Two more welcomes...a little late...

Welcome to Mindy and Jennifer who have been with us a couple months already. It's been a lot of fun training you both and you are both doing amazing!! I love seeing your progress and how you've stepped up the intensity.

Here's Mindy looking quite thrilled with her burpees. :)

And Jennifer throwing her kettlebell around.

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WOD:

21-15-9

Deadlift

Pull-Up

Sit-Up

Cash Out:

Tabata Jump Squats

Another visitor...

With people traveling during the holidays, we've had numerous calls about CrossFitters from around out of state wanting to get a workout in while they are away from home. We love this! It's great to meet new people and everyone is welcome at CFG. I didn't get a picture of everyone but I did get some of Mark. He's come out a few times and is a great guy and we look forward to seeing him again next time he's in town.

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WOD:

15-12-9

Clean (full/power) and Jerk

--with 50 double-unders after each round. (you can sub 100 singles or do 50 tuck-jumps)

Cash-Out:

3 x 20 split squats, each leg.

Happy Weekend!!

Planks!!

We've been adding in planks quite often to our Cash-Outs. There's something about them that really kicks your butt. You can have just destroyed a WOD doing freakishly heavy cleans or deadlifts, kipped your butt off, tossed a kettlebell around like it was nothing and then....the planks will BRING YOU DOWN and leave you wimpering. :)

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WOD:

5 Rounds of:

10 Burpees

20 KB Swings

30 Sit Ups

We love guests...

Over Thanksgiving, we had a few guests who worked out with us, which is always fun. It's especially fun when it's family members visiting our clients, like Steven here, who was visiting his parents, Bob and Colleen. It was a pleasure to meet him. You're always welcome, Steven!

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WOD:

"CFT"

Your 1 rep max in 3 attempts of:

Press

Back Squat

Deadlift

***We did the CFT back at the end of August when we started our MEBB (Max Effort Black Box) strength conditioning developed by Coach Rutherford. Today we get to see how far we've come in 3 1/2 months. Good Luck!!

More 'Welcomes'....

These welcomes are about a month late but we're happy to have Josh (and his wife Avery when her work schedule permits it). His impressive performance has been inspiring the rest of us.

And a big welcome to Melonie who has this great competitive spirit and thoroughly supportive attitude. It's a pleasure having her in the gym.

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WOD:

5 Rounds---

20 Box Jumps

10 Pull-Ups

200m sprint

Getting creative to work around an injury

Cody came to us with a hurt knee. We didn't do any running or jumping but the knee wouldn't heal....after a trip to the doctor, turns out we need to lay off it completely for a bit. So....we take this as a personal challenge to give Cody good workouts while protecting her knee during the healing process. Kudos to Cody for sticking with her workouts instead of 'quitting' for a while. Her knee may be off-limits, but the rest of her body isn't.

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WOD:

AMRAP in 15 minutes of:

10 Power Cleans (hang or full)

15 Push-Ups

**As an example, Cody would maybe do slam balls in lieu of cleans for this WOD. Push-ups she can do until the cows come home...right Cody? :)

Josh nabs a PR with a 435 lb deadlift!

Even though this picture is blurry (testing new phone!) I can't pass up the chance to post this and publically cheer Josh on for his new PR (personal record) by pulling a 435 lb deadlift. He has increased his deadlift by 140 lbs in 7 months and decreased his bodymass by 30 lbs.

CROSSFIT WORKS

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WOD:

4 Rounds:

400m

50 squat

Welcome Notices---

We have 4 new people who have joined 'The Dark Side' (officially the 5:15 am class). The added energy and sleepy enthusiasm has been great. Let us officially welcome them. ((We do have more new CrossFit Georgetown people to welcome from the later morning classes and the evening classes....just trying to capture their picture. They are proving to be elusive.))

This is Adam who gets a little razzing because he rides his bike to and from CF, over 6 miles each way, in the pre-dawn blackness and freezing (at least to me) temps!

Here is Jana who warned me she wasn't a morning person but walks in every day with a smile.

Here's Erik, the quiet one who's always listening and taking it all in.

And Linda, who loves details and facts and has a quick smile.

Here are our invisible chairs. Aren't they cool? :)

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WOD:

Deadlift

3-3-3-1-1-1

---------

5 Rounds of:

20 Wall Balls

10 Pull-Ups

Notice for Friday--5:15 am class is ON!!

Roads are dry---we'll see you there!

Our last day for OHS

Today is our last day in our OHS rotation. There are PR's going up all over the place. The overhead squat is such an awesome lift that requires your whole body to be locked into place and to work together. LOVE IT!

Go Sandra!

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Strength WOD:

OHS

3-3-3-1-1-1

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WOD:

"Diane"

21-15-9

Deadlift (225/185)

HSPU

How does a CrossFitter spend Black Friday?

With a big ol' group workout of course! CrossFit Georgetown held a Black Friday WOD and it was come one-come all. We had some family members of our clients come and work out (great to meet them!), we had kids all the way to grandparents...it was AWESOME!

