Crossfit Kingdom of Miami

CrossFit U.S. Army Study

photo credit: CrossFit Barbarian Fitness

In May 2010, the U.S. Army published a 69-page study evaluating the CrossFit program and its effects on combat fitness. This document summarizes the findings of a comprehensive evaluation of 14 military athletes over an eight-week period.

The purpose of this study is to test the efficacy of the CrossFit fitness program and methodology to increase the physical fitness of U.S. Army soldiers. Over the past several years, the CrossFit fitness program has gained popularity among U.S. Army soldiers and leaders. In units across the U.S. Army, CrossFit is replacing or augmenting traditional physical-training methods. CrossFit’s growing popularity in the U.S. Army begs the question, “Is CrossFit an effective program and does it match the U.S. Army’s physical-training requirements?” READ MORE

This is a FREE download from the CrossFit Journal.

WU: 2 min jump rope
2 rounds
10 pushups
10 jump squats

WOD

3 rounds
15 thrusters (95/65)
15 burpees

Here is a real cool Adidas commercial that was created during CrossFit Games season. Heather B was one of our coaches at the Level 1 Cert CrossFit Kingdom hosted back in June… Chris Spealler is just a badass and won the title of “Spirit of CrossFit” and 3rd place in the Games.

WU: 30 sec each 3 rounds, high knee, heal kicks squats. 20 arm rotations front and back

WOD

2 min DU, 2min BSU
90 sec DU, 90sec BSU
1 min DU, 1min BSU
30 sec DU, 30sec BSU
Rest 2 min
7 min AMRAP
7 pushups
14 KBS (2/1.5)

Mark Sisson from the site Marksdailyapple.com does a tv spot about life without grains. Good info right here! If you haven’t checked out his site, take a minute to bookmark it. He has some great information about nutrition, fitness, and all kinds of other stuff to help make you life longer and feel better.

Members: there will not be a 6am WOD tomorrow. All other class times are still on. Enjoy your holiday!

11AM Open Gym Today

12:30 Yoga Class with Dani T.

Everyone else, enjoy your long weekend!

MEMBERS: Per your requests we have updated the gym schedule to include a daily 5PM class, effective this Monday! We also added more open gym time, Tuesdays and Thursdays from 1:00 PM – 3:00 PM!

We will be offering a FREE class today, and every Saturday at 10AM for those interested in trying CrossFit. Bring your friends and family, CrossFit can be scaled to all fitness levels!!!

MEMBERS WOD is at 11AM

Everyone else have a great weekend!

WOD

“Mr. Joshua”

Five rounds of:
Run 400 meters
30 Glute-ham sit-ups or BSU scale
250/185 pound Deadlift, 15 reps

The Benefits of Yoga Stretch

MEMBERS: Don’t forget about our stretch class with Dani T. tonight at 8PM! This is a FREE class for all current CFK members!

“Babies are born yogis. Once we were all able to pull our toes up by our ears and laugh about it. Then we aged, got injured, began carrying stress in our shoulders and back.

In short, we lost our balance.

Yoga is an ancient practice that helps create a sense of union in body, mind, and spirit. It brings us balance.

Yoga becomes part of your physical life. Yoga creates a toned, flexible, and strong body. It improves respiration, energy, and vitality, helps to maintain a balanced metabolism, promotes cardio and circulatory health, relieves pain, helps you look and feel younger than your age, and improves your athletic performance.

Yoga becomes part of your mental life. Yoga teaches you to focus on breathing while you hold the poses. This attention to breath is calming; it dissolves stress and anxiety.

You should always leave a yoga practice feeling energized, not tired. If you feel tired after yoga, it means you spent the time “fighting” yourself, trying to force yourself into poses. In yoga, you “surrender” to the pose by letting go of the tension.”

WUWOD

300m row sprint, 15 squats, 15 knee plyo pushups, 15 pull ups

Skill Work

To be done for 20 mins after warmup, 10 min on each. Gymnastics: Handstand pushup and L-sit/hang

WOD
“Lucky 13″
8 Minutes AMRAP
7 Squat Cleans 135M/95W
7 Chest Slapping Push Ups

then 2 Minutes of
Pull Ups
2 Minutes of
Double Unders
1:30 Minutes of
Burpees

30 sec transition between; Total score is number of Rds of AMRAP plus total reps of other 3 exercises.

Click to read: Sweet (or not so sweet) Facts About Sugar

-recipe credit: paleoblocks.com

Strength WOD: Deadlift 5-3-2-1

WUWOD: 3 rds: 10 box jumps, 10 burpees, 10 WB, 10 GHD Back Ext
WOD

400m Walking lunge for time

Time to Get Real.

