Tuesday the 5th of May, 2009
Want us to do a Tuesday class?
Tell us why.
Monday the 4th of May, 2009
Deadlift 1-1-1-1-1-1-1
Skill of the Week: Snatch
Buy a digital watch with stop watch function if you have not already. You will be able to monitor your rest and know your pace. Use it every time you CrossFit.
Congratulations to Dominic Sirianni for completing his first triathlon this Sunday.
Shout Outs (hey,HEY!) to Jason from CrossFit Redline in Naples who competed with us at the CFDSQ event last weekend and stopped by on Friday and hit the WOD in impressive fashion.
Links, Tools, News and assorted Ephemera:
Here is a video featuring coach Mark Rippetoe explaining the anatomy of the deadlift from the Crossfit main site.
U.S. News & World Report digs into the Paleo Diet.
Reporter Jim Seip got into a CrossFit workout over at CrossFit York and wrote it up for the York Daily Record. First person: Surviving a CrossFit workout
Sunday the 3rd of May, 2009
Rest Day
From Greg Glassman’s Article in the Crossfit Journal, What is Fitness?
“World-Class Fitness in 100 Words:
■ Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.
■ Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.
■ Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense.
■ Regularly learn and play new sports.”
Saturday the 2nd of May, 2009
3 rounds for time:
Run 600 meters
Push Press 20 reps, men 95#, women65#
20 burpees
Post times to comments.
Friday the 1st of May, 2009
Run 400 meters
Deadlift 5×5 increasing weight each set.
Tabata pull ups, push ups, sit ups, squats.
Score is lowest reps for each exercise.
Post loads/scores to comments.
Thursday the 30th of April, 2009
1. Max rep clean and jerk 135/95
2. 5 rounds for time of:
20 double unders
10 thrusters 95/65
10 chest to bar pull ups
Wednesday the 29th of April, 2009
Dibo hits a rep in the 135# clean n overhead/chest to bar pull ups 8 minutes AMRAP WOD (#3 of the day) at the Dirty South Qualifier.
“The Final Countdown”
Pick up as much weight as you can and run, walk or crawl it 500 meters to our new location, run back and repeat. No rolling of weights allowed. 60 minute time limit.
Post total weight carried as well as distance traveled to comments.
Monday the 27th of April, 2009
Dan pulls on 275 during the Suicide run/Deadlift WOD at the Dirty South Qualifier
Dirty South WOD #4
‘The Decider’
1000 Meter Run
25 OHS (135lb. Men) (95lb. Women)
100 Meter Run
50 Kettlebell Swings (53lb. Men) (35lb. Women)
100 Meter Run
25 Burpees
200 Meter Run
Friday/Saturday the 24th/25th of April, 2009
There will be no classes Friday at 6pm/Saturday at 1pm as we will be traveling to Jacksonville for The CrossFit Games Regional Qualifier. If you would like to do a park WOD Saturday, you can contact Joseph at 786-261-5788 for time and location.
Normal class times resume Monday and there will be a special last day moving WOD
on Wednesday. Also, if anyone can help move large equipment to our new space with a van/truck please let us know.
Thursday the 23rd of April, 2009
“The Suck”
Three rounds for reps:
Push press 95/65 sixty seconds max reps
Rest sixty seconds
Burpees sixty seconds max reps
Rest 60 seconds
Kettlebell swing 24kg/16kg sixty seconds max reps
Rest 60 seconds