Sunday the 21st of June, 2008

Wes developing a fine overhead squat.Swim 400 metersBike 10 milesRun 5kPost time to comments.

Saturday the 20th of June, 2009

Can you guess the age of this back? Winner gets a free set of power pad grips for pull ups.For time:Run 800 meters40 L pull-upsRun 800 meters40 Strict pull-upsRun 800 meters40 Kipping pull-upsPost time to comments.Notes, tools, articles and ephemera:Did you RSVP for the Fittest in Miami Competition? Yummy!Off Road 5k at Oleta Park TOMORROW! Joseph Phelan won this last year and is going to try to repeat!Sprint Triathlon at Crandon Park on Key Biscayne tomorrow. Come join Wess, Jamie, Dan, Domini...

Friday the 19th of June, 2009

Overhead Squat 5-5-5-5-5 reps.Post loads to comments.Notes, tools, articles and ephemera:CrossFit One World gets down on how to minimize cuts to the hand and how much chalk is too much?Sometimes a chalk bag is a good alternative to raw chalk.The Overhead Squat by Greg Glassman from the CrossFit Journal (subscribed yet?)

Thursday the 18th of June, 2009

"Erin"Five rounds for time of:40 pound Dumbbells split clean, 15 reps21 Pull-upsPost time to comments.Dumbbell split clean - video [wmv] [mov]Notes, tools, articles and ephemera:Why big guys are good at the row from the CrossFit Journal.Find out where your rowing times rank against the world.

Wednesday the 17th of June, 2009

30 Muscle-ups for timePost time to comments.If you cannot do the muscle-ups do 120 pull-ups and 120 dips.WODs for our Fittest Challenge will be posted this Saturday. Expect multiple short challenges and expect to perform more than once.Notes, tools, articles and ephemera:Caffeine, good or bad. Why you should run those 5K WODs. Over-Fat kids at risk for chronic disease.

Tuesday the 16th of June, 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).

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 meters30 Box jump, 24 inch box30 Wall ball shots, 20 pound ballPost 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.

Saturday the 13th of May, 2009

Esteban shows a look of determination. Where is your mind when you go heavy?Thrusters 5-5-5-5-5 Use a weight you can clean from the floor. For time, three rounds of 21, 15 and 9 reps:One arm dumbbell power snatchOne arm dumbbell swingUse a weight you don't have to put down. There is a five minute time limit for this portion of the WOD.

Friday the 12th of June, 2009

"Barbara"Five rounds, each for time of:20 Pull-ups30 Push-ups40 Sit-ups50 SquatsRest precisely three minutes between each round.Post time to commentsNotes, tools, articles and ephemera:Coach Rut's Max Effort Black Box (MEBB) program.Awesome Performance Menu article about scaling to Relative Intensity. (requires purchase)

Thursday the11th of June, 2009

We have decided to keep you guessing today. Make a commitment to come in ready to work hard! Heres a hint: 16,368'/ 196,850.394""Pain is inevitable; suffering is optional." -Dalai LamaNotes, tools, articles and ephemera:Healthy lifestyles on the decline in the U.S.What the heck are Grape Nuts.Guerrilla Burpees. The finisher part 2 from CFSF. Daily Diet Dose: (sort of).