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
'Eva'
Run 800 meter
70 lb dumbbell swing x30
Kipping pull up x30
5 rounds

Dan-47:35 Rx
Pete-48:38 Rx
Joe-45:49 (60 lb db first round, 40 lb KB after)

Peter ran too far, Kaya's puppy ate a mouse which led to stall for both Joe and I, but it got done and next time there will be some serious PR's. A tough one, will be tougher next time with no outside distractions.

Wednesday
Peter
5-5-5-5-5 back squat
225, 255, 260, 260, 260
Joe
185, 185, 195, 195, 200

Joe
Weighted pulls in sets of four and five with 30 and 40 lbKB
Pete
pistol squat practice

Dan
20 lb. weighted vested
10 push ups
5 chin ups
10 squat jumps
5 burpees
50 yd. bear crawl forward and back

10 rounds as fast as possible.
Only got through nine and forgot to stop the watch before I had to stop. Sweat everywhere.

Rope pull ups 3x5

"Crossfit Nicole"
Run 400 meters
Pull ups to failure
20 minutes AMRAP (as many rounds as possible)
Dan
31-16-14-16-13-14-11-1(last round as time expired)
8 laps=2 miles
115 total pull ups
Peter
20-13-9-10-10-6-8
7 1/2 laps=1.875 miles
76 total pull ups
Joseph
6 laps=1 1/2 miles
87 total pull ups

Helen

Run 400 meters
55lb kettle bell swing x21
Pull up x12
Three rounds for time

Crappy pull up bar at Idol's Gym, slippery and too skinny.
Subbed 50lb kb, no 55 available.

Dan
9:13
Pete
10:32 (PR)

WOD 11.6.08

• Bench press your bodyweight max reps
• Follow quickly with Pull Up max reps
• 5 rounds, self applied rest (3-5 minutes)

We did this all in a row, so one person benches and does pull ups while the other two monitor and coach, then person two starts and so on. Made for good fun. One persons strength, another ones weakness and vice versa.
Dan Bench-6, 5, 4, 3, 3
Pullup-20, 21, 21, 20, 17
Total:120
Peter
Bench-14, 13, 10, 8, 7
Pullup-10, 14, 17, 15, 11
Total:119
Joseph
Bench-1, 1, 2, 2, 4
Pullup-15, 15, 13, 8, 10
Total:71

Tabata Tuesday

Mountain climbers
20/10 (Work/Rest)


"Helen"
1/4 mile
21 kb swings at 50lbs
12 pull ups
3 rounds for time

11:57 personal best

Peter K