“I realize that most of you probably don’t think you need a lecture. You may not need any further motivation. You’re eating good, whole foods, getting daily exercise, and things are going well. But what of newcomers? What of the average doughy citizen happily bumbling along in blissful ignorance, unaware that his or her dietary habits and devotion to Conventional Wisdom might actually be counterproductive to those goals implicit in all forms of life, great or small? Survival, contentedness, and prosperity. Surely he deserves a harsh check of reality.

Even the most zealous adherents of the Primal Blueprint falter, or even relapse. Maybe they start taking advantage of the office snack stash on a regular basis. A few Twix can’t hurt, right? (Every day? Yeah, they can.) Or maybe they swing by the drive-thru because they put off grocery shopping that week. (Enjoy your microwaved pseudo-meat product flanked by enriched flour patties and plastic cheese.) Hell, even I’ve made that split-second decision – half-out the door, bedecked in workout gear, mind dreading the pain to come – to put off exercise for momentary comfort.

There’s nothing wrong with the occasional foray into our old ways, especially if the situation necessitates it (starving on a business trip in some far-off town with nothing but fast food joints open, or taking a day off to rest an overworked body). Just be wary of man’s unique ability to justify anything. We’ll eat vegetables chips and swear they’re healthy. We’ll order a light Frappucino and convince ourselves it’s cool (never mind that sugary sweet syrup concoction coating your mouth afterward). Call it self-delusion, cognitive dissonance, or just plain lying to yourself – we all do it, we’re great at it, it’s a coping mechanism, but it’s ultimately harmful and impedes progress in the Primal Blueprint. Because once we justify and rationalize a counterproductive behavior, we’re all the more likely to continue said behavior.

“Just one more day…”

“Just this once…”

“Last time. Promise…”

Sound familiar? When you’re promising stuff to yourself and convincing yourself that the lies you’re spewing are to be trusted (and falling for it!)… it’s time to GET REAL.” …READ MORE at MarksDailyApple.com

WOD

5 Min AMRAP for each couplet, 2 min rest in between, for total of 26 mins 45/15 (RX+ 65/35)

Score is for each full rd, NO PARTIALS!!
15 Thrusters
15 Pullups
2 min rest
15 Weighted Stepups (bar across back/shoulders)
15 Pushups (w/hand release)
2 min
15 Shoulder Press
15 MB Choppers 20/14
2 min
15 High Pulls
15 BSU

Great post today from the affiliate blog… Here at CFK, and I’m sure many other CrossFit facilities, we are constantly questioned by potential members and sometimes current members about the pricing. We have no doubt that if followed correctly, this program will change lives. Therefore, we price our memberships accordingly. If you have seen any medical, emotional, or psychological improvements from doing CrossFit and eating clean, please share!

Yeah, CrossFit is expensive.

“I cringe most of the time when I’m asked that question…”how much does it cost?”  I know it’s shocking at first, and there are many boxes who charge twice and three times what I do, and I still think I’m “too expensive”.

Let me back up a bit.  I don’t really think I’m too expensive.  I think I’m perceived as too expensive.  What’s too expensive is a sedentary lifestyle and poor diet that leads to countless ailments.  That crap is expensive.  Add up your medical bills this year.  Go ahead, I’ll wait.

And not just what you pay out of pocket, but all those statements you get from your insurance company too.  Remember to include cold medicines, upset stomach relief, expensive acne treatments, and over-priced “health foods”.

The masses (that’s you) pour their cash, and the cash of others (that’s me), into bottomless pits; searching for immediate relief of what ails them, and a quick burst of “glee”.  None of which is lasting, or credible.

CrossFit, and the nutritional advice we espouse, will lower these costs drastically.  Over the near term, you will be challenged, exhausted, elated, and hopeful.  Over the long term, you’ll be healthier by being stronger, leaner and faster.  Your immune system will boosted by hormonal balance and optimum nutrient intake.

Additionally, think of the lowered costs of your family’s health care by the positive example you begin to be to them.  Two parents who CrossFit, and eat Paleo, will in-turn hopefully feed their children the same way, and encourage them to stay active as well.  What better gift are you giving your children than a healthy, long, active life?

In a world that is bent on selling you the quick fix, and the quick fix for your quick fix that didn’t fix anything quick…. why not try the alternative?  Why not try working for something, instead of buying something?  Let’s earn our health!  We may all set goals for our max deadlift or 5K run times, but the real reward isn’t in achieving that goal, it’s the ability to set another goal after that, and another after that.  Longevity.

Yeah, CrossFit is expensive.  But the alternative should be unacceptable.”