CrossFit Affliction - Fort Lauderdale

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Monday 08/24/09 "WOD"

Warm Up

4 Rounds
Row 250 Meters
Run 200 Meters

Workout of the Day (WOD)
4 Rounds for time of:
50 Box Jumps 24M/20W
50 Thrusters   55M/35W

Core Work

100 Ab Mat Sit Ups

43 Athletes from CrossFit Affliction, Crossfit SFBB, CrossFit 305, CrossFit North Miami Beach, CrossFit Threshold, CrossFit Hardcore, CrossFit Blaze, and CrossFit Weston all showed up for a friendly fun day of CrossFit Training.  

Saturday 08/22/09 Challenge Workout / 1 year Party

 

                          Challenge Workout                                       

                          "Affliction Chipper"

              Row 500 Meters
              25 Box Jumps 24"Men / 20"Women
              400 Meter Sprint
              25 Dead Lifts 185# Men / 135# Women
              25 Double Unders or 150 Single Jump Ropes
              25 Pull Ups (chest to bar Men / chin over Women)
              25 Wall Balls 20# Men / 14# Women
              25 Kettlebell Swings 53# Men / 35# Women
              25 Burpees

I counted over 80 people who showed up for the Gathering.  42 Athletes Competed.  Here are the results.

Mens Rx

1. Dan M                CrossFit 305              13:11   
2. John Skidmore  CrossFit Affliction     13:26
3. Jason A               CrossFit Blaze         15:01
4. Jonas                  CF N Miami Bch       15:19
5. Joe D                  CrossFit 305             15:31
6. Mike B                 CrossFit Affliction     16:38
7. Steve W               SFBB CrossFit        16:43
8. Chad K                CF N Miami Bch       16:46
9. Chris G                CrossFit 305             16:56
10. Matt Ray              CrossFit Weston       17:38
11. Rick G                 CrossFit Weston        18:21
12. Brian D                SFBB CrossFit          18:25
13. Manny B              CrossFit Affliction      19:07
14. Darren K             CrossFit Affliction      19:29
15. Steven Land       CrossFit Affliction      19:45
16. Kyle C                 CrossFit Affliction       20:06
17. Ryan Anderson  CrossFit Affliction      20:08
18. Justin                   CrossFit Affliction      20:14
19. Steve Low           CrossFit Affliction      21:01
20. Steve Spin           CrossFit Affliction     29:01
21. Mike G                 CrossFit Affliction      DNF
22. Keith                     CrossFit Weston       DNF
23. Bill C                     CrossFit Hardcore    DNF

Women Rx

1. Gaye                   Independant                 17:08
2. Heidi Bowz        CrossFit Affliction        20:20
3. Jazmin Low       CrossFit Affliction        22:01
4. Lisa                    SFBB CrossFit            23:16
5. Taryn                  CrossFit N Miami Bch 24:44
6. Jackie K            CrossFit Affliction         24:49
7. Adrianna            CrossFit Threshold      26:47
8. Liz                       CrossFit Affliction        DNF

Mens Scaled

1. Matt K               CrossFit Weston         13:46
2. Wade                CrossFit Affliction       19:29
3. Matt                   Independent                 19:49
4. Rich S               Emory                           23:38
5. Christian M       SFBB CrossFit           30:46
6. Craig F             CrossFit Affliction        32:57

Womens Scaled

1. Joanna           CrossFit N Miami Bch    18:14
2. Heather G      CrossFit Affliction            21:36
3. Gigi                 CrossFit Affliction           22:19
4. Jami                CrossFit Affliction           24:57
5. Steph R          CrossFit N Miami Bch    26:41

It was a great turn out.  Please post under our comments if there are any errors or corrections that need to be made.  I would love to hear your feedback about the event. 
After some editing Kyle L will post tons of pictures. 
Heidi and I would like to personally thank everyone for coming out to watch or participate.  All the members and fellow CrossFitters who came out to help set up and/or Coach - we couldn't have done it without your help.

We couldn't find enough shade.  The Heat was a Big Factor!!!

Friday 08/21/09 "WOD"

Warm Up (3 Rounds)

• Run 200 Meters
• 10 Burpees

Workout of the Day (WOD)

Row 1000 Meters for time

Rest as needed then:

ARAP in 15 Minutes
Med Ball Clean 20#  7 reps
Push Ups  7 reps

Core Work (3 Rounds)

• 25 Sit Ups
• 25 Leg Raises

Upcoming Events!!!

There are 3 or 4 open spots in the Olympic Weight Lifting Seminar

Reserve your spot NOW!  There will be limited space available. 

Time:  Saturday Aug 29,2009  9am till 5pm

Place:  CrossFit Affliction - Ft Lauderdale 10400 SR 84 Davie,Florida

Costs:  $150 Members  $200 Non-members early bird register.  

Please contact us via our email to register a spot.  Improve your Olympic Lifting Technique by leaps and bounds.

