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=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 CFNMB Workout Of The Day http://www.crossfitnmb.com/blog.php?id=8195 CrossFit Total

3 attempts for a 1 rep max in each of the following lifts:

Back Squat

Shoulder Press

Deadlift

Miami Endurance

Tempo 85-95%

Anaerobic Endurance Strength and Conditioning  Rest Day

Choose ONE Of The Following Sports

Swim: 1000m/y total: at 85% for first 500m/y then pick it up to 95% on the last 500m/y

Bike: 20 miles total: at 85% for first 10 miles then pick it up to 95% on the last 10 miles

Run: 10k total: at 85% for first 5k then pick it up to 95% on the last 5k

C2: 3000m total: at 85% first 1500m recover 1min, then 95% for second 1500m

Comments: Sectionals are next week.  Spectators are welcome.

 

]]> http://www.crossfitnmb.com/blog.php?id=8195 Wed, Mar 3rd, 2010 - 12:00:am CFNMB Workout Of The Day http://www.crossfitnmb.com/blog.php?id=8194

"Elizabeth"

21-15-9 reps for time of:

Clean @135#/95#

Ring dips

Miami Endurance:

Rest Day.

Comments: Do you find yourself talking about CrossFit everywhere you go?

]]> http://www.crossfitnmb.com/blog.php?id=8194 Tue, Mar 2nd, 2010 - 12:00:am CFNMB Workout Of The Day http://www.crossfitnmb.com/blog.php?id=8191

The Man to beat in the 4:30pm class.

"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.

Miami Endurance

1 minute ladder

3+ Hours After Anaerobic Endurance Strength & Conditioning 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: Consistency will be your best friend this week. No missed Reps, no missed workouts, no cheat meals.

]]> http://www.crossfitnmb.com/blog.php?id=8191 Mon, Mar 1st, 2010 - 12:00:am