Blog Archive
Posts during July 2010
07.31.10 CFNMB Workout Of The Day
For time:
Run 1200 meters
63 Kettlebell swings, 1.5 pood
36 Pull-ups
Run 800 meters
42 Kettlebell swings, 1.5 pood
24 Pull-ups
Run 400 meters
21 Kettlebell swings, 1.5 pood
12 Pull-ups
Graham Holmberg 16:59, Annie Thorisdottir 17:53.
Miami Endurance:
Rest day
Comments: August is in 2 days. Think of a goal to accomplish for the month. How can we help.
07.30.10 CFNMB Workout Of The Day
Deadlift
5-5-5 (40%, 50%, 60%)
3 rounds for time of:
1 round of the "Bear" Complex (Bear demo) @ 115lbs#
30 Double unders
Post:
3 x 15 good mornings
2 min total L-sit
Comments: We will be hosting Fight Gone Bad 5 on 09/25. Register here and raise as much awareness to the cause as you can. We also need to raise a little money along the way so give with your hearts and wallets.
07.29.10 CFNMB Workout Of The Day
Lucas Erlebach/age 18/ Agility, Coordination, Balance, Accuracy, Speed, Stamina, Flexibility. Come skate Miami Lucas!
For time:
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
Miami Endurance:
Rest day
Comments: There will be an Olympic lifting class this Saturday at noon.
07.28.10 CFNMB Workout Of The Day
Press
5-5-5 (1st set @40%. 2nd @50%, 3rd @60%)
AMRAP 15min
5 DB Push Jerk @50#
7 Box jumps @30"
-Eric Magee 23 rounds, Jason Leydon 23 rounds, Kristan Clever 21 rounds
Miami Endurance:
10x30sec Sprints
3+ Hours After CrossFit North Miami Beach WOD
Choose ONE of the Following Sports:
Swim: 10 x 30sec all out Efforts using paddles and buoy... 2 min recovery between sprints.
Bike: 10x 30sec Hill Sprints,all out Efforts. Recoveries are, how long it takes you to come down the hill or 2min rest has been accrued. If you do not have a hill then use tension on a trainer or ergometer with steady/ heavy tension, 2 min Recovery between sprints. "Come into the hill at speed to maximize the 30sec sprint"
Run: 10x 30sec Hill Sprints, All out Efforts. 30sec rest at top before descending hill easy, "walk if needed". Rest 1min at the bottom of the hill before the next sprint.Treadmill use 7-10% grade, 2min recover between sprints
C2: 10x30sec Sprints all out Efforts. Damper setting is choice,"Come into each sprint at speed to maximize the 30 sec sprint" 2 min recovery between sprints.
"Bike and C2, once your 2min recovery has expired, start your roll in effort for each sprint"
Comments: There will be an Olympic lifting class this Saturday at noon. There needs to be at least 5 people attending for it to stick. This is a great opportunity to hone your skills.
07.27.10 CFNMB Workout Of The Day
4 Rounds for Time:
7 Overhead Squats @ 115#/75#
10 Chest to Bar Pullups
15 Slamballs @20#
200m Run
Miami Endurance:
Rest day
Comments: Set a goal for August. A short term goal that you can accomplish. Ideas?
07.26.10 CFNMB Workout Of The Day
Back Squat
5-5-5 (1st set@40%, 2nd @50%, 3rd @60%)
This is a deload week
Then,
7 rounds for time of:
9 Deadlift
6 Hang Power Clean
3 Front Squat
-All lifts @95#/65#
-8 Burpee penalty for each drop
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 again to L.D., Luis and Maria G. for competing this weekend in the Swamp Monster. Luis hit a p.r. clean & jerk @135# during workout #1. Next challenge will be The Iron Curtain in October.
07.24.10 CFNMB Workout Of The Day
9AM Class only today!!!
Cheer on CFNMB and other CF athletes at CrossFit 305's Swamp Monster!!!
07.23.10 CFNMB Workout Of The Day
Deadlift
5-3-1
then,
For 20 minutes:
Run 400 meters
Rest precisely the time of the previous run
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: Athletes competing in The Swamp Monster should be working on skillwork or take a rest day.
