CrossFit Broward, LLC

Congrats and Saturday WOD

Friday 090631

Well, this morning we (Wendy and I) found out she is getting command....pretty big deal!  Congrats and I am so proud of her.

We are scheduled for 9am tomorrow at our normal location.  I have an idea for a WOD tomorrow, but since it is a Saturday I thought I would let you guys have a say in what we do....maybe!  I have received some confirmations, but if you plan on attending please shoot me an email or text.

Oly Workout yesterday:

• 3 Pos CJ 75% x 3
• FS 78% x 5 x 5
• Sn PP 75% x 5 x 5
• Cln Pull 100% x 3 x 5
• Core work - weighted sit-ups 3 x max and evil wheel

Oly Day

Tuesday 090728

Monday's workout was strictly related to Oly lifting (weights in lbs):

• 3 POS Sn 165 x 3
• Back Squat (HB) 345 x 5 x 5
• Push Press 215 x 3 x 5
• Sn Pulls 225 x 5 x 5
• GHD Sit-ups

Today's Oly WOD will be (taken from Catalyst Athletics):

• Power snatch + snatch - 70% (of snatch) = 160 x 5 sets
• Snatch balance - 75% (of snatch) = 170 x 3 x 4

• WOD 5 Rounds for Time
  • 250m Row
  • 10 Kipping Pull-ups
  • 10 Box Jumps, 30"

Another Call to Help One of Our Own

Please see the email Richard sent to me.  As always, we like to help worthy organizations and this is one Richard feels is worthwhile.  Being that he is Jamaican, this foundation is close to his heart.  Please read and do what you can to help......thanks, Stephan

From Richard:  I serve on the Board of this non-profit organization, Torchbearers Foundation. Our primary focus is to provide aid to children (ages 3-5) in rural areas in the Caribbean. For more information you can visit http://www.torchbearersfoundation.com . You can always call me for more information about the organization. 
 
Our project for this year is a few rural schools in Jamaica with a total of about 250 needy children. We are just trying to give them the greatest gift of education.
 
As the new school year is coming up, we are looking to provide these children with school supplies. Please see the attached flyer. We will accept gently used books and supplies also. The deadline is August 21, 2009 and I can always pick up the items from you guys.
 
Please pass this along to your friends and coworkers also and especially the Crossfit Broward Crew. Whatever help you can provide is greatly appreciated.

 

Thanks

 

Richard

Weekend of Oly lifting

Sunday 090726

 

We had a good weekend of Olympic Lifting at BGI Fitness.  I would like to thank those who participated and Tommy Orr for letting us use his facility. 

We will start regular group meetings this Saturday, therefore, for those that can make it please email or text me.

Crush-Time

Last night the group got together to do a real crusher. I had done this WOD myself and your first impression midway through the first round is: "I can't do this". The team pulled it off like champs and I know one trainer would have been exceptionally proud. The WOD consisted of the following:

5 rounds for time of:

- 10 x 115 lb thrusters

- 10 x Chest-Slap push-ups

- 7 x Deadhang pull-ups

Today the group will be getting together for a WOD I call Triple D (DDD)... Can anyone guess what it'll be?

On the Oly front, check out the video of a woman that cleans and jerk twice her bodyweight....I don't know about you but I don't think she looks like a muscle bound bodybuilder.

Getting back with it

Last night we got together and did the following WOD:

5 rounds for time of:

- 20 Wall-Balls

- 12 Dips

- 400m run

It was sort of an unscheduled WOD, but those who made it got a run for their money. It was a good start to the week since Monday's WOD was cancelled.

TGIF... (I think)

On Friday the group got together and did the following WOD:

3 Rounds for time of:
- 10 x 95lb Thrusters
- 10 x Burpees
- 10 x 54 lb KettleBell Swings
- 400m Run

After a full week of training, some were understandably exhausted, but pushed through like champs. The group was also very happy to welcome back an old friend: Matt, who had his first WOD in 6 months. Thanks for joining us, we all love to have you back!

Remember Cindy?

 

For most of us, coming back from 3 or more weeks of inactivity is no easy task, add to that the heat, and that pull-up bar staring down at us, mocking us, as if to say: "What you really want is an ice-cream, isn't it?", and the final element of the equasion... yes, it was time to do Cindy, and she couldn't have come at a worse moment.

This was no trip to the local Globo, with the comforts of AC and benches everywhere the eye can turn, where you can lay your head and rest for several minutes... even take a nap... It was time to get Dirty!

I want to congradulate all of you for not giving up, working through the heat, and pulling through a WOD that I (David) personally consider the most difficult out there... admittedly, she scares me to death.

Jackson 5

Wednesday 090708

With all the media coverage of Wacko Jacko, I was going to post a wod "The Jackson 5" that would have us sick in no time to mimic the media coverage....Instead David wanted to do Cindy, therefore, David will meet everyone at Central Park in Plantation (Cleary and Central Park) at 6pm.  He opted for Central because he needs the shade...panzy!!!  Just Kidding.  As hot as it has been lately, all we need are some AK-47's and bags of rice then we would know what it is like in Somalia.

For those that are interested in the nutrition side of fitness, which they go hand in hand, please take the time to read the blog entry from Dr. Eades of Protein Power.  The article Debunks the myth that low-carb diets in crease LDL's.  Low Carb Diets increase LDL's - Myth

Also, I would to wish all the competitors from the SE who are leaving for the CrossFit Games.  I would especially like to wish the following great success this weekend:  Dana Lynch (BGI - South), Jenni Orr (BGI - North), Lance and Adrianna (CrossFit Hardcore), and Omar Torres (CrossFit Hardcore)....Kick A**!

 

Today's Oly Workout

• M Sn: work up to heavy double + 3 OHS (75kilo / 165lb x 3)
• FS: 135 kilo / 295lb x 3 x 5
• CLN DL: 185kilo / 405lb kilo x 3 x 3
• SN PP: worked up to 94 kilo /205lb (75% of 1RM) x 5 x 5

• Core work - GHD Sit-ups and Raises 3 x max rep

Olympic Weightlifting Team

As many of you know, I truly enjoy the Olympic Lifts (see About the Trainer).  Since there are no Oly clubs or coaches in the area I will be getting my Club Coach Certification shortly and starting a team.  I have received some interest in it, therefore, please email or call me for further information.