CrossFit Broward, LLC

August 20, 2008

Wednesday 080820

Today's Park WOD consisted of the following:

• Sumo Deadlift High-Pull
• Sit-ups
• Burpees
• Squat
• Pull-ups

The group worked through each movement for the Rx'd time.  Without rest, the group started over with the next interval and so on.  The intervals were as follows: 60 sec, 50 sec, 40 sec, 30 sec, 20 sec, 40 sec, 60 sec.

Great job today....although everyone was joking in the beginning, it soon became silent.  I guess they started wondering why they started it.  Just remember...Cry Now and Smile Later!

Photos will be posted tomorrow.  Post comments.

August 20, 2008

Wednesday 080820

Back to the normal schedule!  We will be meeting at 5:30pm for our normal group workout at Heritage Park in Plantation.  We will be meeting at the Pavilion 3.  As you go past the guard gate, it will be the first pavilion on your left with parking in front of it.

Today will be an interesting twist using a descending interval pyramid.  The WOD (workout of the day) will be 17:30 minutes.  Can you guess what the movements will be?

August 19, 2008

Well, the underground style wod was a hit today.  We could not have asked for better weather...unfortunately Angela, David, Angel, Josh, Joe, and Dwight did not make it out today.  You guys would have had fun!  Since the parks were closed, we trained in an empty parking close to the tenative location for a facility in Plantation.

First we did a few sprint drills pulling tires...it is a workout Alan participated in at BGI South in Palm Beach Gardens a few weeks ago.  Sprint approximately 50 yards while pulling a tire, sprint back to the start while running backwards while pulling a tire, then sprint again without the tire.

Then we moved on to the truck push...it is a 2500 Diesel, therefore, HEAVY!  We pushed it for apporximately 100ft.  Afterwards we completed the following for 3 rounds:

• Overhead(OH)walks (M-135lb and 95lb / W-65lb)
• Back Squats, 10 reps with weight used above
• KB Swings (M-53lb / W-35lb), 20 reps

Afterwards we played around with OH walks while pulling a tire behind us and going heavy on just the OH Walk without the tire.  To finish it off, some of the group did a hybrid farmers walk/waiters walk (M-44lb and 53lb KB / W - 35lb KBs).

We will be meeting tomorrow at Heritage Park...get ready for some intense interval work.

 

August 19, 2008

UPDATE:  By popular demand we will be meeting to do an undergroud style workout.  What can I say, we have a dedicated group.  Please give me a call for directions to the location...no need to qualify anything!!!!

Unless the weather takes a turn for the worse, we will be meeting at Heritage Park in Plantation starting at 5:30pm.

The post below was taken from CrossFit HQ's website: www.crossfit.com.  Please watch the video below....definitely inspiring.

Tuesday 080819

Deadlift 1-1-1-1-1-1-1 reps

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Kyle Maynard, CrossFit Journal Preview - video [wmv] [mov]

August 18, 2008

Monday 080818

Update:  We will call it a day and cancel it!  If you have the desire, do a tabata interval wod with Push-ups, Sit-ups, and Air squats.  20 seconds on, 10 seconds off for 8 intervals each movement...for a total of 12 minutes of work.

Hopefully we will be able to meet tomorrow afternoon.

It looks as though today's park WOD will be canceled due to weather.  Please watch for updates.  If the weather clears up enough for us to train, I will post the time and pavilion where we will set up. 

August 17, 2005

Sunday 080817

Rest Day - Use Sunday as a day to practice some of your favorite bodyweight movements.  See the videos below - courtesy of CrossFit HQ

• Handstand Push-up Variations...[wmv]
• Air Squat Demo w/explanations...[wmv][mov]
• Squat Faults...[wmv][mov]
• Sport of Fitness Seminar...[wmv][mov] : NOT work or family safe - language

Nutrition videos - Courtesy of CrossFit HQ

• Nutrition: Teeter-Totter Pt I, Nicole Carroll CFJ Preview)...[wmv][mov]
• Nutrition: Teeter-Totter Pt II, Nicole Carroll CFJ Preview)...[wmv][mov]

See you guys on Monday - I am sure the weather will not stop us!

August 16, 2008 - Saturday Park WOD

Today's WOD consisted of the following:

• Overhead Lunges (M-45lb / W-22lb) - 50ft
• Med Ball throw (M-20 and 14lb / W-12 and 8lb) - 100ft
• KB Swings
• SDHP
• Air Squats

We had 2 teams of 5.  Each member would perform a movement until one of their team members would complete the OH Lunges or Med Ball Throw.  Once that team member reached the starting point the team members would switch movements.The WOD was completed for a 30 minute time limit.  The team that completed the most rounds in 30 minutes would have been the winner, but we just completed it for fun without keeping score.

We were glad to have Richard's better half, Diana, join us again today...Richard, I hope your B-Day weekend is fun.  Unfortunately, Angela, David, Steven, Michael, and Danielle (hangover..slacker) could not join us!