07.22.10 CFNMB Workout Of The Day
Back Squat
5-3-1
rest as needed then,
3 Rounds for time:
3 rope climbs @15'
6 burpee box jumps @24"
7 Ground to overhead @115#/75#
Comments: There will be no 10am class this Saturday. We will be joining our friends at CrossFit 305 for THE SWAMP MONSTER. Spectators are welcome.
07.21.10 CFNMB Workout Of The Day
Press
5-3-1
For Time:
2k Row
20 Wall Balls
1k Row
40 Wall Balls
800k Row
60 Wall Balls
Comments: CrossFit NMB Kid's and Parent's WODs today at 4:30 PM!!!
07.20.10 CFNMB Workout Of The Day
"The Dirty 30"
For Time:
30 Calories on Rower
30 OHS @ 95#/65#
30 Double Unders
30 T2B
30 Box Jumps @ 24"/20"
30 KB Swings @ 55#/35#
30 Waiter Lunges @ 45#/25#
30 Burpees
Trail Run
Comments:
07.19.10 CFNMB Workout Of The Day
Age ain't nothing but a number.
AMRAP 7:
3 Squat Cleans @ 85% of 1 Rep Max
9 Ring Dips
For Time:
800m Run
AMRAP 7:
3 Deadlifts @ 85% of 1 Rep Max
9 Pull Ups
Miami Endurance
2X5/5X1 MINUTES
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: Goodbye 6:30 and 7:30 AM WODs, hello 7:00 AM WOD!
07.17.10 CFNMB Workout Of The Day
To follow the 2010 CrossFit Games, click on the badge above.
"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***
Comments: Just a reminder, our parking lot is being repaved today. Please park on the side streets. Thank you and we apologize for the incovenience.
07.16.10 CFNMB Workout Of The Day
Deadlift
3-3-3
(1st Set: 70%, 2nd Set: 80%, 3rd Set: 90% until failure)
Rest 5 minutes, then:
For Time
500m Row
50 Double Unders
400m Row
40 Double Unders
300m Row
30 Double Unders
200m Row
20 Double Unders
100m Row
10 Double Unders
Comments: This Saturday, July 17th, our parking lot will be repaved. Please park on the side streets.
07.15.10 CFNMB Workout Of The Day
For Time:
30 Power Snatches @ 95#/65#
10 Box Jumps @ 24"/20"
100m Run
20 Power Snatches @ 95#/65#
20 Box Jumps @ 24"/20"
100m Run
10 Power Snatches @ 95#/65#
30 Box Jumps @ 24"/20"
100m Run
Post: 2 x :30 Max Rep Back Extensions
Comments: The 2010 CrossFit Games are nearly upon us, who's watching?
07.14.10 CFNMB Workout Of The Day
Press
3-3-3 (1st set@70%, 2nd@80% 3rd@90%-failure)
Rest as needed then,
7 Rounds for time:
7 Handstand Push-ups
7 Toes to Bar
Miami Endurance:
Heavy Tosh
3+ Hours After CrossFit North Miami Beach WOD
Choose ONE of the Following Sports:
Use a Weighted Vest Or Ruck.
Swim: 10lbs vest or weight, 3x(50m/y + 100m/y + 200m/y)
Bike: 30lbs vest 3x( 1/2mile + 1 mile+ 2 mile)
Run: 20lbs vest 3x( 200m + 400m+ 600m)
C2: 20lbs vest 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: Congrats to Brian S., "Jeffro", and Elias for getting their first Muscle up today.
07.13.10 CFNMB Workout Of The Day
Cubby hole riot!
30-20-10 reps for time of:
One arm KB or DB snatch
Burpees
*Run 200m between each couplet
Rest as needed then
Muscle up/Bar muscle up practice
Miami Endurance:
Rest day
Comments: Who got rick rolled?
07.12.10 CFNMB Workout Of The Day
Eli under pressure. 10 x 100m sprints and then 3 shots. each miss=10 burpees, each air ball=20 burpees.
Back Squat
3-3-3
Rest as needed then,
AMRAP 12min of:
5 Front Squat @185#
10 Chest to bar Pull-ups
20 Double-unders
-Fitness Fact or Fiction, and Cardio Vs. Strength training
-Swamp Monster Movement Standards Released!
