Posted in WOD on November 7, 2009 by CH

SATURDAY – 091107

“Nancy”

5 Rounds for time.

Run 400 meters
15 Overhead Squats (95/65)

Post time to comments.

Compare to 090317


Training the Muscle Up with Jeff Tucker – CrossFit Journal Preview
(courtesy of www.crossfit.com)

Posted in WOD on November 6, 2009 by CH

FRIDAY – 091106

6 Rounds for time.

25 Push ups
20 Rings Dips
15 Box Jumps (20″)
10 Med Ball Cleans (20/12)

Post time to comments.

Compare to 090430

IMG_5283
IMG_5285


(courtesy of the 2009 CrossFit Games)
Nicole Gordon of CrossFit Hampton Roads was in the first heat of the sledge event. Entering the event she was hovering just behind the middle of the pack. She hit the ground running and was doing well in the event until a poor strike and unfortunate hand placement caused big problems. Nicole’s finger was crushed between the sledge hammer and the stake.

Nicole was undaunted, and finished the event in spite of the pain. You could her scream intermittently throughout the final 500 meter row.

The medical team stood by as she pulled out her last few strokes on the machine and immediately went to work. Nicole was taken to the hospital by ambulance where they assessed the extent of the damage. When it was determined that the finger was not in fact broken, she rushed back to compete in the Couplet. She called frantically from the car to assure us she was coming back for her scheduled heat.

8:30AM CLASS
Heather (16/P/14): 22:00
Chris V (20/P/20): 28:06
Armando (20/P/20): 31:41
Jeff (Bench pushup/bar dips/SU/14): 42:55
Chris M (20/G/20): 30:52
5:30PM CLASS
Yesenia (16/10/B): 33:18
Elizabeth (16/10/G): 36:41
Patricia (16/8/B): 32:25
Grace (20/20/R): 32:25
Lead (16/20/G): 52:08
Philip (14/20): 31:36
Bryan (24/25): 22:00
Irma (16/12/G): 33:41
Elaine (24SU/12/dip): 32:20
Greg S (20/25): 26:14
Farrah (16/12/P): 25:17
Ileana (16/10/B): 31:16
Rahel (20/14/P): 31:20
Nicole (16/12/dip): 28:10
Jim G (20/20/Dip): 31:09
Jessica S (20/12/G): 31:05
Lucie (20/14/P): 31:15
Sabrina (20/14/R): 29:52
Fernando (24/25): 42:34

Posted in WOD on November 5, 2009 by CH

THURSDAY – 091105

10-9-8-7-6-5-4-3-2-1

Wall Ball Shots (20/14)
KB Swings

Post time to comments.

ANNOUNCEMENT: CONGRATULATIONS TO ILEANA FOR RUNNING THE FULL 5K LAST NIGHT!!!! YOU MAKE US SOOOO PROUD!

IMG_5272
IMG_5275

6AM CLASS
Bryan (rxd): 5:16
Grace (rxd): 5:49
Kim R (rxd): 5:51
9:30AM CLASS
Skippy (70): 6:12
Luke (70): 6:43
Scott (rxd): 6:32
Karl (rxd): 8:15
Adriana (rxd): 5:48
Darrell (rxd): 7:31
Simone (8/20): 7:14
Alex (rxd): 14:22
4PM CLASS
Ileana (8/25): 7:06
Leo (14/18): 6:49
Suzie (12/25): 7:33
Elaine (10/20): 7:33
Marianne (rxd): 4:58
Sylvia (10/20): 7:34
Douglas (12/20): 8:30
Lina (15/20): 8:00
Lisa G (rxd): 9:09
Jim G (20/40): 8:39
Gary (20/70): 7:46
Philip (20/70): 7:40
Zeus (20/70): 5:14
6:30PM CLASS
Lauren (rxd): 8:49
Lucie (rxd): 10:27
Eddie (20/35): 7:06
Vanessa (rxd): 5:48
Tracey (10/20): 9:16
Mike (20/70): 7:34
Ryan (20/70): 8:08
Toi (rxd): 6:27
Fernando (20/55): 6:17
Rachel (10/20): 6:38
Sonya (14/20): 6:30
Gabriel (45thruster/40): 8:44
Patrick (12/35): 9:25
Sue (12/25): 8:36
Irma (12/25): 8:46
Brad (rxd): 5:52
7:30PM CLASS
Jim K (rxd): 4:26
Kim N (rxd): 6:00
Greg S (rxd): 5:55
Adrian (20/70): 7:21
Robyn (rxd): 6:10
Maria (rxd): 6:36
Robert (rxd): 8:02
Rey (rxd): 7:43

