SATURDAY – 091107

“Nancy”

5 Rounds for time.

Run 400 meters
15 Overhead Squats (95/65)

Post time to comments.

Compare to 090317

done

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

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

done

(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

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!

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

WEDNESDAY – 091104

For time.

Run 5k

Post time to comments.

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

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

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
done

Adrian – November 2nd, 2009
done

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

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.

done

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

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….
done

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

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.

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

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

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

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

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

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
done

(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

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.

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

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

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

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

(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