This is what they had to do in groups of 5 (one team of 6)...only one member of each group working out at a time. They could divvy up the work to appeal to their team member's individual strengths or share it equally. They could do the stations in any order they wanted to but they had to complete one station before moving on to another one. The waiter's walking lunge was last and had to be done as a team, one person lunging at at time.

Here's Ken knocking out some KB swings for his team.

Tammy doing her thrusters, Delaney waiting for her turn. You can see the burpee station in the background.

The 1st place team with the finish line in their sight. Melonie bringing it home!

The whole Motley Crew! :)

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Thanks very much for joining us. It was a lot of fun. Be on the look out for another one soon!

*

A couple that works out together.....

Um....sweats together?

At CFG we have many couples. Some take the same class and others are split morning and night. Some don't want to work out together at all...others really enjoy it and it brings them closer. Ken and Molly here enjoy doing a workout together. They encourage each other and pretty much anyone who works out with Ken and there's running involved will be pushed unless you're too busy choking on his dust.

Love the High-Five on the fly.

So what about you....workout with your sweetie or No Way? Are you more competitive with your significant other than with other classmates? Anyone want to trip Ken on the next running WOD? (kidding Ken--we love you!)

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WOD:

OHS

5 x 3

--------

For Time:

10 HPC (Hang Power Clean)

200m

9 HPC

200m

8 HPC

200m

--you get the picture...continue to last round of--

1 HPC

200m

Attention Major....drop and give me Birthday Burpees....

Yes, that's right, I'm a lowly civilian giving a major an order...what of it? Can I hear a 'Yes Ma'am!'

Ok, truth be told, his wife, our very own Lissa, gave her husband (a fellow CrossFitter who works out down at Camp Mabry) the order---BUT---it was my idea!

Hey Jim--nice Burpees too! Way to go and.....HAPPY BIRTHDAY!!

**

**

For time:

400m

50 Wall Balls

15 Pull-ups

800m

50 Wall Balls

15 Pull-ups

400m

Hhmmm....what is Josh thinking?

I love catching 'a look' and trying to imagine the thoughts behind it. Josh can be pretty 'colorful' so the possibilites are endless, especially as I know this WOD was brutal. :) Way to push through it, Josh.

**

WOD:

Deadlift

3 x 5

-------

50 Thrusters (45/35)

40 Double-Unders (or 80 singles or 40 tuck jumps)

30 KB Swings (53/35)

20 Reverse overhead lunges (thruster weight for bar)

10 Burpees

Bob's Progress

I have to acknowledge Bob's progress because he's doing so well. The mobility in his shoulder seems to improve almost daily. We are anxiously waiting to hear what the doctor says after his next check up. Bob exemplifies determination!!! We're proud of you, Bob!

When we meet Bob, he could not lift his arm up (never mind any weight) to parallel. Check him out!

**

WOD:

5 Rounds of--

15 x Hang Squat Cleans

30 x Push-ups

Cash-Outs---love em, hate em...just do them!

Here are the girls from the 8:30 class doing their cash-out for the day--Chair Salutations. Our cash-outs are all sorts of things and yes, as evidenced by the picture, sometimes there is even yoga. Many CrossFit gyms do cash-outs and of course many don't. They are new to CrossFit Georgetown and we have heard some grumbling and moaning about them but they're staying. It's like this. CrossFit is sort of a party--ok, a hard, grueling, fitness party, but one where you are never disappointed you showed up when it's time to leave. So, the Cash-Out is like your party favor for coming--your Goodie Bag!

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We're starting our next rotation in our strength series. We'll be working the Bench Press, the Overhead Squat and the Deadlift for the next 3-4 weeks. Afterwhich we'll have completed 3 rotations and will be ready to do our CrossFit totals again and see how far we've come!

WOD:

Bench Press

3 x 5

-------

12 x deadlift

sprint 50 yds

9 x deadlift

sprint 100 yds

6 x deadlift

sprint 150 yds

*this WOD is fast and will totally kick your butt if you get your deadlifts heavy enough and sprint all out!!! Go for it.

Go Colleen!!

Colleen is not a fan of her picture on the blog but I honestly couldn't not share this photo of her giving it 110%! She works so hard and now that she and her husband, Bob, have been doing Paleo, their performance is only going to get better along with the changes in their body composition. Keep your eye on them because they will be huge success stories for CrossFit Georgetown. Keep working it, Colleen!

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WOD:

13-12-11-10-9.....1

Clean (hang or full)

Box Jump

Pull-Up

**This workout is brutally good! Try it. :)

Trick-or-Treats from Lissa--Thank YOU!

Our wonderful client, Lissa, made CrossFit Georgetown some Paleo Trick-or-Treat goodies. They are filled with nuts and seeds and dried fruit. YUM!! Thank you so much, Lissa! Everyone loves them.

Happy Halloween!!!

