CrossFit Georgetown

Black Friday WOD 2011

2011-11-25T10:41:00.000-08:00

Once again we opened up CrossFit Georgetown for a Black Friday workout. Our group was smaller this year but no less enthusiastic. The workout:

NUTTS x 2 (w/ a partner!)

20 HSPU

30 Deadlift

50 Box Jumps

100 Pull-Ups

200 Wall Balls

400 jump rope

400m slam ball relay

One thing I always think is great is that our children LOVE to come to these group workouts and to participate. It's very cool!!

Here's Delaney doing her version of a wall ball throw. (a bit easier for her to take the wall aspect out of it because the ball kept bouncing off the wall and attacking her. haha)

Duncan knocking out some jump-ropes.

This year's group! Left to Right --> Delaney, Duncan, David, Bryan, Frankie, Stephanie, Mario and Melonie. AWESOME job! All the pics will be uploaded to our CrossFit Georgetown Facebook page. :)

Enjoy the rest of your weekend!

Free CFG T-Shirt anyone? One could be yours...

2011-10-14T12:27:00.000-07:00

Today is Friday Favorite and your comment on this post could be the one that wins a Free CrossFit Georgetown T-Shirt. I've mentioned on Facebook and Twitter, among other places, how addicted I am to reusable grocery bags. They are not only cute and fun but useful and good for the environment. I mean, it's a WIN all the way around. I have a particular awesome one I got this summer at Food City in Dandridge, TN and seriously, the checkers and baggers at HEB are ga-ga over my bag! This bag has not failed to receive praise and adoration! So, for Karen Heine who wanted to see a picture, I'm using it for today's Friday Favorite.

Where does the Free T-Shirt come into play? I'm so glad you asked. To make this bag apply to health, fitness, wellness, the gym, (etc.) ... I was going to list all the ways I could to connect this great tote to those items.

Instead, I want you to! Let me show you this bag/tote, okay.

This picture shows how flat this bag be. It folds into itself to be very compact and slim. The sides are stiff and pretty heavy duty. If it were flat, you could almost use it like a tray.

Inside the bag there's this firm fold down flap that nestles into the bottom of the tote to give it a sturdy bottom.

Here it is all opened up, long straps in addition to the short side handles. Pretty roomy too. You could easily fit 4 gallons of milk plus other stuff in here.

I'll offer the most obvious reason this bag qualifies for health and wellness and that's the use of a reusable bag instead of using plastic. It saves money and is better for our environment. So, that's the 'gimmy'. Now it's up to you.

In the comments, share any use you can think of that this tote would apply to CrossFit, fitness, health, wellness, etc. The more interesting, useful, unique comment will win a free CFG T-shirt. (If we don't have your size, you can gift one!) You don't have to live around us to participate. I'll even brave the post office to send a shirt if the winning comment isn't in driving distance. (Molly will make sure I really do get to the post office!)

We will have a very select secret panel of judges. *GRIN* Make us laugh, surprise us. Get Creative! And have a WONDERFUL weekend!!!

Friday Favorite

2011-09-23T10:34:00.000-07:00

This week's Friday Favorite is all about jump ropes, specifically jump ropes which make it easier to learn the advanced skill of double-unders. The hot purchase item lately at CFG are these awesome ropes from RX Jump Ropes.

(photo taken from Molly's Twitter -- follow her)

Molly's rope has the Elite 2.6 cable in blue with the blue Hawaiian handles. There are MANY OPTIONS! You will want to go to their site to check out the guidelines (they even have a video) for measuring to get your perfect length and choosing the appropriate cable for your skill level. They even have a Rx Jump Ropes Facebook page for you to 'like'.

Have a great weekend everyone!

Cool down time

2011-09-20T10:06:00.000-07:00

Everyone has their own sort of 'cool down' time. This is a typical one for our dark-side class. :)

(Julie, Rick, Erin and Jason)

This picture really brings to mind the great community aspect of CrossFit. I love seeing people hang out before or after the workout. During the summer, many people traveled and the travel schedules varied so it wasn't until mid-August, when the kids returned to school, that the whole gang was together again. Someone commented that it felt like the first day of school and we all talked about what we did over summer break.

What does the community of CrossFit mean to you?

Friday's Favorite

2011-09-16T09:10:00.000-07:00

Hi Gang. Today's Friday Favorite is a recipe for a great snack. It is my intention to have a recipe once a week. Today I'm making it a FF because it is so good it will become a favorite. This is Robin Newman's paleo trail mix which can also be treated like a granola or cereal. Take a close look at all that goodness pack in there.

You can choose any combination but here Robin used almonds, sunflower seeds, pumpkin seeds, pecans, cranberries, raisons and I think I see an occasional coconut chunk. Just go to the bulk foods and choose all your favorite nuts and seeds (unflavored and unsalted of course!). Dump it all in a bowl and drizzle with honey and mix. Spread onto a pan and bake at 350 for about 30-ish minutes, tossing and turning every 10 minutes. NOTE: Put the cranberries in at the end or they'll dry out in the oven and sprinkle 'a bit' of kosher salt over mix if you wish.

Sprouts will often have sales on their bulk foods. When they do, stock up and make a huge batch of this. What a great energy snack to take on the go and this would make a great homemade Christmas gift as well!

Have a great weekend!

School lunch, or garbage on a tray?

2011-09-12T10:53:00.000-07:00

From what I saw today, it's the latter and the kids think so too!

I joined my daughter for lunch today at school because it's her birthday. It had been a long time since I sat through a school lunch and really looked around at what kids were eating. What a saw was a total lack of color and nutrients on trays laden with processed garbage. And the sad thing was, the kids were all saying it was gross too, and the many tossed their entire lunch in the trash.

I saw not a single vegetable. Not one! Nothing green, yellow or red. Wait, I did see one apple. The girl bit into it and spit it back out on her tray. It was mushy and bruised. On the rest of her tray … a bread stick, a giant roll, about 3 nasty-looking dried chicken nuggets, and mashed potatoes. The girl next to her picked some sort of 'ham' thing from the line. She dug around and finally unearthed a thin, floppy, greasy slice of ham. She ate it. I tried not to gag. Her little box did have a slice of cheese and now that I think about it, I saw some grapes alongside a hard breadstick. She ignored all of this. Down the row, I saw a girl eating a hotdog bun filled with shredded cheese. Are you grossed out yet?

I know there are efforts to improve school lunches. Thank goodness! But we need to work harder. The obesity epidemic in our country is out of control and it breaks my hearts to see school age children having to battle this problem. And it isn't just the schools at fault. I know they sometimes have a salad option (even if it's nutritionally devoid iceberg!). But the kids choose nachos instead!

Eating healthy should be the normal routine! And it shouldn't be too hard or too expensive to eat well. (I know sometimes it is and that's a whole other post.) The best thing you can do for your children is to teach them to love healthy food. To enjoy how it makes them feel energetic and strong. That's a gift that will benefit them their whole life!

