CrossFit Broward, LLC

The Weekend Is Over

Sunday 090531

I apologize for last week.  Work has picked up a bit and I put in some crazy hours last week.  That and the weather really put us out....I know some of you are dying to get back into the swing of things.  Hopefully this week will be better.  Check the site for posted times and I will text the group where we will meet.

The wods I was able to complete on Friday and Sunday were as follows:

Friday

• Back Squat 85% x 3 x 5
• Sn Pulls 110% (1RM Sn) x 3 x 3
• Press 75% x 5 x 5
• Pull-Ups (Max reps) x 5

Sunday

• C&J Practice ( PCln + C&J) x 5
• WOD: 5 Rounds for Time
  • 10 Pull-ups
  • 10 36" Box Jumps
  • 10 HSPU
• Core Work
  •  5 Rounds for Time

Who programmed this?

Tuesday 090526

 

Well, the weather did not cooperate again today.  As Richard stated, God is trying to tell us something.  Hopefully Richard is right!

Part 1

• Snatch Technique Practice
  • Snatch Complex (MSn + PSn+Sn) x 3  
  • 3 Pos Sn x 5 

Part 2

• 250 Double Unders
• 175 Wall Ball (20#)
• 75 K2E
  •  Partition as needed - Thanks Tommy, Todd, and Dana (BGI Fitness) 

I don't know if it is the diet change from Robb's seminar but I am feeling it!

Memorial Day

Monday 090525

  

I hope everyone had a safe Memorial Day.  Since I will not be able to hold a park WOD on Wednesday, we will have one tomorrow at Heritage Park in Plantation...weather permitting.

Over the weekend we did the following WOD's:

Saturday

• 5 Rounds for Time 
  • 15 GHD Sit-ups 
  • 15 Back Extensions 
  • Row (max distance while your partner completed the above)

Sunday

• 4 Rounds (1 minute  intervals between 4 movements with 1 minute rest...mod FGB)
  • Row (Cal)
  • DB Thrusters (45lb)
  • KB Swing (24kilo)
  • Pull-up

Monday (Heavy)

• Technique Practice 3 Pos Pwr Cln
• Front Squat 80% (1 RM) x 3 x 5
• Clean Pull 110% (Clean) x 3 x 3
• Push Press 75% (1RM) x 5 x 5

Running and the Squat

Wednesday 090520

Today's wod is taken from CrossFit HQ's post for today: Run-Squat WOD (Speal & Zac)...[wmv][mov]

• 4 Rounds for Time (video:
  • 400m Run
  • 50 Squats

Go to Central Park (Cleary and Central Park Blvd) unless the weather (lightening only) prevents us.  The wod will start at 6pm unless the group can make it earlier.  Please post to comments.

Rainy Days

Monday 090518

For those that remember Sharon and Feng from Michigan who trained with us a few months back.  Well, Feng placed in the top six females at the CrossFit Mid-West Regionals over the weekend and is CrossFit Games bound.  Feng, good luck at the games!

The rain did not stop us today.  The group did Helen (CrossFit Benchmark)...in the rain.  David smashed his PR by 2 minutes and Steve crushed his best time while doing the wod in the rain.  Well, today I realized Hell must have frozen over....Matt actually made it out and Bob missed the WOD...it must be a sign of the end of time.

HELEN (3 Rounds for Time) - Video

• 400m Run
• 21 KB Swings
• 12 Pull-Ups

Nutrition and Oly Lifting make for a great weekend

Sunday 090517

Hope everyone had a great weekend!  This Saturday and Sunday was filled with two great events.  Saturday started off with the CrossFit Nutrition Certification conducted by Robb Wolf.  Although I have read multiple books on nutrition, Robb enlightend us some areas of nutrion, health and performance I never thought of.  Robb covered everything from endocrinonolgy, understanding basic blood panels, Paleo(quality) and Zone (quantity) nutrition, body comp, hippie love, etc.  Definitely worth the time whether you are interested in improving performance, looking better, and/or improving your health. 

  

L to R: Tommy Orr (BGI North), Dave Wyatt (BGI South), J-Mac (BGI North), Todd Lynch (BGI North- owner), Mike B.  (BGI North), Robb Wolf, Dana Lynch (BGI South - owner), Me and Wendy....must have been the photo where Todd was putting his hand where it didn't belong!

Sunday was spent going in depth into the Snatch and Clean&Jerk with Danny Camargo, US Interantional Coach and his team.  I also had the chance to hang out with some friends that I used to train...Brent, Rooster (Justin), and Tom H...always a pleasure and of course The Hardcore Crossfit Crew of Lance, Adrianna, Omar, and Justin.  As always, it was fun to train with all the BGI crew of Tommy, Jenni, Traci, Todd, and Dana.

Last but not least, I would like to thank Todd and Dana of BGI South for hosting the events...always first class.

TGIF

Friday 090515

As far as tonight's wod is concerned, I will keep the group posted via text messaging for time and location.  Also, we will be meeting tonight for drinks and dinner at a local watering hole for those that are interested.  Just email or text me for time and location.

Crusher...for some!

090513 Wednesday

We will meet today at 6pm, Heritage Park...1st Pavilion on the right after the guard gate.  All the group needs to know is this will be a longer than normal WOD...we may revisit the BUS.

Today's WOD, For Time:

• SDHP (wmv) 20, 18, 16, 14, 12, 10
• Box Jumps (wmv), 24" 10, 10, 10, 10, 10, 10
• Push-Ups (wmv) 10, 12, 14, 16, 18, 20
  •  videos courtesy of  CrossFit HQ

Last night's WOD has a heavy day:

• Back Squat (HB) 315 x 5 x 5
• Max reps Pull-ups with 40lb vest (2min rest between sets) x 5
• GHD Raises

Looking Forward to the Weekend and it's on Tuesday

Tuesday 090512

***Only a few more days until the Robb Wolf Nutrition Cert and Olympic Lifting Seminar with Danny Camargo at BGI Fitness this Saturday and Sunday.  If you have the extra coin, it will definitely be worth your time***

We will meet this Wednesday at 6:00pm, Heritage Park in Plantation.

Last night's WOD was as follows:

• 3 POS SN + 2 OHS 165lb x 5
• Metcon 7 Rounds for Time
  • 7 - 60lb DB Cleans
  • 7 - Dips
• P-Chain Work
• Core Work

I would like to thank Juan and Christine for letting me use their facility, ATP / US1 Fitness, late last night to do the Oly Lifts.

It's a Boy!

Friday 090805

 

Proud new father.....At 3:45pm, Angel's wife gave birth to a healthy baby boy!  Over 8lbs and 20"!!!  Congratulations to you and your wife and may God Bless your newborn son.  We will post photos as soon Angel sends them.

We will meet tomorrow at Heritage Park at 9:00am.  I will text those that confirmed with me today the location at Heritage park after I find out which pavilions are open.  See you in the morning!