9am Reloaded10am CrossFit
#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #LemonCityBarbell #SouthFloridaCrossFit #Sweatlife #Fitness #Gains #Training #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #CrossFit #CrossFitTraining #EmbraceTheSuck #WOD #FollowBack
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Get started in our nutrition challenge NOW and get a head start before the official launch.
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305/A1A/848 Holiday Schedule:
Dec. 24th regular schedule
Dec 25th 9am @ A1A ONLY
Dec 26th 9am ONLY all gyms
Dec 31st regular schedule
Jan. 1st CLOSED
Jan 2nd normal schedule resumes
@crossfita1a @crossfit305
@crossfit848
Group Rowing Marathon.
10 minutes max distance, switching off every 200.
20 minute AMRAP
With a partner, alternating full rounds:
25m Bear Crawl down
10 Kettle Bell Swings (53/35)
10 Goblet Squats
25m Burpee Broad Jumps back
RX+ (70/53)
NEW YEAR, NEW YOU!
Get started in our nutrition challenge NOW and get a head start before the official launch.
Tell your coach to sign you up or…
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305/A1A/848 Holiday Schedule:
Dec. 24th regular schedule
Dec 25th 9am @ A1A ONLY
Dec 26th 9am ONLY all gyms
Dec 31st regular schedule
Jan. 1st CLOSED
Jan 2nd normal schedule resumes
@crossfita1a @crossfit305
@crossfit848
“Math”
100 abmat butterfly sit ups
15′ rope climb, 5 reps
100 squats
Run 500 meters
100 kettlebell swings 53/35
50 Burpees
NEW YEAR, NEW YOU!
Get started in our nutrition challenge NOW and get a head start before the official launch.
Tell your coach to sign you up or…
Sign up here:
http://tinyurl.com/abssssss
305/A1A/848 Holiday Schedule:
Dec. 24th regular schedule
Dec 25th 9am @ A1A ONLY
Dec 26th 9am ONLY all gyms
Dec 31st regular schedule
Jan. 1st CLOSED
Jan 2nd normal schedule resumes
@crossfita1a @crossfit305
@crossfit848
“Math”
100 abmat butterfly sit ups
15′ rope climb, 5 reps
100 squats
Run 500 meters
100 kettlebell swings 53/35
50 Burpees
1. How did you get started at CrossFit?
I have been exercising regularly since I graduated from college, and I even got into running for a while, running 3 miles a day for up to 5 days a week. For a brief period of time, I was even lucky enough to get free personal training right at my work place. What a great experience, but eventually it ended, I stopped running, and I ended up at my neighborhood Gold’s Gym, using the boring cardio equipment and occasionally going to spin class. Although there were loads of weights available, it was Gold’s after all, I was way too intimidated to even go near them. Nothing really stuck or kept me interested, so here I was, tired and unhappy, and not going anywhere despite going to the gym religiously every night after work.
One day, I realized I needed a change. Nothing new really happened, other than I just knew I couldn’t spend another day at Gold’s Gym. I really wanted to find something like that personal training I had. So I did what everybody does, a google search. And I came across this thing called CrossFit that I knew nothing about at all. So I picked the one that was most conveniently located, and set up an appointment to check it out. Who knew it was going to be one of the best decisions I ever made?
2. What made you want to start CrossFit? Was it scary when you started?
I was hooked the minute I stepped inside on my first visit because it is seriously the coolest place to work out. But change, for me, is always intimidating, so lots of emotions. I like my routine and all things familiar, so that coupled with my serious lack of adventure, made joining CrossFit daunting at first. But it has turned into the most empowering journey ever.
In the beginning it was especially challenging because everything was new….I mean everything. I knew nothing about squats or burpees or Olympic lifting. Oh and I had no idea that a CrossFit class could be filled with feelings of success and defeat all within the span of one hour!
But, it was all this unknown and scary stuff that has changed my life, along with the great people that I have met along the way. The coaches and members are seriously the best people and role models around! At the end of the day, the reason I come back day after day is for the community. Everyone at CrossFit 262 makes a difference in my life, and has made this experience so much less scary!