Knock Knock --- Who's there? ---

2011-09-09T10:24:00.000-07:00

We ARE!!

Hoooraaayy!!

Sorry for the inexcusably long absence. We always disperse a bit in the summer and we're just now getting back into our groove now that the kids are back in school. And, how about this cooler weather!! Can I hear a WoooHoo! I know mid-90's is not exactly 'cool' but hey, it's all relative, right?

Way to go you CFG warriors who battled the ferocious heat this summer.

We are committed to getting this blog regular again. Our Facebook Page has daily action on it, usually the WOD is posted, but I'd like to do some special stuff here on the blog. I'm thinking of sharing our favorite items as they pertain to health and fitness. A person of the week. Maybe a PR day. I'd love to line up some guest bloggers. I'm brainstorming here and I hope to make the blog more informational and an extension of our fantastic family community we have at the gym.

I'll start off with Friday Favorites. On Fridays, I will post a 'favorite' item that someone will have submitted to me, along with a photo. We all find cool stuff we love, workout gear, jump ropes, wrist straps, Paleo and/or organic resources, websites … you get the idea. If you have a favorite, email me a picture, and link if that applies, what it is, why it's your favorite and any information on how to get it and I'll post in on a Favorite Friday.

Friday's Favorite:

My new water bottle that I LOVE! We have a ton of water bottles in our house. And I love a lot of them but this is my newest favorite. It's 24 oz, BPA free, has an easy one-click open and shut lid, non-leak … the whole shebang! I really love the drink spout because I don't have to squeeze the bottle, pop a little spout up with my dirty gym fingers and it's not so wide that I splash more water down my shirt than I drink. :) Come on--I'm NOT the only who does this. Admit it!

Here's the coolest thing. See those numbers on the side? Every time you refill your bottle, and you should be refilling many times a day, you move the indicator. This helps you make sure you are getting at least 100 ounces of water a day!

I got this one at Target for $9.99. I also saw it HEB for $9.00 in the back-to-school section.

If you have a Friday Favorite, email it to: info@crossfitgeorgetown.com

Have a GREAT weekend everyone!

The aftermath …

2011-05-27T12:34:00.001-07:00

A CrossFit workout has many stages. There's the show up, check out the white board and groan moment. There's the warm up and set up your area with your equipment stage. For some there is the pre-WOD 'potty break'. And commonly, we see this as the aftermath….

There is no question that they worked hard and gave it all they had in the tank. You have the choice every time you work out to push yourself to be better, be stronger, be faster … to give yourself the gift of doing your very best. And when you do, your body and your mind thank you!

REMINDER: Monday we will have our annual Memorial Day group workout at 9:30 am. No other classes will be held that day. This is always so much fun and quite popular. It's a chance to bring your family and friends and show them the awesome workout you've been doing. It's a chance, if you've never done CrossFit, to come out and see what it's all about. It's open to any and all who want to have fun with the CrossFit Georgetown crew.

Friday's WOD:

Running Bear

800 m

7 rounds of---using 45% of your body weight:

5 x Deadlift

5 x Hang Power Clean

5 x Thruster

800m

Have a GREAT weekend and hope to see you Monday!

Working on flexibiliy ...

2011-05-12T05:54:00.000-07:00

We're nearly 1/2 done with our May challenges, one of which is using the front squat to specifically work and increase the flexibility in our shoulders, hips and ankles. How are you doing? Are you seeing improvement yet? Are you working your squat at home on your days off?

This is an old picture of Julie and she's already improved from this shot. She has great hip flexibility where her butt can just about touch the ground. She's still working on her shoulders.

Your focus is on extreme depth so your hips are as low as possible while still maintaining good back extension, in addition to getting those elbows as high as possible so eventually they will be parallel to the floor.

Probably unfair to use Chad as an example but this is what you're working toward. :)

Thursday WOD:

3 Rounds of---

AMRAP in 5 min:

9 Deadlift

6 HPC

3 Front Squat

*rest 1 minute between rounds

**Only completed rounds will count!

Summer temps = Paleo on the Grill!

2011-05-10T14:38:00.000-07:00

We're over a week into our Paleo challenge and I'm loving all the recipes being shared in the gym and on our Facebook Page. The other night we had Paleo-Grillin' night. Remember, not just burgers and dogs are for the grill. One of our family's favorites is grilled-salad. In fact, Duncan requested this the other night.

Here are hear the hearts ready for the heat. *Split whole romaine hearts in half. Drizzle with olive oil and your choice of seasonings. I use a bit of kosher salt, cracked pepper, grill seasoning and what I call 'garlic crunchies' which I get in the bulk food section at HEB. (garlic minced is what I think they call it.)

Burgers done, salad and pineapple only need a few minutes at best. This was SO good!

Share some of YOUR recipes!

Monday:

4 Rounds of:

400m

10 x OHS (95/65)

10 x Box jumps

Tuesday:

"Something Nasty"

Push Ups x 50-40-30-20-10

alternated with …

KB Swings (53lb/35lb) x 10-20-30-40-50

Wednesday:

REST DAY but don't forget your challenge squats and release push-ups! I'm already seeing improvements in everyone's ROM. Great work everyone!

Everyday Paleo by Sarah Fragoso --

2011-05-02T09:48:00.000-07:00

As we at CrossFit Georgetown embark on a new Paleo Challenge for May, I'd like to recommend a great cookbook to give you wonderful Paleo recipes and much more to help you during the month and then going forward. Everyday Paleo by Sarah Fragoso was just released and is a fabulous resource for a healthy paleo lifestyle. Sarah also has a great Website/Blog that I personally follow for great ideas and tips.

Also, check out the STORE on the site for a lot of other Paleo cookbooks! There are options out there for eating healthy.

If any of you prepare a recipe from Sarah's cookbook or any other fantastic paleo dish, take a picture, do a write up about it and I'll post it to the blog. Let's share some great recipes this month. Eating healthy doesn't have to be a mystery. It's doable, fun, creative and simply what your body deserves!

WOD for Monday:

5 Rounds--

25 KB Swings

20 Wall Balls

15 Box Jumps

Body Challenge for May:

5 x 3 (sets) of Front Squats--hold rock bottom position for 5-10 seconds

Focus on EXTREME depth!!

Release Push-Ups (or advance, full-range HSPU) Do the number that corresponds with the day of the month. If you miss a day or jump in late, you have to 'buy in' by playing catch up. :)

Are you allowing excuses to get in your way?

2011-04-21T11:15:00.000-07:00

This week, Chad Vaughn of OlyAthlete shared his Monthly Motivational and I want to make sure you all read it. It will truly inspire you to step back and examine your thoughts and what you believe of your potential. I can't say it better, so link-through above and read for yourself. You'll be glad you did.

Excuses are weak thoughts

Excuses are opportunities lost

Excuses are road blocks to your goals

I challenge you to make excuses to REACH for your potential and ACHIEVE your goals!

