We are getting a face lift, and bringing you the CrossFit Affliction content you love from a shiny new site!
Please update you bookmarks to point to www.CrossFitAffliction.com!
We are getting a face lift, and bringing you the CrossFit Affliction content you love from a shiny new site!
Please update you bookmarks to point to www.CrossFitAffliction.com!
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.
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
Women Rx
Mens Scaled
Womens Scaled
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!!!
Warm Up (3 Rounds)
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)
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
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!!!!!
Warm Up
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
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
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.
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