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