I mean it…list them out and put them in comments! I dare you!

WOD:

Tuesday--

Press 1-1-1

------

3 sets of 5 min AMRAPS with 3 minutes rest between:

5 HSPU

15 Wall Balls

5 ring dip

15 KB swing

5 ring push up

15 box jump

You don't need to be a superhero …

2011-04-18T11:30:00.000-07:00

… to have Buns of Steel! You need to get your dead lift on! :)

Today we're going for our 1rm (one rep max) for the dead lift. In other words, a TON of weight will be lifted at CrossFit Georgetown today.

On the subject of 'buns', let me throw out a tip, something I've learned first hand and witnessed over and over. If you want to lift, firm and shape your butt, you need to move heavy weight in the form of squats, dead lifts, snatches and clean & jerks.

Let's face it, everyone has a butt. The question is, does your sit nice and firm at the base of your spine or does in a slide down like a black diamond run into your thighs? If you don't like what yours is doing, CHANGE IT! Choice is yours! :)

WOD:

Deadlift 1-1-1 (Find your 1rm)

-----

Mini-Mr. Joshua

5 rounds of:

200m

15 Sit-Ups

7 Deads (with 75% of your 1rm deadlift.)

A late welcome to Kurt

2011-04-05T12:16:00.001-07:00

Just realized I never formally welcomed Kurt. He's been with us for awhile and was quickly known for always giving that extra effort. He participates in our Olympic lifting classes and he's competing in the CF Open as well. We're glad you're part of the family, Kurt.

Speaking of the open--the 3rd WOD should be announced this evening and should be our workout on Friday!!

WODS:

Monday--

Today's WOD:
Deadlift 5-3-1@75%-85%-95%
--------------------
75 squat
50 push up
20 pull up
50 squat
35 push up
15 pull up
25 squat
20 push up
10 pull up

Tuesday--

Today's WOD:
5 rounds of
5 Power Clean
10 TTB
100m sprint

CASH OUT: Upper Body Foam Rolling

Are you rolling?

2011-03-30T12:40:00.001-07:00

Here are a couple of shots from our recent free foam rolling clinic presented by Dr. Martin Jones of the Airrosti rehab clinic here in Georgetown. Dr. Jones taught us how to effectively roll out our entire bodies, top to bottom. Foam rolling is essential for muscle recovery, rehabilitation and ongoing maintenance for your body, especially for CrossFitters and what we demand of our bodies every day!

Thanks to our visitors who came from other CrossFit affiliates. It was great to either meet you or see you again. :)

REST DAY!!

Congrats to JJ

2011-03-25T15:00:00.000-07:00

Congratulations to JJ who completed his Level 1 certification last weekend. We are proud of you and so glad you're part of our CFG family!

NOTE: Our classes are filling up. 5:15 am 'dark side' is now closed again as it's full to capacity. Swimsuit season is around the corner. Grab a spot in class and be ready for SUMMER! :)

WODs:

Tuesday--

21 OHS (95/65)

9 KB swings

400m
15 OHS

15 KB swings

400m
9 OHS

21 KB swings

400m

Wednesday--

Rest Day

Thursday--

Clean-Ladder (AKA: Death by Cleans)

1st min = 1 Clean (135/105)

2nd min = 2 Cleans

3rd min = 3 Cleans

---and so on until you can't complete the prescribed number of cleans in the course of the minute

CASH OUT: Hollow Rocks 3 x 10 *hold for 3 seconds each

Friday:

For time, as many REPS as possible in:

1st round: 60 seconds of box jumps followed by 60 seconds rest,

60 sec push press, 60 seconds rest

60 sec pull ups, 60 seconds rest

2nd round:

45 seconds of work and rest

3rd round:

30 seconds of work and rest

CASH OUT

2 x 1 min -- one leg wall squats, alternating every 10 seconds

Have a GREAT weekend!!!

CFG Welcomes Crystal...

2011-03-21T11:22:00.000-07:00

Welcome to our CrossFit family, Crystal. Crystal brings a lot of energy and smiles into the gym, yes she smiles as she works hard. She wasn't sure CrossFit would work for her but she was hooked immediately. Who can blame her, right?

Share your first CrossFit experience in the comments section. We'd love to hear how you become hooked!

Monday:

Deadlift 3-3-3

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

G.I. Jane

100 x burpee pull-ups

*10 minute cut off

Reminder: FREE Foam Rolling Clinic

2011-03-18T09:16:00.000-07:00

A quick reminder that tomorrow (3/19/11) is the FREE FOAM ROLLING CLINIC at CFG given by Dr. Martin Jones of Airrosti: 11:00 am. Everyone is welcome.

We will be there by 9:00 am to get a workout in. This will be an Open Gym, members and non-members are welcome.

Hope to see you!

Happy St. Patrick's Day!!

2011-03-17T19:17:00.000-07:00

Not only is Josh a die-hard Crossfitter, he's just pure AWESOMENESS! For St. Patty's day, he showed up in his kilt!!

HSPU (yes, thankfully, he was wearing 'protection' under his kilt)

KTE's

Look at his skirt catch the wind with his burpees! ;)

Throwing a 2 pood KB around is impressive...but doing it in a kilt is bad ass.

We HEART you, Josh!!

Tuesday:

10 Rounds of--

10 x Box Jumps

10 x Sit Ups

10 x Push Ups

CASH OUT: 3 x 50m sprints

Thursday:

Press: 3-3-3 (70/80/90%)

-----

5 Rounds of-

3 HSPU

6 KTE

9 Burpee

12 KB Swing

Friday:

CrossFit Games Open WOD #1

AMRAP in 10 min:

30 DU's

15 Power Snatch @ 75 lbs

FREE: A Foam Rolling clinic...

2011-03-13T20:38:00.000-07:00

CFG will host a FREE foam rolling clinic next Saturday, March 19th at 11 am. This class will be conducted by Dr. Martin Jones DC. Dr. Jones is an Airrosti practitioner who has been achieving some great results with several of our athletes. This class is free and open to anyone with an interest. It would be of particular benefit for parents of young athletes or anyone with the aches and pains that restrict their mobility.

If you have any questions, please contact us at info@crossfitgeorgetown.com

NOTE: This clinic would also be a WONDERFUL opportunity to ask Dr. Jones anything about Airrosti, the treatments and what they can do to help you.

Monday

WOD:

Back Squat 3-3-3 (70-80-90 %)

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

7 Rounds of:

7 Pull-Ups

14 Goblet Squats (24/16 kg)

AIRROSTI

2011-03-09T14:24:00.000-08:00

Many of you know that I've been going to Airrosti therapy for my shoulder and it's been awesome. I already knew it would work because people I trust told me it would. :) But today sealed the deal forever. Actually, the very fact that I can type this blog is amazing. You'd understand if I had taken a picture of my finger this morning. It was grotesquely swollen and bruised from when I injured it on Monday, gracefully falling off a plyobox and jamming/spraining (who knows?) my finger on the way down. I had an Airrosti appointment today (Wednesday) for my shoulder and back with Dr. Martin Jones of the Airrosti clinic here in Georgetown. I walk in and he immediately asks me what I did to my finger because I had it in a split. I rolled my eyes, explained how lame I was and showed him my finger. He said, "I can fix that." Wait...what? He repeats himself and then tells me, "But it's going to hurt a lot."

