CrossFit North Miami Beach http://www.crossfitnmb.com CrossFit North Miami Beach--CrossFit North Miami Beach en Copyright 2010 http://www.rssboard.org/rss-specification CFNMB Workout Of The Day http://www.crossfitnmb.com/blog.php?id=8685 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!!!


]]> http://www.crossfitnmb.com/blog.php?id=8685 Sat, Mar 13th, 2010 - 12:00:am CFNMB Workout Of The Day http://www.crossfitnmb.com/blog.php?id=8633 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!!

 

]]> http://www.crossfitnmb.com/blog.php?id=8633 Fri, Mar 12th, 2010 - 12:00:am CFNMB Workout Of The Day http://www.crossfitnmb.com/blog.php?id=8506

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.

 

]]> http://www.crossfitnmb.com/blog.php?id=8506 Thu, Mar 11th, 2010 - 12:00:am CFNMB Workout Of The Day http://www.crossfitnmb.com/blog.php?id=8526

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

]]> http://www.crossfitnmb.com/blog.php?id=8526 Wed, Mar 10th, 2010 - 12:00:am CFNMB Workout Of The Day http://www.crossfitnmb.com/blog.php?id=8509

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?

]]> http://www.crossfitnmb.com/blog.php?id=8509 Tue, Mar 9th, 2010 - 12:00:am CFNMB Workout Of The Day http://www.crossfitnmb.com/blog.php?id=8467

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.

]]> http://www.crossfitnmb.com/blog.php?id=8467 Mon, Mar 8th, 2010 - 12:00:am CFNMB Workout Of The Day http://www.crossfitnmb.com/blog.php?id=8439 Rest Day

Today, try something that you've never done.

]]> http://www.crossfitnmb.com/blog.php?id=8439 Sun, Mar 7th, 2010 - 12:00:am CFNMB Workout Of The Day http://www.crossfitnmb.com/blog.php?id=8422

"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.

]]> http://www.crossfitnmb.com/blog.php?id=8422 Sat, Mar 6th, 2010 - 12:00:am CFNMB Workout Of The Day http://www.crossfitnmb.com/blog.php?id=8197

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?

]]> http://www.crossfitnmb.com/blog.php?id=8197 Fri, Mar 5th, 2010 - 12:00:am CFNMB Workout Of The Day http://www.crossfitnmb.com/blog.php?id=8196  

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??;)

]]> http://www.crossfitnmb.com/blog.php?id=8196 Thu, Mar 4th, 2010 - 12:00:am