3. What is your biggest accomplishment since starting CrossFit?
Honestly, when I first read this question, I wanted to list all of the things I can finally do, like strict pullups and double unders, because those have been huge gains for me personally. But then I realized it was something more that I’ve accomplished here that is even bigger. It is a renewed sense of self-confidence. It has been a really long time since I have felt good about myself, and that is by far the biggest accomplishment I have made in a really long time.
4. What do you want to achieve with CrossFit?
The beauty of CrossFit is that there is always something to work toward! It is a never-ending journey, and I look forward to every day spent in CrossFit class. It is seriously the highlight of my day! My dream goal would be compete in a Master’s division someday, RX of course. But right now, I am just focused on small steps and improvements each and every day. And keep working on that scary stuff, because each day is another chance to improve. Oh, and if I achieve bigger muscles along the way, that would be awesome. Really defined abs wouldn’t be a letdown either. But see question 6 because this is where the abs are hiding.
5. Tell us something we probably don’t know about you.
I am a former smoker. I quit for the second and LAST time in 2013. I am so glad that is a part of my past. I am so thankful to be on a better path now for my own health, and for my family.
6. How do you eat?
I eat way better than I used to! The biggest reason I decided to make a change in my diet was because when I didn’t pay attention to my food choices, I was riding the struggle bus during every workout! I realized food plays a huge role in my performance, so I decided to make some changes. It is still a work in progress, but I have managed to make some good choices that work for me. I don’t drink soda or alcohol. I eat little to no dairy, and don’t eat white rice or pasta. I drink tons of water, which usually results in me having to hit the potty like 2 or 3 times during CrossFit classes, but it’s worth it. My meals are focused on getting lean protein and veggies. I love snacking on good things like almonds, and I love eating hummus or guacamole with my meals. I currently don’t do any supplements in my diet. But since my diet is still a work in progress, I’ve adopted kind of an 80-20 daily rule. So I eat well for most of the day, but I have a weakness for stuff like a mini Dove ice cream treat at the end of the day or a cookie here and there if they show up at work. And if there’s ever key lime pie around, the first slice is mine. I also live for my Saturday morning trip to Starbucks. But overall, I think I’m on the right path. Unfortunately good eating requires a little more work and planning. There are so many quick and easy foods available, but they are so unhealthy! I set aside time to make a weekly meal plan for myself and my family, and I spend time every Sunday prepping good choices to take to work for lunch. It is hard and time consuming and sometimes I feel like I am spending the whole weekend in the kitchen, but it’s worth it in the end. I’m the cook in my house, so it’s not only for me but for my family as well. And when my family absolutely insists on something I opt not to eat, I just whip up some eggs on the side. Gotta get those abs.
1. How did you get started at CrossFit?
I began Reloaded September 2013 through a Groupon
2. What made you want to start CrossFit?
My husband, Hector, had begun attending CrossFit 305 a year before I started and he wouldn’t stop talking about his experiences and his achievements. He was proud of his first rope climb and encouraged me to go. Our friends were also cross-fitters at another box. They had introduced Crossfit to my husband. Whenever we got together, they talked about the WOD. I didn’t get the lingo at first, could not understand what a WOD was, what a snatch was or a jerk.
I decided to take the leap and begin with unloaded because I was afraid I couldn’t handle the regular Crossfit classes. When I pulled up to 305 to begin my first class, I was terrified. I sat in the car for awhile until I got the courage to walk in. I still remember the tall ceilings, the ropes tied to the top and, my god, the heat inside that warehouse. I wondered how anyone could workout in this environment. I had been working out at 24 Hour Fitness under very comfortable conditions. Never roughing it out like this. I had done plenty of spinning classes but never sat on an Airdyne. I lifted some weights but never with rubber bumpers on them. I had never ever attempted a pull up.
