Friday, 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.

Thursday, 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. 

Wednesday, 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.

Tuesday, 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?

Monday, 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.

Saturday, 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!!!

Friday, 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.

Thursday, 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.