Casey Burgner son of Coach Mike Burgner above.

Daniel Camargo, U.S. International Coach

President of the Florida Weightlifting Federation, Daniel Camargo is a 19-year veteran in Olympic Weightlifting. He represented U.S.A. in 9 international competitions and set three American Records (Jr.) Now in his 9th year as a head coach, Camargo has produced several State, Collegiate and National Champions. His latest accomplishment was promotion to U.S. International Level Coach, as well as being elected as President of the Florida Weightlifting Federation. This year, he was selected as Team Leader and Coach of Team USA and spent 10 days with in Romania where they competed at the Junior World Weightlifting Championships. Coach Camargo's experience and education has made him one of the most well known coaches in the sport of Olympic Weightlifting.

Daniel's weightlifting career included three Jr. National Championship titles, several Junior American Records, and positions on numerous international teams representing Team USA overseas. At 21 years old and weighing 83kg (182.6lbs.) in his final competition year, Camargo lifted a 152.5kg (334lbs) Snatch and 180kg (396lbs) in the Clean & Jerk, a Junior American Record,

"Daniel Camargo has been in the sport of Olympic Weightlifting for more than 17 years as an athlete and a coach. The impact he has made upon school-age competitors is tremendous and admirable. I highly recommend Daniel Camargo to anyone that wants to learn how to do Olympic Weightlifting"
- Mike Burgener, USAW Senior International Coach

Thursday 08/20/09 "WOD"

Warm Up

Run 1 Mile or Row 2000 Meters

Workout of the Day (WOD)

Back Squat 10-8-6-4-2

Rest as needed then:

2 Rounds of Barbara for time:
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats

A few things worth mentioning that I witnessed tonight.  Above Mike B who just turned 50 not long ago.  He weighs in at around 170 - and I watched him Back Squat 285 for 2 reps with ease.  Mike B has been with us for about 7 months (I believe) and his fitness level has gone thru the roof.  Great Job!

Second - Lisa W who has been with us for about 5 or 6 months who runs about 110 pounds back squatted a PR (personal record) 155 pounds.  Last time she tried it she had a hard time doing 135 pounds for 1 rep.  Regardless of what some critics say about CrossFit Training - It will not only put you in the best Cardio Shape of your life - You will increase your Strength and Power along with the other 10 general skills.

And yes - We THRIVE to PRESCRIBE at CrossFit Affliction.  And then some!!!!!

Wednesday 08/19/09 "WOD"

Warm Up

• Light Stretching
• 10 Lunges
• 10 Push Ups
• 10 Pull Ups
• 10 Air Squats
• 25 Sit Ups
• More Light Stretching

Workout of the Day (WOD)

Run 1 mile
Two minutes of each:
Row
Dumbbell thrusters  30M/20W or Barbell 65M/45W
Medicine ball cleans 20M/14W
Double-unders
Pull-ups
Post total time and total reps plus calories (from row) to comments.
The clock runs continuously for the ten minutes after the run.

Start the clock before the run - when the athlete completes the run they should jump directly on a rower for 2 mins - to Thrusters - to Med Ball Cleans etc.......  each exercise for 2 mins.  The clock never stops between exercises. 

Core Work

• 50 Knee 2 Elbows

2 more rowers just arrived.  soon we will need 2 more. 

Tuesday 08/18/09 "WOD"

Warm Up

Run 1 Mile or Row 2000 Meters

Workout of the Day (WOD)

7 Rounds for time                                     
21 Shoulder Press  75M/45W                   
21 Back Extensions

Skill Work

Practice Kipping Pull Up or Muscle Ups

Monday 08/17/09 "WOD"

Warm Up
        3 Rounds NFT (not for time)
            "Cindy"

• 5 Pulls
• 10 Push Ups
• 15 Air Squats

Workout of the Day (WOD)

       4 Rounds for time

• 400 Meter Run
• 50 Air Squats

Rest as needed then:

As many reps as possible in 2 minutes

• Jump Box 28"Men / 24"Women

Core Work

As many reps as possible in 2 minutes

• Ab Mat Sit Ups

Friday 08/14/09 "WOD"

Warm Up

Do two warm up sets on the below exercises prior to moving into the work sets. 

Workout of the Day (WOD)

Fixed Weight Linda 

10-9-8-7-6-5-4-3-2-1 of the triplet.
Dead Lift        225M / 165 W
Bench Press    185M / 115 W
Squat Cleans    115M / 75 W

Set up three bars and storm through for time.

Prescribed "Linda" is Dead Lift 1 1/2 times bodyweight, Bench Press 1 times your bodyweight, Clean 3/4 your bodywieght.  I scaled it down to a Fixed Weight Linda however form and technique are priority.  Dont be afraid to scale down lower. 

Click on the below video to see Gillian from CrossFit NYC tear it up.  Compliments of CrossFit HQ.

Linda, done by Gillian ...[wmv][mov]  W/F Safe