CrossFit Broward, LLC

WOD then Grub and Grog

Monday 090330

I would like to thank Jami, her sisters, and Dulcita for bringing food and drinks for after the WOD.  It was nice to sit and talk with everyone after the workout...unfortunately, some of the members could not make it tonight...we even had frog legs and fish from Dulcita's Canal.

Tonight's WOD was short but intense:

• 15 Minute AMRAP
  •  20 Box Jumps (M-30"/W-24")
  • 15 Push-Ups
  • 10 KB Swings (each arm)(M-53lb/W-44lb)

We will meet on Wednesday at 6pm, Heritage Park, first pavilion on the right after the guard gate.

Clean and JERK Doubled Up

Friday 090327

   

Since we are taking shots at everyone in the group....it is Shari's turn.  The resemblance is frightening!  In all fairness, I will pick on myself as well.....

    

Ok, the funs over...well, for some.  Actually the fun is about to begin.  The WOD for Friday is as follows:

10 Rounds for Time

• 10, 9, 8....3, 2, 1 DB Clean and Jerk (M-45lb / W-30lb)
  • Dumbell Split Lifts...[wmv][mov] - we will be doing a variation similar to 1:30 in this video     
•  20 Double Unders after each DB C&J (attempts count - no singles)
  • Double-Unders (Brendan Gilliam demo)...[wmv][mov]

*Videos courtesy of CrossFit HQ
 

We will meet at Heritage Park, first pavilion on the right after the guard gate.  Start time is at 6pm.

World Class Fitness in 100 Words

Taken from "What is Fitness" - Courtesy of CrossFit HQ

Eat meat and vegetables, nuts and seeds, some fruit, little starch and NO sugar. Keep intake to levels that will support exercise but not body fat.

Practice and train major lifts: deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics:pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstands, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.

Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. ROUTINE IS THE ENEMY. Keep workouts short and intense.

Regularly learn and play new sports!

Read the entire article, "What is Fitness" provided above.  If you want to take your training to the next level, we need to dial in your diet.  Start with the recommendations above and we can progress to The Zone/Zone-Paleo diet...you will be surprised at that results, not only with your level of fitness but your overall well being. 

It's Only 3 Rounds

Wednesday 090325

 

This rant is courtesy of HyperFit - Ann Arbor CrossFit, MI

• 21-15-9 for Time
  • SDHP (M-95/W-65) -
  • KB Swing (M-24k / W-16k) - Kettlebell swings...[wmv][mov]
  • HSPU (Handstand Push-Ups) - Handstand Push-up Variations...[wmv]

Videos courtesy of CrossFit HQ

• Note:  On the KB Swing video she initiates the down swing by pushing her hips back.  The movement is more like a deadlift where the hips are pushed back...hinge at the hips!  The torso does not remain upright like the air squat and the back is in extension! 

We will be meeting at the first pavilion on the right after you pass the guard gate at Heritage Park in Plantation.  Start time is 6pm....there will be a double treat...Bob and Dulcita will be back (Jami, you can stop crying now) and there will be a special guest training with us.  Also, bring running shoes just in case...Bob, you are exempt from running tomorrow!!!

Nicole with a Goblet

Monday 090323

Does anyone else notice the likeness David shares with Bart Simpson?

  20 Minute AMRAP (As Many Rounds As Possible)

• Pull-ups (Ring Rows, scaled), Max Reps (unbroken and noted)
• 21 Goblet Squats
• 400m Run

March 21, 2009

Saturday 090321

Yesterday's wod turned out to be brutal for the guys and not so bad for the ladies.  We will have to do another version of it again soon.

I would like to wish Shari luck in her agility competetion this weekend with the pups. 

Today Richard (drove down from Stuart) and I met at BGI-North to do some Oly lifting and the WOD with Tom Orr and the crew.  It was good seeing everyone since it has been a long time since my last visit.  The wod they did was surprisingly brutal, even though I am out of shape.  I almost yacked today after the last round.  We will definitely be doing this one soon...as in next week.

I hope everyone has a great weekend and we will meet on Monday at Heritage Park, 6 p.m.!

Friday Grinder

Thursday 090319

We will meet again this Friday at Heritage Park (Plantation off of Peters and Fig Tree) starting at 6:00pm.  The wod will be a team effort and each team will have 4 members.

• 5 Rounds for Time
  • Deadlift     25 - 20 - 15 -10 -  5
  • Thruster    15 - 15 - 15 -15 - 15
  • Push Press  5 -  10 - 15- 20 - 25
• One member from each team will start with the deadlift, thruster, push press, or waiting on deck. 
• Each member will perform their reps and rotate as a team (the slowest person holds up the team).
• The group will continue rotating until each member completes the 5 rounds 

See you on Friday!

Murph in the Rain

Wednesday 090318

 

For the few but dedicated members that did not cherry pick the workout...whether because it was too difficult or the weather (pick your excuse)...it turned out to be a great wod.  Most finished the WOD with a PR, but all did finish!  Poor Steve had to go at it all alone today....no Graycen or Kristin (she decided to not join us at the last minute....that a girl).

The most improved member was obvious today.  Jami has come along away, but today it was truly noticeable.  Not only is she more efficeint with her movements, we can see tremendous changes in her physical appearance.  Great job Jami and keep up the good work...you have come too far to turn around.

Shamrocks and Shenanigans

St. Patrick's Day, Tuesday 090317

Happy St. Patrick's Day

Yesterday we played the "Card Game"

Hearts = Burpees

Diamonds = KB Swings (70/53)

Spades = SDHP (95/65)

Clubs = Wall Balls (20/14)

Wednesday we will revisit a Hero WOD that we have not seen since September 11, 2009.  I am anxious to see how much the group improved from the last time, in addition to the first timers.

Also, I am curious to see who will complain, who will not show up (Dwight), and who I am hoping will show up (Joe, Matt, and Danielle).

We have two choices tomorrow.  We can do the wod as it is written or we can break it up as needed.  There has been plenty of debate over the different ways this wod can be tackled.  I am of the thought that it should be performed as it is written otherwise we are just doing a beefed up version of Cindy.

The WOD as written from CrossFit HQ's website is as follows:

Murph

• 1 Mile Run
• 100 Pull-ups
• 200 Push-ups
• 300 Air Squats
• 1 Mile Run

Let the fun begin tomorrow at Heritage Park near the pull-up bars starting at 6:00pm....see you there!

Friday's WOD

Saturday 090314

Friday's WOD was as follows:

• 21-15-9-15-21
  • Med Ball Cleans (20/14)
  • DB Push Press (55/35)
  • Box Jump (24"/20")

We had a smaller than normal group yesterday and it still was a blast.  Even though Steve L. had to do a diaper change at the beginning of the WOD (not for himself but his little boy Graycen), he crushed it as usual.  I even had the pleasure of training with the group...it has been a while do to injuries and Oly lifting.

Have a great weekend and I will see you guys on Monday!