(The 'after' look! Aren't I cool??)

Ok, so it was painful to even look at my finger, to think about it, much less touch it. But I believed Dr. Jones and hoped I wouldn't cry. Rehab on a fresh injury felt beyond painful. I think I may have uttered something about it being worse than childbirth. I admit I had tears in my eyes. However, I went from not being able to curl my finger to bending it into a fist. It's not 100% finished, but wow---mobility, less pain, less swelling = Happy Ginger!

(note: it was only 'that' painful because it was a fresh injury. Not all treatment is painful!)

Dr. Jones worked my shoulder as well.

And my back. Tape runs all the way down to my lower back.

Wondering what the heck kind of tape this is and how it works. Go HERE to read all about it!

Here I am doing all my foam rolling that I'm supposed to do after treatment and after every workout. Foam rolling is a crucial element to recovery and anyone who has been into CFG knows we highly recommend it! NOTE: We will be hosting a Foam Rolling Clinic next week. More details about this coming but mark your calendars, Saturday, March 19th and 11 am.

By now, if you haven't already heard about and been sold on Airrosti treatment, you are thinking, 'What the heck is it?' Go HERE to read all about it. Basically it's rehabilitation for all soft tissue injuries. You can roll your ankle, hobble in on crutches with it looking like a swollen cantaloupe, and virtually bounce out of the clinic. What I love about this the most is that you feel better right away and you do not have to stop working out. Or in the case of sports, get treatment, don't miss a game!

This is the real deal! I do not endorse a lot. I have to love it, believe in it, and trust that it will help me and others to be compelled to spread the word and I'm spreading the word about Airrosti.

CrossFit Georgetown suffers a loss of one of their family

2011-02-26T14:37:00.000-08:00

We have lost one of our CrossFit family, Bob Bitner. We are so sad to say that he suffered from a massive heart attack last night (Friday 2/25/11) and passed away after a long effort to revive him by his wife Colleen and the paramedics who arrived in 3 minutes. He is survived by Colleen and their 3 children pictured below.

Bob and Colleen came to CrossFit in the summer of 2009 and immediately became family. Bob had extensive physical obstacles to overcome. He shocked his doctors and physical therapists by exceeding even their greatest expectations. You can read a blog post about this here: http://crossfitgeorgetown.blogspot.com/2009/11/bobs-progress.html

A great man left us yesterday and he will be so very missed. CrossFit Georgetown is praying for Colleen, their children and anyone suffering from his loss…we imagine it is many. We are so grateful he was a part of our lives and know we were enriched by it.

Funeral services are being arranged for this week, most likely for Wednesday. We will update the blog and our FB page with details for any who wish to attend.

RIP--Bob, my friend and fellow lover of fine wine. I hope there are no kettlebells in heaven to taunt you. But if there are….just do it. I mean, you can do anything for…. :) Love, Ginger xo

Happy Birthday Josh!!!!

2011-02-17T10:14:00.000-08:00

Today is Josh's birthday. Josh loves to annihilate himself in workouts and a big ol' Hero workout is usually programmed on his birthday. So, just blame Josh!!

Josh, hope you're having a great birthday. Hope you enjoy the beating tonight at CFG and hope you get yourself a huge plate of quality protein and a fine beer to celebrate! We love ya, Man!

Thursday:

"Wittman" (for Josh PITTMAN's birthday wod!)

Seven rounds for time of:
1.5 pood Kettlebell swing, 15 reps
95 pound Power clean, 15 reps
15 Box jumps, 24" box

CASH OUT:

Snatch balance 5 x 5

-----------

hamstring mobility and stretch

Who competed in the Fittest Games?

2011-02-15T10:56:00.000-08:00

Our very own JJ did!! And he tore it up! The picture below is from his 3rd WOD of the day. He dominated this heat, finishes well in front of the pack. JJ--we are so proud of you and it was awesome to watch you compete.

Monday:

Deadlifts: 5-3-1

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

Fittest Games WOD (#3 for JJ):

200m

15 Snatch (135/95/65) --weights dependent on the class in which you were competing

400m

15-12-9 of--SDHP (95/65/45) and shoulder to overhead (same weights)

200m

Tuesday:

Fittest Games WOD (#2 for JJ):

(modified slightly for our gym)

30 lateral burpees

100m

30 KB snatch

100m

30 shoulder to overhead with same KB

100m

CASH OUT:

3 x max rep of:

TTR --toes through rings

TTB --toes to bar

KTE --knees to elbows

KHAP --knees high as possible :)

**scale to your ability and max out 3 times!

Welcome Sunshine, in more ways than one….

2011-02-09T13:21:00.000-08:00

CFG welcomes Sunshine to our family. She has joined the 'Dark Side' and is usually already at the gym running around the parking lot when I drive up. She is a tough little thing and a pleasure to have around.

Now, I mentioned welcoming sunshine in more ways than one and that's because it has been cold and I mean really cold for our central Texas standards. Tomorrow morning will be in the teens and I don't know if you can wear ENOUGH clothes to be warm, but I'll try! So, just to warm us all up, bring a little sunshine into our day and maybe even give us a smile, I thought I'd share this image from last summer of these 3 strange kids! :)

Maybe if all concentrate really hard, will can will warmer temperatures to prevail and bring on spring, which you know, is just a blink away from summer. Come on…group effort. Let's go!

Tuesday:

800m

50 sit-ups

5 C & J (135/95)

400m

40 sit-ups

5 C & J

200m

30 sit-ups

5 C & J

100m

20 sit-ups

5 C & J

50m

10 sit-ups

5 C & J

-------

CASH OUT:

3 x 5

strict dead-hang push-ups

WELCOME Robin…..

2011-02-07T15:13:00.000-08:00

We have a lot of new people I need to get up on the blog (which is GREAT!), but I did manage to snap some pictures of Robin, who joined our 'dark side' crew. I know her husband, Philip, is glad she's here and loves working out with her. We'll have to watch Robin as she's already tearing it up.

Appropriately, we had 'virtual shoveling' (always harder than it looks) as the cash-out on our Snow Day here in Central Texas. Here's Robin on her 5th WOD, gettin' it done!

This is a special picture--Philip on the left with this daughter, Hannah (7th grade) doing HSPUs together! Hannah is a gymnast and a cheerleader and blazed a trail through the WOD: 7 rounds of---7 HSPU, 7 Dips, 7 Burpees, 7 Pull-ups. Great work, Hannah!!