Posted in WOD on November 4, 2009 by CH

WEDNESDAY – 091104

For time.

Run 5k

Post time to comments.

Check out Jessica Maitre’s testimonial!!!! Click HERE!

IMG_5265
Rey with an outstanding thruster. First encounter with Fran! Great job brother!

8:30AM CLASS
5:30PM CLASS
Kent: 21:24
Lauren: 28:52
Greg H: 24:10
Ileana: 35:17
Dylan: 26:06
Fernando: 21:19
Jim G: 31:13
Lead: 34:53
Alex: 32:53
Elizabeth: 31:47
Irma: 26:25
6:30PM CLASS
Brad: 21:29
Ryan; 21:06
Mike: 23:30
Vanessa: 23:31
Maynor: 22:21
Tracey: 42:23
Jessica S: 26:04
Yesenia: 33:23
Gabriel: 25:13
Patricia: 42:54
Mirella: DNF
7:30PM CLASS
Jim K: 25:26
Kim N: 26:59
Adrian: 32:03
Ernesto: 31:19
Robert: 24:33

Posted in WOD on November 3, 2009 by CH

TUESDAY – 091103

For time:
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups

Post time to comments.

ANNOUNCEMENT: NEW MORNING CLASS TIME SURVEY
Click Here to take survey

After reading some of the responses, there may be some confusion. There were responses for 6am and 7am classes. We are not eliminating any of the 6am classes. Currently we offer three 6am classes and those classes are never more than 6-7 people so until that class grows, there will be no more 6am classes added. This is purely regarding the 8:30am and 9:30am classes. Also, if you never attend the 8:30am or 9:30am class, the survey really doesn’t apply to you so don’t feel obligated to fill out the questionnaire.

CrossFit Threshold’s Muscle Up Club would like to welcome two of its newest members, Ryan and Adrian.
Ryan – November 2nd, 2009


Adrian – November 2nd, 2009

IMG_5227
IMG_5222
IMG_5226

6AM CLASS
Bryan (rxd): 32:21
Marie (Rings): 34:36
Grace (rxd): 49:50
Kim R (G/P): 34:33
Karl (G): 50:51
9:30AM CLASS
Greg S (rxd): 26:37
Lish (rxd): 32:35
(15-30-60)
Heather (G): 18:45
Sonia (G): 22:48
Simone (B): 24:57
Scott (G): 20:12
Chris M (G): 32:59
4PM CLASS
(15-30-60)
Ileana (B): 23:06
Suzie (B): 20:49
Farrah (G): 20:49
Marianne (R): 18:37
Gary (rxd): 18:15
Silvia (G): 21:40
Leo (2R): 18:53
Chris V (rxd): 23:47
Jess C (P): 22:00
Irma (G): 22:17
Lina (G): 22:12
Douglas: 13:20
6:30PM CLASS
Lauren (R): 25:32
Philip (rxd): 15:30
Zeus (rxd): 15:30
Fernando (rxd): 31:31
Tracey (B): 28:45
Eddie (B): 28:00
Jessica S (P): 24:04
Maria (rxd): 26:45
Ryan (rxd): 21:03
Alex (P): 30:42
Rahel (GP): 26:58
Maynor (Mainsite): 42:47
Mirella (B): 22:20
7:30PM CLASS
(15-30-60)
Kim N (G): 15:28
Jim K (rxd): 18:15
Robyn (G): 19:37
Gabriel (rxd): 35:15
Robert (rings): 28:41
Dawn (G): 19:06
(Main site):
Adrian (rxd): 34:34
Zach (rxd): 34:25
Holt (rxd): 24:00

