Athlete of the Month

Athlete of the Month, July 2014

Congratulations Simona! You are this month’s Athlete of the Month! I know what you are thinking, “All those teenagers of course they are awesome athletes, nothing hurts!” Starting the dedication to fitness, health, and happiness early is incredibly important. Even more important is learning to set and achieve goals not only physically but in all areas of your life. Jeff challenged Simona in three key aspects of fitness: Consistency, Motivation, and Effort. Simona responded to Jeff’s challenge like a champ, and for that she is this month’s Athlete of the Month!
How old are you & what brought you to A1A?
I’m 15 years old and what brought me to A1A? More like WHO brought me to A1A! My dad started Crossfit a few years ago and brought me along with him. (Thanks dad)
Do you brag to your friends about how strong & fast you are?
Well I wouldn’t consider myself a bragger, but I won’t deny that I fish for compliments sometimes! It’s always nice to here someone  tell me I motivate them to get fit!
What is your favorite aspect of the unloaded program?
I love the variety of the unloaded program. Everyday I get a great full body workout! I leave the class everyday completely satisfied!
What are your goals for the next year(training wise)?
My goal for the next year in Crossfit would be to become a better and fast runner along with a nice set of rock hard abs to match my (soon to be) insanely muscular legs :)
How does it feel to be the first person to nominate themselves & successfully become athlete of the month?
Well I feel like I am TOTALLY AWESOME so what better person to nominate me, than me, right?
We couldn’t agree more Simona! Great job and keep up the good work!


Tuesday the 23rd of July, 2014

Press 3-3-3-3-3+
50 Perfect Push Ups

Rest as needed

21, 15 & 9 Reps of:
Push Jerk 135/83
Kettlebell Swing 70/53

Supplement: 30 barbell roll outs/200 Russian Twists

Paleo Potluck at 305 at 11am this Saturday! Bring a dish to pass & we’ll fire up the grill!



Tuesday the 22nd of July, 2014

crossfit-305-miami-the grind-bar hand

“The Grind 1.5″
Row 50 Calories

21 Thrusters 115/73

21 Over the Bar Burpees
21 Ground to Overhead
9 Rope Climbs 15’
30 Toes to bar
30 Pull ups
30 Hang Power cleans
400 Meter Plate Carry 45/25
9 Muscle Ups

100 Meter Walking Lunge
Run 800 Meters

45 Minute time limit


Paleo Potluck at 305 at 11am this Saturday! Bring a dish to pass & we’ll fire up the grill!



Monday the 21st of July, 2014

crossfit-305-miami-wod-sunset-beautyBack Squat 3-3-3-3-3+
Romanian Deadlift 10-10-10

Rest as needed

“Satan’s Whiskers”
3 Rounds for time of:

10 C2B Pull ups
10 Front Squats, 165/115
10 Burpees

Supplement: 100 GHD Situps, 5 sets of 10 Reverse Hypers

Paleo Potluck at 305 at 11am this Saturday! Bring a dish to pass & we’ll fire up the grill!



Saturday the 19th of July, 2014

9:00am Beach WOD
10:00am Crossfit WOD
11:00am Yoga


Friday the 18th of July, 2014

Hang Power Clean 5-5-5-5-5+ (add 10# to training max)
Bent Over Row 10-10-10

Rest as needed

800 Meter Farmers Carry, as heavy as possible

Supplement: 50 Hip Extensions, 50 Supermans, 50 Good mornings



Thursday the 17th of July, 2014

For time:
Run 1200 Meters
63 Kettlebell Swings 53/35
36 Pull-Ups
16 minute time cap

Rest until the running clock reaches 20:00, and then…
50 Anchored Sit Ups
10 Toes to Bar
40 Anchored Sit Ups
8 Toes to Bar
30 Anchored Sit Ups
6 Toes to Bar
20 Anchored Sit Ups
4 Toes to Bar
10 Anchored Sit Ups
2 Toes to Bar

The Paleo Potluck is postponed until July 26th!


Wednesday the 16th of July, 2014

Press 5-5-5-5-5+ (add 5# to training max)
Push Press 10-10-10 (60%)
50 Perfect Push Ups

Rest as needed

For time:
50 Calorie Row

50 Wall Ball Shots

Supplement: 10 rounds, 10 V-ups/20 Russian twists



Tuesday the 15th of July, 2014

“Hoka Hey”
Two rounds for time of:

150 Double-unders
15 Burpee Pull ups

15 foot Rope climb, 5 ascents
135/83 pound Hang Power Clean, 21 Reps
135/83 pound Push Jerk, 21 Reps
Run 400 Meters with a 45/25 pound plate*

Run 400 Meters
*Unrack and use a plate from your bar


Monday the 14th of July, 2014

Back Squat 5-5-5-5-5+ (add 10# to training max)
Front Squat 10-10-10 (55%)

Rest as needed

Three rounds for time of:
Run 300 Meters
12 Overhead Squats 115/83
9 Toes To Bar
6 Over the Bar Burpees
14 minute time limit

Skill of the week: Double Unders
Challenge of the week: Max reps Unbroken Double Unders.
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