3. What is your biggest accomplishment since starting at 305?
My first big accomplishment was being able to perform a box jump. Jeff could tell you I was terrified in the beginning. In my mind, I could see myself leaping like a cat right on that box. In reality I would not lift more than 4 inches from the floor, it was all in my head. I look back now and I am amazed at how I am able to do a 20 inch box jump. Not much for some but it means a lot to me. Another big accomplishment is being able to complete a pull up. I never ever thought I could do a pull up. But my biggest accomplishment really took lots of courage because I am afraid of heights. It took all the courage in the world to be able to climb the 15 foot rope. I have to say this was one of the greatest accomplishments. Being able to do this has done so much for my confidence. I owe all of this to Crossfit 305.
4. What do want to achieve at 305?
Since I have left reloaded and crossed over to the dark side, as I like to put it, I would like to lift more and get better with my technique. I would also like to be able to perform kipping pull-ups and get over my fear of handstands. Bottom line I want to improve on most every move.
5. Tell us something we probably don’t know about you?
I don’t like to be the center of attention so being selected as Athlete of the month is an honor but I am a bit embarrassed. As I mentioned earlier I am afraid of heights.
6. How do you eat?
I think I eat pretty well, I stay away from simple carbs such as bread, pasta and rice and eat lots of complex carbs, veggies and protein. My only bad habit is drinking wine, which I try to have in moderation.
1. How did you get started at CrossFit?
I started Crossfit 3 and 1/2 years ago at A1A and got addicted very quickly.
2. What made you want to start CrossFit? Was it scary when you started?
I had friends that were already working out at A1A and they were always saying i should try it…but i was never into sports…so i never gave them much attention. On NYE of 2013/14 we were very drunk and i said i would give a try. It took me another 6 months but finally I gave a shot. I remember my first class when Chad was saying all those weird names of stuff i should do and i had no clue what he was talking about…but i stayed firm and asked him a ton of times all i wanted to know. I also remember how difficult it was to get a barbell out of the rack and how a 400m run seemed almost impossible…and of course all the soreness at night when going to bed. But…i was 37 years old and wanted to get in shape before my 40’s…and i did it. After working out twice a week i went to 3 times then 4, 5 and when my family is travelling during summer it’s usually 6 times a week.
3. What is your biggest accomplishment since starting CrossFit?
Not only my body changed but my determination on doing things until they are finished. Those are the 2 main accomplishments.
4. What do you want to achieve with CrossFit?
What i really want to achieve is getting my double unders!!!!!!
5. Tell us something we probably don’t know about you.
I am a travel agent that loves to travel with my family and organize trips for other people too.
6. How do you eat?
My whole adult life pre Crossfit was based on beer…i mean…lots of beers. After Crossfit it is based on Tequila and Whisky because beer gives me headache and belly. I eat lots of meat, almost no bread and pasta and a piece of chocolate every night.
NEW YEAR, NEW YOU!
Get started in our nutrition challenge NOW and get a head start before the official launch.
Tell your coach to sign you up or…
Sign up here:
http://tinyurl.com/abssssss
305/A1A/848 Holiday Schedule:
Dec. 24th regular schedule
Dec 25th 9am @ A1A ONLY
Dec 26th 9am ONLY all gyms
Dec 31st regular schedule
Jan. 1st CLOSED
Jan 2nd normal schedule resumes
@crossfita1a @crossfit305
@crossfit848
1 Rope Climb 15′
2 DB Thrusters 40/25
3 DB Burpees (No Jump)
4 DB Front Squat
5 Chest 2 Bar Pull Ups
6 Burpees
7 Toes 2 Bar
8 Box Jumps 24/20″
9 Wall Ball
10 Calorie Row
11 Burpee Pull Ups
12 Calorie Air Bike
3:1 Butt to Floor:Rope Climb. Go Light! No time cap.
NEW YEAR, NEW YOU!
Get started in our nutrition challenge NOW and get a head start before the official launch.
