Preparing for sprints and running….

The other night as I showed up for the boys' freshman soccer game, I noticed the track field brimming with activity. It seems so early for track and field but no time to waste in training, right? Many of you have children who will competing in track meets soon and I'm sure many of you will soon be dealing with pulled hamstrings, groins, quads….you name it.

Kelly Starrett, of San Francisco CrossFit has a fantastic blog called Mobility Wod. He posts daily exercises that addresses all forms of essential body maintenance. Everyday's mobility workout should take less than 10 minutes. We highly recommend you all get into the habit of doing this daily. :)

So, get ahead of the game by learning to prepare your muscles, joints, tendons for the stress they are about to endure. This goes for all sports involving explosive speed and is beneficial for any form of running workout.

The above picture is from our sports camp this past summer. We intend to host more camps again this summer for high school kids (or some upper middle school if appropriate). Many of the athletes who took part in our speed and agility made great gains in their sports, such as football, soccer, lacrosse, baseball, and volleyball.

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Thursday:

Press 3-3-3

~using percentages of your last press circuit

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"Jeremy"

21-15-9

OHS

Burpee

CASH OUT:

3 x 5 deadhang pull-ups

Last Call for the new CFG T-Shirt pre-orders….

We are finally placing our order for new CFG T-shirts. Here is the BACK of the shirts. Doesn't is look awesome!

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We have a few colors and styles. If you are interested in a shirt or hoodie, email us at: info@crossfitgeorgetown.com and I will send you all the details of what is available.

Thanks for your support!!!

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WOD:

400m

100 squats

400m

100 sit ups

400m

100 push ups

400m

CASH OUT:

wall squats

What does CrossFit teach you?

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While checking out CrossFit Centex's site, our friend CF neighbor to the north, I saw the following list written by Lisbeth Darsh of CrossFit Lisbeth and immediately wanted to share it with you all. It's a great example of the many lessons CrossFit can teach us. (Thanks, Lisbeth---AWESOME list. I might have to print and hang in our box!)

Hope you all enjoy!

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1. If I think it’s heavy, it will feel heavy.

2. If I complain, no one wants to stand near me . . . except other complainers.

3. Finishing last is okay sometimes.

4. Finishing first feels great . . . if a bit lonely.

5. Mom was right: Stand up straight.

6. Shakespeare was right: The empty vessels make the loudest noise.

7. Keep quiet and pay attention and you’ll learn a lot.

8. Nothing feels better than that first big breath of air after you’ve deprived yourself of oxygen.

9. “Power” doesn’t mean it has an external motor.

10. “Squat” means a LOT more than the phrase “doesn’t mean squat.”

11. If someone near you yells “Oh sh**!”, jump to the side.Really, really fast.

12. What goes up does come down. Even if it only goes halfway up. And that’s usually worse.

13. If you’re going to do something, you might as well do it right.

14. Cheaters think they win. But everybody knows the truth.

15. What you put into life, you get out of life. So don’t quit. And don’t stop. Drive onward, always onward.

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Thursday:

Annie

50-40-30-20-10

DU's

Sit-Ups

CASH OUT: shoulder and posterior mobility work

Friday:

2 X 5 Clean and Jerks

--keep weight light, really work form

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10 to 1 HSPU

alternated with

1 to 10 dead hang pull-ups

Happy Weekend!

Burpee Helen anyone?

How could "Helen" be even more fun? I know--swap out those pull-ups for Burpees and call it a good time! :)

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Monday:

Deadlift strength work

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"Elizabeth"

21-15-9

Cleans

Dips

Tuesday:

Burpee Helen

3 Rounds--

400m

21 KB swings (1.5/1 pood)

12 Burpees

Happy New Year CFG!!

We're going to start this year getting our CFT (CrossFit Total). We're breaking it up into 3 days to get your 1 RM of deadlift, press, and back squat. It's going to be a GREAT year!!!

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Monday:

Dead 1-1-1

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5 rounds:

2 Squat cleans

4 HSPU

8 Pull-Ups

Tuesday:

Press 1-1-1

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3 Rounds:

20 KB snatch (10 each side)

17 Box Jump

9 TTB

CASH OUT:

planks hi/low 1 min x 2, alt. every 10 seconds