((resist the candy))

WOD:

Front Squat

3-3-3-1-1-1

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Thrusters--10

Jump Rope--100

Thrusters--8

Jump Rope--80

Thruster--6

Jump Rope--60

Thruster--4

Jump Rope--40

Thruster--2

Jump Rope--20

GSA's Force 96 boys team train at CrossFit

Ok, so we've had a ton of rain of late. I mean...a lot...which means rained-out soccer practices. But the boys from Georgetown Soccer Association's Force FC 96 team still have to train so CrossFit Georgetown rolled up its doors for the boys to get some agility drills and metabolic conditioning in.

Here's Grey finishing up some toe-taps. Coach Brad (of Infinity Futbol) keeping track of what the boys have done.

Michael getting good height on his burpees.

The boys loved band pull-ups. Here's Phillip doing a set.


Here's Drew, with the help of Duncan, working on ball-headers.

Brandon, Greyson and Phillip on the jump ropes.

GO FORCE!!!

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WOD:

5 Rounds for time of:

7 Full Cleans

30 Squats

7 HSPU

Cody's 90 lb Push Jerk

This is Cody's 90 lb Push Jerk from last week. Yesterday she did 95lb with even stronger form. Way to Go Cody!!

WOD:

Mr. Joshua

5 Rounds of:

400m

30 sit ups

15 Deadlift

Rowing

Josh frequently subs rowing for running which is a great option for anyone suffering from an injury or for whatever reason, can't run. This is actually Josh's rower and we're grateful he's let its 'home' be CrossFit Georgetown. Our goal is to get some C2's!!

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WOD:

Snatch

5 x 3

-------

1 to 10 to 1 Pyramid

Wall Ball

KTE

Welcome Madison to our CrossFit family!!

Madison is one of our newest members and we think she's awesome. She is in training for her club volleyball season and is looking to play college ball next year so she's one to keep your eye on. The moment Madison walks in the gym, the energy level goes up and there's this great vibe about the place.

Not only is she beautiful...check out her groovin' socks. :)

I just wish she wasn't so camera shy. *snerk* I think if she has time to smile, I better make it harder.

Pull-ups...she'll be off this band and kipping in no time!

Ok, this picture totally blurred but I think it looks cool. She's running in from her 1st 400m run on "Helen". Go Madison!!

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WOD:

Front Squat

5 x 3

---------

'DT'

5 Rounds of:

12 Deadlift

9 Hang Power Cleans

6 Push Jerks

*Use the same weight for each lift.

The Early Days

As we approach our 1 year anniversary as a CrossFit Affiliate, I thought I'd share some pictures from our early days. Like many affiliates, we started in our garage and quickly out grew that. We are as enamored, if not more so, with our CrossFit journey today than on day 1. There's not a day where we don't live, breathe and believe in CrossFit. It has made our lives richer simply from the fact that we are changing the lives of others.

Our white board isn't even up...it's leaning against the wall. That was our one little barbell stand at the time.

Here's a better view of the chin-up bars. Fred Pendlebury, the father of one of our clients (who is also our brother-in-law) helped us put the chin-up bars in.

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WOD:

Strength--

Snatch

3 x 5

Met Con--

21-15-9

Deadlift

Burpee

Yes and No...

This picture can't help but make me think YES on form and NO on form. Ok...it all truthfulness, Bill is not set yet so it doesn't really count as a form check. That said, I've seen people do deadlifts with their backs all rolled over like an Easter egg. Eeek!! So, let's say for the sake of argument, that Molly is an example of what you should look like before you pull your deadlift and Bill is definately not. If we're going to be picky, and yes...we should always be picky...Molly should actually lower her head to keep a nice straight line through her neck as well. We'll work on that. :)

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WOD:

Snatch

3 x 5

------

21-15-9

Deadlift

Burpee

An overdue welcome to Lissa!!

Lissa does an awesome job in the gym. She always got her game face on and she continually pushes herself. We're excited for her this next month as she's just started the 30-day Paleo Challenge. Go Lissa!!

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WOD:

10 Rounds of:

30 seconds wall-ball
30 seconds box jump

*rest 1 minutes between rounds

Cash Out:

50 x Slam Balls

Dwane manages a PR in his HPC

Last week, Dwane pulled at PR in his hang power clean. Way to Go Dwane!!

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WOD:

50 Push-up

400m

21 OHS

800m

21 OHS

400m

50 Push-Up

Why do you CrossFit?

There are a lot of reasons people work out. And once you take the step to CrossFit, those reasons become clearly defined. CrossFit prepares you to be healthy and fit for life...whatever that life might bring you. For the school age client it may be sports--soccer, football, basketball, track. It may still be sports for the adult--amateur, pro or the elite olympic level. For the average hard working parent crowd, it may be to keep up with their kids or more importantly, to stay healthy and see their kids and grandkids grow up. For our senior citizens, it's all about staying independent and keeping their quality of life.

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So--why do you CrossFit? What's your motivation? Share with us in the comments.

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If you don't CrossFit....why not? Do you need a reason? Embrace your life!

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Here is Jackson, who never fails to give it 100% in the gym. Every aspect of his training has improved since day one. Usually, he's the one to beat during a workout. If we could only get him to eat more. :)

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WOD:

Press 3-3-3-1-1-1

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5 Rounds of:

9 Thruster

9 Pull-Up