June 2009 • Fit 305

Wednesday the 1st of July, 2009

“Fran”
Thruster 95 lbs
Pull-ups
21-15-9 reps, for time

Below is a slideshow from last weekend’s Fittest in Miami II Challenge. Many thanks to Threshold, Affliction, Broward, BGI, NMB and all the affiliates and CrossFitters who came out. We will be having our next one in September and can’t wait to see you guys again.

Notes, tools, articles and ephemera:

Follow us on Twitter!
2009 CrossFit Games Fran Stats. How do you stack up?
Match up with us on Beyond the Whiteboard.
Join us on Facebook.

Tuesday the 30th of June

Notes, tools, articles and ephemera:

Plandomization from Greg Everett over at Performance Menu.
Greg Amundson’s warmup from the CrossFit Main Site.
Bent Press much? from Dragon Door.

Monday the 29th of June, 2009

Back Squat
1-1-1-1-1 at 90% of max

Rest as needed

Complete as many rounds as possible in 20 minutes of:
115-pound Hang clean, 15 reps
12 Ring dips
21 Sit-ups
Post number of rounds completed to comments.

Notes, tools, articles and ephemera:

Survey says hire a trainer.
Is exercise good for you?
Bill Starr on the big three from the CrossFit Journal. (requires subscription)

Sunday the 28th of June, 2009

Fittest In Miami Challenge 2 Results

A big thank you to everybody that came out to compete, judge, cheer or otherwise. We apprecitae every one of you! See you in July. If there are any issues with scores, please contact us.

Heat 1
1. Tina M. 116 (amrap-89, 6 p up, 8 du 80 su, 9 brp) 45#,knee, grn, su
2. Kevin 113 (amrap-70, 23 p up, 100 su, 10 brp)
3. Rich X. 105 (amrap-63, 25 p up, 24 du, 11 brp)
4. Drew R. 131.5 (amrap-81, 31 p up, 33 du, 11 brp)
5. Andrew P. 103 (amrap-71, 15 p up, 24 du, 11brp)

Heat 2
1. Jamie P. 88.35 (amrap-70, 9 p up, 77 su, 6 brp) 45#, grn, su
2. Daniel S. 113.75(amrap-78, 16 p up, 35 du, 8 brp)
3. Steve L. 116 (amrap-84, 15 p up, 28 du, 8 brp)
4. Chris H. 170 (amrap-90, 40 p up, 80 du, 20 brp)
5. Maynor 90 (amrap-56, 20 p up, 24 du, 8 brp)

Heat 3
1. Maria 122 (amrap-72, 23 p up, 52 du, 14 brp) kn. ch. slp. push
2. Angela 135.5 (amrap-88, 18 p up, 70 du, 12 brp)
3. Alex 155.75 (amrap-98, 30 p up, 43 du, 17 brp)
4. Joe D. 136 (amrap-98, 10 p up, 56 du, 14 brp)
5. Jason W. 99.5 (amrap-58, 26 p up, 17 du, 10 brp)

Heat 4
1. Jamelith Z. 96.5 (amrap-84, 0 p up, 9 du, 10 brp) scaled
2. Will A. 140.5 (amrap-85, 22 p up, 42 du, 13 brp)
3. John S. 153.5 (amrap-100, 22 p up, 70 du, 14 brp)
4. Manny 84.25 (amrap-59, 10 p up, 13 du, 12 brp)
5. Paul R. 98 (amrap-98 slip off of bar, will re-do Monday)

Heat 5
1. Steve B. 107.5 (amrap-74, 20 p up, 13 du, 10 brp)
2. Sean S. 141.5 (amrap-98, 31 p up, 10 du, 10 brp)
3. Jeff 129 (amrap-84, 30 p up, 8 du, 13 brp)
4. Albert P. 140.5(amrap-98, 21 p up, 14 du, 18 brp)
5. Dom S. 78.4 (amrap-58, 8 p up, 68 su, 9 brp) su

