Tuesday, 02.09.10: CFNMB Daily WOD

AMRAP 2min of each:

Pull-ups

Push-ups

Sit-ups

Rest 5 min then,

Death By 10 Meters

With a continuous running clock, run 10M on the first minute, 20M on the second minute.  Continue adding 10M every minute until you cannot complete the distance in 1min.

Comments: Who wants to go riding this week?

Monday, 02.08.10: CFNMB Daily WOD

Deadlift

3-3-3-3-3

rest 5min then,

5 rounds for time of:

500m Row

7 Thrusters @135#/95#

Miami Endurance:

1:1 Intervals

3+ Hours After CrossFit North Miami Beach Strength & Conditioning WOD or CrossFit Main site WOD

Choose ONE Of the following Sports then do:

Swim, Bike, Run, C2

9x 1min 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 needs to change in order for you to reach your fitness goal? 

Saturday, 02.06.10: CFNMB Daily WOD

For time:

400m Run

20 OH Squats @75#/55#

40 Double Unders

200m Run

40 SDHP

20 Wall ball shots (advanced=12ft/10ft mark)

200m Run

20 HP Snatch @75#/55#

40 Burpees

400m Run

Miami Endurance*

Rest Day. Do CrossFit North Miami Beach Strength and Conditioning WOD or CrossFit Main Site WOD

Comments: We are going for a 30mi bike ride today (02/06).  Meet at Citibikes in Aventura at 7am if you want to roll.

Friday, 02.05.10: CFNMB Daily WOD

For total reps:

10 minutes Handstand push-ups

5 minutes Squats

2 minutes Pull-ups

1 minute Push-ups

Miami Endurance*

12min Time Trial

Anaerobic Endurance Strength & Conditioning Rest Day

Choose ONE Of the Following Sports:

Swim, Bike, Run, C2

12min Time Trial:

Cover as much Distance as Possible.

Comments:  Congrats to Luisa , our newest member, for running in the ING last week.  Keep up the hard work.

Thursday, 02.04.10: CFNMB Daily WOD

Overhead Squat

5-5-5-3-3-3

then,

7 Rounds For time:

(Use a pair of 35# DB)

7  Reps, Overhead, anyway, Press, Push press or Push Jerk

7  Reps, Hang Squat Cleans

7 Reps, Lunge steps, bells in rack position

7 Reps, Swings

7 Reps, Burpee Dead lifts

Endurance

Rest Day. Do CrossFit North Miami Beach Strength and Conditioning WOD or CrossFit Main Site WOD

Comments:  There are those who make things happen, those that watch things happen, and those that say..."What Happened?"

Wednesday, 02.03.10: CFNMB Daily WOD

AMRAP 8min

10 Floor Press @95#/65#

250M Row

Rest 3min

AMRAP 8min

20 Double Unders

20 Back Extentions

Miami Endurance

6-4x Intervals

3+ Hours Before Anaerobic Endurance Strength & Conditioning WOD or CrossFit Main Site 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: Lets get a CFNMB night out of the gym happening soon. 

Tuesday, 02.02.10: CFNMB Daily WOD

Weighted Step Ups

5-5-5-5-5 (use 24" box, rest 180-240sec between sets)

then

"Helen"

3 Rounds for time of:

400m run

21 kettlebell swings @ 55#/35#

12 pull ups

 Compare to 091201

Endurance

Rest Day

Comments: Where is everyone going to watch the Superbowl?

Monday, 02.01.10: CFNMB Daily WOD

"BEAR COMPLEX"

5 Rounds, 7 sets of the following sequence:

Power Clean
Front Squat
Push Press
Back Squat
Push Press

Rest between rounds as needed.
Notes:  The power clean must be separate from the front squat.  The bar cannot touch the ground between sets.  You want to be at max load by round 4 or 5.

Demo Of The Bear

Compare to 090904

TEMPO 85%-95%

Anaerobic Endurance Strength & 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: Big ups to Angela for running in the ING this weekend.