http://www.crossfitpalmbeach.com/index.php Copyright 2009, John and Darby Annunziata John and Darby Annunziata en-US SPHPBLOG 0.5.1 http://www.crossfitpalmbeach.com/index.php?entry=entry090106-050044 <div style="margin-bottom: 0px;"><strong><span style="font-size: small;">Tabata:</span></strong></div>
<div style="margin-bottom: 0px;"><strong><span style="font-size: small;">8 consecutive intervals of 20 Seconds Work/10 seconds of rest per exercise followed by 400m Run</span></strong></div>
<div style="margin-bottom: 0px;"><strong><span style="font-size: small;">&nbsp;</span></strong></div>
<div style="margin-bottom: 0px;"><strong><span style="font-size: small;">Sit-Ups</span></strong></div>
<div style="margin-bottom: 0px;"><strong><span style="font-size: small;">400m run</span></strong></div>
<div style="margin-bottom: 0px;"><strong><span style="font-size: small;">Row for Calories</span></strong></div>
<div style="margin-bottom: 0px;"><strong><span style="font-size: small;">400M Run</span></strong></div>
<div style="margin-bottom: 0px;"><strong><span style="font-size: small;">Air Squats</span></strong></div>
<div style="margin-bottom: 0px;"><strong><span style="font-size: small;">400M Run</span></strong></div>
<div style="margin-bottom: 0px;"><strong><span style="font-size: small;">Push-Ups</span></strong></div>
<div style="margin-bottom: 0px;"><strong><span style="font-size: small;">400M Run</span></strong></div>
<div style="margin-bottom: 0px;"><strong><span style="font-size: small;">KB Swings (M#55, W#35)</span></strong></div>
<div style="margin-bottom: 0px;"><strong><span style="font-size: small;">400M Run</span></strong></div>
</div>]]> Workout of the Day http://www.crossfitpalmbeach.com/index.php?entry=entry090106-050044 John and Darby Annunziata Tue, 06 Jan 2009 10:00:44 GMT http://www.crossfitpalmbeach.com/comments.php?y=09&m=01&entry=entry090106-050044 http://www.crossfitpalmbeach.com/index.php?entry=entry090105-050048 <div style="margin-bottom: 0px;"><strong><span style="font-size: small;">&nbsp;</span></strong></div>
<div style="margin-bottom: 0px;"><strong><span style="font-size: small;">15 Deadlifts (M- #185, W- #125)</span></strong></div>
<div style="margin-bottom: 0px;"><strong><span style="font-size: small;">15 Pull-Ups</span></strong></div>
<div style="margin-bottom: 0px;"><strong></strong></div>
<div style="margin-bottom: 0px;">&nbsp;</div>]]> Workout of the Day http://www.crossfitpalmbeach.com/index.php?entry=entry090105-050048 John and Darby Annunziata Mon, 05 Jan 2009 10:00:48 GMT http://www.crossfitpalmbeach.com/comments.php?y=09&m=01&entry=entry090105-050048 http://www.crossfitpalmbeach.com/index.php?entry=entry090103-145851 <p><strong><span style="font-size: x-small;"><span style="font-size: small;"><em>When?</em>&nbsp; Starting this Saturday, January 10th </span></span></strong></p>
<p><strong><span style="font-size: x-small;"><span style="font-size: small;"><em>Where?</em>&nbsp;&nbsp;Juno Beach at 9am and 10am.</span></span></strong></p>
<p><strong><span style="font-size: small;">We will do a workout and 1st weigh-in.&nbsp; More detail and directions will be posted at the gym.&nbsp; All members are invited to workout&nbsp;and you do not have to participate in the weight-loss challenge.</span></strong></p>
