Monday the 1st of June, 2009

30 butterfly abmat sit ups, 10# plate50 supermans5 rounds for time.Skill of the week: Muscle UpNotes, tools, articles and ephemera:Lots of information on muscle ups from beast skills.CrossFit main site muscle up trophy case.Developing a muscle-up pt. 1 (stability) with Rob Miller from CrossFit main site.Why eat grass-fed beef? from Rosas Farms Paleo-friendly baked chicken recipes from www.paleofood.com.Here is a link to videos of our CrossFit Threshold friends Chris and Zach doing the Last Chanc...

Sunday the 31st of May, 2009

Rest DayMuch love and respect to everyone who attended CrossFit Threshold's 1 Year Anniversary party yesterday. CrossFit 305 made a great showing and Dan and Pete had the best times on the day overall. All who competed did great.Check out this slide show of the workout:>

Saturday the 30th of May, 2009

Meet at CrossFit 305 at 2pm to carpool to CrossFit Threshold for their one year anniversary. HERE is a link to their site if you wish to travel on your own. There will be no 1pm class today.Notes, tools, articles and ephemera:Grass-fed beef resource page for Florida.Robb Wolf blog piece about tweaking the Zone.Concept2 rowing technique and link for free DVD.

Friday the 29th of May, 2009

For those of us that will be competing on Saturday, we will work on the skills for this WOD. For those that are not going Saturday, you will be DOING this WOD."CF Threshold 1 yr. Anniversary Chipper"Row 500 meters 25 Overhead Squats (Women-65 lbs Men-95 lbs) 25 Burpee Box Jumps (20″ box) 25 Double Unders 10 Inbred Cousins (Women-12 lbs Men-20 lbs) 400 meter run with Med BallNotes, tools, articles and ephemera:Skill level standards from CrossFit NorCal.Paleo Beef Stew recipe (wine optional).Greg ...

Thursday the 28th of May, 2009

Attention to form."Cindy"Complete as many rounds in 20 minutes as you can of:5 Pull-ups10 Push-ups15 Squats OR "Mary"Complete as many rounds in 20 minutes as you can of:5 Handstand Push-ups10 One legged squats, alternating15 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 chan...

Wednesday the 27th of May, 2009

Power Cleans1-1-1-1-1-1-1Muscle Up Practice5xhalf of your max reps.If you do not have a muscle up, work floor muscle ups on low rings.Notes, tools, articles and ephemera:Daily Diet Dose: Paleo-friendly dried meat (jerky) recipe.Apparently Ron Paul believes in Raw Milk.New York Times article on the raw milk debate.CrossFit Threshold announced the Saturday WOD for this weekend and it looks awesome.Corrective coaching on the Power Clean from Michael Bewley at the University of Dayton.

Tuesday the 26th of May, 2009

We will be meeting at the beach at 73rd Street at 6pm. There is public parking at the lot between 72nd and 73rd on Collins or on 73rd east of Collins. Bring water, sunscreen, a towel and clothes you don't mind getting wet (a swimsuit).Notes, tools, articles and ephemera:Who needs sunscreen? Eat your fish oil!Check out this grip strength workout from John Brookfield over at the Iron Mind site.Daily Diet Dose: Awesome paleo-friendly Chicken Apple Salad recipe from Greg Everett's site Catalyst Athl...

Monday the 25th of May, 2009

There will be no 6 or 7 am class, however there will be a 9 am class and evening classes will remain the same.3 rounds for time of:Thrusters 45# x50Knees to Elbows x30Double Unders x100Notes, tools, articles and ephemera:When was the last time you rested?The Power of Passion - from Ross Training.The ideal body, is it attainable?Daily Diet Dose: Pastured eggs taste better (if you can find them) and they are better for you.

Saturday the 23rd of May, 2009

Thanks to CF Threshold for coming out in force and representing well. We will see you next Saturday.Advanced WOD:Alex 16:17 RxZach 16:41 RxChris 18:17 RxAdriana 12:28 (blue/95#)Garfield DNFKarina2-17:08 (blue/knee push up/105#)Maria-18:42 (105#)Albert-14:50 (155#/chin over bar)Andrew-18:12 (135#/chin over bar)Brian-19:58 RxDrew-16:45 RxGreg-22:17 RxMichael-DNFFern-21:26 (185#/chin over bar)Steve-26:28(chin over bar)Adam-16:45 RxMayron-20:36 (155#/chin over bar)Kevin-21:40 (chin over bar)Elisha-1...

Friday the 22nd of May, 2009

One full hour of skills and drills. This is your chance to brush up on your kips, muscle ups, handstands, L-sits, etc. Remember, practice is the only way to get better.1. Mechanics2. Consistency3. IntensityTry and skip the first two and you're not working to even half of your potential. Slow it down and learn.We have grip pads coming in next week for those of you with sensitive hands. Those of us that went to the CF Games Qualifier saw these in action. DO your hands hurt? Do they rip? Do your wo...