Warm Up Mobility and Line Drills 3 Warm Up Sets Shoulder Press 5 – 8 Reps @ 30 – 50% Strength Workout Shoulder Press If you are on week #2- Set #1 is 3 reps @ 70% of your “working” one rep max. Set #2 is 3 reps @ 80% Set #3 is 3 reps [...]
CrossFit Affliction will be hosting a USA Weightlifting Cert this Saturday and Sunday 9am – 5pm. All Weekend Classes are canceled. CrossFit Fort Lauderdale will be doing a Saturday Group Workout at 9am. Warm Up (15 Minute Cap) Hip Mobility Run 400 Meters NFT (not for time) 3 Sets of Back Squats 5 – 8 [...]
Upcoming Certs and Seminars 01-29/30-10 USA Weightlifting Cert w/ Coach Glenn Pendlay @ CrossFit Affliction 02-05/06-11 IKFF Kettlebell Cert w/ Steve Cotter and Ken Blackburn @ CrossFit Fort Lauderdale 02-26/27-11 Underground Strength Training Cert w/ Zach Even-Esh @ CrossFit Fort Lauderdale 04-02/03-11 CrossFit Running & Endurance Cert @ CrossFit Affliction I compiled a list of [...]
Warm Up Movement, Mobility, and Agility Drills Workout of the Day (WOD) As many rounds in 20 mins of (AMRAP) 12 Power Snatch 65M/45W 10 Push Ups Olympic Weightlifting Class 630PM Only!!!!! Split Jerk Technique Several Weeks ago we changed our Tuesday and Thursday 630PM Class to Olympic Weightlifting. Its been a great success and [...]
Warm Up Joint Mobility and Agility Drills Strength Workout Dead Lift If you are on week #1- Set #1 is 5 reps @ 65% of your “working” one rep max. Set #2 is 5 reps @ 75% Set #3 is 5 reps (or more) @ 85% then: Conditioning Workout “Diane” 21,15,9 Dead Lifts 225M/135W Handstand [...]
Warm Up Joint Mobility and Agility Drills Workout of the Day (WOD) “Triplet Ladder” As many rounds as possible in 20 minutes Kettlebell Swings 70M/53W 1 -2- 3- 4 – 5 -6-etc….. Toe 2 Bar 2 -4- 6- 8 -10-12 etc….. [...]
Warm Up Shoulder and Hip Mobility Row 500 Meters NFT 3 Warm up sets on Shoulder Press 5 – 8 reps Strength Workout Shoulder Press If you are on week #1- Set #1 is 5 reps @ 65% of your “working” one rep max. Set #2 is 5 reps @ 75% Set #3 is 5 [...]
Warm Up Line Drills and Mobility Workout of the Day (WOD) Prowlers and Kettlebells Within 3 mins: Push Sled 90m/50w 20 yrds high bar 5 Burpees Push Sled 20 yrds low bar Kettle Bell Swings 53m/35/w Score is how many swings completed within time frame Rest 3 mins then complete cycle for a total of [...]
I been getting a ton of calls from people asking me if they can still sign up for the USA Weightlifting Coaching Certification on Saturday and Sunday Jan 29th and 30th. The answer is “YES” you can. However you will be subjected to a $50 late fee so instead of $395 for this 2 day [...]