Posted in WOD on November 2, 2009 by CH

MONDAY – 091102

5 Rounds for time.

5 Turkish Get ups (5 each arm)
Run 200 meters
5 Burpees
50 Double Unders (or 200 singles)

Post time to comments.

IMG_5196
IMG_5212


OPT – “Being Comfortable with Uncomfortable”
(courtesy of www.crossfit.com)

6AM CLASS
Bryan (35): 33:00
Tony G (35): 28:56
Kim R (15/DU/S):31:34
Marie (15/S): 32:59
8:30AM CLASS
Brad (20): 26:46
Greg S (35): 38:48
Chris V (35): 50:17
Scott (25/S): 37:32
Jen R (10/S): 39:21
Heather (20/S): 34:43
5:30PM CLASS
Julissa (18/S): 35:28
Leo (12.5/S): 30:19
Greg H (30): 30:11
Sonia (15/S): 32:32
Farrah (15): 32:34
Silvia (10): 33:45
Philip (35): 41:29
Adriana (30): 37:12
Alex (35/DU/S): 42:52
Darrell (35): 30:49
Chris M (35/S): 48:29
Lauren (20): 37:10
Lead (10/S): 50:09
Toi (30/S): 30:15
Rahel (10): 32:38
Marianne (20): 26:10
Ileana (5/S): 45:26
Kent (35/S): 35:08
Eddie (15R/20L/S): 34:16
Maria (25): 35:16
Douglas (IHBL): 9:55
6:30PM CLASS
Ryan (35): 27:32
Gabriel (25): 44:28
Mike (35): 29:29
Vanessa (20): 26:37
Tracey (12/5/S): 46:11
Jessica C (25): 43:43
Jessica S (15): 37:46
Yesenia (10/S): 40:07
7:30PM CLASS
Adrian (35): 35:49
Jim K (35): 24:41
Kim N (15): 26:11
Tatiana (15): 48:12
Simone (10/S): 38:06
Sue (12/5/S): 53:19
Robyn (15/S): 35:32
Robert (35/S): 43:52

Posted in WOD on November 1, 2009 by CH

SUNDAY – 091101

Team WOD
(Teams of 2)

Complete as many rounds as possible in 30 minutes of:

Sandbag Shuttle Run (wall to wall 8x)
15 KB Swings
30 Squats

Post total rounds completed to comments.

ANNOUNCEMENT: CROSSFIT THRESHOLD WILL BE HOLDING A STRENGTH CLASS EVERY SATURDAY AT NOON. THERE IS A CAP OF 10 PEOPLE PER CLASS. YOU CAN RESERVE YOUR SPOT BY EMAILING US THE MONDAY PRIOR EACH WEEK.

Congrats to Zach for hitting a PR! 300lb Clean! Makes it look easy! Remember, Zach also runs a 6min mile. Food for thought….

photo
CrossFit Threshold’s Ryan Andrada ran the Miami Beach Halloween half marathon yesterday. 2hr2min finish. Not too shabby.

10AM CLASS
Elaine/Nicole: 11 Rds + 8
Jim/Jonathan: 11 Rds + 8,15,18
Kim/Jim: 18 Rds + 2
Armando/Brian: 12 Rds + 8,5
Gary/Greg H: 15 Rds + 8,15,25
Rufus/Bryan: 16 Rds + 8,15
Maria/Grace: 17 Rds + 7
Sabrina/Cristina: 8 Rds
Elisha/Holt: 19 Rds + 3

Posted in WOD on October 31, 2009 by CH

SATURDAY – 091031

HAPPY HALLOWEEN!!!!

