Look who was spotted at CFG today?

Molly B. is very special to me and I was thrilled she popped into CrossFit today for a workout with her mom. She worked very hard and had fun at the same time.

And, for her very first CrossFit workout…..Filthy Fifty!!! :) What a little warrior!!

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Filthy Fifty

For time:

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Last week of 2010….time to bring it home strong!

We'll start the last week of 2010 with D.T.

*

HOLIDAY SCHEDULE this WEEK:

Monday, Tuesday and WEDNESDAY---normal class times!

OFF: Thursday and Friday--enjoy your 4-day weekend!

*

WOD:

"D.T."

5 Rounds of:

12 Deadlift (155/115)

9 Hang Power Clean

6 Push Jerk

*Use same bar for a 3 elements

Another bout with The Chief

"The Chief" is a WOD we seem to do fairly often at CFG. It's a great workout physically and mentally. Who's going to increase their weight, or their rounds….or BOTH! Let's see who has it in them.

*

Jason has great KB swings and it's always impressive to me because, being so tall, he has to move that heavy bell really far!

This photo needs a caption. Leave your idea in the comments. :)

**

Thursday:

The Chief

5 rounds of--

AMRAP in 3 min:

3 Power Cleans

6 Push Ups

9 Squats

*rest 1 minute between rounds

FRIDAY--CHRISTMAS EVE WOD--9:30 am. Community workout- bring family, friends and a great attitude and we'll have a good time!

Does your gym inspire kids to play?

CFG has always been a family friendly gym, mainly because our own three kids are often hanging around….literally….

They see fitness, intensity and hard work around them which inspires them to do what peers are likely not doing….like pull-ups….

Kids should have fun being active. They should want to be strong and healthy.

At CFG, we inspire kids and in turn, they inspire us! A couple years ago, each of our kids received a fun notebook to be their own CrossFit Journal so they could recored their workouts. Do any of you have a similar story about your kids and CrossFit? We'd love to hear it and if you email a picture to info@crossfitgeorgetown, I'll put them on the blog. :)

**

Monday:

AMRAP in 20 of:

5 Pull-Ups

10 Dips

15 OHS

Tuesday:

9 Press

100 feet walking lunge

15 Push Press

100 feet walking lunge

21 Push Jerk

100 feet walking lunge

CASH OUT:

med-ball AB-wheel

Wednesday: REST DAY---Christmas Shopping!! :)

NOTE: Friday 12/24 there will only be ONE workout at 9:30 am. It's a group workout. All are welcome. Feel free to bring your family and friends to show them the crazy workouts you do!

CFG Oly lifters make the OlyAlthlete page!

Look who made the OlyAthlete Facebook page for their OlyAthlete t-shirt sighting! The workshop is coached by Chad Vaughn. The next workshop will begin early January (Tuesday nights), right after the holidays. Each workshop runs for 4 weeks. Mark your calendars and improve your olympic lifts, your strength, your flexibility and be coached by a amazing athlete. You will NOT regret it.

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Thursday:

CPU: 3-3-3-1-1-1

------------------

10 Minutes:

On the minute 3 Cleans @ your CPU 1 RM

Double-Unders for rest of minute

**Score is number of DU's.

Official CFG Mascot stops by….

Giavanna came by the gym today to cheer on the 8:45 class. After greeting everyone with love and barks, she settled down safely so she wouldn't get hurt by weights being thrown around. She says she might start coming by more often since everyone was very nice to her.

*

Important shout out: Yesterday's was max-out deadlift day and I watched Becca beat her last PR by 20 lbs with a 185 pound pull! Way to go, Becca!!!!

*

WOD-Tuesday:

For time:

21 OHS, 5 KTE, 9 Burpee

15 OHS, 5 KTE, 15 Burpee

9 OHS, 5 KTE, 21 Burpee

CASH OUT:

2 x wall squats for 90 seconds each

**10 burpee penalty for coming off the wall before 90 seconds

PM: Olympic Class with Chad Vaughn from OlyAthlete--Max Out day!!!

NOTE: Next Oly class will start at the first of the year--Tuesdays! Clear your schedule because you don't want to miss out!

Monday already?

