Thursday the 21st of February, 2009

Although he is lazy here in the front squat, Alex sure isn't lazy in the WOD's.He and his wife Karina have been posting mighty impressive efforts daily.Congratulations are in order to Alex as he achieves his black belt in jiu-jitsu today.Way to go! Both you and Karina have been great additions to CF305!8 total rounds per team, 4 rounds per individual for time of:With a partner of equal ability, run 800 meters, going out and back to a 50 meter marker 8 times. One partner rests while the other run...

Wednesday the 20th of May 2009

"Grace" 135 pound Clean and Jerk, 30 reps Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.Notes, tools, articles and ephemera:Tosh doing Grace from the CrossFit main site.Lil' Grace courtesy of the CrossFit main site.266kg Clean and Jerk.What the heck is this Zone thing? great resource including a block calculator.You want more on the Zone?! CF Journal #21 is free.

Tuesday the 19th 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!

Monday the 18th of May, 2009

Ten rounds for time of:3 Weighted Pull-ups, 40 pounds5 Strict Pull-ups7 Kipping Pull-up For weighted pull-ups place a 40 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set. Post time and number of sets to completion.Skill of the week: Handstand Push upsNotes, tools, articles and ephemera:Progressions for handstand pu...

Saturday the 16th of May, 2009

Front squat practice working from PVC to five sets of three.50-40-30-20-10Double Unders with 10 burpees between each round.Post loads/times to comments. Notes, tools, articles and ephemera: Why the front squat is good for you. The technique. A new look at the classic "Squat and Milk" program. Speaking of dairy, Is all cheese created equal?

Friday the 15th of May, 2009

"Hansen" Five rounds for time of:2 pood Kettlebell swing, 30 reps30 Burpees30 Glute-ham sit-ups Post time to comments. Enlarge image Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).Notes, tools, articles and ephemera:We are listed on the New Times site, go check it out HERE and commen...

Thursday the 14th of May, 2009

"Tabata Something Else" Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises. Post total reps from all 32 intervals to comments.Notes, tools, articles and ephemera:Article on Tabata intervals over at the Ross Training site.A paleo-centric take on Dr. Tabata's legacy from Mark's Daily Apple...

Wednesday the 13th of May, 2009

"Elizabeth"21-15-9 reps of:Clean 135 poundsRing dipsPost time to comments.Notes, tools, articles and ephemera:Notes on Ring Dips."Elizabeth" demonstration video from the CrossFit main site featuring Annie and Greg.CrossFit and USA Weightlifting Coach Mike Burgener's excellent warm-up.

Tuesday the 12th of May, 2009

We will be meeting at the parking lot located at 73rd and Collins in Miami Beach at 6:00pm. Please call Dan at 561-809-2858 with any questions. What to bring:Clothes you don't mind getting wet or a bathing suit Towel Sunscreen Water to drinkNotes, tools, articles and ephemera:Why do some foods just make you hungry? - from the Wall Street JournalWhich sunscreen is right for you at our beach workout?Sometimes staying fit is just about having a better life, sometimes it is about doing cool things....

Monday the 11th of May, 2009

Shoulder Press 1-1-1-1-1-1-1 reps Post loads to comments.OrOut of Town/Home WorkoutHand Stand Push-Ups (HSPUs)5-5-5-5-5If you can't do HSPUs, scale it down to a pike or assisted HSPU. Check out this video from the CrossFit main site that shows Nicole Carroll doing a few variations including scale downs.Skill of the week: Double Unders**We have ordered Ultra Speed Jump Ropes. If you want one, reserve one. They will be in mid-week.Notes, tools, articles and ephemera:The Overhead Press with Coac...