November 2, 2009

“Chipper”

Warm Up

Joint Mobility and Light Stretching

Workout of the Day (WOD)

Run 800 Meters
Row 500 Meters
30  Box Jump  24”M / 20 W
30 Kettlebell Swing 73#M / 53#W
30 Double Unders or Jump Rope 150 times
30 Wall Ball 20#M / 14#W
30 Lunge each side
30 Push Press 95#M / 65#W
30 Burpees

Wanted to give a Shout out to Marysville Fire District Ladder 62 Aid 62 and Affliction FITness Crew for smoking the WODs.  Keep up the good work guys.   You can follow the movements of the week at Affliction FITness .com.

Upcoming Events!!!!

We have a lot of upcoming events in the next several months including the Holiday Season creeping up on us quickly.  I would like to have a CrossFit Affliction Social Gathering this Saturday November 7th at 8pm possibly at Bokampers in Plantation.  This will be strictly a fun gathering with no workout involved unless you wish to get blizted and do burpees.  I need to get a head count so anyone interested please email me or post under comments.  I am also open for suggestions.

I received an email from Dominic at CrossFit 305 in Miami who is holding another CrossFit Challenge at his box.  This event will occur on Saturday November 14th.  I have no other information at this time however I expect more details this week.  Anyone interested please let me know via email or under comments.  It should be a little cooler this time of the year compared to the last time we went to 305.  They are a great group and it was fun to meet other CrossFit Athletes from all over Dade County.

A few weeks ago we had a few CrossFit Celebrity Visitors.  Josh Bunch and Chasity Slone of Practice CrossFit.  They are very well known in the CrossFit Community and elite athletes.   They offered to put on a Nutrition Seminar at our location on Saturday November 21st at 10am till 12noon.  The lesson is Paleo based Nutrition for beginners and veterans.  Josh will teach three types of diets 1) for appearance 2) for performance 3) a hybrid formula for both.  After the lesson there will be a voluntary workout.  The cost of this seminar will be $15 per person.  Once again please email me or post under comments if you have an interest in this.

Last but not least we are hosting a Running and Endurance Certification on Saturday and Sunday January 23 & 24th 2010.  This Cert will be sure to help on your running form and technique.  You can sign up via CrossFit.com or Click on the icon that flies over the top of our site.


    Filed under: Main

    17 Responses to ““Chipper””

    1. Jackie, on November 2nd, 2009 at 2:00 am :

      Hi Steve, I will be at the 8AM class tomorrow. I am also in for Sat night gathering. See you tomorrow.

    2. Stephen Spin, on November 2nd, 2009 at 12:19 pm :

      I’m in for the Social and Paleo events.

    3. steve lander, on November 2nd, 2009 at 2:12 pm :

      yes. i am in for the nutrition seminar. a diet challenge would be great also. please!!!!

    4. Mike L., on November 2nd, 2009 at 4:16 pm :

      Good WOD this AM. I’m in for the 305 visit and the diet thing will be useful. Out of town for the 11/7 social. Thanks and see you soon.

    5. Steven B, on November 2nd, 2009 at 4:29 pm :

      Steve Spin – need to get the managers number to set up a room at Bokampers. Actually I will call Greg

      Steve Land – You are 100% right. I will start working on a diet challenge

      Mike L – Havent seen you in awhile – congrats on your weight loss. You are getting fit as f$#*. Keep up the good work.

      I did Fridays WOD this morning 27:27. Thanks for coming in early Jackie – you forced me to do it. I plan on doing tonights wod also.

    6. Mike B, on November 2nd, 2009 at 6:09 pm :

      I plan on attending the nutrition seminar. Give me some advance notice on the diet challenge so I can fatten up.

    7. Ryan A, on November 2nd, 2009 at 7:05 pm :

      Count me in for the social and the Paleo lesson!

    8. trish, on November 2nd, 2009 at 7:28 pm :

      I am in for the nutrition seminar on nov 21st -TBD for the sat night get together-will be in touch.

    9. Amber M, on November 3rd, 2009 at 12:58 am :

      Count me in for Bokampers.

    10. Jackie, on November 3rd, 2009 at 1:08 am :

      Great WOD today. Thanks Steve for staying open for me. My workout wouldn’t have been the same at the globo gym. You’re a beast doing 2 WOD’s.
      Also, I think it is time for a diet challenge. I need to lean out !!

    11. Nene, on November 3rd, 2009 at 1:18 am :

      Count Craig and me to come to BoKampers on Sat. Also both of us will be at the Paleo seminar on Nov 21. (I’m lucky I can do one WOD:))

    12. Steven B, on November 3rd, 2009 at 1:32 am :

      Not gonna BS. I didnt get a chance to do the second WOD today. Got caught up in coaching. Hoping tomorrow I will be able to do both to catch up. The WODs are so good I cant pass any up.

    13. Melissa W, on November 3rd, 2009 at 2:38 am :

      Yes to Bokampers and the nutrition seminar.

    14. Nick B., on November 3rd, 2009 at 1:57 pm :

      Count me in for Nutritional Seminar, there is always more to learn about eating.

    15. Gigi, on November 3rd, 2009 at 8:26 pm :

      I would like to join you guys at bokamper’s….my mom is out of town, so i need a sitter. Anybody know someone that could sit for me for a few hours? I live in Davie. call me 561-703-2302. Thanks

    16. Georgia, on November 4th, 2009 at 1:51 am :

      Steve and Heidi- Zuly and myself are coming to the Nov 21 Seminar.

    17. Steve B, on November 4th, 2009 at 2:42 am :

      Cool. We might have to start making a list so we know how many are coming. It will be very helpful.

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