BUSTED!
Join us at CrossFit North Miami Beach for their Winter WOD Fitness Challenge at NMB! Test your mettle before the sectionals
We will be meeting at the box at 10am to ride over.
No classes otherwise.
9 Responses to “Saturday the 13th of February, 2010”
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Morning home WOD> Get up and go.
5 rds:
12 power cleans (135#)
15 thrusters (95#)
400M run (approx.)
Metal plates, no chalk. tough to guage time but a little less than 30m. Should take most closer to 25 in the gym. Tough one
Palm Island Park
Muscle up practice – I’m getting worse, not better – around 45 attempts, only 10 successful
First try at OPT Flight Simulator – got stuck on the 40 rep round, hit mid 30’s 3 times before calling it a day
Then – first Crossfit Kids class, Chloe and Maxwell loved it. Thanks Coach Adam!
2K row(7:30)/ 150 dubs= 10 minutes
<4 minutes rest>
5 minutes of OH lunging 45lbs= 93 reps
<1 hr rest>
DL 315lbs every 30 seconds for 10 rounds=30 reps
Have a nice Valentines day!
3,3,3,3,3 Power Cleans – 205lbs.
5 rounds of the following:
3 Clean Pulls
3 Power Cleans
3 Push Press
3 Push Jerks
3 Good Mornings
~75% of 3 RM Power Clean 155lbs.
Tri training this morning
42 mile ride on key biscayne. Took about2hr20m
5 mile run at 830 pace. Includes going up over bridge and back.
40 min open water swim.
Can’t wait to hear about this morning’s wod at nmb.
CFNMB Wod 1
45# plate run to 100m mark, drop plate on sled
Return to start
2 35 pound sandbag shoulder run, 300 meters
drop weight on sled
grab rope on sled, pull to finish.
500 m total distance.
2:32 (I think, maybe faster)
A lot of folks suffered on this one, dropping bags, bad carries, etc. Both bags shouldered to one shoulder to the 200 m mark, drop, clean to opposite shoulder and back to the sled worked well.
WOD 2
300# DLx3
135# thrusterx3
225 DLx5
115 thrusterx5
185 DLx7
95 thrusterx7
6 barbells in a row.
20 seconds to complete each lift, 10 seconds to move to next barbell. Finish all lifts to complete each round.
5 rounds or failure.
3 rounds plus 4th round of 3/3/5/5/7/5 for me.
First WOD played to strengths (running) and was easy for me. Second WOD was good for 3 rounds. 4th round hit the wall at the round of 7’s. Legs fatigued from first workout. Falling 2 short of 4 rounds bit hard, but low back was not having any more. Glad I didn’t make it back to the 300# bar because I would’ve picked it up like a meathead.
Karim…I’d like to get in on a few of those training days after CF sectionals.
Don’t forget, the Olympics are on.
Weezy-muscle ups are about where you do them, when you do them and how much you had to drink the night before. Go over your check list. And that’s a Fight simulator, as your arms are punched out at the end. Do it again if the calves can handle it.
Great to hear that CF Kids is taking off!
Dan, great job today. sounds brutal. I am sure you represented 305 well.
I have 2 friends competing in the Midwestern Sectinals right now, currently in 3rd and 26th place (top 30 go to Regionals). For those interested, WOD’s were:
WOD 1: “THE AIR FORCE WOD”
For time:
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats
Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20min cap
WOD 2:
5 minutes 155# overhead, total reps (winner was 47)
WOD 3:
For max reps
5 minute row for calories
4 minute box jump, 24″ (20″)
3 minute hang squat snatch, 75lb (45lb)
2 minute wall ball, 20lb (14lb)
1 minute handstand push-up
looks like everybody had an interesting day with different WOD’s. i like the commitment.
Dan killed it today at NMB; your time was closer to to 2:28 Dan.
Home WOD-
5X5 of-
DL- 275#
BenchPress- 195#
DeadHang Weighted PullUps #25
12:44 tried to do it with minimal rest
finish Bench at 225#- 5/ max DHPullUps- 14
Nice work dan. We do the tri work every sat. Welcome to come with us anytime.