<p><strong><span style="font-size: small;"><span style="font-size: medium;">&nbsp;YOU HAVE ASKED FOR IT AND NOW IT IS ON!</span>&nbsp; </span></strong></p>
<p><strong><span style="font-size: xx-small;">To calculate your weight-loss percentage:<br />- Subtract your starting weight from your new weight, and<br />- Divide that number by your starting weight</span></strong></p>
<p><span style="font-size: xx-small;">&nbsp;<a onclick="GP_AdvOpenWindow('http://www.hardexerciseworks.com/blog/popups/photos.php?image=http://www.crossfitpalmbeach.com/albums/Hidden_Stock_Images/fat_burger.jpg&amp;title=&amp;caption=&amp;file=fat_burger.jpg','popup','fullscreen=no,toolbar=no,location=no,status=no,menubar=no,scrollbars=yes,resizable=no',700,525,'center','ignoreLink','',0,'');return document.MM_returnValue" href="javascript:void(0);"><img class="entry_img" title=" - Click to Enlarge" src="http://www.hardexerciseworks.com/blog/phpThumb/phpThumb.php?src=http://www.crossfitpalmbeach.com/albums/Hidden_Stock_Images/fat_burger.jpg&amp;w=475&amp;h=&amp;zc=C&amp;fltr[]=wmi|../images/blog_photo_enlarge.png|BR|50|3|3|0" border="0" alt="albums/Hidden_Stock_Images" /></a></span></p>
<p>&nbsp;</p>]]> General Messages http://www.crossfitpalmbeach.com/index.php?entry=entry090103-145851 John and Darby Annunziata Sat, 03 Jan 2009 19:58:51 GMT http://www.crossfitpalmbeach.com/comments.php?y=09&m=01&entry=entry090103-145851 http://www.crossfitpalmbeach.com/index.php?entry=entry090103-145329 <p>400m Overhead Walk</p>
<p>2 passes per peson obstacle course</p>
<p>100 Thrusters</p>
<p>400m Overhead Walk</p>
<p>100 Wall Balls</p>
<p>400m Run</p>
<p>300 Sit-Ups</p>
<p>800m Run</p>
<p>&nbsp;</p>]]> Workout of the Day http://www.crossfitpalmbeach.com/index.php?entry=entry090103-145329 John and Darby Annunziata Sat, 03 Jan 2009 19:53:29 GMT http://www.crossfitpalmbeach.com/comments.php?y=09&m=01&entry=entry090103-145329 http://www.crossfitpalmbeach.com/index.php?entry=entry090102-000003 <div style="margin-bottom: 0px;"><strong><span style="font-size: small;">3 Rounds for Time:</span></strong></div>
<div style="margin-bottom: 0px;"><strong><span style="font-size: small;">&nbsp;</span></strong></div>
<div style="margin-bottom: 0px;"><strong><span style="font-size: small;">30&nbsp;Push Press (M- #75, W- #55)</span></strong></div>
<div style="margin-bottom: 0px;"><strong><span style="font-size: small;">50&nbsp;Sumo Deadlift High-Pull (M- #75, W- #55)</span></strong></div>
<div style="margin-bottom: 0px;"><strong><span style="font-size: small;">30 Box Jumps</span></strong></div>
</div>
<div style="margin-bottom: 0px;"><strong><span style="font-size: small;">&nbsp;</span></strong></div>]]> Workout of the Day http://www.crossfitpalmbeach.com/index.php?entry=entry090102-000003 John and Darby Annunziata Fri, 02 Jan 2009 05:00:03 GMT http://www.crossfitpalmbeach.com/comments.php?y=09&m=01&entry=entry090102-000003 http://www.crossfitpalmbeach.com/index.php?entry=entry081230-200215 <p><strong>New Years Eve&nbsp; and New Years Day - CLOSED</strong></p>
<p><strong>Friday Jan 2nd classes will&nbsp; run 8 am to 12 pm &amp; 3pm to&nbsp; 7pm.&nbsp;&nbsp; Please Note:&nbsp; There will be no supervised childcare on Friday.</strong></p>