Tell your coach to sign you up or…
Sign up here:
http://tinyurl.com/abssssss
305/A1A/848 Holiday Schedule:
Dec. 24th regular schedule
Dec 25th 9am @ A1A ONLY
Dec 26th 9am ONLY all gyms
Dec 31st regular schedule
Jan. 1st CLOSED
Jan 2nd normal schedule resumes
@crossfita1a @crossfit305
@crossfit848
30 second Samson Stretch per side
1 minute Grok Squat
1 Minute Couch Stretch per side
1 Minute 8 point shoulder stretch per side
1 Minute Pigeon per side
1 Minute PVC Overhead Squat hold
1 Rope Climb 15′
2 Snatch 135/83
3 Clean & Jerk
4 Front Squat
5 Chest 2 Bar Pull Ups
6 Burpees
7 Toes 2 Bar
8 Box Jumps 30/24″
9 Wall Ball
10 Calorie Row
11 Hand Stand Push Up
12 Overhead Squat
@crossfita1a @crossfit305
@crossfit848
RX＋ = Finish each round with 3 bar muscle ups#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #LemonCityBarbell #SouthFloridaCrossFit #Sweatlife #Fitness #Gains #Training #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #CrossFit #CrossFitTraining #EmbraceTheSuck #WOD #FollowBack
NEW YEAR, NEW YOU!
Get started in our nutrition challenge NOW and get a head start before the official launch.
Tell your coach to sign you up or…
Sign up here:
http://tinyurl.com/abssssss
305/A1A/848 Holiday Schedule:
Dec. 24th regular schedule
Dec 25th 9am @ A1A ONLY
Dec 26th 9am ONLY all gyms
Dec 31st regular schedule
Jan. 1st CLOSED
Jan 2nd normal schedule resumes
@crossfita1a @crossfit305
@crossfit848
Five Rounds for time of:
Run 400 Meters
20 Box Step Ups
20 Butterfly Sit Ups
20 Russian Twists 20/14
20 Plank Knee to Elbows
NEW YEAR, NEW YOU!
Get started in our nutrition challenge NOW and get a head start before the official launch.
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305/A1A/848 Holiday Schedule:
Dec. 24th regular schedule
Dec 25th 9am @ A1A ONLY
Dec 26th 9am ONLY all gyms
Dec 31st regular schedule
Jan. 1st CLOSED
Jan 2nd normal schedule resumes
@crossfita1a @crossfit305
@crossfit848
MAX OUT!!!
7 Minute AMRAP:
Row 200 Meters
5 Over the Rower Burpees
RX+ = Finish each round with 3 bar muscle ups
THIS IS A SPRINT!
12 minute time limit#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #LemonCityBarbell #SouthFloridaCrossFit #Sweatlife #Fitness #Gains #Training #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #CrossFit #CrossFitTraining #EmbraceTheSuck #WOD #FollowBack
NEW YEAR, NEW YOU!
Get started in our nutrition challenge NOW and get a head start before the official launch.
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3 minutes of group drills in a circle (examples: jumping jacks, high knees, butt kickers, fast feet, forward shuffle, toy soldiers)
20 seconds of hold, 10 seconds of rest for each of:
1. Elbow Plank
2. Push Up Plank
3. Push up Plank, R leg up
4. Push up Plank, L leg up
5. Push up Plank, R arm up
6. Push up Plank, L leg up
7. Push up Plank, R leg & L arm up
8. Push up Plank, L leg & R arm up
200 Russian Twists 20/14
200 Flutter Kicks
100 side plank hip bridges per side
Partition reps as needed.
RX+ = 2 rounds in under 15 minutes
3 Rounds for time of:
Run or Row 400 meters
15 Strict Press 75/53
15 Push Ups
*RELOADED use 35/25 Dbs
THIS IS A SPRINT!
12 minute time limit
NEW YEAR, NEW YOU!
Get started in our nutrition challenge NOW and get a head start before the official launch.
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3 minutes of group drills in a circle (examples: jumping jacks, high knees, butt kickers, fast feet, forward shuffle, toy soldiers)
20 seconds of hold, 10 seconds of rest for each of:
1. Elbow Plank
2. Push Up Plank
3. Push up Plank, R leg up
4. Push up Plank, L leg up
5. Push up Plank, R arm up
6. Push up Plank, L leg up
7. Push up Plank, R leg & L arm up
8. Push up Plank, L leg & R arm up
MAX OUT!!!
3 Rounds for time of:
Run or Row 400 meters
15 Strict Press 75/53
15 Push Ups
*RELOADED use 35/25 Dbs
THIS IS A SPRINT!
