CrossFit Affliction - Fort Lauderdale

Monday 7/6 - Sunday 7/12 (Week of WOD's)

Monday 7/6 (WOD)

"Cindy"
As Many Rounds As Possible in 20 Mins of
5 Pull Ups
10 Push Ups
15 Air Squats

followed up by

4 Rounds of Med Ball Sit Ups  10 reps each round

Tuesday 7/7 (WOD)

As Many Rounds As Possible in 20 Mins of
5 Thrusters 95M/65 W
7 Hang Power Cleans 95M/65W
10 Sumo Dead Lift High Pull 95M/65W

followed up by

4 Rounds of Tabata Ab Mat Sit Ups

Wednesday 7/8 (WOD)

7 Rounds for time of:
21 Shoulder Press 75M/45W
21 Back Extensions
21 Double Unders or 105 Singles

followed up by

50 Floor Sweepers for time 135M/95W

Thursday 7/9 (WOD)

As Many Rounds As Possible in 30 Mins of:
15 Kettlebell Swings  53M/35W
25 Ab Mat Sit Ups
100 Meter Run (run out garage into back door(east side))

Friday 7/10 (WOD)

Four Rounds for time of

Row 500 Meters
25 Box Jumps 24"M/20"W

Saturday 7/11 "Group Workout @  9am only"

To Be Announced

Sunday 7/12 "Rest Day"

No Workout / Recovery Day

Saturday 7/4 & Sunday 7/5

Saturday was a Group Workout led by Coach Manny. 

Sunday is a "Rest Day"  Happy 4th of July

Friday 07/03/09 WOD

Workout of the Day (WOD)

Met Con Day

Do the following for time
No rest between each exercise

Run 1 mile
then
100 Double Unders or 500 Jump Rope
then
Row 2000 meters

post your times

Core

50 Ab Mat Sit Ups
50 Back Extensions

Thursday 07/02/09 WOD

Workout of the Day  (WOD)

"Three Snowmen"

As Many Reps As Possible (AMRAP) in 30 Minutes

• 8 Dead Lifts 185#Men 115#Women
• 8 Push Ups  Chest Slapping Men  Regular Push Ups Women
• 8 Knee to Elbow

Click on the below video compliments of CrossFit HQ.  Here are several variations of the Knee to Elbow and it explains the movement. 

Knees to Elbows Demo...[mov][wmv]    w/f safe

 

Our CrossFit Affliction Shirts go International - Above is Jeff Bowser (long lost Canadian Cousin) who celebrates Canada Day!!  Below is CrossFit Affliction long time member Stephen Spin working down in GTMO in Cuba.

Wednesday 07/01/09 WOD

Warm Up

• Run 1 mile or Row 2000 Meters

Workout of the Day (WOD)

5 rounds of 7 sets of the following sequence.

“The Bear”  

Power Clean
Front Squat
Push Press
Back Squat
Behind the neck Push Press
Back into Power Clean

Click on the video below compliments of CrossFit HQ

Bear Complex WOD...[wmv][mov] w/f safe

Steve & Jazmins little one starting young. 

Tuesday 06/30/09 WOD

Warm Up (3 Rounds)

• 20 Double Unders of 60 Singles
• 25 Sit Ups
• 10 Air Squats
• 10 Push Ups

Workout of the Day (WOD)

• 50 Wall Ball
• 20 Burpees
• 35 Wall Ball
• 35 Burpees
• 20 Wall Ball
• 50 Burpees

Skill Work

• Back Squats   3 sets of 10 reps

Monday 06/29/09 "WOD"

Workout of the Day (WOD)

"Back to the Baseline Basics"

500 Meter Row
2 minutes of Pull Ups
2 minutes of Push Ups
2 minutes of Sit Ups
2 minutes of Air Squats
400 Meter Run

Max effort on each station.  Rest 2 minutes between stations.  If you haven't noticed this is our fitness assessment which most of you completed during the "Foundations" program. 

Skill Work

Practice Overhead Squats

   

Today's WOD was compliments of BGI South.  Todd gave me a fitness assessment almost 1 year ago when I asked him what he did with his new clients.  If ever up in Palm Beach County they are one of the best.  Stop by and see them.

I was mostly impressed with everyone doing the Overhead Squat.  As you can see from the pics the form and technique was pristine.  Its only going to get even better. 

It also seems that the word is getting out about CrossFit.  We had approx 10 new members walk in our doors within the last few days.  Bear with me because we are switching to Mind Body Online. 

Sunday 06/28/09 "Rest Day"

Great Group of Competitors at the Challenge at CrossFit 305.  Not only did John, Doc, Manny, Wil, and Steve Low compete like Beasts!!!  I couldnt get over how competitive Heidi, Jazmin, Ritza, and Jami were.  Mike B and Steve Land came down to support the group. 
Its an eye opener to see how competitive CrossFit has become.  CrossFit305 and CrossFit Threshold earned lots of respect this weekend.  We will be hosting our own Challenge / One year Anniversary Party coming up in August.  

Saturday 06/27/09 "Group Workout"

The Group Workout was at 9am sharp driven by Coach Nick

Group Workout of the Day (WOD)

Run the building
then
10-9-8-7-6-5-4-3-2-1 of
Pull Ups
Burpees
Kettlebell Swings
then finish with
Run the building

The Challenge hosted by CrossFit 305 was a blast.  35 Athletes competed in a "Lucky 13" workout

As many reps as possible in 8 minutes of

Squat Cleans  95M/65W
Chest Slapping Push Ups

then as many reps as possible in 2 minutes of

Pull Ups

then as many reps as possible in 2 minutes of

Double Unders

then as many reps as possible in 1 minute of

Burpees

 

Friday 06/26/09 WOD

Workout of the Day (WOD)

Met Con Day

Run 5K or Row 5K

If you want to be advanced do BOTH or

Run 10K

All for time.

Whoever is going to the Challenge on Saturday at 1pm which will take place at CrossFit 305 in Miami - you should take the day off or do some light cardio.   So far it looks like our CrossFit Affliction Team will consist of John S, Will, Steve Land, Steve Low, Jazmin, Heidi, Steven B, Jami, Manny, Doc and whoever wants to come down.
We are going to meet up at Dave and Busters Parking Lot at 1130am on Saturday and car pool down leaving at 12noon.  Wear you CrossFit Affliction Shirts to represent.  We should get lots of pics and bring your A game.  Dont forget to bring a little cooler with lots of water and a towel and extra shirt.  Maybe we can go eat when we are done.