CrossFit Broward, LLC

4th of July

Saturday 090704

 

Another 4th of July has passed since we started, and I want to wish everyone a Happy and Safe 4th of July.  See you guys next week....eat (mostly Paleo), drink (mostly Paleo), and have fun. 

Group Meeting

Monday 090629

Everyone has been contacted...we will meet at 6:00pm to do a benchmark wod.  We are tentatively starting at 6:00pm, but if you can get there earlier please do so.......Looking forward to seeing the group.

Hopefully the wod will not involve Yoga....right Bob?

Affiliate Challenge in Miami

Saturday 090627

Dana (BGI - South, unfortunately Todd had to work) and I went to CrossFit 305 to help with their Affiliate Challenge.  For those that know me, know I avoid going to Miami at all costs.  Mostly due to working there for 5 years and dealing with the God awful traffic.  This time it was a pleasure.  We met some quality affiliates and it was nice seeing the CrossFit spirit at the event.  I would like to thank Dan, Dominic, Joe, and Peter for the invite...they were great hosts. 

We also had the pleasure of meeting Chris and Elisha from CrossFit Threshold.  Chris had great clean technique today even though he was doing an AMRAP...nice to see people still interested in doing things right.  I apologize, his name escapes me at the moment, but we also met one of the owners from CrossFit North Miami Beach...another stand up guy.  Looking forward to training and working with the above again in the future.

Photos will be posted once Dan sends me the link.

Saturdays WOD:

The heat this morning brought back some good and bad memories from last year.  Today we did the following WOD after working on mobility drills:

• 15 AMRAP
  •  5 Pull-ups
  • 10 DB Thrusters (55lb)
  • 15 KB Swings (70lb)

Recap of the weeks workouts are as follows:

• Monday: BS 365 x 3 x 5, SN DL 315 x 5 x 3, Push Press 215 x 5 x 5 , weighted Sit-ups
• Tuesday: 5 Rounds for time - 500m Row + 20 Push-ups + 20 GHD Sit-ups
• Wednesday: Snatch up to heavy single 205, 165 x 2 x 5
  •  WOD: 5 rounds - 20 DU + 10 KB Snatch (24 Kilo) ea side + 10 Kipping Pull-ups
• Thursday: OHS 215 x 3 x 3, FS 285 x 3 x 5, CL Pull 275 x 3 x 3, GHD Raises, and Planks
• Friday:  Light Clean work since the wrist is still a little sore.
  •  WOD:  Intervals on the Rower and practice HSPU

Training Days

Monday 090622

Saturday's Paleo cookout turned out great....the NorCal Margarita's were a hit.  I would like to thank everyone that came and I am sorry a few could not make it due to illness, triathlon, and a few were just slackers.  See photos on the left side of the blog.  After eating and drinking we watched, "Every Second Counts"...a documentary featuring some of the best CrossFitters in the country preparing and competing in last years CrossFit Games. 

Today's wod will be strictly Oly lifting followed by a short metcon which will be posted later.

Friday....Thank God!

090619

Well, we are still on for this weekend.  I will email or text everyone directions to the house.  If there is something special you would like to drink don't hesitate to bring it.  We are providing mostly Paleo friendly food with a few surprises.

I would like to wish Shari good luck at her Triathlon this weekend....I am sure CrossFit has increased you AKP.....can anyone guess what that stands for?

Paleo Cookout

Thursday 090618

It looks like we will have the Paleo Cookout this Saturday at the house for an informal get together and to make up for the missed and recent birthdays.  Please contact me directly if you are planning to attend.  We will start late afternoon around 3 or 4pm....I will update the site tomorrow and contact you with times and directions. 

Be prepared to do a mini-WOD in the backyard.  Also, this will be our first time experiencing NorCal Margaritta's....yes Dulcita, you can bring rum but it's not Paleo!

Looking forward to seeing you guys on Saturday!!!!!!!

Another Birthday

Tuesday 090616

Well, it seems we have another birthday this week.  Although she has forgotten us (wink), we have not forgotten her.  This Wednesday, Duclita is having her 28th birthday.  Happy Birthday, Dulcita!!!!!

 

I apologize for not having park wods the last week and half.  Unfortunately (well, fortunately with the economy) work has been busy and hectic, and I have not been able to make it back in time for the group to meet.  If all goes well, we will have a B-day wod...."Dulcita's Delight" at Heritage Park or Central Park.  I will text you with the time and location.  Also for those that are interested, we will meet on Saturday as well.  Time and location will be posted and/or text.

Although we have not been able to meet, there are plenty of WOD's posted on the website under "Travel WOD's by Eva T"....it is a credit thing...that all of you are able to do.  Just because I can't always make it, does not mean you guys can't meet for a great WOD.

Monday's WOD....Oly Day

• CJ - work up to one rep max then back off to 90% x 1 x 5
• Snatch - 80% x 2 x 5
• CrossFit WOD - 5 Rounds for Time:
  • 300m Row
  • 15 Kipping Pull-ups

Tuesday's WOD

• BS 80% x 3 x 5
• SNDL 3 x 3
• Press 75% x 5 x 5
• Core and PChain Work