-Get results without all that hard work.
Comments: This will be the last week of the 6:30am and 7:30am classes. They will be merging into one powerful 7:00am class!
07.10.10 CFNMB Workout Of The Day
3 rounds for time:
15 Push Press @96#/65#
15 Box jumps
15 Knees to elbows
Post:
3 x 10 russian twists
3 x 10 saxxon bends
Comments: Kids class today at 9am. There is also an adult class at the same time.
07.09.10 CFNMB Workout Of The Day
Ten rounds,each for time:
100m sprints
rest 90 seconds between efforts
Immediatley after the 10th sprint, shoot 3 free throws from 15ft
*10 burpee penalty for each miss
**20 burpee penalty for each air ball
-The Importance of Mobility: The Hips
Comments: So here are some requests/ideas we have been getting; 1) 7am class instead of 6:30am&7:30am. 2) 7pm class. 3) 12pm Sat olympic lifting class. Thoughts?
07.08.10 CFNMB Workout Of The Day
Press
5-5-5 (1st @65%, 2nd @75%, 3rd@85%-failure)
Rest
For reps:
3 min Overhead Squat @75#/55#
3 min Sit-ups
2 min Overhead Squat
2 min Sit-ups
1 min Overhead Squat
1 min Sit-ups
Comments: The 6:30am class is almost an endangered species. Do we save it?
07.07.10 CFNMB Workout Of The Day
Deadlift
5-5-5 (1st set@65%, 2nd@75%, 3rd@85% to failure)
Rest as needed then
Teams of 2 Complete the following for time:
800m run together as a team
150 One arm DB swings, alternating @35#/20#
150 Push ups
800m run together as a team
-Both runs are to be completed as a team, only one athlete working at a time for everything else.
-There is a 10 squat penalty for every DB drop.
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: CrossFit Kids class today @4:30. There will be an adult class at the same time.
07.06.10 CFNMB Workout Of The Day
Back Squat
5-5-5 (1st set @65% of your working 1rm, 2nd @75%, 3rd @85# to failure)
Rest as needed,
Fran
21-15-9 reps for time of:
Thrusters @95#/65#
Pull-ups
Miami Endurance:
Rest day
Comments: Have you been watching Le Tour De France?
07.05.10 CFNMB Workout Of The Day
Amrap 8 min
10 Handstand Push ups
10 Hang Power Cleans @135#/95#
Rest 5 min then,
3 Rounds for time of:
Run 200m
20 Lateral Burpees
Miami Endurance:
Time Trial T7
3+hours before CrossFit North Miami Beach wod
Choose ONE of the following sports:
Cover as much distance as possible:
Swim:12min
Bike:24min
Run:20min
C2:12min
Comments: Great effort By John P. on our Sunday run.
07.03.10 CFNMB Workout Of The Day
5 Rounds for time:
40 Double-unders
30 Box jumps @24"
20 Kettlebell swings @1.5 pood
Miami Endurance:
Rest day
Comments: Everyone have a safe and happy holiday weekend.
9am-CrossFit Kids
9 & 10am-wod
07.02.10 CFNMB Workout Of The Day
Back Squat
1-1-1
Press
1-1-1
Deadlift
1-1-1
The athlete will have 3 attempts to find their 1 rep max in all lifts. You will need these numbers for the next 5-3-1 cycle coming up next week.
Rest as needed
Tabata row
20:10x8 for total distance
-All out efforts
Miami Endurance:
4x5min
3+ Hours After CrossFit North Miami Beach WOD
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
4x5 min intervals w/3min recovery between rounds.
Hold maximal distance possible on each of the 5 min rounds
Comments: What is the most challenging to you right now?
07.01.10 CFNMB Workout Of The Day
For time:
200m run
25 Push Press@95#/65#
400m run
30 Sumo Deadlift High Pull@95#/65#
800m run
25 Overhead Lunges @45#/25#
400m run
30 Sumo Deadlift High Pull@95#/65#
200m run
25 Push Press@95#
Miami Endurance:
Rest day
Comments: Is there anything (besides a/c) that you would like to see, or hear, in the box?