And where did that weekend go? This is our last FULL week before we have a couple of weeks with holiday scheduling. (Who's looking forward to our annual Christmas Eve morning Group Workout? I know you are!! Admit it.) We have a week packed with intensity so get ready to bring it!

Here's Heather in one of her first workouts with us. She's been pushing hard from day one.

**

Monday:

Skill: Pistols-3 x 10 each leg

WOD:

Deadlift 3-3-3-1-1-1

------------

3 Rounds of:

15 Deadlifts (@ 60-65% of 1rm)

20 pull-ups

The true spirit of the CrossFit community

Some people don't understand what is different about a CrossFit gym compared to a big box gym. The answer is, a lot of things. But paramount is the community, the true SPIRIT of a CrossFit family. An perfect example of this happened this morning and I snapped a picture to illustrate.

Here are Tanya, Heather, Molly and Kathy. What is so special about this picture is that Kathy was a round back from the other girls, who had finished and were trying to recover. When Kathy took off for her last 100m run, all 3 took off with her, to run as a team and then cheered her on through all 15 of her last push-ups to finish the workout.

*

In a CrossFit Gym, you work as hard as you can. You compete with yourself and sometimes with your classmates. You capitalize on your strengths and you face your demons. But you cheer on everyone, all the time, because we're just kind of awesome like that!

*

WOD:

THRUSTER 5 x 3

-------------------

7 Rounds of--

5 Clean and Jerks

100m sprint

15 Push-Ups

Holiday Special -- START today!

January 1st is right around the corner. That time of year notorious for making 'resolutions' to get in shape, lose weight, create good habits. But resolutions fail more often than they succeed. Why not 'trick' yourself into success. Don't wait until January 1st to start on the path to health and fitness. Start NOW!

Wouldn't it be so much better when January 1st rolled around, you could start your new year already well on your way? They say it takes 21 days to develop a new habit. That gives you December. And to help you, we are offering first time clients a 50% discount for December. We want you to succeed. We want 2011 to be the year you achieved your highest fitness level…to finally lose those unwanted inches and pounds. Give yourself an early Christmas present and we'll support you! :)

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Contact us at: info@crossfitgeorgetown.com

*

WODs:

10 KTE

20 Pull-Ups

60 Wall Balls

80 KB Snatch (40 each side)

100 Squats

CASH OUT:

Ab Wheel w/ med ball

Black Friday WOD 2010

Jeff Brown programmed a great workout for Black Friday. There were 3 levels depending on your fitness abilities. Depending on the level, you had ring or regular push-ups while your teammates held goblet or air squats. Then running while your teammates held a plank or level 3 had to have at least one person doing pull-ups. It ended with farmer's carry with kettlebells or level 3 a buddy-carry.

The start of the workout--Johnny and Jeff on the rings for push-ups. Goblet squatters, Damon, William, Josh and Landon. In the back is team, Becca, Emily and Mike! :)

Erin doing push-ups while her teammates, Julie, Ken and Duncan, hold their squats.

Becca and Emily having a little fun! :)

First buddy-carry team coming back.

The whole group of Black Friday Warriors!! Well done everyone!!

Happy Thanksgiving

William and I would like to wish everyone a wonderful Thanksgiving. I know we've said it before but we can't say it enough, we are so very grateful for all of you. We adore our CrossFit family and we are not CrossFit Georgetown without all of you. We feel abundantly blessed.

**

WOD

Count your blessings and be thankful. This should take all day!

CASH OUT

10 burpees for every piece of pie you eat.

REMINDER!!!!

Black Friday WOD tomorrow at 9:30!

Getting the most out of your workout?

This is what you might look like if you're really getting the most out of your workout. Great job, Kelly!

*

I know there's always that point in the WOD where you question….rest, breathe, or push on and break through the barrier telling you to slow down or stop. It's finding that threshold and challenging it that will get you results.

*

WODs:

Monday:

CPU (Clean Pull Under) *description can be found at OlyAthlete

3 x 5

-------------------

100 x Squat Cleans (65/45)

5 Burpees at the top of each minute

Tuesday:

3 rounds of--

AMRAP in 1 min of each….

Wall Ball

Jumping Lunge

KB Swing

Box Jump

Sit Ups

*Rest 60 seconds between rounds

Welcome Janna!

