Friday the 20th of November, 2009

"Eva"

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

Post time to comments.

There will be only a 5:30 class on Friday Night. This will be an outdoor workout. We will meet at the box and then head to the park. Text Dominic for more information (786) 200 0225

Wednesday the 18th of November, 2009

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

YELP! Give us five minutes of your time and let us know what you think.

Road race preparation group covering training, recovery, pacing and race strategy starts Dec. 5th. If you are interested, speak with Dan.

In the meantime, register for this 5k.

Of interest:

• The Iron Curtain Challenge is this Saturday - take a look at the events and standards.

Wednesday the 11th of November, 2009

"Nancy"
5 rounds for time:
Run 400 meters
95 pound Overhead squat, 15 reps

Tuesday the 20th of October, 2009

"Elizabeth"'

21-15-9
Clean 135 pounds
Ring Dips

Of interest:

• Athletes Amenorrhea - for the ladies and those who love them.
  

Tuesday the 6th of October, 2009

"Angie"
100 pull ups
100 push ups
100 sit ups
100 squats

Complete each exercise before moving on to the next.

Wednesday the 23rd of September, 2009

"Grace"
Clean & Jerk
30 Reps
135/95

Finisher: 50 kettlebell swings

Got your manna?

Deodorant check or Muscle up?

Wednesday the 16th of September, 2009

"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Post time to comments.

AFT a.k.a. Brett Marshall smashing the WOD in 1:49

Wednesday the 9th of September, 2009

FIGHT GONE BAD!!!

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions.

The stations are:
Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20" box (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athletes must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Compare to Monday the 20th of July, 2009

Articles of interest:

• Food labeling gone wrong
• How too choose a trainer
• Squat deep!
  

Wednesday the 2nd of September, 2009

Classes today at 6am, 7am, 11am, 5:30pm & 6:30pm

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

Wednesday the 26th of August, 2009

Outdoor setup up for first five movements of the 'CFAffliction Challenge'.
Row/box jump/run/deadlift/double unders.
CF 305 had a great day in the heat.

'Elizabeth'
21, 15, 9 reps
Squat Clean 135/95
Ring Dips

Wednesday the 19th of August, 2009

Benchmark Wednesdays presents:

"Annie"

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Post time to comments.

This WOD first appeared on the CrossFit main site on Wednesday the 7th of September, 2005. It is considered one of the new girls workouts.

Notes, tools, articles and ephemera:

• Annie (Speal)...[wmv][mov] (from CrossFit main site)
  
• Dan's home! Welcome back sir!
• Double-Unders, Buddy Lee...[wmv][mov] (from CrossFit main site)
• Check this CrossFit Brand X Forum for scaling ideas.
• Weight Lifting May Help to Avert Lymph Problem (NY Times).
  

Wednedsay the 12th of August, 2009

65# was just the right weight for you Ryan.
Way to hit that pose J-ME.

Benchmark Wednesday

“Nancy”

5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Post time to comments

Compare with your last performance 1 month ago. Is your game where it should be? Now is your chance to find out.

Upcoming Events

• BGI Fitness is hosting an Olympic Weightlifting workshop on Sept 27th. Sign up here.
  

Wednesday the 29th of July, 2009

Benchmark Wednesdays

"Jackie"
For time:
Row 1000 meter
45 pound thruster, 50 reps
30 pull ups

Today is the first of our Paleo chats in preparation tor the Paleo Challenge starting August 1st.

Notes, tools, articles and ephemera:

• 101 Simple Salads for the Season
• Greg Amundson doing "Jackie" from the Main Site.
  

Wednesday the 15th of July, 2009

Benchmark Wednesdays

"Nancy"
400 meter run
Overhead squat 95 lbs x 15
5 rounds for time

Use 65#, unloaded bar or PVC as needed.

Post times to comments.

Notes, tools, articles and ephemera:

• Ar eyou posting on Beyond the Whiteboard?
  

Wednesday the 8th of July, 2009

K1 going to full extension on the KB swing
Dibo kipping on the Muscle up

Bench Mark Wednesdays
Starting with last Wednesdays Fran, we will be doing a benchmark WOD every Wednesday.

What is your favorite benchmark WOD and why? Post thoughts to comments.

"Helen"

Three rounds for time of:
Run 400 meters
1.5(m)/1(f) pood Kettlebell Swing, 21 reps
12 Pull Ups

Wednesday the 1st of July, 2009

"Fran"
Thruster 95 lbs
Pull-ups
21-15-9 reps, for time

Below is a slideshow from last weekend's Fittest in Miami II Challenge. Many thanks to Threshold, Affliction, Broward, BGI, NMB and all the affiliates and CrossFitters who came out. We will be having our next one in September and can't wait to see you guys again.

Notes, tools, articles and ephemera:

• Follow us on Twitter!
• 2009 CrossFit Games Fran Stats. How do you stack up?
• Match up with us on Beyond the Whiteboard.
• Join us on Facebook.
  

Monday the 14th of June, 2009

Angela absolutely demo's the box jumps. Way to make it look easy.

"Kelly"
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Post time to comments.

Notes, tools, articles and ephemera:

• Ever wonder where working with max loads for low reps came from in the current era?
• Wall Ball demonstration from the Catalyst Athletics site.
• The CrossFit main site FAQ page is chock full of information.
  

Thursday the 28th of May, 2009

Attention to form.

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

Notes, tools, articles and ephemera:

• The Muscle Up from Again Faster.
  
• Greg Glassman on benchmark workouts.
  
• More myths about women and fitness.
  
• Daily Diet Dose: The Truth About Grains.
  
• If you didn't get a chance to read Good Calorie, Bad Calorie check out Gary Taubes breaking it down.
• Miami New Times covered the event last Saturday - Slideshow up!!!
  

Tuesday/Wednesday the 14th/15th of April, 2009

"DT"

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Post time to comments.

Friday the 3rd of April, 2009

"Nancy"

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps