CrossFit BluePrint

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.

Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.

Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense.

Regularly learn and play new sports.

Coach Greg Glassman
Founder of CrossFit

Announcements!!!

CFBPNutrition8142010

7/31/2010

As promised, our WOD today will be the final WOD in the Swamp Monster event from this past weekend…I expect everybody to be here and come hungry ready to EAT!!!

“The Monster”
5 Bar muscle ups (Rx men only)
10 Headstand Push Ups
15 Barbell Thrusters 95/65
20 Kettlebell Snatches 1.5/1 pood
25 Barbell Push Press 95/65
30 Chest to Bar Pull Ups
35 Box Jumps 24/20″
40 Kettlebell Swings 1.5/1 pood
45 Double Unders
500 Meter Run

18 minute time limit
If you are still inside at the call of time, your WOD 4 is over. Your completed reps will be noted.
If you are still on the run at the call of time, you will be allowed to finish with a DNC. You will be credited with all reps.

The Monster is here!!!

“Building World Class Athletes, CrossFit BluePrint Miami Strength & Conditioning Facility”

7/30/2010

CrossFit BluePrint Miami WOD

“Michael and a Rope”

3 rounds

800 meter run
50 sit ups
50 back extensions
1 rope climb

Time!!!

Post thoughts to comments!!!

Mike landing a 35 foot box jump…Check that guy for steroids!!!

“Building World Class Athletes, CrossFit BluePrint Miami Strength & Conditioning Facility”

7/29/2010

CrossFit BluePrint Miami WOD

“Triple 8′s”

8 rounds
Of
8 Bench Press
8 Box Jumps
8 Wall Balls

RX M95 W65

Time!!!

Post thoughts to comments!!!

Intense Much?

“Building World Class Athletes, CrossFit BluePrint Miami Strength & Conditioning Facility”

7/28/2010

CrossFit BluePrint Miami WOD

“From Eastern Europe, With Love”

3 rounds
5 Turkish Get Up
10 Russian Twists
20 KB swings

Time!!!
RX M55 W35

Post thoughts and times to comments!!!

Modern day Donkey Kong!!! I’m gonna get you!!!

“Building World Class Athletes! CrossFit BluePrint Miami Strength & Conditioning Training Facility”

7/27/2010

CrossFit BluePrint Miami WOD

18 minute AMRAP

6 Pistols(One Legged Squats)
12 MT climbers
24 Double Unders
400 meter run

Scale appropriately with the bands for assistance with the pistols…If bands is still too difficult substitute pistols for regular air squats and double the repetitions.

Post thoughts and number of rounds to comments!!!

OverTime WORK
5X10 repititions toe2bar/K2E movement

Check out the video below on how to properly perform a pistol!!!

“Building World Class Athletes! CrossFit BluePrint Miami Strength & Conditioning Training Facility”

7/26/2010

CrossFit BluePrint Miami WOD

“GI Cleans”

10-8-6-4-2-4-6-8-10

Power Clean
Burpee Pull Ups

RX M 135 W 95

If 45 pounds or more under RX add 3 reps power cleans to every set…Example set of 10 power cleans and 10 burpee pull ups, you do 13 power cleans and 10 burpee pull ups.

Time!!!

Anerobic endurance work

4 X 300 meter sprints. Rest as needed between efforts but GO HARD!!!

Albert taking care of business!!!

“Building World Class Athletes! CrossFit BluePrint Miami Strength & Conditioning Training Facility”

7/25/2010

Sunday Funday AKA Rest Day

Thank you to everybody that came out and supported the coaches at yesterdays event. Without your support we would not have done so well!!! Thank you guys. Also, check out this amazing adidas commercial where Chris Spealler and Heather Bergeron, two CrossFit legends talk about what CrossFit means to them! Enjoy

“Building World Class Athletes! CrossFit BluePrint Miami Strength & Conditioning Training Facility”

7/24/2010

Today CrossFit BluePrint will be closed because we are going to support the coaches at The Swamp Monster event hosted by CrossFit 305!!!

CrossFit 305 is located at 5940 NE 4th Avenue Miami, FL 33137
Come by and check out some amazing athletes compete, its free
First WOD starts at 9:00AM

If you want to WOD, all our athletes are welcome to attend the 11am WOD at CrossFit Cube
CrossFit Cube is located at 13914 SW 139th CT. Miami, FL 33186