We have a few new members of our CFG family. One is Janna of the beautiful push-up who evens smiles while doing them and apparently is not afraid to use our shower. We're very happy you've joined us!

**

WOD:

800 m

7 rounds of:

5 x snatch deadlift

5 x hang power snatch

5 x OHS

800 m

CASH OUT:

20 x dive bomber push-ups

Sometimes those warm-ups hurt...

After a couple of brutal workouts, even the warm-up can bite you.

*

WOD:

Monday--

5 Rounds of:

7 Pull-Ups

30 KB Swings

7 HSPU

CASH OUT: Tabata Squats

Tuesday--

Thruster 3 x 5

-------------

10-9-8-7…..1

Thruster (95/65)

Burpee

KTE

Motivation and a note from Iraq!

Received an email and this picture from CFG's own Barret who is serving in Iraq. This is the sign hanging over the door to the gym. Hard to read that and NOT walk through the door and get it done!

**

I hope Barret won't mind me sharing, but here's part of his email:

Have been Crossfitting here in Iraq.  We have a great gym, unfortunately everyone is on different schedules so I usually end up working out by myself. Hope y'all and everyone else is good.  Miss you guys. Included a picture of the doorway to our gym.  It is only slightly less motivating than Ginger standing over me counting burpees Yours in Christ, Barret 

Again, Happy Veterans Day and Thank You for your service.

*

WODs:

Thursday:

AMRAP in 15 minutes--

7 Push Jerks

14 KB Swings

7 Push-Ups

Friday:

5 Rounds for time of:

10 Burpees

20 Double Unders (or 40 singles)

10 Thrusters (95/65(

20 Double Unders (40 singles)

Have a great weekend everyone!

Are you sore? Want help?

This week we've really blasted our legs. Some weeks, it's our shoulders and chests that get pummeled. Pretty much, our bodies get WORKED in CrossFit. Face it, when you work out hard, you get sore. It's part of the package. But you can manage your DOMS (delayed onset muscle soreness) by doing a few things!

Foam rolling! Amazing at aiding recovery time in addition to a myriad of other uses. Check out www.mobilitywod.com for videos and a plethera of advice on keeping your joints loose, muscles stretched and all things mobility! Kelly Starrett is the BEST!

Dixie-Cup ice! Say good-bye to the days of flopping a bag of frozen peas on your sore muscles or tweaked knees. Ignore all those fancy ice-wraps and don't even bother loading up a zipped baggie with ice cubes. Freeze a bunch of mini-dixie cups filled with water. When you need to ice something, peel off the top part (see photo) and then MASSAGE the ice onto the needed area for 5 minutes. Five minutes of ice massage equals infinity of time with a lame bag of peas. Just trust us!

Water! Drink your water. A lot of it. Like every single person, working out or not (and if your'e not, why???) should be consuming at least 100 oz a day. Yes, I wrote 100 ounces! Your body needs hydration. If you are thirsty, you are already starting the dehydration process. Muscles cramp up from lack of water. Not only will plenty of water help with muscle recovery, it was greatly aid in weight maintenance (and loss) and also hydrated skin is firmer and plumper (read less wrinkles!). Um, and do we really need to go into the subject of 'waste'. Ahem, you know….potty talk! Water is the key to that business too. If I ever run into a member of CrossFit Georgetown, you better be gripping your water bottle! :)

**

WOD:

Monday:

5 Rounds--

3 HEAVY deadlift

3 MAX height box jumps

20 Switch squat jumps

*rest :60 between rounds

then….

5 Rounds--

10 Pull-Ups

20 Sit-Ups

*rest :30 between rounds

Tuesday:

5 Rounds--

20 Back Squats (135/95)

100 m sprint

What do you look like after a CF workout?

Anyone who sends me a post-WOD picture, I'll put it on the blog next week. Let's see who's really leaving it all on the gym floor with nothing to spare. (no puke…everyone knows to go outside for that!!)

This is what Tanya looked like today. :)

*

WOD:

Mr. Joshua

5 rounds:

400m

30 sit-ups

15 Deads (225/185)

CASH OUT:

Hi/Low planks x 2 minutes, alternate every 10 seconds

WELCOME Tanya, Heather and Kathy to the 8:45 class!!