Monday:

Back Squat

Take 90% of 1 RM then do

5 x 75%

3 x 85%

1 x 95%

------

15-12-9-6

Deadlift

Burpee

Do your goals motivate you?

2011-02-01T19:47:00.000-08:00

What are you goals? Really think about it. If they are strong enough, they will motivate you and you will not hesitate to put in the HARD WORK that it takes to achieve success. If you believe you want something but you are not achieving it, then your goal is NOT as important to you than what you are doing that is keeping you from it.

Monday:

"Kelly"

5 rounds:

400m

30 Box Jump

30 Wall Ball

Tuesday:

Snatch

2 x 5

--------

20-16-10-8 of:

KB Snatch (split between both arms)

Pull-Ups

Wed:

Rest Day

Preparing for sprints and running….

2011-01-27T10:36:00.000-08:00

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.

Thursday:

Press 3-3-3

~using percentages of your last press circuit

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

"Jeremy"

21-15-9

OHS

Burpee

CASH OUT:

3 x 5 deadhang pull-ups

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

2011-01-25T11:25:00.000-08:00

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

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!!!

WOD:

400m

100 squats

400m

100 sit ups

400m

100 push ups

400m

CASH OUT:

wall squats

What does CrossFit teach you?

2011-01-21T16:05:00.000-08:00

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!

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.

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

--------

10 to 1 HSPU

alternated with

1 to 10 dead hang pull-ups

Happy Weekend!

Burpee Helen anyone?

2011-01-18T05:27:00.000-08:00

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

Monday:

Deadlift strength work

---------

"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!!

2011-01-04T05:37:00.000-08:00

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!!!

Monday:

Dead 1-1-1

-------

5 rounds:

2 Squat cleans

4 HSPU

8 Pull-Ups

Tuesday:

Press 1-1-1

------

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

Look who was spotted at CFG today?

2010-12-29T09:11:00.000-08:00

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!!

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!

2010-12-27T08:54:00.000-08:00

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

2010-12-23T05:17:00.000-08:00

"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?

2010-12-22T07:03:00.000-08:00

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!

2010-12-16T05:34:00.000-08:00

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.

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….

2010-12-14T19:32:00.000-08:00

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?

2010-12-12T21:48:00.000-08:00

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

2010-12-03T09:56:00.000-08:00

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!

2010-12-02T08:23:00.000-08:00

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! :)

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

2010-11-26T10:00:00.001-08:00

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

2010-11-25T07:12:00.000-08:00

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?

2010-11-23T12:52:00.000-08:00

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!

2010-11-18T15:00:00.000-08:00

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...

2010-11-16T05:38:00.000-08:00

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!

2010-11-12T10:20:00.000-08:00

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?

2010-11-10T17:23:00.000-08:00

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?

2010-10-29T08:53:00.000-07:00

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!!

2010-10-22T09:51:00.000-07:00

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?

2010-10-19T11:15:00.000-07:00

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...

2010-10-18T09:56:00.000-07:00

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….

2010-09-29T05:59:00.000-07:00

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

2010-09-27T11:18:00.000-07:00

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!

2010-09-24T09:00:00.001-07:00

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!

2010-09-21T13:54:00.000-07:00

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….

2010-09-20T09:34:00.000-07:00

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….

2010-09-17T11:38:00.000-07:00

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

2010-09-16T12:10:00.001-07:00

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

2010-09-13T12:02:00.000-07:00

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…..

2010-09-03T09:25:00.000-07:00

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…..

2010-09-01T09:28:00.000-07:00

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!!

2010-08-24T06:58:00.000-07:00

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

During and After

2010-08-23T07:52:00.000-07:00

Philip always gives 100+%. He's stubborn and hard on himself and he keeps going, always improving.

Check out that range of motion on his thrusters.

And look how happy he is to be done. :)

WOD:

4 Rounds, max reps of--

60 seconds KB Swings

30 seconds rest

60 seconds ball slams

30 seconds rest

60 seconds push press

30 seconds rest

60 seconds sit-ups

30 seconds rest

CASH OUT:

Tabata Squats

Welcome Darian!!

2010-08-19T05:24:00.001-07:00

Welcome to Darian who has joined us for some specific sports training. Her sport…Volleyball! Beautiful girl, talented athlete, great family…very happy you've joined us, Darian.

WOD:

"Coe"

10 rounds of:

10 Thrusters (95/65)

10 Ring Push-Ups

CASH OUT:

Tabata Planks

Last day for this rotation of Deadlifts!

2010-08-17T08:18:00.000-07:00

Alright, this is the last day for our Deadlift rotation. It's time to put your gameface on and LIFT HEAVY. The early morning class had numerous PRs. Let's see how the rest of you do.

Post your loads into the comments so we can all celebrate the achievements!!

Jeff showing a strong starting position.

And finishing with full hip extension, back straight. I just wish he wasn't so, you know…wimpy! (Obviously kidding, Jeff. You are a true inspiration! Thank you!)

WOD:

Monday:

3 Rounds of:

30 Wall Balls

30 Squat snatch (75/45)

CASH OUT:

30 x dive bomber push ups

Tuesday:

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

--------

Mini D.T.

3 Rounds:

12 Deads

9 HPC

6 Push Jerk

TIME CHANGE for Open Gym tomorrow....

2010-08-13T18:13:00.000-07:00

We are shifting our Open Gym time an hour earlier tomorrow so we can attend our son's soccer scrimmage. So if you need to make up a WOD or want to work on a skill....we'll be there from 8-10 am.

Put this picture here to a) tell Nick that we miss him at CrossFit (and Madison too!!) and B) to remind us that we actually were cold at one time at CFG and we were all griping about it....trying to embrace the heat even though it's hard.

WOD:

5 Rounds:

5 Pull-Ups

10 Box Jumps

15 Sit-Ups

20 KB Swings

CASH OUT:

Tabata Push-Ups

**Have a great weekend!!!!**

Josh works his snatch

2010-08-12T10:09:00.000-07:00

Josh is in the Level 2 olympic lifting class being hosted at CFG, coached by Chad Vaughn.

Awesome work, Josh!

WOD:

Hang Clean 5 x 3

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

"Jeremy"

21-15-9

OHS (95/65)

Burpee

Last week of CFG Sports Camp

2010-08-10T06:35:00.000-07:00

The boys have worked really hard and their speed has increased, in addition to their strength and stamina.

And they're off....(l to r) Drew, Austin, Levi, Greyson, James

Touch and go...Daniel, Dale, Levi, Greyson and Drew

Daniel, James, Cody, Levi, Greyson, Drew....sprinting to Landon

Big tuck-jumps: Drew, Greyson, Levi, James, Dale, Cody, Austin, Duncan

Finishing up with ab-work: Dale, Daniel, Duncan, Cody with Landon

WODs:

Monday--

Pull-Ups-Dead Hang

Max Effort x 3

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

3 Rounds

10 x Groung to overhead (95/65)

200m sprint (50m there and back twice)

Tuesday--

Deadlift

15-12-9-6-3

--alternated with--

Push-Up

3-6-9-12-15

CASH OUT:

Tabata Sit-Ups

WINNERS of the Board Short and Bikini Challenge!!!!

