CrossFit - Grace from CrossFit 305 on Vimeo.
Rest Day
Learn a new sport, relax, play some ball, have a great life. Recuperate and come back tomorrow.
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CrossFit 305 of Miami. True CrossFit, No BS.
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CONGRATULATIONS to Rene, the winner of our 7 week Paleo Lean Out Challenge! Rene had never done CrossFit or paleo eating prior. Before S... -
"Helen" Three rounds for time: Run 400 meters 1.5/1 pood Kettlebell, 21 swings 12 Pull-ups Post time to comments. Notes, tools, ar... -
Meet at CrossFit 305 to drive to CF Threshold at 12:15 for Fight Gone Bad IV. Bring water, a towel, and some snacks. Represent 305 with your... -
Thruster 1-1-1-1-1-1-1 reps Post loads to comments. For those not proficient with this lift, you will learn the thruster and then apply it... -
Over Head Press 5-5-5 Push Press 3-3-3 Rest as needed, then take it outside for: 50 DU's 200 mtr run 3 rounds for time If you do not hav... -
Wednesday A. Hang Snatch 2-2-2-2-2 135/155/165/170/175 failed on rep 1 of 165& 170, failed on 2 reps at 175. Just a lil soft in the...
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FireBreathers WOD 1 15:37 Rx check out video on Youtube- http://www.youtube.com/watch?v=Vv-eVPscXb0 Not too bad. Strength is definitely ...
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Lots of squatting, little running. Stronger, still decent run speed. After Hatch hit PRs on all lifts. Still laughable numbers for lifts,...
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Overhead Press 3-3-3 Deadlift 3-3-3 4 x 100 meter sprint Nov 21, Iron Curtain CrossFit Challenge '09 - CrossFit Evolution | Forging Eli...
4 comments:
sunday
3x5 Back Squats: 135, 155, 175
Deadlifts:
135x10
185x3
235x3
255x3
one minute max reps 225 - 12
rest 4 hrs
make up Helen -- 11:27 Rx
Bench Press
135x5
150x5
170x5
200x9
60 lb dumbbell press
5 sets of 10
Nice work, Pete. Crushed it. Form never broke down either. Good video.
Saturday - Gator game Patron shots and Presidente pitchers - for time.
Sunday - 3m double stroller run (rx)
improv park WOD - Burpees, Pullups, Situps (21,15,9 for burps and pulls, 42,30 and 18 for sits)
USA Track & Field Level 1 Coaching certification
Friday 5-11pm
Biomechanics, Physiology, Responsibilities and ehtics
Saturday 8 am-9:30pm
BioMotor, Sprints, Relays, Jumps, Track psychology
Sunday 8:30am-3:30pm
Throws, Middle and Long Distance.
A great weekend with world class coaches(and that's not a figure of speech, all were high level D1 & Olympic coaches with championships). Even learned about variations on Oly lifts.
All classroom, no clinic. Very dense with information.
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