tag:blogger.com,1999:blog-9134183447133257724.post2904050575911658077..comments2023-09-25T09:29:44.187-04:00Comments on CrossFit 305 Miami Trainer's Blog: Tuesday the 12th of May, 2009Unknownnoreply@blogger.comBlogger4125tag:blogger.com,1999:blog-9134183447133257724.post-35919936608610844792009-05-13T10:44:00.000-04:002009-05-13T10:44:00.000-04:00Beach day was beautiful. Water temp perfect, great...Beach day was beautiful. Water temp perfect, great times. We will do it again next Tuesday. The half hour soak after the WOD was so so good.Danhttps://www.blogger.com/profile/18201930723236899726noreply@blogger.comtag:blogger.com,1999:blog-9134183447133257724.post-15871025548569921732009-05-12T23:32:00.000-04:002009-05-12T23:32:00.000-04:00great workout the beach workouts are awesome.great workout the beach workouts are awesome.Anonymousnoreply@blogger.comtag:blogger.com,1999:blog-9134183447133257724.post-1442465153990560142009-05-12T20:46:00.000-04:002009-05-12T20:46:00.000-04:00Did a little relay with Dan, Phelan, Tina, Kaya an...Did a little relay with Dan, Phelan, Tina, Kaya and Ferny.<br /><br />It went a little something like this:<br /><br />Run, jump, dive, swim, crawl into the ocean and make your way out and back to the old lady afros.<br /><br />When you get back, your partner does the same. Whilst he or she is journeying to the older generation you<br /><br />do 25 push-ups <br /><br />When you are done and he or she has returned you venture out whilst he or she begins the afore mentioned push-ups.<br /><br />This cycle repeats five times but on the second and fourth rounds 50 squats are subbed for push-ups and on the third round ten burpees are subbed. Fifth round repeats push-ups.<br /><br />Finisher was 50 walking lunges another trip to the 'fros and 25 more push-ups followed by an excellent soak in the water.<br /><br />One highlight was a dreadlocked passerby correctly criticizing Ferny's lack of depth on the push-ups.<br /><br />Great workout and the water was just the right temp.Slim Biscaynehttps://www.blogger.com/profile/17321237655280303090noreply@blogger.comtag:blogger.com,1999:blog-9134183447133257724.post-15313643713717982022009-05-12T18:20:00.000-04:002009-05-12T18:20:00.000-04:00Shoulders are still sore and again. I am hoping to...Shoulders are still sore and again. I am hoping to hit the OHP tomorrow. <br /><br />Instead did:<br /><br />run 800 (3:00)<br />rest 2 <br />row 500 (1:53)<br />rest 1:30<br />run 800 (3:08)<br />rest 1 min<br />row 500 (1:57)<br /><br />Dead hang pull ups 1 every minute on the minute adding 1 each time.<br /><br />1-9 dead hang + 10-11+1 kipping<br /><br />67 total pullupsPANOShttps://www.blogger.com/profile/10497957327882279915noreply@blogger.com