Our 8:45 am class is growing and what a GREAT group we have in there. Lots of hard work and tons of encouragement and support.

Tanya, who makes me smile every day about something.

Heather, works hard every day with a warrior spirit.

Kathy, who just finished her Elements today with the BEST attitude. Her progress is going to be inspiring.

**

WOD:

Thursday--

Press 3 x 5

----------

5 Rounds of:

7 Cleans

30 Squats

7 KTE

Friday:

7 Rounds of--

200m

8 KB swings

16 Push-Ups

CASH OUT:

3 x 20 (each leg!)

one-leg deadlifts

How low can you go?

We are taking a step back at CFG and going to refocus on full range of motion to achieve maximum depth in our lifts. Over time, this will increase your hip flexibility and in the case of OHS and front squats, your shoulder flexibility as well, not to mention what it's going to do for your hamstrings and glutes. Hell….it's going to help everything. So, next time we say, go lower, get your butt down…just do it, it's good for you!

(pardon the dark photo, but you get the idea)

*

WOD:

OHS

3 x 5

(All RX depth, even if all you can do is the PVC pipe!)

-----------

5 Rounds:

10 Deadlifts (225/185)

10 Pull Ups

10 Burpees

CASH OUT:

Mermaid Twists (ask Jason) :)

CFG lifts Barbells for Boobs...

This past weekend, 5 members of CrossFit Georgetown drove up to CrossFit Centex in Belton to take part in a fundraiser to support 'mammograms in action'. They did "Grace" which is 30 Clean and Jerks for time.

*

Way to represent!!

(L to R) Dana, Molly, JJ, William and Josh

**

WOD:

To celebrate Jason's 33rd birthday….

33 Double Unders

33 KB Swings (1.5 pood)

33 Sit Ups

33 Box Jumps

33 KB Cleans (1.5 pood)

400m

33 KB Snatch (1.5 pood)

33 Push Press (40% of bodyweight)

33 RDL (40% of bodyweight)

400m

Have Fun!! :)

How sweet it is….

The sight of a gym ready for action. That's a a lot of weight waiting to be lifted.

*

WOD:

Tuesday--

Push Jerk 3-3-3-1-1-1

----------------------

5 Rounds of--

40 Double-Unders (80 singles)

20 Push-Ups

20 Jumping lunges (10 ea leg)

Wednesday--REST DAY--Enjoy!

Determination

Much of what gets a person through a CrossFit workout is determination. I love catching it on film, as I did here with Marianne. She is DETERMINED to push hard and leave it all out there. By doing that, committing to the effort, she gets results. That's what it's all about. There's nothing sweeter than getting back what you put in.

*

If you are not getting the results you want, are you putting in the effort your goals require? Be honest with yourself, you don't deserve any less.

*

The start of another week of WODs:

Skill work: KB snatch and cleans

WOD:

40 KB swings

20 Pull-Ups

400m

30 KB swings

15 Pull-ups

300m

20 KB swings

10 Pull-Ups

200m

PNF Stretching--quads, hams, hips

Yay, made it another Friday!

Everyone worked so hard this week. Well done!!!

Julie, Kelly and Kim (and Marianne not pictured) really work the GIRL's side of the gym every morning. Special shout out to Kelly who RX'd the weight in this morning's workout. Way to go, Kelly. I'm proud of you!

*

Julie and Kelly getting their push-ups done!

*

WODs:

Thursday--

Cleans 5 x 3

------------

12-9-6

Deadlift (225/185)

Rack to Overhead anyhow (135/95)

200m after each set

Friday--

21-18-15-12-9-6-3

Front Squat (95/65)

Push-Up

Sit-Up

CASH OUT:

5 TGU each side

**Have a great weekend, everyone.

Welcome to Sarah and Kenny!

Yay, another couple has joined the CFG family. Often one starts and then the other sees the results, hears the stories of fun and torture, witnesses the insanity and addiction….and wants in too! :)

Welcome both Sarah and Kenny

**

WOD:

1 to 10 and back Pryamid of:

Thrusters (95/65)

toes to bar

CASH OUT:

3 x 20 each leg of one-legged dead lifts

One of our own off to Iraq….

