I AM. . .CROSSFIT MIAMI

Nutrition Sit-downs

 

We will soon be offering "Nutrition Sit-downs". These sessions will consist of a more casual nutrition lecture.  It will be in a small group atmosphere no larger then 10 members.  I will be able to answer personal questions and clear up any confusion you may have. I will randomly schedule them weekdays during afternoon and evening hours.  This will be available to members only.  Please email me at Mike@iamcrossfit.com if you are interested.  I will post and email you the first "SD" that will be offered.

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Members, we sincerely appreciate the word-of-mouth references that have been sending our way. In addition to offering a Saturday 9am Free trial WOD (this class is also open to members.  We will also have a "member's only" WOD at 10:30am, which will consist of "Leader-Board Saturdays").  We are now opening up our Monday night's CF101 class as a FREE trial, this class begins at 8:00pm.

Again, Thank You!

I Am CrossFit Miami W.O.D.... March 20, 2010

 
 
 We like to wish Michael and Christy a very Happy Wedding Day! Congratulations!!!

This day is one of victory for women and one of mourning for men.  Tonight the shackles come on and the gloves come off.  You were a good solider Mike...God Speed...we will miss you!

 
In Mike's honor we will be dedicating a WOD to him, he and his groomsmen will be performing...

"Bulnes' Dead Man Walking"

video coming soon!

I Am CrossFit Miami W.O.D... Mar 19, 2010

NY Times, "Caveman in the City"

We want to wish Aileen a very Happy Birthday. Thank you for giving it 100% when you step into our box. Have a wonderful day!

WOD

"GI Jane"

100 Burpee Pull Ups or AMRAP in 20 min

RX will be jumping to the high bar

Post time to comments and compare to www.crossfitgables.net

Happy Birthday Big Gian!

ok seriously folks, plz give us a heads up on bdays so we don't look like aaaanyways. email us at gio@iamcrossfit.com . Thx

...Okay, my bad.  I'll be more specific.  The week prior to your birthday please give us the heads up.  A picture also helps tremendously.  Thanks again! 

Leaderboard Saturday

 

I Am CrossFit W.O.D... Mar 18, 2010

 

Congratulations to the IACF Flag Football team. They represented and brought home the championship last week. From left to right - Dax, Tony, Jose, Chris, Omar, Alex, Nicole and Diana. Not pictured, Mike Alvarez

WOD

"Natalie"

5 rounds

50 Hurdle hops with MB M20 W15 (every hop = one rep)

12 Push Press M115 W75

21 KB swings M55 W35

(30 minute time limit)

Compare to August 12, 2009

and to December 11, 2009

I Am CrossFit Miami W.O.D... Mar 17, 2010

Congratulations to Stephen, Chris, and Eddie on receiving their gymnastics certification this weekend. We want to thank Jeff Tucker and the CrossFit Atlanta staff for a wonderful weekend.

  

   “2 Minute Drill”

    2 Rds

1:30 at each exercise then 30 seconds to switch

Row

1 Ring Austrailian Pullups

Box Jumps

Dumbbell Bench Press  M35  W20

BF Situps 

Post total amount of reps
 

I Am CrossFit Miami W.O.D.... March 16, 2010

Happy Birthday to Big Manny!!!

WOD

"Fuego"

 

In teams of two you will have five, three minute rds to complete amrap

 

3 Clean Pulls

3 Squat Cleans

3 Jerks

9 Burpees

 

M135 W95

 

Rest one minute between rds.

 

Penalty for ungripped bar = 200 meter row / 250 meter run.

 

Counts rds, post to comments.

 

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10 days left to sign-up for Dodgeball.

 

 

I Am CrossFit Miami W.O.D....March 15, 2010

We want to wish a Happy belated birthday to one of our very own trainers. Alex, hopefully Sarah does not get jealous of that garbage can.

CrossFit 2010 Sectionals @ the Arnold Classic

WOD

"Jokers Wild"

 Hearts = 25 K2E

Diamonds = 20 KB Swings  M55  W35

Clubs = 15 Deadlifts  M135  W95

Spades = 10 OHS  M75  W45

Joker = Wild

* Each class will choose 10 cards, you will perform the exercises of each card that is pulled depending on the suit.

Post time to comments

 

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11 days left to sign up for Dodgeball. $40 per teams of 4 with 1 alternate. Prize $$$ to 1st, 2nd and 3rd.  DJ and Paleo snacks.

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"Leader-board Saturday's" will begin this weekend.  Anyone that would like to compete for a spot on our Benchmark WODs or 1RM must attend "Leader-Board Saturdays".  We will still have our 9am Free Class which members may attend with a regular WOD. The 10:30 WOD will be reserved for that weeks "LB WOD".  You do not have to partake in the "LB" challenge, you may simply do the WOD.  Those competing for a spot on the leader-board will be under the microscope and held to CF standards.  Weds nights we will post the BM WOD for that Saturday.  Good luck!
 

I Am CrossFit Miami W.O.D... Mar 13, 2010

In todays trio wod, try your best not to look like these guys.

"Trio"
Make teams of three.  Partner #1 completes:
5 squat box jumps
5 overhead press M95# W65# (this is a "muscle press" not an oly lift)
5 burpees
 
Partner #2 is waiting in a wall sitting postition
Partner #3 is holding a plank position
 
When partner #1 is complete they go to wall sits, partner #2 goes to plank and partner #3 goes to above movements.  Continue this rotation.
 
As a team perform AMRAP in 25 mins.

Compare Rds to Jan 6, 2010 & Aug 26, 2009
 

I Am Crossfit W.O.D.... March 12, 2010

 

Don't drink and WOD!

WOD

"Happy Hour"

Plank Rocks
Burpees
Sit-ups
Mountain Climbers
Squats
Jump Tucks
 

Post total reps to comments

I Am Crossfit Miami W.O.D... March 11, 2010

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

 

I Am CrossFit Miami W.O.D.... March 10, 2010

CrossFit Balboa's
"Go F*ck Yourself" Challenge

We would love to see one of our members rock the shirt...

WOD

"hUmP dAy"

21 - 18 - 15 - 12 - 9 - 6 - 3

Hang Cleans
M95 W65
Box Jumps

Odd = 15 Sit-ups
Even = 15 K2E

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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How to Gain Weight and Build Muscle

I Am CrossFit W.O.D.... March 9, 2010

Murph

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

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

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Post time to comments.

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!!!

I Am CrossFit W.O.D.... March 8, 2010

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"

 

Five rds of

 

6 Clean & Jerks

50 - 40 - 30 - 20 - 10

Sit-ups

DU's

M135 W95

 Post time to comments.

I Am CrossFit Miami W.O.D... Mar 6, 2010

 

Dont be scared! Atack your demons!

"Demons"

1 min for each exercise, 3 Rds Total, AMRAP

Lateral Hurdle burpees

1 Ring Australian Pull Ups

Wall Balls  M20  W15

SDHP  M95   W65

Dumbell Bench Press  M35   W20

* Post total amount of reps to comments

I Am CrossFit WOD.... March 5, 2010

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.