Heat 6
1. Adriana 104 (amrap-70, 8 p up, 44 du, 15 brp) 45#, knee, red
2. Elisha V. 143. 5 (amrap-89, 15 p up, 82 du, 19 brp)
3. Wes Z. 106 (amrap-70, 21 p up, 41 su, 11 brp) single unders
4. Jonas G. 160.25 (amrap-98, 28 p up, 81 du, 14 brp)
5. Hamlet M. 164 (amrap-112, 29 p up, 123 su, 17 brp) single unders

Heat 7
1. Ritza 91.05 (amrap-56, 17 p up, 81 su, 10 brp) grn, su
2. Heidi 94.75 (amrap-56, 22 p up, 19 du, 12 brp)
3. Jasmine L. 148.4 (amrap-84, 37 p up, 184 su, 9 brp) st. push up, grn, su
4. Alex M. 106.75 (amrap-84, 9 p up, 11 du, 11 brp)

Saturday the 27th of June, 2009

Thanks to everyone that came out and participated as well as everyone that helped out in any small or large way.
We appreciate your support.
We’ll be skipping August but September will see another competition.
Pray for a cold front.

…SCORES COMING SUNDAY AFTERNOON….

“LUCKY 13”

FOR POINTS:

7 barbell squat cleans 95/65

7 chest slap push ups

8 minutes AMRAP

2 minutes max pull ups

2 minutes max double under jump rope turns

1 minute max burpees

Each rep in the AMRAP is one point.

Each pull up is one point.

Every four (4) double unders is one (1) point.

Every burpee is one point.

Scaling:
Push up: standard push up or knee push up
Pull Up: Band assisted (knee only) or ring row
Double under: Single unders (20 single unders=1 point)

Friday the 26th of June, 2009

Rx the assasin.
Tina going overhead.
So how much can you bench bro?

For those participating Saturday: Rest Day/Skill practice

For those not participating:

“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Thursday the 25th of June, 2009

Five rounds for time of:
75 pound Thrusters, 21 reps
21 Double-unders

Post time to comments.

Notes, tools, articles and ephemera:

Can you get fit in six minutes a week?
Virtuosity by Greg Glassman from the CrossFit main site.

Wednesday the 24th of June, 2009

“Lynne”
Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

Notes, tools, articles and ephemera:

Scott Mendelson gets 716 up raw.
Interview with Rippetoe pre-CrossFit era.
Bench Press: Arch, Mark Rippetoe from CrossFit main site.
Bench Press Basic Setup, Mark Rippetoe from CrossFit main site.
Bench Press Body Position, Mark Rippetoe from CrossFit main site.
Bench Press: Feet, Mark Rippetoe from CrossFit main site.
Bench Press Levers, Mark Rippetoe from CrossFit main site.

Tuesday the 23rd of June

We will be meeting at the beach at 73rd Street at 6pm. There is public parking at the lot between 72nd and 73rd on Collins or on 73rd east of Collins. Bring water, sunscreen, a towel and clothes you don’t mind getting wet (a swimsuit). Call Dan for more information (561) 809 – 2858

from the CrossFit Archives – 2/14/01

“…Today we are taking a day of active rest. If you’ve performed to expectation you’ll welcome the break. If you know our methods, you’ll make an intelligent inference about tomorrow (hint).

The idea here is to engage in some sport or activity at intensity above recreational while being below our regular training intensity. Don’t count your primary sport! This is a cross-training opportunity. Step outside your normal bounds. Below are some suggestions.

Bicycle Hill Climb
Hoops! (Basketball)
Swimming
Mountain Hike
Rollerblade
Surf Paddle
Handball or racquetball
Tennis“

Notes, tools, articles and ephemera:

How to eat healthy, and eat out.
CrossFit: Do you want it?
Eat well, get healthy.
Don’t be scared.

Monday the 22nd of June, 2009

Deadlift 1-1-1-1-1-1-1 reps
Post loads to comments.