2010-08-04T09:03:00.000-07:00

The results of our Board Short and Bikini Challenge are in. (Took us long enough, right?) There were two areas in which one could ‘win’. One was whoever had the greatest change in body composition. We took measurements, weight and tracked body fat and muscle percentage, etc. The other way was to keep up with the daily challenges, 50 squats every day for the entire challenge and for the first month we did burpees, adding one each day and the next month were HSPUs (handstand push-ups), again adding one each day. This was on top of the normal WOD.

And the winners are…..

Body Composition: Melonie Martinez!

Melonie lost weight and gained lean muscle mass and she also lost over 12 inches, never to be seen again. Her effort and commitment got results and she looks AMAZING.

~*~

Daily Challenges: Molly Pendlebury!

Molly was diligent with her daily challenges, counting each and every squat, burpee and HSPU. Her dedication resulted in gaining strength and endurance which has supported her efforts in the WODs.

Way to go Melonie and Molly!!!

~*~

What did they win? Well I’m glad you asked. Rusty Winkstern, owner of The Monument Café, generously provided $50.00 gift cards to the restaurant. (Thank you, Rusty!!) Be on the look out this fall for the opening of The Monument Market where you’ll be able to get all natural and organic, locally produced, meats and produce! We can’t wait!

Everyone enjoy your REST DAY!

Welcome to Chuck and Mike...

2010-08-03T05:37:00.000-07:00

I'm still collecting photos of our new CrossFitters. Absolutely love our expanding CFG family.

Here's Chuck showing good OHS form.

And Mike, getting some extra coaching from William on his cleans during one of our Open Gym Saturdays.

WODs:

Monday--

5 Rounds of:

5 Thrusters

10 Burpees

200m sprint

CASH OUT: Ab Wheel

Tuesday--

Hang Cleans

3 x 5

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

3 Rounds of:

20 Box Jumps

15 KB Swings

10 Pull-Ups

CASH OUT:

Wall Squats--2 x 1 minute

*10 Burpee penalty for coming off wall in less than 1 minute

New CF toy???

2010-07-31T23:05:00.001-07:00

Check out the new piece of CFG equipment we rolled in. :) Now....how can we incorporate this fun thing into our workouts? If you come up with a viable way to use this boat in a WOD....we'll do it. Put your suggestion in the comments.

In the meantime...hope you are enjoying your weekend, having fun and smiling because life is all good.

WOD:

Thursday:

Pull-Ups

3 x max effort

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

21-15-9

OHS

KB Swing

HSPU

Friday:

4 Rounds of:

400m

50 squats

Let's bask in the joy....

2010-07-27T19:41:00.000-07:00

Look at the joy and enthusiasm oozing from Landon's client. (full disclosure, that's my son and his lack of joy is fully directed at the photographer...me) Our sport's speed/agility/strength training is in full swing and these boys WORK. More pictures of their fun and hard work to come.

WOD:

Filthy Fifty (modified)

50 box jumps

50 jumping pull-ups

50 kb swings

50 sit ups (in lieu of KTE)

50 Push Press

50 Wall Ball

50 Burpee

50 Double-Under or 100 singles

Welcome and Farewell to a great couple....

2010-07-26T11:40:00.001-07:00

I never did an official welcome for Kevin and Meagan and now they are about to leave us and we're sad! They are awesome and were immediately one of our family. We love their commitment and how they worked it out so they could both get their workouts in while raising a very adorable baby boy! We will miss you both and you simply must come back and visit and stay in touch.

Kevin working on AND achieving multiple muscle-ups during open-gym Saturday.

Meagan working the snatch and OHS. Way to go!!

WOD:

Deadlift 3 x 5

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

5 Rounds for time:

5 Toes to Bar

10 lt. snatch

15 Push-Ups

Olympic Weightlifting class very popular

2010-07-23T10:14:00.000-07:00

CrossFit Georgetown has been hosting an olympic weightlifting workshop trained by Chad Vaughn which has been very popular. We will be setting up additional workshops with Chad, so stay tuned and sign up fast because the slots are sure to fill up quickly.

Jason gets some coaching from Chad.

As does David.

CrossFit Games week is coming to a close. We obviously couldn't do all the games WODs in one week and some were so brutal we'll have to turn them them team-wods for a later date. We hope you've enjoyed getting a little taste of what the top echelon of athletes did as they competed to be named Fittest On Earth.

WOD:

From Thursday:

7 Rounds for time (12 minute cap)

3 Cleans (205/135)

4 HSPU (men on rings/women on wall)

Game's Results:

Men

1. Graham Holberg--4:26

2. Chris Spealler--4:27

3. Ben Smith--4:57

Women

1.Kristan Clever--3:37

2. Valerie MacKenzie Voboril--4:09

3. Heather Bergeron--5:01

Friday:

3 Rounds:

400m

21 KB Swings

10 Burpee Box Jump

Nothing warms the heart more than.....

2010-07-20T10:32:00.000-07:00

...bars loaded up with women doing pull-ups! I love it!

And a special welcome to Julie below, AKA, Landon's mom! Welcome to our crazy family Julie!

(I know I have to catch up on our welcome notices. As I collect photos of people, I'll post their welcome. We are thrilled to be growing. The energy and progress is awesome!)

WOD:

Event 3

As many rounds as possible in 7 minutes of:
7 deadlifts (315/205 lb.)
Sprint across court
14 pistols
21 double-unders
Sprint back

Top Finishers:

MEN--

1. Austin Malleolo--242

2. Rich Froning Jr.--242

3. Brandon Phillips--237

WOMEN--

1. Annie Thorisodottir--234

2. Christy Phillips--227

3. Kristan Clever--227

CrossFit Games Week

2010-07-19T06:15:00.000-07:00

This past weekend were the CrossFit Games and they were AMAZING. This is the first year they were available on live stream so you didn't have to miss a minute. If you did miss anything, the footage is available in their archives which can be found on the CrossFit Games WEBSITE. There you can check out the athletes profiles, see the workouts, check out the results and just get some major motivation by seeing some of the fittest people on earth.

We are going to honor the CF games at CFG this week by experiencing some of the workouts the athletes did in the games. So, get your game face on and compete with the big dogs. :)

WOD:

Event 1
9-7-5 reps for time of (12 min cap):
Muscle-ups
Squat snatches (135/95 lb.)

***We will scale when applicable. :)

GAMES TOP FINISHERS:

MEN--

1. Chris Spealler--3:29

2. Neal Maddox--3:46

3. Rich Froning Jr.--3:47

WOMEN--

1. Kristan Clever--5:04

2. Camille Leblanc-Bazinet--7:02

3. Christy Phillips--7:04

Get Ready...the Girls of CrossFit are coming...

