Wednesday the 1st of July, 2009

"Fran"Thruster 95 lbsPull-ups21-15-9 reps, for timeBelow 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.

Tuesday the 30th of June

Notes, tools, articles and ephemera:Plandomization from Greg Everett over at Performance Menu.Greg Amundson's warmup from the CrossFit Main Site.Bent Press much? from Dragon Door.

Monday the 29th of June, 2009

Back Squat1-1-1-1-1 at 90% of maxRest as neededComplete as many rounds as possible in 20 minutes of:115-pound Hang clean, 15 reps12 Ring dips21 Sit-upsPost number of rounds completed to comments.Notes, tools, articles and ephemera:Survey says hire a trainer. Is exercise good for you? Bill Starr on the big three from the CrossFit Journal. (requires subscription)

Sunday the 28th of June, 2009

Fittest In Miami Challenge 2 ResultsA big thank you to everybody that came out to compete, judge, cheer or otherwise. We apprecitae every one of you! See you in July. If there are any issues with scores, please contact us.Heat 11. Tina M. 116 (amrap-89, 6 p up, 8 du 80 su, 9 brp) 45#,knee, grn, su2. Kevin 113 (amrap-70, 23 p up, 100 su, 10 brp)3. Rich X. 105 (amrap-63, 25 p up, 24 du, 11 brp)4. Drew R. 131.5 (amrap-81, 31 p up, 33 du, 11 brp)5. Andrew P. 103 (amrap-71, 15 p up, 24 du, 11brp)Heat...

Saturday the 27th of June, 2009

Thanks to everyone that came out and participated as well as everyone that helped out in any small or large way.We appreciate your support.We'll be skipping August but September will see another competition.Pray for a cold front....SCORES COMING SUNDAY AFTERNOON...."LUCKY 13"FOR POINTS:7 barbell squat cleans 95/657 chest slap push ups8 minutes AMRAP2 minutes max pull ups2 minutes max double under jump rope turns1 minute max burpeesEach rep in the AMRAP is one point. Each pull up is one point. E...

Friday the 26th of June, 2009

Rx the assasin.Tina going overhead.So how much can you bench bro?For those participating Saturday: Rest Day/Skill practiceFor those not participating:"Cindy"Complete as many rounds in 20 minutes as you can of:5 Pull-ups10 Push-ups15 Squats

Thursday the 25th of June, 2009

Five rounds for time of:75 pound Thrusters, 21 reps21 Double-undersPost time to comments.Notes, tools, articles and ephemera:Can you get fit in six minutes a week?Virtuosity by Greg Glassman from the CrossFit main site.

Wednesday the 24th of June, 2009

"Lynne"Five rounds for max reps of:Body weight bench pressPull-upsPost reps for both exercises in all rounds.Notes, tools, articles and ephemera:Scott Mendelson gets 716 up raw.Interview with Rippetoe pre-CrossFit era.Bench Press: Arch, Mark Rippetoe from CrossFit main site.Bench Press Basic Setup, Mark Rippetoe from CrossFit main site.Bench Press Body Position, Mark Rippetoe from CrossFit main site.Bench Press: Feet, Mark Rippetoe from CrossFit main site.Bench Press Levers, Mark Rippetoe from C...

Tuesday the 23rd of June

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). Call Dan for more information (561) 809 - 2858from the CrossFit Archives - 2/14/01"...Today we are taking a day of active rest. If you’ve performed to expectation you’ll welcome the break. If you know our methods, you'll make an intelligent inference about tomorro...

Monday the 22nd of June, 2009

Deadlift 1-1-1-1-1-1-1 repsPost loads to comments.Notes, tools, articles and ephemera:Congratulations to CrossFit 305's Joseph Phelan, who won the Oleta River off-road 5k for the second year running!Our hearts and prayers go out to Miguel Tellez who was struck down by a motorist during the Key Biscayne Triathlon Sunday. A second link here, including his condition.Malcolm Gladwell from the New Yorker on steroid use.