Notes, tools, articles and ephemera:

Congratulations to CrossFit 305’s Joseph Phelan, who won the Oleta River off-road 5k for the second year running!
Our hearts and prayers go out to Miguel Tellez who was struck down by a motorist during the Key Biscayne Triathlon Sunday. A second link here, including his condition.
Malcolm Gladwell from the New Yorker on steroid use.

Sunday the 21st of June, 2008

Wes developing a fine overhead squat.

Swim 400 meters

Bike 10 miles

Run 5k

Post time to comments.

Saturday the 20th of June, 2009

Can you guess the age of this back? Winner gets a free set of power pad grips for pull ups.

For time:
Run 800 meters
40 L pull-ups
Run 800 meters
40 Strict pull-ups
Run 800 meters
40 Kipping pull-ups

Post time to comments.

Notes, tools, articles and ephemera:

Did you RSVP for the Fittest in Miami Competition?
Yummy!
Off Road 5k at Oleta Park TOMORROW! Joseph Phelan won this last year and is going to try to repeat!
Sprint Triathlon at Crandon Park on Key Biscayne tomorrow. Come join Wess, Jamie, Dan, Dominic, Adam and all the participants!
CrossFit is testing for steroids at the games this year.

Friday the 19th of June, 2009

Overhead Squat 5-5-5-5-5 reps.
Post loads to comments.

Notes, tools, articles and ephemera:

CrossFit One World gets down on how to minimize cuts to the hand and how much chalk is too much?
Sometimes a chalk bag is a good alternative to raw chalk.
The Overhead Squat by Greg Glassman from the CrossFit Journal (subscribed yet?)

Thursday the 18th of June, 2009

“Erin“
Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups
Post time to comments.

Dumbbell split clean – video [wmv] [mov]

Notes, tools, articles and ephemera:

Why big guys are good at the row from the CrossFit Journal.
Find out where your rowing times rank against the world.

Wednesday the 17th of June, 2009

30 Muscle-ups for time
Post time to comments.
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

WODs for our Fittest Challenge will be posted this Saturday. Expect multiple short challenges and expect to perform more than once.

Notes, tools, articles and ephemera:

Caffeine, good or bad.
Why you should run those 5K WODs.
Over-Fat kids at risk for chronic disease.

Tuesday the 16th of June, 2009

Monday the 14th of June, 2009

Angela absolutely demo’s the box jumps. Way to make it look easy.

“Kelly”
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Post time to comments.

Notes, tools, articles and ephemera:

Ever wonder where working with max loads for low reps came from in the current era?
Wall Ball demonstration from the Catalyst Athletics site.
The CrossFit main site FAQ page is chock full of information.

Saturday the 13th of May, 2009

Esteban shows a look of determination. Where is your mind when you go heavy?

Thrusters 5-5-5-5-5
Use a weight you can clean from the floor.

For time, three rounds of 21, 15 and 9 reps:
One arm dumbbell power snatch
One arm dumbbell swing
Use a weight you don’t have to put down.
There is a five minute time limit for this portion of the WOD.

Friday the 12th of June, 2009

“Barbara”

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Post time to comments

Notes, tools, articles and ephemera:

Coach Rut’s Max Effort Black Box (MEBB) program.
Awesome Performance Menu article about scaling to Relative Intensity. (requires purchase)

Thursday the11th of June, 2009

We have decided to keep you guessing today. Make a commitment to come in ready to work hard!
Heres a hint: 16,368’/ 196,850.394″

“Pain is inevitable; suffering is optional.” -Dalai Lama

Notes, tools, articles and ephemera:

Healthy lifestyles on the decline in the U.S.
What the heck are Grape Nuts.
Guerrilla Burpees.
The finisher part 2 from CFSF.
Daily Diet Dose: (sort of).

Wednesday the 9th of June, 2009

“CrossFit Total”

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Notes, tools, articles and ephemera:

Link to to free PDF on the CF Total from the CrossFit Journal. Read it, learn it, understand it.
Andy Bolton pulling some weight.
Certified organic farm in Redland, FL that sells great eggs, honey and other items.