2010-07-05T12:58:00.000-07:00

I apologize for going MIA at the end of last week. My day job got a bit demanding and before I knew it the weekend was upon me. As most of you know I am going to be heading out to Tennessee tomorrow (7/6...yep, on my birthday...I guess Ginger will be able to enforce the birthday burpee ritual) to join up with my family and we will all be heading home on the 14th. I will try to do my best to keep the blog current, but our Internet is a bit hit and miss out there. But, please chime in here or on the Facebook page with your thoughts on the WODs, results or whatever else you feel like sharing!

WOD

weighted step-ups

3 X 10 (5 each side)

3 hang power cleans

3 front squats

3 push press

one the minute for 10 minutes

Taking our O-lifts to the next level!

2010-06-29T10:37:00.000-07:00

Chad encourages Kevin to push his knees back just a little more...

The first session of our Olympic lifting class taught by Chad Vaughn was fun, inspiring and very challenging. The athletes made great strides in their positioning and understanding of how to generate power, but also see there is much more to learn.

WOD

Bench Press

3 x 5

AMRAP in 10 min.

10 x burpees

10x ring dips

10 x pull ups

The stage is set...

2010-06-28T10:24:00.001-07:00

Weights have been selected, loaded and ready. The weekend is over and it is time to get back to work!

WOD

Mr. Joshua

400 m run

30 sit ups

15 deadlifts

She knows all the stars...

2010-06-25T09:44:00.000-07:00

Delaney working on getting some celebrities to join us at CFG

Well we made it through another week...you all did great on the WODS and I did not crash our website...Happy weekend! Go USA!

WOD

Weighted Step-ups

3 X 5

AMRAP in 10 min.

3 HSPU

6 Pull-ups

9 KTEs

12 KB cleans (6 rt/6 left)

Welcome aboard Rick...

2010-06-24T11:53:00.000-07:00

Good job Rick...now let's get those elbows up and hips pushed back...

CFG welcomes a new member to the "Dark Side!" Rick started this month and is already blasting through the WOD. Julie, his wife, also started this month in the new 6:30am class and, from what I hear, is also doing great - not that the trainer of that class is biased in anyway ;)

WOD

10 power cleans/1 burpee

9 power cleans / 2 burpees

8 power cleans / 3 burpees

....continue until....

1 power clean / 10 burpees

Rest Day...

2010-06-23T13:18:00.001-07:00

Yes, I am a nerd. I spend a lot of time (probably too much time) "researching" the Internet for all things workout, fitness, diet and health related. So, while Ginger used Wednesday's blog posts to discuss diet, I thought I would share some of the sites I have found to have useful information. In an effort to make a smooth segue between Ginger's blogging and mine the first site I offer is www.leangains.com . This is basically a blog written by Martin Berkhan and is all about using intermittent fasting (IF) to improve performance and body composition. To me diet has three parts: quality (what you eat), quantity (how much you eat), and timing (when you eat). while Martin does get into quality and quantity, it is the timing piece that interests me about his work. So check it out (I think it is pretty work/family safe - maybe a couple of bad words here and there) and see what you think...IF, it's how I roll!

Kettlebell Complex

2010-06-22T09:12:00.000-07:00

You mean you can do more with a kettlebell than just swing it? Right on...and today we take the first step toward adding more complex movements into the workout. As Pavel would say, "Enjoy, comrades!"

3 rounds for time of:

10 x KB complex ** (alt. between right and left arm)

200m

** 1 KB complex = 3 snatches, two overhead lunges (one left/one right)....don't worry, we'll show you how to do it.

It's Tabata Time!

2010-06-21T11:04:00.001-07:00

From Men's Fitness (http://findarticles.com/p/articles/mi_m1608/is_5_20/ai_n6011850/) : The Tabata Protocol--named after Izumi Tabata, Ph.D., a former researcher at Japan's National Institute of Fitness and Sports in Kanoya--is an interval routine developed by the head coach of the Japanese speed-skating team.The key to the Tabata Protocol's effectiveness appears to be the short rest intervals between sprints. Conventional interval-training guidelines suggest keeping a 1:3 work-rest ratio. That is, your rest periods should last three times as long as the duration of your sprints. But the Tabata Protocol's work-rest ratio is 2:1, which means your rest periods are only half as long as the time you're working. And according to another Tabata study, that formula isn't just more effective than traditional aerobic training, it's also more effective than typical interval training.

WOD

Tabata Mash-Up

4 Rounds of 20s on/10s off:

KB Swings

Wall Balls

Sit-ups

Squats

Olympic Lifting with World Class Coaching!

2010-06-17T09:15:00.000-07:00

CrossFit Georgetown is now offering an Olympic Weightlifting Class coached by 2-time Olympian, 5-time National Champion and American record holder Chad Vaughn.

Consider this Olympic Lifting 101...this class will focus on increasing your proficiency in the lifts as well as increasing strength, flexibility and work capacity.

This class is perfect for

Crossfitters looking to maximize their workouts
Competitive athletes who need to increase their explosive speed and power
Anyone interested in learning and/or competing in Olympic style weightlifting.

Highlights from Chad's 1-day seminar:

This will be a 4-week class. Exact dates and times will be posted soon. The cost is $130 ($60 for CrossFit Georgetown members).

Amateur at the Wheel...

2010-06-16T09:20:00.000-07:00

As most of you know, Ginger is on hiatus in the mountains of Tenessee where she has very limited internet connectivity (Yes, this is the view she has to suffer through every day at sunset). So, I am going to do my best to keep up the blog...I realize that I am no writer, so please do not laugh...

So, for my first post I want to let you all know that we are going to have an exciting offering available at CrossFit Georgetown very soon. I will give you a hint, it involves a national champion athlete. I will share the details as soon as they are all firmed up...How's that for creating some suspense?

CrossFit Georgetown Athletic Sports Camp

2010-06-13T13:49:00.000-07:00

When you ask most coaches in which areas they’d like to see improvements in their athletes, the majority will tell you….”They need to be FASTER!”
Whatever the game—Football, Soccer, Basketball, Volleyball…it’s all about speed and agility!!
Therefore, the objective and focus of this camp will be to improve an athlete’s game, primarily working on becoming faster as well as getting stronger. The strength training will be very specific lifts that directly relate to increasing speed.
We have lined up an amazing trainer, Landon Crooks, to oversee these camps. If your child wants to be a better athlete, Landon is the guy to make sure that happens. In addition to being CrossFit Certified, Landon also played football for Georgetown High School for four years—linebacker, captain and defensive MVP in addition to honorable mention for district 16 AAAAA. He was listed in the top players to watch by Texas football magazine. Landon ran track and was on varsity power lifting for four years.