<p><a onclick="GP_AdvOpenWindow('http://www.hardexerciseworks.com/blog/popups/photos.php?image=http://www.crossfitpalmbeach.com/albums/Hidden_Stock_Images/seasons_greetings.jpg&amp;title=&amp;caption=&amp;file=seasons_greetings.jpg','popup','fullscreen=no,toolbar=no,location=no,status=no,menubar=no,scrollbars=yes,resizable=no',700,525,'center','ignoreLink','',0,'');return document.MM_returnValue" href="javascript:void(0);"></a></p>
<p><a onclick="GP_AdvOpenWindow('http://www.hardexerciseworks.com/blog/popups/photos.php?image=http://www.crossfitpalmbeach.com/albums/Hidden_Stock_Images/New_Years_Eve.jpg&amp;title=&amp;caption=&amp;file=New_Years_Eve.jpg','popup','fullscreen=no,toolbar=no,location=no,status=no,menubar=no,scrollbars=yes,resizable=no',700,525,'center','ignoreLink','',0,'');return document.MM_returnValue" href="javascript:void(0);"><img class="entry_img" title=" - Click to Enlarge" src="http://www.hardexerciseworks.com/blog/phpThumb/phpThumb.php?src=http://www.crossfitpalmbeach.com/albums/Hidden_Stock_Images/New_Years_Eve.jpg&amp;w=475&amp;h=&amp;zc=C&amp;fltr[]=wmi|../images/blog_photo_enlarge.png|BR|50|3|3|0" border="0" alt="albums/Hidden_Stock_Images" /></a></p>
<p>Have a happy and safe New Years!&nbsp;</p>
<p><a onclick="GP_AdvOpenWindow('http://www.hardexerciseworks.com/blog/popups/photos.php?image=http://www.crossfitpalmbeach.com/albums/Hidden_Stock_Images/seasons_greetings.jpg&amp;title=&amp;caption=&amp;file=seasons_greetings.jpg','popup','fullscreen=no,toolbar=no,location=no,status=no,menubar=no,scrollbars=yes,resizable=no',700,525,'center','ignoreLink','',0,'');return document.MM_returnValue" href="javascript:void(0);"></a></p>]]> Workout of the Day http://www.crossfitpalmbeach.com/index.php?entry=entry081230-200215 John and Darby Annunziata Wed, 31 Dec 2008 01:02:15 GMT http://www.crossfitpalmbeach.com/comments.php?y=08&m=12&entry=entry081230-200215 http://www.crossfitpalmbeach.com/index.php?entry=entry081230-050056 <div style="margin-bottom: 0px;"><strong><span style="font-size: small;">5&nbsp;Rounds for Time:</span></strong></div>
<div style="margin-bottom: 0px;"><strong><span style="font-size: small;">&nbsp;</span></strong></div>
<div style="margin-bottom: 0px;"><strong><span style="font-size: small;">15 Shoulder Press (M- #75, W- #55)</span></strong></div>
<div style="margin-bottom: 0px;"><strong><span style="font-size: small;">20 KB Swing (M#55, W#35)</span></strong></div>
<div style="margin-bottom: 0px;"><strong><span style="font-size: small;">30 GHD Sit-Ups</span></strong></div>
</div>]]> Workout of the Day http://www.crossfitpalmbeach.com/index.php?entry=entry081230-050056 John and Darby Annunziata Tue, 30 Dec 2008 10:00:56 GMT http://www.crossfitpalmbeach.com/comments.php?y=08&m=12&entry=entry081230-050056 http://www.crossfitpalmbeach.com/index.php?entry=entry081229-050003 <div style="margin-bottom: 0px;"><strong><span style="font-size: small;">3 Rounds for Time:</span></strong></div>
<div style="margin-bottom: 0px;"><strong><span style="font-size: small;">&nbsp;</span></strong></div>
<div style="margin-bottom: 0px;"><strong><span style="font-size: small;">500 M Row<br />12 Hang Power Cleans (M- #135, W- #90)</span></strong></div>
<div style="margin-bottom: 0px;"><strong><span style="font-size: small;">24 Pull-Ups</span></strong></div>
<div style="margin-bottom: 0px;"><strong></strong></div>
<div style="margin-bottom: 0px;"><strong><span style="font-size: small;">*Don't forget to sign-up for your classes.</span></strong></div>
