The Welder Dude--Credit where credit is due

It's past time to give full credit where credit is due for our awesome pull-up station. We contracted a welder to custom build our station and he and his partner did an amazing job. We've been kipping like crazy ever since. Here are some pictures of the process.

These are 2 of the 4 'wings' which will be used for flying pull-ups and to hang our rings.

Here's Chad doing some final welding while his partner (whose name escapes me...I'm so sorry...but he's a fire-fighter in Lockhart!!) steadies the wing.

All finished and just needs to be bolted into the floor. On that note, special thanks to Tommy Hardt who had the equipement and the know-how to help us get it securely bolted and ready for action.


Like this sort of action...toss a few teenages up there and let em go....

Chad Loken and his partner with their finished product. I can't speak highly enough about their quality of product and service. If you need any welding done, don't hesitate to contact Chad. IF you are interested in a pull-up station, he is able to construct one and ship it, so you don't have to be local. Just contact him and see what he can do.

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His contact info: Chad Loken -- welderdude@austin.rr.com


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WOD:

AMRAP in 15 minutes:

10 OHS

20 KTE

Welcome Bruce and Melissa

We would like to officially welcome Bruce and Melissa to our CrossFit family. They are doing great and even braved the Partner Murph we did for Memorial Day. We are thrilled you joined us.

Notice that's it's still dark outside. Bruce and Melissa have joined "The Dark Side", our 5:15 am class. It's actually really nice now as they finish up in time for a gorgeous sunrise!

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***We are doing a 'recovery' or '50%' week this week at CFG. For the WOD's, the weight is lowered significantly to really hone in and focus on form. We are increasing our skill portion to fine tune and polish our mechanics.

WOD:

For time...

15 Push Press

30 KB swings

12 Push Press

24 KB swings

9 Push Press

18 KB swings

6 Push Press

12 KB swings

3 Push Press

6 KB swings

Memorial Day Murph

For Memorial Day, we decided to honor one of our CrossFit heroes by doing Murph. We decided to make it a 'Partner Murph'. So teams of 2 completed Murph, only one person working at a time, each one completing 1/2 a Murph.

Molly and David came in first! You guys did GREAT!

Here are the troops after the WOD, sweaty, tired but with smiles. You guys did awesome. It was so fun for William and me to have you all here together. The energy in the gym was amazing as was the amount of sweat flying. :) William and I appreciate each and every one of you and feel so blessed you're part of CrossFit Georgetown. Thank you for being a part of our dream.

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Pictures of the WOD below
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Here everyone is jockeying for their spot on the pull-up bars, setting up their bands, Molly with maybe a little too much nervous energy. *wink*

And the first group of partners are off....

Here Tammy is trying a stategic block of Jackson in hopes of gaining an advantage for her team.

Push-ups of all kinds...and I see Ken on to the squats

More push-ups, David waiting his turn and Bill on to squats in the back.

Excellent Work!!!!

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WOD:

Murph

1 mile run

100 pull-ups

200 push-ups

300 squats

1 mile run

**You can partition your pull-ups, push-ups, and squats any way you want, go straight through, or do them 'Cindy' style. Just get 'em done! ;)

Just another Friday WOD

Here's David crushing today's WOD!

CrossFit Georgetown is gearing up for 'Goal Month' where we all state a goal which we hope to achieve by the end of the month. Anyone want to join us? Post your goal in the comments and we'll help you be accountable.

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WOD:

"DT"

5 Rounds for time:

12 Deadlift

9 Hang Power Cleans

6 Push Jerks

8:30 girls with their Waiter's Walks

There they go......

And here they come!

Great work, Lori, Jodi and Tammy!!

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WOD:

10 pull-ups

1 burpee

9 pull-ups

2 burpee

8 pull-ups

3 burpee

continue until last round of:

1 pull-up

10 burpees

Woooo.....look at Tommy leading the pack on the 100m sprint....well, at least the first round. :)

WOD:

Waiter's Walk--200m
21 SDHP
21 Box Jump
Waiter's Walk--200m
15 SDHP
15 Box Jump
Waiter's Walk--200m
9 SDHP
9 SDHP

Rae Ann's band kip

Here's Rae Ann doing some good kips on the band. Way to go, Rae Ann!! Her progress is amazing and she continues to push herself.

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WOD:

7 Rounds for time:

5 Hang Power Cleans (135 rx)
1 100m sprint
15 pull-ups

Welcome Notice

I want to officially welcome two new members to our early morning class...AKA--The Dark Side...we're happy to have you!

Rebecca

Dwane

WOD:

21 Thrusters

800 m

15 Thrusters

800 m

9 Thrusters

800 m

Band Pull-Ups

You can see here how effective the bands can be in individually scaling eveyrone's pull-ups. If you don't have a unassisted pull-up...haven't mastered that kip yet, the band-assisted pull-up is the way to go. We take you from black band all the way down to purple and combinations in between. Graduating to the 'next' band is a big deal on your way to the kipping pull-up!

WOD:

'Helen'

3 rounds for time:

400m

21 KB swings

12 pull-ups

Med-Ball Meditation

Let's all pause and meditate with our medicine balls. Ohhmmmmm!!!

Good job on the HSPUs Bill.

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WOD:

5 rounds for time:

7 Deadlift

30 Squats

7 HSPU

Working out with an Injury

Here's Tommy back in the gym after dislocating his shoulder. His recovery has already been amazingly fast due to the fact that he got his arm/shoulder moving as soon as possible. And he's not letting the rest of his body be idle during his recovery. He's doing one-armed modified workouts and staying in great shape. I suspect he'll be back full-steam in no time.

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WOD:

Angie

100 Pull-Ups

100 Push-Ups

100 Sit-Ups

100 Squats

Qualifyer WOD

Molly--pushing through her 400 runs.

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The workout below was one of the WODs in the Mid-Atlantic Qualifier event for the CrossFit Games which will be held this summer in Aromas, CA.

WOD:

400m

21 OHS (95/65)

21 box jumps

400m

15 OHS

15 box jumps

400m

9 OHS

9 box jumps