CrossFit Broward, LLC

AMRAP

We will meet tomorrow at 6pm.  If you can attend, please call or text me to confirm.

Tomorrow's WOD is as follows:

20 Minute AMRAP

• 7 DB Clean and Press
• 10 Burpees
• 13 Sit-ups

If Steve ever gets his act together and helps build more Plyo Boxes, we will start to incorporate them again....LOL

An Act of GOD!

Saturday 090822

Unbelievable, Matt showed up this morning!  Slightly hungover and even more unbelievable that he did not meet pukie.  In all seriousness, it is great to have Matt back out with us...now we just need to get Danielle and Dulcita and the Clan will be back.  Also, we had a newbie join us this morning...Donna.  It was great to have you out and I hope you can become a regular part of the group.

Today's WOD was as follows:

• 5 Rounds for Time
• 10 Deadlift, 185/135
• 10 HSPU (Push-ups scaled)
• 10 Lunges (each leg)

Snatching

Friday 090821

Worked on the Snatch today.........

• DROM
• Snatch Complex
• 3 POS SN 145 x 2, 165 x 2
• SN 165 x 2 x 1, 185 x 2 x 3, backed down to 165 x 2 x 5
• OHS worked up to 225 x 3, then backed down to 185 x 3 x 3

We will meet tomorrw at 9am....rumor has it Dulcita will make it, but of course Matt has already come up with an excuse...that's ok, we know how he rolls

Modified Bobra

Thursday 090820

The group is growing again....it was nice to have most of the regulars again.  Even Joe M. made a guest appearance.  Richard hosed us again....I had to put since he asked me not to hammer him on the site.

A couple of announcements....David is celebrating his 10 year anniversary with Claudia, congrats.  Danielle is turning 23 today and Matt will be 24 next week.

Yesterday's WOD was as follows:

• 5 Rounds for Time or 20 Minute AMRAP, whichever comes first
• • 10 Pull-Ups
  • 20 Push-ups
  • 30 Sit-Ups
  • 40 Squats

See you Saturday.  If you can make it, please text me so I know what equipment to bring.

Also, I am in the process of starting Broward's first Olympic Lifting Club

Back in the Game

Tuesday 090818

Fun stuff today.  It was good to have the group together for the most part...the ones that said they would come out but did not show  because of alleged car issues missed out.  Crazy credit to David!  He has come along way and improved tremendously.  Part of it is due to his commitment to a regular training schedule and always trying to improve technique, load, both, and diet.  He recently shaved several minutes off of his best Fran time and just keeps getting better.  Proud of you David!

Tonight's WOD:

• DROM and Warm-up
• Squat Therapy
• 5 Rounds for Time
• • DB Thrusters, 55lb/35lb
  • KB Swings 70lb/44lb
  • 200m Sprint (sub Burpees for those that cannot run)

The humidity was BRUTAL!!!! We plugged through none the less.  We will have another WOD Thursday and Saturday.  Text or email me to confirm if you are coming....only if you are not "I'll Try"

Day for Visiting

Saturday 090815

Friday's WOD, Oly Day:

• Snatch - work up to heavy singles 205 x 1 x 3
• Front Squat 80% (315) x 3 x 5
• Snatch PP 225 x 3 x 5
• Clean Pulls 315 x 3 x 3
• GHD Raises 3 x 15
• GHD Sit-ups 2 x 15
• TGU  1.5 pood

Today Rick (CrossFit Weston) and I took a trip to Miami to vist Chris Holt's (CrossFit Threshold) new box.  He did a great job with it.  We had the chance to watch him coach a newbie and he did a great job...the guy definitely lives CrossFit and it was obvious he loves it.  It was nice to see that there are those that bring more to the table than just pushing members to Rx (when obviously not ready to) and believes in mechanics, consistency, then intensity.

On the way home we decided to stop by CrossFit SFBB in Davie.  Fernando and Tom happened to be there so we we went in for a tour.  Beautiful facility that is laid out nicely.  Definitely worth stopping in to check it out.  It was a pleasure meeting and speaking to them.

Nutrition

Friday 090814

Photo courtesy of Protein Power Blog

As most of you know, I am a fan or Robb Wolf, Protein Power, PB, and other Paleo style authors.  This morning I was going through the blog of Dr. Eades and found a great post about a book that will be next on my list.  Please take the time to look at Dr. Eades Blog at read the post about the Vegetarian Myth.

I will be heading to Miami on Saturday morning but for those that want to catch a WOD I will be at the park by 8:00am.  text or email me if you can make it.

Triplet Day

Thrusday 090813

Today's WOD:

• DROM Warm-up
• Practice Dumbell Cleans
• 5 Rounds For Time
• • 10 DB Cleans (55lb) - Dumbell Split Lifts [wmv][mov]
  • 15 Push-Ups - [wmv][mov]
  • 20 Double Unders - [wmv][mov]

Videos courtesy of www.crossfit.com

We will have another WOD tomorrow and early Saturday Morning....hopefully Angel will make this one

Great Story

Monday 090810

WOD:

• 5 Rounds for Time:
• • 30 Squats
  • 25 Sit-ups
  • 20 KB Swings
  • 15 Push-ups

On another note, I would like you to take the time to read a letter from Chris Holt (one of the owners of CrossFit Threshold in Miami).  I had the pleasure to meet Chris a over month ago at an Affiliate Challenge hosted by CrossFit 305.  Chris' performance was stellar.  Chris is in the process of moving their facility to a larger box, therfore, I decided to checkout the updated photos.  I ran across an open letter (link), which describes a hardship Chris had to over come....impressive and like Chris mentions in his letter, "No More Excuses"!

Another incredible thing happened this weekend....David held a WOD on Saturday, Helen, and one of the original group...very original group showed up to train.  Can anyone other than David say who it was?  Also, I am still waiting for a photo from David....he broke his cherry and tore a callus off.  I wonder if he did it walking in circles?

A little different

Last night the group got together to drill a few different moves we seldom get to practice by doing the following WOD:

5 rounds for time of:
- 10 x K2E
- 50m QM (Bear Crawl)
- 50m Flying Burpees

Everyone finished under 18:00... Nice Job!!!