For Nutrition Lecture and Dodgeball info click on Events page.
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Some may only know one, two, or maybe all FOUR, but the celebration is all the same.....PARTY!!!!
Please join us as we celebrate our Birthdays
$40 open bar (premium liquor) from 8:00pm-2:00am
Saturday, March 13, 2010
Novecento Coral Gables
121
In 6 weeks, 20lbs of fat loss and 6% muscle gain. Anthony, keep up the hard work!
WOD
"Ladies Night"
Ten rounds for time of
7 Deadlift M185 W135
12 Push-ups
Post time to comments and compare to www.crossfitgables.net
CrossFit Balboa's
"Go F*ck Yourself" Challenge
We would love to see one of our members rock the shirt...
WOD
"hUmP dAy"
Post time to comments
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The IACF and CFG family would like to wish one of our most dedicated, loyal, enthusiast, hard-working, energetic...fine I'll say it....SEXY CrossFitters, Tania Sabatier. a very Happy Birthday.
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This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Run 1 mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 mile
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Compare to October 19, 2009
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Behind every great man there's an even greater woman...and then there's Mitzi. Happy Birthday to one of the toughest girls we know. We love you!!!
Manny going frontal plane, full extension with two-ton power pole!
We would like to welcome back to the box, Jorge LLorens, who was out for two months because of his newborn beautiful baby girl "Gracen". He walked in here today and low and behold the WOD is "Grace Ann". Crossfit is meant to be in his life, how ironic!
WOD
"Grace Ann"
M135 W95
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The future of CrossFit.
Mariana was born Feb 18, 2010. Congrats to the Galich family on their new addition.
WOD
"Third Wheel"
Teams of 3 will perform amrap in four minutes of
Deadlift M135 W95
KB Swings M35 W20
Wall Balls M20 W15
for two rounds.
You will keep count of your individual score, then total score with team to give you a "team score".
You will post team score to comments.
Rules:
Two partners will be working while one is resting. Rotate however many times needed. At no time may both pieces of equipment be resting.
DL station - Penalty for two resting bars = one burpee
KBS station - Penalty for two non-swinging kbs = two burpees
WB station - Penalty for two non-floating balls = three burpees
Guys in coaching the 101 class I realized that a video speaks volume. I posted some to CFG. Check them out but don't just be entertained, notice the technique and key points these guys hit in executing the lifts.
DOES CROSSFIT REALLY WORK???
Monzon, March 2009
I THINK SO!!!
Monzon, March 2010
A year ago Danny walked into our box during one of my many meals. As a lion guards his prey I was sat there and listened to Danny's life story. He told me how he used to train with some dude and saw results but because of life circumstances he had to stop and long behold went right back... even into worse shape then he was before.
He spoke of goals and aspirations. He said he didn't necessarily need a six-pack but he just wanted to be healthy. He sounded frustrated and was at his wits end with fitness and nutrition. I heard him make many promises to me when I asked him if he would dedicate himself to the program. Of course he answered "yes". Think about it how many of you have ever answered "no" to that question. The actual application is much more difficult. I promised Danny that if he really meant it and he had faith in the programming and nutrition part of it, he can reach all his goals. He only requested one favor...that I don't tell his friends that he was training with us. You see his friends (about 6 of them) were part of our program but unlike Danny they did not take the "health" part of our program seriously. Yes they would come in now and then and work semi-hard during the WODs. But that's only a fraction of the program.
In Danny's first CF101 class I noticed that he had the squat of an 87 y/o arthritic patient. No ROM, anterior tibia, no patella tracking and boy was he weak. After his first round of the mini-WOD he went and sat down because he was nauseous. Four women in the class completed all five rounds. Danny was humbled. I thought "I'll never see this guy again". Boy was I wrong.
Danny would come early and leave late. He would practice his kip, clean and jerk, sprint, etc. He would watch videos on the CrossFit Journal. He would ask me a gazillion questions about everything under the sun. He would do his own research and bring me the documentation. He was like the little dog that would jump over spike that just wanted to play, but Danny wanted to learn.
Danny's biggest accomplishment was turning caveman...well at least he began to eat like one. Danny turned Paleo and was having incredible results. He even began making his own paleo protein brownies (if you ever make me eat one again your fired). He would question and research anything I said. He fell in love with CF and absorbed as much information as he could. He had turned into a monster.
Danny was no knocking out kips with ease. He put me to shame with his effortless bar muscle-up. He WOD times were getting scary. His PRs were improving. And his knowledge for the Sport of Fitness was quite impressive. Danny isn't your Sergio Garcia born with natural talent and gifts of speed, strength and power. He is your average Joe that has to work his ass off to perform simple feats that natural athletes take for granted.
Danny is the epitome (Steph?) of a born-again CrossFitter. He bleeds health and fitness and practices like he preaches. Danny has made a complete turn around in his life in less then a year. His people skills and desire to teach and praise our athletes made it a no-brainer for us to hire him as a coach. He was once embarrassed to let his friends find out he was trying this new thing called "CrossFit" now the guy is shirtless on a website.
Congrats Danny. May the next 365 days be as fulfilling as the last.
Core WOD
30 - 20 - 10
Box Jumps
Knees to Chest
Plank Rocks
"Dumb Franees"
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HAPPY BIRTHDAY GORGEOUS!!!
WOD
"Aurora"
7 rds
You have three mins to complete a 50yd sprint and perform 5 Power clean & jerks.
M135 W95. You will rest the remainder of the time.
If you get caught by the clock, your WOD turns into an amrap.
Your "Aurora" score is your longest rest period.
Post score to comments and compare to www.crossfitgables.net
Stephen
Third Battalion, Princess Patricia's Canadian Light Infantry member Corporal Stephen Bouzane, 26, was killed by an IED strike June 20th, 2007 in the Panjwaii district in Afghanistan. He is survived by his parents Fred and Moureen Bouzane and his sister Kelly.
"Stephen"
30-25-20-15-10-5
ButterFly Situps
Supermans
Knees to elbow
Stiff legged deadlift M95 W65
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Family, friends, CrossFitters and coaches would like to wish Lars a Happy 35th Birthday!
It's Miller time!!!
WOD
"Miller Time"
Deadlifts M275 W185
Renegades M35 W20
1 DL, 2 R
3 DL, 6 R
5 DL, 10R
This is one round. You will perform 5 rounds for time
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Brian AKA "Smitty", this WOD's for you... lets see you tear it up!
WOD
"Smitty"
800m Row
5 Rds Of
5 Burpee Power Cleans M135 W95
10 KB Swings M55 W35
15 Med Ball Recliners M20 W15
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WOD
"Toe Jam"
3 rds of
400M run
30 Toes to Bar
15 OHS M115 W75
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