Crossfit Gables

CrossFit Gables

 
Come out and join us this Saturday night at Aerobar. Our one and only DJ G Funk, will be on the 1's and 2's.  
 

CrossFit Gables W.O.D.... July 30, 2010

We are thinking of adding a CF Kids program in the future.  What are your thoughts?  Would you have your child attend?  Would you be scared or nervous? Would you think it's too dangerous?  

CF Brand X has put together an amazing program and their site would be able to answer any questions you might have.  You may also look at their exercise demos and begin doing these movements with you kids at home. 

Future CF Kids athletes. 

"Carpe Diem"

For time

8 Sprint / Walks

50 Double Unders

20 Hang Power Snatch

12 Ring Dips

6 Sprint / Walks

45 Double Unders

18 Hang Power Snatch

10 Ring Dips

4 Sprint / Walks

40 Double Unders

16 Hang Power Snatch

8 Ring Dips

Post time to comments.

CrossFit Gables W.O.D.... July 29, 2010

Today's WOD scheduled times will run as usual.

 Today's S-WOD is dedicated to Jen Dolan. You may know her for many different reasons.  I got to know her pretty well, especially when I would have my oil checked while enjoying a beverage at a bar, i'm sure I'm not the only.  I also had the pleasure of coaching her, she is one of the fiercest female competitors I know.  With her pitbull attitude and her "F" it mentality she has accomplished many feats.  

She is leaving us in three weeks to work in Okinawa, Japan on a U.S. Naval base.  Our loss is CrossFit Asia's gain.  JD, I personally need to thank you for looking after Lucas at MCH.  You have been an inspiration to many members.  IACF & CFG will not be the same.  You will be missed.  We love you... BALLSSSSS!

"Waking the Dead-lift"

10 - 3 -20 - 2 - 30 - 1

Deadlifts

For each set you should choose a weight that you will struggle to complete all reps.  Meaning, go heavy!  For the higher numbered sets (10, 20, 30) the bar should be lowered with a tap and go from the floor.  For the lowered numbered sets (3, 2, 1) you may rest for a split second once you lowered the weight before you pull again.

Post total loads to comments

25 Dead Hang Pull-ups

DB Press 3 x failure M35 W20

100 MB Recliner Taps (each tap = one rep)

100 Supermans

*Optional Metcon WOD to be posted.

CrossFit Gables W.O.D.... July 28, 2010

no comment needed... 

"Ridiculous"

Every min on the min for 7 mins perform 

7 Power Cleans

M135 W95

Every min on the min for 7 mins perform

9 Burpees

Every min on the min for 7 mins perform

11 Wall Ball Shots 

M20 W15

Penalty - for every minute failed perform 2 HSPUs.

Post successful completion or HSPU performed.

CrossFit Gables W.O.D.... July 27, 2010

My Fran is faster than your Fran...

WOD

"Bubba"

5 rds

3 mins each rd for amrap 

KBS M55 W35

Box Jumps

Push - ups

rest sixty seconds between rds.

- upon completion of 5 rds rest one minute then perform - 

"Titan"

M185 W95

You have 90 secs to perform AMRAP of the movement you chose

Deadlifts = 2 points

Any Clean = 3 points

Any Press = 4 points

Any Snatch = 5 points

Rest 30 secs

 Then 90 secs to perform AMRAP of sit-ups

One rep = one point

Post total number of rds completed for "Bubba".  Post movement performed and total number of points obtained for "Titan".

CrossFit Gables W.O.D.... July 26, 2010

It is our honor to name the following WOD after our one of the bravest and highly respected City of Miami Fireman.  In his 29 years of service he faced circumstances testing his courage and willingness to help others with no regard for his own safety.  He performed his most selfless act on the morning of January 30th.  

This past week Val Sanchez was named City of Miami Fire Dept "Fireman of the Year".

He is the most humble person I've ever met and will probably be upset for exposing him with this.  So in true fireman fashion be sure to congratulate and embarrass him as much as possible.

"Val"

15 - 12 - 9 - 6 

Thruster M115 W75

Toes to Bar

Run 400 meters

Post time to comments

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The CrossFit inspired photos you guys are sending in are great! Keep them coming.

Send to Mike@iamcrossFit.com

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Chef Mike attempts Mark Sisson's recipe for Crispy Nut Chicken with Avocado.

CrossFit Gables W.O.D.... Saturday, July 24, 2010

STORM? What storm?  Bring on the rain and the wind gust... this is CrossFit not L.A. Fatness!  (yeah I said it!)

We will be running our regularly scheduled Saturday hours.  

9am FREE WOD, open to the public.

10:30 MEMBERS ONLY WOD! 

No LBBM WOD this week.

 In the words of Vero... "Bring it -----!"

"Bonnie"

20 minute AMRAP

Round "A"

5 Pull-ups

10 Push-ups

15 Squats

Round "B"

5 Power Cleans M135 W95

10 DB Overhead M35 W20

15 Box Jumps

Count total rounds and post to comments.

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Fireman, CFer and close friend of mine, Joe Bostic (2nd from the left) needs your votes.  Please watch , register and vote for a brother.  I know... "not completely Paleo" but he's working on it.  Thanks in advance.

CrossFit Gables W.O.D.... July 23, 2010

"HEART"... the real story of the CrossFit Games!

WOD

"Dale que tu Puede"

For time

200 DB Swings M35 W20

Bonus - every min on the min perform 5 burpees.

Post time to comments.

_____________________

Character by Hyperfit USA

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The "Fittest Man on the Planet" hits the Columbus front page.  

CrossFit Gables W.O.D.... July 21, 2010

S-WOD

"Postalita"

 OHS 3 x 10

Hang Clean 5 x 5

Post loads to comments

Two optional metcon WODs will be post at the box.

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How to gain weight and build muscle.

CrossFit Gables W.O.D.... July 21, 2010

"Tremendo Arroz con Mango"

E-WOD

5 rds 

1:30 run for distance, 30 sec rest.

Post total distance to comments.

WOD

5 rds

10 HSPU

15 DLs M155 W115

20 KB SDHP M55 W35

Post time to comments.

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The Primal Blueprint cookbook!

CrossFit Gables W.O.D.... July 20, 2010

IACF / CFG CrossFit photo competition

 

Carmen getting in some core work.

 Obsessed with CF? Prove it! Send in your best CrossFit related photo.  Get creative, silly, dangerous, involve friends, family, crew, co-workers.  Pics can be as simple as your baby wearing a CF t-shirt or you doing a HSPU infront of the Mona Lisa.  Photos may not have been published anywhere else.  No photo-shop or enhancement allowed. Winners will receive one free month and photo will be submitted to CFHQ and will be published on our sites and FB pages. Deadline ends Aug 15th, 2010. Please email to Mike@crossfitgables.net

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WOD

"Junto Pero No Revuelto"

You have 9 minutes to complete

50 ft Alligator Push-ups

21 - 15 - 9

One Ring Australian Pull-ups

Butterfly Sit-ups

Post time to comments

- 2 min rest - 

You have 9 minutes to complete

21 - 15 - 9 

Thrusters M115 W75

Double Unders

Post time to comments.