Sunday, October 30, 2011

A BIG thanks!

It's amazing to realize that our first year has passed.  During this year great relationships have developed, many members have achieved remarkable fitness accomplishments and stronger characters have grown.  At our Anniversary BBQ Saturday, the most common remarks I heard from members was how common our social values are, especially how service and community oriented our members live and serve others. 
On behalf of trainers Justin, Mike, Adam, Peter and Ana, thank you for trusting us and depending on our leadership to enjoy the sport of fitness as well as helping you reach your goals.
We are thankful, honored, and humbled to serve your fitness needs and confident we will exceed your expectations in encouraging you to stretch your goals by entering community competitions and participating in events to help others, while helping you experience new, fun and exciting fitness adventures.  
You can trust the intengrity, honesty and dedication of everyone at 911 CrossFit.  
LAST year we opened one week before Thanksgiving and held a Food Drive WOD; our Gym Goal was to feed 100 families.  We fell short and fed 79 families.  This year, we plan to exceed that goal.  Expect to see a fun filled FOOD Drive WOD again.  Please bring a frozen turkey or items to feed a family of four.  More details to come.
Thank you!!
Jim Sayih 


Saturday, October 29, 2011

This week at 911 CrossFit 10/31-11/04

Monday



S.W.O.D.
Push Jerk 5-5-5-3-3-3
C.W.O.D.
5 RNDS for time
50 M farmers walk with barbell (95/55)
25 SDLHP (95/65)
Push Press (95/65)

Tuesday



50 - D.U.
20 – L- pull ups
50 - D.U.
20 – Burpee box jumps
50 – D.U.
20 – Pistols per leg
50 – D.U.
20 – Ring Rows
Wednesday



S.W.O.D.
Bench Press 10-10-10+ (last set till failure)
C.W.O.D.
Run 800 meters
15 Hang Power clean
Run 800 meters
15 Cleans
Run 800 meters
15 Squat cleans

Thursday



“Filthy Fifty”
50 Box jump, 24 inch box
50 pull-ups
50 Kettlebell swings, 53/35
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions (supermans)
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders (200 singles)

Friday



3 rounds 1 min Wall Runs (see video) (handstand hold if unable)
3 rounds of 1 min hollow rock
3 rounds of 1 min L-sit
3 rounds of 5 Skin the cat

Skill Work:
Kipping Pull ups
Muscle ups


Monday, October 24, 2011

This week at 911 CrossFit 10/24-10/29 EDITED

Due to the release of the "Broward Cup" WODs, we will be practicing these WODs in preparation for the competition.


Monday



"Diane"
21/15/9
Deadlift (Rx: 225/135)
HSPU

Tuesday



WOD #1

·                10 Dead Lift 225M/155W
·                200 Meter Row
·                30 KB High Pull 70M/53W
·                20 Wall Ball 20M/14W
·                50 Meter Overhead Lunge 45M/25W
·                100 Meter Sprint


Wednesday



WOD #2
15 Minute Cap
5 Rounds of 1 Minute to complete
10 Burpees (buy in)
Max Snatch (Power, Squat, any) 95M/65W
2 min rest between rounds



Thursday



WOD #3 15 minute cap
"Clean Ladder"
3 Squat Cleans 115 both men and women/ men have to do overhead
3 chest to bar ups
6 Squat Cleans
6 chest to bar pull ups
9 Squat Cleans
9 chest to bar pull ups
etc..........
continue rotating through 3 women first then 3 men until 15 min cap. Score = total reps.


Friday




"Individual WOD"
First 2 Mins Max Reps Dead Lifts 225Men/ 155Women
then 400 Meter Run 
Whatever time left Max Double Unders
Each Deadlift is 2 points Each Double Under is 1 point
***Possibly use a Sandbag for the 400 Meter Run if I can get them in time
Scale version of this WOD
Deadlift 155Men / 95Women
Single jump rope instead of double unders
Deadlifts is 2 points every single jump rope is 1 point.


Then SATURDAY:












Monday, October 17, 2011

CrossFit Games event 10 WOD

Upcoming events

October 29th- Barbells for Boobs "Amazing Grace 2011"

And after the event:
Our One Year Anniversary BBQ


November 13th- Broward Cup

December 3rd- Warrior Dash

When is the last time.

by: Adam Sayih

When is the last time you left 911 CrossFit knowing you didn’t have one more rep to give?



When is the last time you loaded the barbell and the weight scared you?



When is the last time you shattered a previous PR?



When is the last time you looked at the “or” option and said “Today, I’m not settling.”



Only you can push yourself to the impossible.  Every day, you should challenge yourself to a level that scares you, that awakens your potential, that makes you drive home proud, that when you go to sleep at night, you can say “I killed it today.”  This week, do rx, use a lighter band or none at all, log your progress, run faster, press harder, laugh at the clock.  At the end of the day, you’re only as strong as you the effort you put in.  Progress, whens the last time you achieved that?


This week at 911 CrossFit 10/17-10/21


Monday




For time:
20 calorie Row
30 Wallball Shots, 20 pound ball
20 Toes to bar
30 Box jumps, 24" box
20 Sumo-deadlit high-pull with KB/ 53 men/35 women
30 Burpees
20 Shoulder to overhead, 135 men/ 95 women pounds
Sled push 135/45


Tuesday



S.W.O.D
5-5-5-3-3-3
Bench Press
C.W.O.D.
3 Rounds for time
400 m weighted farmers walk 53/35
21 reps 53/35 KBS


Wednesday





Skill Work:
Power Snatch 


WOD
21-15-9
reps of:
Squat Cleans
Ring Dips
HSPU



Thursday





Skill Work:
Kipping pull up and double unders


CWOD:
10 100 meter sprints with 30 seconds rest


Friday




“SMURF” – modified MURPH
Run 800 m
50 pull-ups
100 pushups
150 Squats
Run 800 m

Wednesday, October 12, 2011

Diet Choices

by: Adam Sayih


We face these choices three to five times a day.  What to eat.  How do we tackle this decision?  You know what you should have but face the oh-so-scrumptious temptation of "cheating."  Here's a few tips to keep you on the right track and actually MAKE you want to eat right.

