge is officially over. All participants must get an after photo taken to have a shot at the loot.
06.02.10 CFNMB Workout Of The Day
Tabata mash up:
20:10x8 of:
Push ups
Sit ups
Rest 5 minutes then,
Death By 10 Meters:
3 cones will be set up 10m apart from each other. The athlete runs 10m on minute 1 and each additional minute will run an extra 10m until they cannot complete the accumulated distance in the given time.
Miami Endurance:
1 minute ladder
3+ Hours After CrossFit North Miami Beach 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: Use as much chalk as you want but please clean up after yourself.
06.01.10 CFNMB Workout Of The Day
Overhead Squat
3-3-3-3
Rest 5 min then,
For time:
"Randy"
75 Power Snatch @75#
Miami Endurance:
Rest Day
Comments: Make sure to hydrate enough during the day and during the workouts. It is getting hot out there.
