January 16, 2012

South Florida’s Premier CrossFit, Barbell, and Olympic Weightlifting Facility

Warm Up (10 min time cap)

Hip Mobility and Line Drills

5-3-1 Strength Workout (15 min time cap)

Front Squat or Back Squat

3 Reps @ 70 % of your “Working” 1 rep max

3 Reps @ 80 %

3 Reps or as many as possible @ 90%

After Strength Workout chose either CrossFit or Accessory Movements (NOT BOTH)

CrossFit if you are working on Endurance and Skills

Accessory if you want to focus on Strength

CrossFit Workout (30 min time cap)

“Paul”

5 Rounds for time:

50 Double Unders

35 Knee to Elbows

20 Yard Overhead Walk 185M/135W

or

Accessory Movements / Westside Barbell

3 x 100 Meter Forward Sled Pulls 135M/90W

3 x 50 Meter Walk Lunge

4 Attempts Max Height Box Jumps

3 x 10-12 reps Back Extensions

100 reps of any Ab Movement / Standing preferred

Cool Down

Stretching

Ice Monster 2012 final standings are as follows. Congrats to all our athletes who competed who represented The Playground Gym both Eastside and Westside.
Beginners Women Dana Hook 2nd place, Tyler Rassas 11th place.
Intermediate Womens Brigid Katherine Kane 1st place, Beata Jeziorska 3rd place, Dana Anglin 4th place, Dena ‘Nash’ Wells 6th place, Amy Chatfield 7th place, Christina Maragh 9th place, Allison Haney 12th place, Kristen Borst 14th place
Masters Women Gigi Lobo-Dennis 2nd place
Rx Womens Jaime Gold 1st place
Beginners Men Billy Gotti 6th place, Billy DeMaio 8th place
Intermediate Mens Josh Smith 23rd place
Masters Men Steven Bowser 4th place Jose Lopez 9th place
Rx Mens Jeff Hart 19th place
Great job everyone. We only grow stronger from here.

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    4 Responses to “South Florida’s Premier CrossFit, Barbell, and Olympic Weightlifting Facility”

    1. Steven B, on January 16th, 2012 at 7:26 am :

      I dont really expect too many to get through the CrossFit workout in 30 Min. So just consider it a 30 Min AMRAP.

    2. Steven B, on January 17th, 2012 at 3:36 am :

      Front Squat 170×3, 195×3, 220×7
      39 inch box jump.

    3. Joeann Ferkel, on January 20th, 2012 at 7:35 pm :

      Every day, ships leave US ports carrying used cardboard that will be re-processed in China to make packaging for the stuff it sends us. Many of the boxes sent to China could be re-purposed here in America into low-cost yet perfectly adequate dwellings, especially if parked under bridges to stay out of the rain. We need to stop fixating on the idea that a good home should have a two-car garage, 2 1/2 baths, heating & air, running water, etc.

    4. biceps without weights, on March 26th, 2012 at 11:07 am :

      It’s hard to find knowledgeable people about this issue, but you sound like do you know what you’re talking about! Thanks

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