1.  Start your day right.  Is your breakfast alive, or was it created in some warehouse?



Time is the biggest deterrent for a healthy breakfast but a kick ass meal can be prepared in 10 minutes.  My breakfast every day for the past 2 years has been 6 boiled eggs, 1 cup of oatmeal, and a handful of fruit with the oats.  I've learned to get this done under 10 minutes by turning on the oven immediately on hot then using hot water from the sink in the pot to get that bad boy boiling quick.  My advice?  Find something you like, stick with it, and master the preparation.  I would say 90 percent of us have a morning time ritual that we have been sticking to for years, make a healthy start apart of it.


2.  Buy the right things in the grocery store and you'll eat the right things.



Whenever I go grocery shopping, I actually look forward to the delicious foods I'm about to eat.  Think in meals, not just pieces of the puzzle.  Think "I'm going to eat these with that," etc.  When you do this, not only do you become more efficient at meal making, but you already planned your healthy eating schedule to prevent the: "I'm hungry, don't know what to make...McDonalds?"  The other day, I bought Ezekiel bread, turkey burgers, and turkey bacon.  Guess what delicious lunch I had all week?


3.  Discipline.



At the end of the day, you are trying to accomplish a goal.  Discipline and success run hand in hand, so before you grab that donut, ask yourself, "how is this helping me accomplish my diet goals?" or "is this going to get me that last clean and jerk?"  You can accomplish any feat with discipline, and use that discipline to stay consistent and persistent.

Sunday, October 9, 2011

This week at 911 CrossFit 10/10-10/14


Monday


S.W.O.D.
5-5-5-3-3-3
Bench Press

“Griff”
Run 800m
Run 400m backwards
Run 800m
Run 400m backward


Tuesday



“Fran”
21-15-9
95/65 Thrusters
Pull-ups

Skill Work:  Hang power Clean and Snatch
Wednesday



‘Tarzan”
5 rounds for time
24 in box jump – 10 reps
1- 15 ft rope ascent
135/95 Hang power clean – 10 reps
Sit ups – 15 reps
Row 20 Cal

Thursday


“Balboa”
4 rounds of:
100 jump ropes
Run 400 meters
10 Bodyblasters (burpee-pullup-knees-to-elbows)


Friday



S.W.O.D.
5-5-5-3-3-3
Back  Squat

21-15-9
Push Press
K.B.S.
Turkish Get Up

Tuesday, October 4, 2011

Protein Pancakes

by:  Adam Sayih



Here’s a quick and easy recipe for a protein packed breakfast to get your day kickin’. 
Ingredients (for two, or one hungry person):
6 Eggs (3 Whole, 3 just whites)
½ Cup Fat Free Cottage Cheese
2 Cups of oats*
¼ Cup of milk*
1 Tablespoon of cinnamon
*Depending on how well your mix comes out, use more or less.  I’ll go into detail with this (Step 3).




1.     Turn pan on HIGH and use nonstick spray
2.     Place all ingredients into a blender
3.     Blend.  Initially, you may have to stop and mix the ingredients around manually with a spoon a few times     till the blades get a rhythm going.  If the mix is too thin (watery) add oats till thick.  If too thick (unlikely), add milk.



4.     Once the mix has a thick, pancake-like consistency and the pan is hot (a splash of water should sizzle), begin pouring on the mix. 



5.     As soon as the pancake on the pan can slide around on its own by moving the pan, flip.  Cook other side till it can move on its own by moving the pan.  Remove from pan, make another pancake. Repeat till finished.



Enjoy your pancakes!  You can add natural peanut butter, honey, or both to make these pancakes even tastier!  I’ll admit, plain, they don’t really taste like much, but are packed with muscle building protein and carbs to power your way through the WOD!


Calories:  982
Protein: 66g
Carbs: 123g
Fats: 20g

Monday, October 3, 2011

This week at 911 CrossFit 9/3-9/7

Monday



"Carse"
21-18-15-12-9-6-3 reps for time of:
95/65 pound Squat clean
Double-under
185/115 pound Deadlift
24" Box jump
Begin each round with a 50 meter Bear crawl.


U.S. Army Corporal Nathan B. Carse, 32, of Harrod, Ohio, assigned to the 2nd Engineer Battalion, 176th Engineer Brigade, based out of White Sands Missile Range, New Mexico, died in Kandahar, Afghanistan, on February 8, 2011, from wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother Janis and sisters Megan Brown and Kristin Purdy.


Tuesday






"Kelly"
5 Rounds:
400m Run
30 Step Ups
30 Wall Balls
1 minute rest between rounds
Each round for time







Wednesday





"1500 Reps"
10 Rounds for time
100 Jump rope
10 Burprees
10 Pull ups
10 Push ups
10 Sit ups
10 Squats

Thursday



5 Rounds:
15 Push Press
20 Broad Jumps
Finisher:
Tabata Mountain Climbers



Friday








SWOD
Dead lift 5-5-5-3-3-3
CWOD
"Tabata something else"
Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are pullups, the second 8 are pushups, the third 8 intervals are situps, and finally the last 8 are squats.  There is no rest between intervals.