Tarzan Cup Adventure Race
June 20, 2011Congratulations to the group from CrossFit Affliction – Davie who went out to the Tarzan Cup Adventure Race and tore it up. Mary on the right took first place in her division. Good stuff.
USA Power Lifting
Congratulations goes out to The Playground Gym / CrossFit Fort Lauderdale for having a great showing at their first official Power Lifting Meet this past weekend at Nova University. We had 8 Athletes who showed up and did exceptionally well. Not bad for a CrossFit Gym. ha ha.
Saturday Group Workout(s)
June 18, 2011Warm Up Mobility then Partner Rowing Line up 5 athletes on each rower Each athlete has 45 seconds to row and 15 seconds to switch athletes after each athlete goes twice total amount of meters equals score Workout #1 Partner Thruster WOD 65M/45W 2 Athletes go face to face with loaded barbell only 1 Athlete [...]
Dead Lifts / Prowler
June 17, 2011Warm Up Mobility and Line Drills Strength Work Dead Lift 15 minutes to work up to a Heavy 1 rep 90% rest 10 minutes then Conditioning Work 4 Rounds for time 10 Meter Prowler High Bar180M/90W 5 Dead Lifts 225M/135W 10 Meter Prowler Low Bar 180M/90W 10 Burpees Cool Down Stretching
Back Squats, Row and KB Snatch
June 16, 2011Warm Up Mobility and Line Drills Strength Work Back Squat (strict form) 15 minutes to work up to a Heavy 1 rep 90% rest 10 minutes then Conditioning Work Row 250 Meters – 10 Kettlebell Snatch (each arm) 53M/35W Row 250 Meters – 8 KB Snatch Row 250 Meters – 6 KB Snatch Row 250 [...]
“Evil Eva”
June 15, 2011Warm Up Mobility and Line Drills Workout of the Day (WOD) “Eva” 5 Rounds for time (45 Minute Cap) Run 800 Meters 30 Kettlebell Swings 70M/53W 30 Pull Ups Cool Down Band Stretch and Foam Roll
Shoulder Press and Conditioning
June 14, 2011Warm Up Mobility and Line Drills Strength Work Shoulder Press (strict) 15 minutes to work up to a Heavy 1 rep 90% rest 10 minutes then Conditioning Work 15 Minute AMRAP 1 Rope Climb 10 Ring Dips 20 Wall Ball 20M/14W Cool Down Band Stretching
Upcoming Events
June 13, 2011Saturday July 9th @ 9am till 12noon POSE Running Workshop $65 per person at CrossFit Affliction. Before and after video analysis on POSE Running Methods. Saturday and Sunday July 16th and 17th 9am till 5pm CrossFit Power lifting Cert (invitation only!!!) at The Playground Gym Ft Lauderdale. $400 per person. Lou Simmons and Westside [...]
Cleans & Conditioning
Warm Up Mobility and Line Drills Strength Work Clean (anyhow) 15 minutes to work up to a Heavy 1 rep 90% rest 10 minutes then Conditioning Work 15 Minute AMRAP 5 Chest to Bar Pull Ups 5 Thrusters 135M/95W (from the floor) 5 Burpees 5 Hanging Power Cleans 135M/95W (from the hang position) 25 Double [...]
Squats and Running
June 10, 2011Warm Up Mobility and Line Drills WOD#1 Back Squats 3 – 3 – 3 (hold 3 seconds on bottom) rest 10 minutes WOD#2 1 Mile Run or 2000 Meter Row for time Cool Down Stretching
