CrossFit Broward, LLC

Oly Day and Seminar

Wednesday 091021

It looks as though the Oly workshop (covering the basics of the Snatch) will be held at US1 Fitness/ATP Kettlebells in Dania Beach on Saturday, October 31.  Once the details are worked out, I will post additional information.  If you are interested in attending, please email me.

Smoked

Monday 091019

Well, a few have been asking for smoker.....here it is, Tuesday's WOD:

50 Reps of each Movement for Time

• Burpees
• Sit-Ups
• Double Unders
• Push-Ups
• 45lb OH Lunges

Also, there has been some outside interest in doing an Olympic lifting workshop.  Watch the site for updates and location.  If all works out, the location will be in Dania Beach.  If you are interested, please email me and I will send you updates.

Weekend WOD

Saturday 091017

Today's WOD was as follows:

5 Rounds for Time or 20 Minute AMRAP (which ever comes first):

• 10 Pull-Ups
• 10 Burpees
• 10 KB Swings (32kg / 20kg)
• 10 Lunges (each leg)

Sunday's WOD will be an Oly day

• Snatch
• Clean and Jerk
• Front Squat
• High Pulls
• RDL
• GHD Sit-Ups

Out of Town Visitor

Thursday 091015

 
 
Tonight I had the pleasure of meeting and training with an out of town guest, Mike M.  It was a pleasure training with Mike tonight and to see a different way of approaching the Classic Lifts.  Mike definitely was explosive through through the second pull....great night of Oly Lifting.

• Warm-up: DROM + BB Complex + 3 Pos Snatch
• Snatch: worked up to 80kilo (175lb) x 2 x 4
• C&J: worked up to 98kilo (215lb) x 2 x 4
• Pull-ups: 3 x max

Tonight was more of a technique workout.  We concentrated on the first pull and accelerating through the second.  AS Coach B would say, "Junk Yard Dog Aggressive".

Watch the site and email oer text me as to whether you will be able to attend this weekends WOD.

HEAVY DAY

Wednesday 091014

Eva T. at the original CrossFit - Core Stabilization at its best.  Front Squats and OHS are hard to beat!

Today was supplemental movement day.  The wod was as follows:

• Warm-Up: 500m Row + DROM
• Front Squat: 80% (275) x 5 x 5
• Clean Pulls: 105% (315) x 3 x 3
• OHS: 80%(195) x 5, 5, 5, 3, 3
• GHD Raises 3 x 10 (weighted)
• GHD Sit-ups 3 x 15 (weighted)

Tomorrow will be a CrossFit WOD.  For those that will attend, please text or email to confirm.

A little MGG today

Tuesday 091013

Today's WOD will be a 20 min AMRAP (As Many Rounds As Possible):

• 100m Sprint
• 10 Burpees
• 10 Sit-ups

The group will meet at 6:00pm.  Please emai, text, or call for location and confirmation.

Also, in 2 weeks we will have a late night WOD followed up by a drinking event at the house or location of the group's choice.....

Oly Day and Nutrition

Monday 091012

Warm-up: 500m Row, DROM, Burgener WU, BB Complex

• 3 Pos Sn (high, mid-thigh, deck): 95 x 1, 115 x 1, 145 x 1, 165 x 1
• Snatch 195 x 2, 175 x 2 x 3
• 3 Pos Cln (high, mid-thigh, deck) + 1 Jerk: 95 x 2, 135 x 1, 155 x 1, 215 x 3
• Pull-Ups (20lb vest) 3 x 10
• Core Work

I am not a fan of CNN but thanks to Wendy I had the opportunity to catch the debate on Larry King, as to whether eating meat is healthy.  For anyone that is willing to do a little reading/research, the evidence is overwhelmingly in favor of meat being a healthy part of diet.  Do a little homework and check how anthropologists determine whether the bones they unearthed were hunters and gatherers or farmers.....check out this blog from Dr. Eades, Nutrition and health in agriculturalists and hunter-gatherers.

It is amuzing how we put so much faith in the "common knowledge" given to us by the media, government, and the medical community (driven by big pharma).  Is it not obvious that it is failing.  Just look at all the unhealthy, obese, and sick people in your life who follow a grain based diet....hmmm...seems to working real well.  Do yourself a favor and visit sites like the ones listed below:

• Robb Wolf's Blog
• Protein Power Blog - Dr. Mike Eades
• The Paleo Diet

Make Up Day and Drinking

Sunday 091011

I hope everyone had a great weekend!  Last night at Bokamper's was fun, Gators won, FSU lost...sorry Bob and Dulcita :(.

Today was a make up WOD with some skill work

5 Rounds for time:

• 500m Row
• 30 DU
• 10 Ring Dips

Well, I know how some of the group enjoys a good beverage or two.  One of the sites I like to visit had a good post,  Choose Your Booze: A Guide to Healthy Drinking.  For those of you that want to stay gluten free, be aware of what you are drinking.  A great drink introduced to me by Robb Wolf at a cert is the NorCal Margarita (one shot of top shelf tequila, one lime, and soda water).  I did not think I would be able to even smell the tequila (I was afraid it would bring me back in time), but I was surprised how good it was and is now my beverage of choice when I am in the mood to have one.

Murph and Oly Strength Day

Saturday 091010

Amidst 2000+ boy Scouts at Heritage Park, the group took on Murph this morning in blistering Florida heat and humidity....should we expect anything less.  They say it builds mental toughness...I believe the group already possessed it, since they requested the wod today.

MURPH

• 1 Mile Run
• 100 Pull-Ups
• 200 Push-Ups
• 300 Squats
• 1 Mile

Oly Strength

• Warm-up
• HBBS 315 x 5 x 5
• CL Pulls 275 x 5 x 3
• Sn Push Press 185 x 5 x 5
• GHD Raises 3 x 10
• GHD Sit-Ups 3  x 15
• Pull-Ups 5 x max reps

Oly Lifting Practice and Nutrition

Friday 091009

Meat eating made us human. The anthropological evidence strongly supports the idea that the addition of increasingly larger amounts of meat in the diet of our predecessors was essential in the evolution of the large human brain.  Our large brains came at the metabolic expense of our guts, which shrank as our brains grew.

In April 1995 an article appeared in the journal Current Anthropology that was an intellectual tour de force and, in my view, an example of a perfect theoretical paper.  “The  Expensive-Tissue Hypothesis” (ETH) by Leslie Aiello and Peter Wheeler demonstrated by a brilliant thought experiment that our species didn’t evolve to eat meat but evolved because it ate meat..........

The rest of the article can be found here, Are we meat eaters or vegetarians? Part II (photo and article courtesy the blog of Dr. Michael Eades)

Thursday's WOD consisted of skill work with the Snatch and Clean&Jerk followed by gymnastic (bodyweight) movements. 

• Rower warm-up, DROM, Barbell Complex of Sn Press + Sn Thruster+ M Sn + OHS
• Power Snatch + OHS: 165lb x  3 x 5
• Power Clean + Power Jerk + Jerk: 195 x 3 x 5
• Practice Muscle-Up and Ring Dips
• TGU

For those that are interested in training tonight, please text or email me.  Also, if you are planning attending Staurday's WOD please let me know.