biscayne fitness

Monday the 22nd of June, 2009

Deadlift 1-1-1-1-1-1-1 reps
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Notes, tools, articles and ephemera:

Congratulations to CrossFit 305’s Joseph Phelan, who won the Oleta River off-road 5k for the second year running!
Our hearts and prayers go out to Miguel Tellez who was struck down by a motorist during the Key Biscayne Triathlon Sunday. A second link here, including his condition.
Malcolm Gladwell from the New Yorker on steroid use.

Wes developing a fine overhead squat.

Swim 400 meters

Bike 10 miles

Run 5k

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Can you guess the age of this back? Winner gets a free set of power pad grips for pull ups.

For time:
Run 800 meters
40 L pull-ups
Run 800 meters
40 Strict pull-ups
Run 800 meters
40 Kipping pull-ups

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Notes, tools, articles and ephemera:

Did you RSVP for the Fittest in Miami Competition?
Yummy!
Off Road 5k at Oleta Park TOMORROW! Joseph Phelan won this last year and is going to try to repeat!
Sprint Triathlon at Crandon Park on Key Biscayne tomorrow. Come join Wess, Jamie, Dan, Dominic, Adam and all the participants!
CrossFit is testing for steroids at the games this year.

Overhead Squat 5-5-5-5-5 reps.
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Notes, tools, articles and ephemera:

CrossFit One World gets down on how to minimize cuts to the hand and how much chalk is too much?
Sometimes a chalk bag is a good alternative to raw chalk.
The Overhead Squat by Greg Glassman from the CrossFit Journal (subscribed yet?)