For time.

21 Deadlifts (185/135)
9 Burpees
Run 400 meters
15 Deadlifts
15 Burpees
Run 800 meters
9 Deadlifts
21 Burpees
Run 400 meters

Post time to comments.

holloween-cody
By Cody Bailey
(courtesy of www.crossfit.com)

8AM CLASS
Rahel (115): 21:26
Greg H (145): 17:19
Greg S (rxd): 16:17
9AM CLASS
Brad (145): 14:16
Ileana (37.5): 21:36
Adriana (rxd): 16:20
Gary (rxd): 13:34
Karl (135): 20:24
Alex (145): 24:46
Farrah (67.5): 17:48
Sabrina (rxd): 17:41
Jim K (rxd): 13:54
Kim N (110): 16:19
Mike (rxd): 18:45
Vanessa (rxd): 18:06
Suzie (38/58): 18:06
Armando (130): 21:12
Rufus (rxd): 12:12
Philip (rxd): 17:41
Robyn (back ext): 20:32
Roe: 19:40
Doug (115): 16:55

Posted in WOD on October 30, 2009 by CH

FRIDAY – 091030

For time.

50-40-30-20-10

Double Unders
Push ups

Post time to comments.

ANNOUNCEMENT: TONIGHT IS CROSSFIT THRESHOLD’S HALLOWEEN PALEO POTLUCK PARTY! IT’S GOING TO BE HELD AT PHILIP AND LUCIE’S HOUSE TONIGHT AFTER THE 5:30PM CLASS:

11620 SW 104th Ave,
Miami, FL 33176

IMG_5153
IMG_5175

8:30AM CLASS
Scott (S): 12:30
Greg S (rxd): 12:39
Roe (S): 17:34
Ileana (S): 18:13
Patrick (S): 20:00
Gabriel (rxd0: 18:41
Farrah (S): 14:01
Suzie (S): 16:31
Brad (rxd): 14:27
Simone (S): 14:58
Heather (S): 15:00
5:30PM CLASS
Jim G (S): 16:01
Brain G (rxd): 17:34
Jonathan G (S): 15:37
Greg S (rxd): 11:53
Irma (S): 17:55
Rahel (Knee Pushups): 8:31
Zach (rxd): 13:05
Bryan (rxd): 9:29
Toi (S): 11:00
Maria (rxd): 13:14
Lucie (S): 14:37
Phil (rxd): 15:15
Patricia (S): 12:26
Sabrina (S): 14:51
Lauren (rxd): 14:16
Graf (rxd): 6:57

Posted in WOD on October 29, 2009 by CH

THURSDAY – 091027

Michael

Three rounds for time of:
Run 800 meters
50 Back Extensions (sub back ext. w/45# bar)
50 Sit-ups

Post time to comments.

Compare to 090902

photo
Great job Vanessa on doing Cindy rxd!!!!

6AM CLASS
Adriana (GHD): 24:12
Tony G (GM): 22:01
Yesenia (GM): 31:40
Marie (row/GM):
Bryan (GHD): 31:27
9:30AM CLASS
Julissa (GM): 31:26
Darrell (GHD): 26:53
Alex (GHD): 26:01
Simone (GM-18#): 38:26
Roe (row/GM): 33:53
Jen R (GM- 28#): 29:25
Marianne (GM): 24:16
4PM CLASS
Suzie (GM-18#): 31:20
Ileana (GM-18#): 36:36
Irma (GHD): 25:56
Grace (GHD): 22:53
6:30PM CLASS
Lucie (GM): 33:44
Philip (GM): 23:00
Lauren (GM): 28:20
Vanessa (GM): 21:47
Maria (GHD): 30:44
Sabrina (GM): 21:36
Eddie (GHD): 27:44
Fernando (GM): 23:38
Tracey (GM-18#): 35:41
Zeus (GM): 20:57
7:30PM CLASS
Mike (GM): 25;27
Jim K (GM): 23:40
Kim N (GM): 24:23
Maynor (GM): 26:49
Lead (GM): 37:30
Skippy (GHD): 23:44
Robyn (GM): 29:09
Adrian (GHD): 32:29
Chris V (GM): 23:42
Robert (GM): 27:45

