Lookout Weekend…
We are featured in todays Miami edition ofTHRILLIST.COMA nice write up that pretty accurately describes us and what we do.Though we are not cavemen, we do believe in a fitness regiment that covers function before form.Big biceps should be a result of what you do, not...
Wednesday-REST DAY (Don't forget your rest!)Thursday:Doormouse Intervals60 seconds work/30 seconds rest.Mixing stair runs, bar squats, push up/pull up, jacks, plank hold.Every fifth round is burpees.Shooting for max clean reps on all sets/movments.This stuff works....
TABATA TUESDAY
Front Squat with 95lbs20/10 (work/rest)I performed CROSSFIT'S "Fran" (95lb Thruster, Pull ups-21,15,9) in 7:49Would like to knock off 1 minute off of that time. Need to work on my kips.Have a great week!Peter K
Ill be joining Dan at the Nov 1 crossfit cert seminar in West Palm Beach, Fla. Looking forward to it!Peter
Monday Miles
'OH YEEEEAH!'Mile One5:2610 Minutes restMile Two5:4110 Minutes restMile Three5:52Felt pretty good, a little too muscle heavy, legs dead from yesterdays gymming.Final goal is to break 5:00 on the mile. Need rest on the legs.Signed up for the Nov. 1 and 2 Crossfit...
The weekend
Friday did Pete's 'Margarita aka Cockstamp'Rounds of 15, 12 and 8 reps for the following:Squat CleanBurpeeKipping Pull upA brutal workout. 9:36 total timeSaturday ran the mile with Joseph with the goal for him to set a new PR under 6:20. We crossed the line at 6:14....
Soreness
Once again heavier deadlifts have left my back sore as hell. Not too bad sore, but sure can feel it.Anyway, Tuesday after the lifts, ran a 5k in 22:25. Good job Joseph!Wednesday did much of the evening class, focusing on legs.This morning hit the Doormouse Intervals...
My first video "Muscle up"
Finally! Nailed one off camera then set camera up to record. After the failed second attempt on camera I nailed the 3rd one with a bit of strain unlike the first one off camera. My MU training consisted of many, many pull ups ( dead hang and kipping) on rings bars and...
Normandy 5k
09/24/2008 RouteFind more Runs in Miami Beach, Florida
Back at it
Monday I did Crossfit's FranThat's 95 lb on the barThe monsters in the video hit 2:37.I hit a new PR of 5:13It knocked me out, good.Shooting for under four minutes by the end of '08TuesdayWarm up...two rounds of:20 push ups20 single leg deadlifts20 single leg squats10...