12 minute time limit
NEW YEAR, NEW YOU!
Get started in our nutrition challenge NOW and get a head start before the official launch.
Tell your coach to sign you up or…
Sign up here:
http://tinyurl.com/abssssss
100 abmat butterfly sit ups
15′ rope climb, 5 reps
100 Walking Lunges
Row 500 meters
25 Strict Pull Ups*
50 Bar Touch Burpees
*Scale to a very difficult ring row.
NEW YEAR, NEW YOU!
Get started in our nutrition challenge NOW and get a head start before the official launch.
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100 abmat butterfly sit ups
15′ rope climb, 5 reps
100 Walking Lunges
Row 500 meters
25 Strict Pull Ups*
50 Bar Touch Burpees
*Scale to a very difficult ring row.
Rest to 10 minutes
21-15 & 9 reps of:
Front Rack Step Ups 75/53
Thrusters 75/53
6 Minute time limit
Rest to 20 minutes
Box jump overs can be step down. Front Rack step ups are 1 count, alternating. Pick a weight you can do unbroken on the barbell. Go light, please drop under control. Do not drop empty bars.
Abdominal Supplement 62 (No Measure)21, 15 & 9 reps of:
Superman w/ medball in hands
Weighted V-Up
Suicide Planks
#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #LemonCityBarbell #SouthFloridaCrossFit #Sweatlife #Fitness #Gains #Training #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #CrossFit #CrossFitTraining #EmbraceTheSuck #WOD #FollowBack
NEW YEAR, NEW YOU!
Get started in our nutrition challenge NOW and get a head start before the official launch.
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20 Minutes
Minute 1: Push Ups to :30
Minute 2: Hollow Rock Hold to :30
Minute 3: Sit Ups to :30
Minute 4: V-sit hold to :30
Score is total push ups & sit ups. Holds must be unbroken.
21-15 & 9 Reps of:
Box Jump Overs
Burpee Pull Ups
6 minute time limit
Rest to 10 minutes
21-15 & 9 reps of:
Goblet Step Ups
Thrusters
6 Minute time limit
Rest to 20 minutes
Box jump overs can be step down. Step ups are 1 count, alternating. Pick a weight you can do unbroken on the barbell. Go light, please drop under control. Do not drop empty bars.
RX = 24/20 Box, 8/7′ Bar, 53/35 KB, 75/53 BB
RL= 24/20 Box, 8/7′ Bar, 30/20 DB per side for step ups (suitcase hold) & thrusters
Scale to step up/overs, bar touch burpees & lighter weight.
21, 15 & 9 reps of:
Superman w/ medball in hands
https://www.youtube.com/watch?v=NO0uFeeWxJ0
Weighted V-Up
https://www.youtube.com/watch?v=6yYagCoInrA
Suicide Planks
https://www.youtube.com/watch?v=c1x7Q-DXRM4
NEW YEAR, NEW YOU!
Get started in our nutrition challenge NOW and get a head start before the official launch.
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65-75-85-95-105%
Always have a coach watch and spot on 95 & 105%
21-15 & 9 Reps of:
Box Jump Overs
Burpee Pull Ups
6 minute time limit
Rest to 10 minutes
21-15 & 9 reps of:
Goblet Step Ups
Thrusters
6 Minute time limit
Rest to 20 minutes
Box jump overs can be step down. Step ups are 1 count, alternating. Pick a weight you can do unbroken on the barbell. Go light, please drop under control. Do not drop empty bars.
RX = 24/20 Box, 8/7′ Bar, 53/35 KB, 75/53 BB
RL= 24/20 Box, 8/7′ Bar, 30/20 DB per side for step ups (suitcase hold) & thrusters
Scale to step up/overs, bar touch burpees & lighter weight.
21, 15 & 9 reps of:
Superman w/ medball in hands
https://www.youtube.com/watch?v=NO0uFeeWxJ0
Weighted V-Up
https://www.youtube.com/watch?v=6yYagCoInrA
Suicide Planks
https://www.youtube.com/watch?v=c1x7Q-DXRM4