Posted in WOD on October 28, 2009 by CH

WEDNESDAY – 091028

“Cindy”

Complete as many rounds as possible in 20 minutes of:

5 Pull ups
10 Push ups
15 Squats

OR

“Mary”

Complete as many rounds as possible in 20 minutes of:

5 Handstand Pushups
10 One-legged Squats (5 each leg)
15 Pull ups

Choose your girl and post total rounds completed to comments.

Compare to 090901

“Nate”
Gillian Mounsey and Jeannie Bassi


(courtesy of www.crossfit.com)

8:30AM CLASS
Scott (rxd): 18 Rds + 5,10
Greg S (rxd): 20 Rds + 3
Chris V (rxd): 15 Rds + 5,10
Fernando (rxd): 10 Rds
Kim R (P): 16 Rds
Mindy (JP): 11 Rds
Jen R (G): 15 Rds + 1
Marianne (R): 14 Rds + 3
Tony G (rxd): 21 Rds + 5
Lisa G (B): 13 Rds
5:30PM CLASS
Douglas (R): 13
Lina (P): 10 Rds + 5,10
Leo (mary) (2R): 8 Rds + 5
Armando (R): 12 Rds + 5
Rahel (R): 13 Rds + 5
Irma (G): 11 Rds
Maria (rxd): 16 Rds
Lauren (rxd): 14 Rds + 5
Sylvia (G): 15 Rds
Gabriel (rxd): 11 Rds + 5,10,4
Chris M (G): 12 Rds
Philip (rxd): 18 Rds + 5,5
Lucie (G): 12 Rds + 5,10,5
Darrell (rxd): 15 Rds
Griselle (G): 8 Rds
6:30PM CLASS
Grace (rxd): 16 Rds + 3
Jessica S (P): 17 Rds + 5,10,3
Melissa (G): 17 Rds
Maynor (rxd): 12 Rds + 5,2
Zach (“NATE”): 7 Rds + 5
Jim G (G): 12 Rds
Vanessa (rxd): 12 Rds
Brian (rxd): 10 Rds + 5,10,2
Tracey (rings): 10 Rds + 5
Dawn (G): 12 Rds + 5,10,8
Mike (rxd): 13 Rds + 2
Tony (rxd): 16 Rds
7:30PM CLASS
Kim N (G): 20 Rds + 4
Jim K (rxd): 21 Rds + 3
Ryan (rxd): 18 Rds + 5,10
Adrian (rxd): 15 Rds
Toi (rxd): 17 Rds + 5,4
Sue (B): 15 Rds + 3
Rufus (rxd): 18 Rds + 5
Tatiana (P): 13 Rds + 5,7

Posted in WOD on October 27, 2009 by CH

TUESDAY – 091027

3 Rounds for time

21 Sit ups
21 Squats
21 KB Swings
21 Push ups
21 Box Jumps
Walking Lunges, 150 feet or 42 steps

Post time to comments.

IMG_5113
Way to sprawl into that burpee Jim!

