Welcome to CrossFit North Miami Beach. We believe in teaching fitness as a skill set, not a mindless routine. If you are training for an event, or just looking to get in the best shape of your life, we are here! Commit yourself, show up, no quitting, no whining.
****Endurance sport training. Details coming soon****

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February 13th, 2010
CFNMB Winter WOD
more info »
Pull-ups
Push-ups
Sit-ups
Rest 5 min then,
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?
3-3-3-3-3
rest 5min then,
500m Row
7 Thrusters @135#/95#
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?
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
Comments: We are going for a 30mi bike ride today (02/06). Meet at Citibikes in Aventura at 7am if you want to roll.
10 minutes Handstand push-ups
5 minutes Squats
2 minutes Pull-ups
1 minute Push-ups
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.
5-5-5-3-3-3
then,
(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
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?"
10 Floor Press @95#/65#
250M Row
Rest 3min
20 Double Unders
20 Back Extentions
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.
5-5-5-5-5 (use 24" box, rest 180-240sec between sets)
then
3 Rounds for time of:
400m run
21 kettlebell swings @ 55#/35#
12 pull ups
Compare to 091201
Rest Day
Comments: Where is everyone going to watch the Superbowl?
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.
Compare to 090904
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.

CrossFit North Miami Beach on Facebook
TT = Time Trial, All out Effort
Tempo= Reduced but consistent pace for Time or Distance. 100% is all out effort, 90% is a 10% pulled back effort. Range between 85% to 95%.
RPE= Rate of perceived exertion , See RPE scale below.
M = Miles
y = yards
m/y = Meters or Yards
10" = 10 second rest
90” = 90 second rest
Tabata = 8 rounds of 20 seconds on 10 seconds rest, maximal effort.
SC = Short Course (<2hrs)
LC = Long Course (2-3hrs)
U = Ultra Distance (>3hrs)
Fouls = To be done at end of workout. If you foul more then once, you get 2 min. recoveries before you need to start new foul(s).
C2 = Concept 2 Rower