</div>]]> Workout of the Day http://www.crossfitpalmbeach.com/index.php?entry=entry081229-050003 John and Darby Annunziata Mon, 29 Dec 2008 10:00:03 GMT http://www.crossfitpalmbeach.com/comments.php?y=08&m=12&entry=entry081229-050003 http://www.crossfitpalmbeach.com/index.php?entry=entry081227-080229 <p><strong>For more details on today's WOD see the white board located on the west wall above the GHD machines.</strong></p>
<p><strong></strong></p>]]> Workout of the Day http://www.crossfitpalmbeach.com/index.php?entry=entry081227-080229 John and Darby Annunziata Sat, 27 Dec 2008 13:02:29 GMT http://www.crossfitpalmbeach.com/comments.php?y=08&m=12&entry=entry081227-080229 http://www.crossfitpalmbeach.com/index.php?entry=entry081226-050049 <p>50 Box jump, 24 inch <a style="border-bottom: 3px double; text-decoration: none;" onclick="window.status='Searching for: box...'; self.lm_skeyphrase='box'; if(self.lm_timeout) clearTimeout(self.lm_timeout); self.lm_isOverTip = false; lm_closeiframe(); window.open('http://www.srch-results.com/lm/dir_rxt.asp?si=19902&amp;k=box&amp;ref='+window.location,'_blank','toolbar=yes,location=yes,directories=yes,status=yes,menubar=yes,scrollbars=yes,copyhistory=yes,resizable=yes'); return false; " onmouseover="window.status='Search for: box'; self.lm_skeyphrase='box'; if(self.lm_timeout) clearTimeout(self.lm_timeout); if(window.event) self.lm_sevent=window.event.srcElement; self.lm_timeout = setTimeout('lm_doMouseOver(1)', 1500); self.lm_isOverLink=true; self.lm_isOverTip=false; return true;" onmouseout="window.status='Search for: box'; self.lm_isOverTip = false; if(self.lm_timeout) clearTimeout(self.lm_timeout); setTimeout('lm_closeiframe()', 1500);" href="http://www.crossfitpalmbeach.com/#"><strong><span style="color: #0033cc;">box</span></strong></a><br />50 Jumping <a style="border-bottom: 3px double; text-decoration: none;" onclick="window.status='Searching for: pull-ups...'; self.lm_skeyphrase='pull%20ups'; if(self.lm_timeout) clearTimeout(self.lm_timeout); self.lm_isOverTip = false; lm_closeiframe(); window.open('http://www.srch-results.com/lm/dir_rxt.asp?si=19902&amp;k=pull%20ups&amp;ref='+window.location,'_blank','toolbar=yes,location=yes,directories=yes,status=yes,menubar=yes,scrollbars=yes,copyhistory=yes,resizable=yes'); return false; " onmouseover="window.status='Search for: pull-ups'; self.lm_skeyphrase='pull%20ups'; if(self.lm_timeout) clearTimeout(self.lm_timeout); if(window.event) self.lm_sevent=window.event.srcElement; self.lm_timeout = setTimeout('lm_doMouseOver(1)', 1500); self.lm_isOverLink=true; self.lm_isOverTip=false; return true;" onmouseout="window.status='Search for: pull-ups'; self.lm_isOverTip = false; if(self.lm_timeout) clearTimeout(self.lm_timeout); setTimeout('lm_closeiframe()', 1500);" href="http://www.crossfitpalmbeach.com/#"><strong><span style="color: #0033cc;">pull-ups</span></strong></a><br />50 Kettlebell swings,&nbsp;35 lbs<br />Walking Lunge, 50 steps<br />50 Knees to elbows<br />50 Push press, 45 pounds<br />50 Back extensions<br />50 Wall ball shots, 20 pound ball<br />50 Burpees<br />50 Double unders</p>]]> Workout of the Day http://www.crossfitpalmbeach.com/index.php?entry=entry081226-050049 John and Darby Annunziata Fri, 26 Dec 2008 10:00:49 GMT http://www.crossfitpalmbeach.com/comments.php?y=08&m=12&entry=entry081226-050049