6AM CLASS
Main Site
Bryan: 37:52
Adriana: 28:49
Chris V (sub rope climb): 39:27
Main Site – Pull up sub
Grace: 36:57
Karl: 42:32
Threshold WOD
Marie (15/16SU): 24:32
Yesenia (25/16): 24:31
Lead (35/16): 33:24
9:30AM CLASS
Main Site
Skippy: 23:43
Threshold WOD
Scott (rxd): 19:44
Darrell (rxd): 22:56
Chris M (rxd): 26:20
Simone (20/16): 28:48
Heather (16): 17:46
Armando (35): 25:35

Posted in WOD on October 26, 2009 by CH

MONDAY – 091026

5 Rounds for time.

15 Burpees
30 Double Unders
200 meter Sandbag run (50/25)

If you don’t feel comfortable with a sandbag, grab a heavy medball!

Post time to comments.

Compare to 090810

IMG_5088
Sunday morning class.

6AM CLASS
Bryan (rxd): 20:48
Karl (S): 29:40
Grace (rxd): 19:23
Doug (S): 20:44
Marie (15burpees/30situps/row 250m): 22:09
Tony G (rxd): 15:52
Lead (S): 38:00
8:30AM CLASS
Philip (S): 22:10
Fernando (rxd): 36:56
Jen R (S): 24:02
Analise (S): 26:00
5:30PM CLASS
Lauren (rxd0: 26:18
Darrell (rxd): 22:13
Simone (S): 33:28
Eddie (20lbDBThrusters/S): 20:36
Toi (S): 24:51
Ileana (S): 32:27
Jessica C (S): 28:36
Marianne (rxd): 19:17
Becky (S): 27:51
Adriana (50lbs): 17:38
Silvia (SU): 32:01
Irma (S): 30:44
Elizabeth (S): 28:01
Gabriel (rxd): 27:37
Rahel (rxd): 25:25
Yesenia (S): 32:53
Armando (S): 28:14
Ryan (rxd): 16:02
Chris V (rxd): 27:06
Douglas (S/25lbs): 25:21
6:30PM CLASS
Jim G (S): 26:58
Peter (rxd): 22:20
Robyn (rxd): 32:54
Nicole (rxd): 28:24
Elaine (S): 31:43
Jessica S (rxd): 21:20
Melissa (rxd): 24:22
Chanel (S): 24:22
Maynor (rxd): 20:51
7:30PM CLASS
Bobby (S): 32:41
Sue (S/14MB): 34:43
Adrian (rxd): 19:00
Kim N (rxd): 18:15
Jim K (rxd): 19:29
Tatiana (rxd): 30:47
Sabrina (rxd): 23:43
Patty (10DBThrusters/S/10MB): 29:25

Posted in WOD on October 25, 2009 by CH

SUNDAY – 091025

“TEAM RUNNING GRACE”
(Teams of 2)

100 Clean and Jerks for time. (95/65)
&
Run 2 miles

Can partition running and C&Js in any order as long as all reps and distance are completed. One teammate is either running or C&Jing. Scale as needed.

Post time to comments.

DILUTING THE BRAND
By Alec Hanson
HansonDiluting.baeef534
(courtesy of the CrossFit Journal)
Passionate CrossFitters have questions about the growth of the movement. Alec Hanson (CrossFit Costa Mesa) believes existing affiliates need to spend less time worrying and more time pursuing excellence and virtuosity.

The following open letter was posted Oct. 7, 2009, on the CrossFit Discussion Board as part of a thread titled “Huge Decline in Quality.” It is reformatted and reprinted here with the author’s permission.

An Open Letter Regarding CrossFit

FREE DOWNLOAD
Download the PDF article

10AM CLASS
Jonathan/Brian (20): 21:16
Vanessa/Maria (rxd): 20:19
Luke/Skippy (95): 17:00
Holt/Zach (135): 16:33
Elaine(10)/Jim(20): 26:54
Greg/Gary (95): 19:41
Bryan/Peter (95): 16:31
Mike/Jim K (95): 17:59
Doug/Scott (75): 22:58
Marianne(65)/Kim N(48): 20:31
Mirella(8)/Lead(10): 24:22
Gabriel/Patrick (20): 20:41
Cristina(6)/Sabrina(65): 22:47