November 22, 2010

Week of Workouts

Monday 11-22-10

Back Squat 5 – 5 – 5

rest 10 minutes then:

100 Overhead Squats 95M/65W
5 Burpees every time you drop the bar
No rack used.

Tuesday 11-23-10

10 Rounds of
5 Dead Lifts 225M/155W
10 Pull Ups
15 Box Jumps

recover for 10 mins then:

5×40 yard dash

rest 1 minute between efforts

Wednesday 11-24-10

For time:

Row 500 meters

Body weight Bench press, 30 reps

Row 1000 meters

Body weight Bench press, 20 reps

Row 2000 meters

Body weight Bench press, 10 reps

Thursday 11-25-10

Closed Thanksgiving Day

Friday 11-26-10

Closed!

Playground Gym / CrossFit Ft Lauderdale open 11am WOD

CrossFit Ft Lauderdale.com

Brutal Recess Seminar will be postponed till March or April 2011.  Date will be announced.

On Saturday Dec 4th @ 10am.  There will be a Beach Workout for both locations.  East vs. West Challenge.  CrossFit Ft Lauderdale vs. CrossFit Affliction.   It will be a fun workout including Hoover Ball and fun for the whole family.  Please make arraignments to come out and represent your Gym.  Of course we know the West side gym is gonna SPANK the East side even though they are growing bigger than us.

CrossFit Affliction will be hosting Trainer Chip Conrad from Body Tribe Fitness of Sacramento California during a Brutal Recess Seminar.  Chip will instruct in various Burpee Variations, Body weight Movements, Kettlebell, Joint Mobility and much much more.   Click on the video below to see a sample.  The Cost is $150.00.  Contact me if you are interested to secure a spot.

    Filed under: Main

    8 Responses to “Week of Workouts”

    1. Rebecca, on November 22nd, 2010 at 2:48 pm :

      My arms are killing me after this one. Less weight. Better technique today. Feeling good about this week.

    2. Brian B, on November 22nd, 2010 at 8:09 pm :

      12:36Rx

    3. Liz, on November 22nd, 2010 at 8:13 pm :

      I have to agree with Rebecca, my shoulders were on fire. 11:47 Rx

    4. Abby, on November 22nd, 2010 at 11:59 pm :

      I’ve never tried so hard not to drop the bar!! Liz, you killed it! I was gunning for you, but to no avail…..13:13 Rx

    5. Kelly Lew, on November 24th, 2010 at 4:34 pm :

      This week kicked my ass! My body is S-O-R-E but it’s a good thing makes eating sweet pototoes and biscuits guilt-free! 22:53 on the WOD today.. 2000meter row is no joke :)

    6. Rebecca, on November 24th, 2010 at 6:24 pm :

      This was harder than I thought. Imagine that. We had a butt load of people at the 7:00 a.m. class so a couple of us did double push ups instead of the chest press. 120 push ups… seriously.. Thank goodness we have the holiday weekend— i need rest :)

    7. Abel Erbst, on November 21st, 2011 at 1:52 am :

      Thanks for the write up! Also, just a heads up, your RSS feeds aren’t working. Could you take a look at that?

    8. Maribeth Wellendorf, on January 10th, 2012 at 12:04 pm :

      Its good as your other blog posts : D, regards for putting up. “I catnap now and then, but I think while I nap, so it’s not a waste of time.” by Martha Stewart.

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