One of our family is off to Iraq on Wednesday. We will miss you, Barret. May your time away go quickly and smoothly so you can return home safe to your beautiful wife and precious son. Our prayers and love go with you!!

*

((Gorgeous photo taken by Sarah Havard, another member of our CFG family!))

**

WOD:

Front Squat

5 x 3

-------------

3 Rounds:

40 Sit-Ups

30 Squats

20 Push-Ups

10 Pull-Ups

Look what stopped by CFG today….

We had a BIG FURRY friend scamper in for a workout today. He was quite put out that we didn't want him to stay. But new member (picture coming!) Kenny H. bravely escorted the hairy beast out, twice even, as it kept wanting to come back and stay!

WOD:

"Seven"

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

Welcome Kenny

A long overdue welcome to Kenny, who aspires to someday do a muscle-up like his good friend Dave. ;) All kidding aside, Kenny is a beast and a lot of fun to have in the gym. Welcome to the family!

**

WODs:

Tuesday: Tabata Chaos

Thursday:

Push Jerk 5 x 3

--------------

Mini-Nancy

5 round of:

200m

7 OHS (95-rx)

Labor Day WOD 2010

CrossFit Georgetown had a Labor Day WOD for anyone who wished to join us. It's always so fun to get a bigger group together and work in partners or teams. We did the Pyramid Helen that they did at the CrossFit Games, or as it was nicknamed, Helen on Steroids.

*

1200 m

63 KB Swings

36 Pull-Ups

800 m

42 KB Swings

24 Pull-Ups

400m

21 KB Swings

21 Pull-Ups

**Done in teams of two**

*

The teams doing their first runs. As you can see, the sky decided to open up just prior to us beginning. What die-hards out there!!

KB Swings

Pull-UPs

Carol and her daughter Samantha joined us.

The group shot! Way to go, everyone!

*

WOD for Monday 9/13

Cleans 3 x 5

------------

Elizabeth

21-15-9

Cleans (135 rx)

Ring Dips

Oooh, someone is BUSTED…..

Now, I'm not going to name names, so don't worry Barret, but someone is in BIG trouble for a major chalk infraction. Tsk Tsk Tsk!!!

**

WODs:

Thursday--

7 Rounds of:

10 KB Swings

10 Box Jumps

CASH OUT:

3 x 10 T-Push Ups

Friday--

4 Rounds of:

60 seconds OHS

30 seconds REST

60 seconds HSPU

30 seconds REST

60 seconds JUMP ROPE

30 seconds REST

CASH OUT:

Chair Salutations

NOTE: Labor Day WOD

Based on overwhelming demand…er, I mean request…we will be having a Labor Day WOD Monday morning. (will email exact time but likely about 9 am). Come out and do a big ol' group/partner/team workout. It's always a LOT of fun!!

Rolling, rolling, rolling…..

Here's Chuck doing a little post-WOD rolling and stretching. We LOVE the foam roller because its benefits are so many. It's a simple piece of equipment that does a lot in terms of recovery and flexibility. Who has a foam roller at home? Do you use it?

**

WODs

Monday:

21 Deads (225/185)

9 Burpees

400m

15 Deads

15 Burpees

400m

9 Deads

21 Burpees

400m

CASH OUT: hi/low planks

Tuesday:

Clean and Jerks 1 to 10

-alternated with-

Pull-Ups 10 to 1

CASH OUT

Wall Squats

Wednesday: REST DAY---Enjoy!!

Welcome to Ross, Dave, Kelsey, Brandon and Becca!!

Finally I can officially welcome a bunch of great members of the 6:30 am class. I love seeing all their smiling faces walk in. You all are doing great and we're so happy you're part of the CFG family!! :)

Ross showing excellent plank form.

Dave really struggling under such a heavy load. *s*

Kelsey with her gorgeous smile.

Brandon, who's smile rivals his wife's above! What do you two have for breakfast, Grin Pops?

And Becca, showing off her big guns! :)

**

WOD:

25-20-15-10-5

Burpee

Box Jump

Toes to Bar

CASH OUT:

Balance Lunges

3 x 20 reps; each leg