We will have 3 different sessions. Each camp can be taken individually or you may attend 2 or all 3 of them at a reduced price. (To be paid upfront.) The athletes will track their progress and visually see their improvements. For those who take more than one session, they will have training they can (and will be encouraged) to do between the sessions to come back ready to lift heavier and run even faster.
Each session will be limited to 10 participants. Payment secures your spot. The target age for this camp is upper middle school through high school--Boys and Girls!! Contact us if you have any questions.
Dates:
June 14-25, July 12-23, Aug 2-13 (each session is two weeks) M,T,W,Th 9:30-11am
Cost: $150 for one session, $275 for two sessions (save $25), $400 for all three sessions (save $50)

Meet our New Trainer!

2010-06-04T15:18:00.000-07:00

Alright, most of you already know Landon but now he's CrossFit certified and ready to kick your butts. Oh, I mean, he's ready to train and encourage you with a smile. We are SO excited and happy that Landon will be joining our team. He will be taking the 6:30 am class and filling in as needed.

Thursday and Friday's WODs:

Thursday--BENCHMARK WOD from our challenge. First done on 3/25.

For time:

1 clean and jerk (155-rx)

1 round Cindy

2 C & J

1 round Cindy

3 C & J

1 round Cindy

continue until last rounds of:

10 C & J

1 round Cindy

CASH OUT: 50 x slam balls

Friday:

Max effort dips x 3

------

Diane

21-15-9

Deadlift (225/185)

HSPU

Oh Jeff...you really thought you could hide from me?

2010-05-28T11:18:00.000-07:00

Jeff was doing his most favorite (ahem) exercise, burpees, and decided he didn't want his picture taken. I wish I had snapped the look on his face just before he walked outside to hide from me and my camera. So because we all love Jeff (and his adorable wife Stephanie), I took his picture anyway. :)

WODs:

Thursday--

Back Squat 5 x 3

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

3 Rounds of--

25 KB swings

20 wall ball

15 KTE

Friday--

12-9-6

Deadlift

press--Rack to overhead anyhow

200m

CASH OUT:

Max Effort hanging L-sits x 3

Welcome Chris!

2010-05-25T13:54:00.000-07:00

Kim dragged, I mean invited, her husband to class with her. Welcome, Chris!! We're happy to have you join us.

WODs:

Monday

Max-Effort Ring Dips x 3

-------

"Running Jackie"

1 round of:

800m

50 Thrusters (45/35)

30 Pull Ups

-----

Tuesday

Power Cleans--10-8-6-4-2

alternated with--

Burpees--20-16-12-8-4

CASH OUT:

Ab-Wheel of Fortune

What does your gym look like?

2010-05-21T13:42:00.000-07:00

So I know I'm preaching to the choir here--so to speak--but what should a gym look like? What impresses you? What makes you want to get to work, because that's why you're there, right? To work, to sweat, to improve your health and fitness!

CrossFit gyms are known for having equipment that lets you use your body as it's intended to be used. This is in contrast to 'machines' because as you know, we believe our bodies are our machines. You don't want to sit in some contraption which forces you to move your body within the confines of the machine's range of motion. Every body that sits at that machine is not the same!

Some recent snap shots of CrossFit Georgetown. Barbells ready to be used with weights scaled to each person's ability and strength. A plyo box for jumps, step ups, box squats, balance lunges...and more. Rings for stability holds, dips, push-ups, muscle-ups, ring rows...and on and on...

Back in the corner are some medicine balls for cleans, wall balls, slams, etc. The only thing wrong with this picture is that dratted mirror which has to come down but I'm afraid of 7-years bad luck to break it. :)

There is much more in our gym not pictured, like kettlebells, jump ropes, our awesome pull-up bars and more. One glance inside CFG and you know this is a place to work hard, get fit and ultimately feel good, after you peel yourself off the floor.

Come check us out!

WOD:

Thursday:

AMRAP of:

Box Jump

Push Press

Pull-up

in--60 sec w 60 sec rest--45 seconds work/rest--30 seconds work rest. Tally your rounds!

CASH OUT: Wall squats- 1 minute of one-legged squats alt. every 10 seconds. Second minute of basic wall squat. Bragging rights to last one squatting!

Friday:

Snatch Balance 3 x 5

-----------

AMRAP of:

10 x KB Swing

5 x Goblet Squat (holding KB at chest)

in--

30 seconds--w/ 30 seconds rest

60 seconds--work/rest

90 seconds--work/rest

120 seconds--work/rest

Tally your rounds.

HAVE A GREAT WEEKEND!!

Welcome Philip and Kelly

2010-05-19T17:07:00.000-07:00

We have a couple more new people to welcome to our CrossFit family.

Philip

Kelly

Both Philip and Kelly are doing awesome! We are so happy to have you join our Dark Side class! Keep bringing the great attitudes and energy! We love it!!

WOD:

Monday--

10-8-6-4-2--FULL CLEANS

Alternated with...

50-40-30-20-10--PUSH-UPS

CASH OUT: 30 Pistols, each leg

Tuesday--

Back Squat: 3 x 5

-------

21-15-9 Deadlift

w/ 400m after each round

Wednesday--REST DAY

Keep up with your HSPU's and your squats. The Challenge is almost over!!

Happy Bob?

2010-05-13T05:41:00.001-07:00

Bob gave me a bit of a hard time this morning for not keeping up the blog, asking how long can it really take and threw my own words back at me, "You can do anything for...." So----how long does it take to update the blog...we'll see....

WOD:

7 Rounds:

6 Snatch

100 yard sprint

CASH OUT:

Groucho Walk for 1 minute

((That took me about 4 minutes--do you know how many KB swings I can do in that time?)) *huge grin*

Sorry for disappearing....

2010-05-11T10:06:00.000-07:00

So much for my resolution to keep up the blog. BUT--Good News--we are now on FACEBOOK. Search for CrossFit Georgetown and we'll have regular discussion there. I will still keep the blog updated (yeah, you've heard that one before, right?) but the Facebook page gives us another option.

**Here's Ken doing his last 400m run carrying Gwen. Ken needs something to slow him down a bit since he runs like the wind and it's not fair. :) Gwen LOVED it!

**In the next day or two I will be posting all the details for our summer athletic camp. We've been working hard on it and I think it's going to be awesome!!**

WOD:

Monday:

21 KTE and 21 KB Swing

400m

15 KTE and 15 KB Swing

400m

9 KTE and 9 KB Swing

400m

Tuesday:

Bionic

5 Rounds of--

7 Thruster (95/65)

7 Ring Dip

7 Pull-Ups

7 Burpee

Mental toughness...

2010-04-16T10:22:00.000-07:00

So, Friday's workout is what we call an AMRAP which stands for as many rounds as possible. What IS possible? That's up to YOU. There's a balance between what your body is capable of and what your mind allows you to do. Yes, I said 'allow'. Often, the mind shuts down the show before the body is really tapped out. An AMRAP workout really tests your mental toughness. It dangles this this unknown out there. You don't know how much work you're going to do. You just know how long you're going to work.

There is a magic feeling of pushing past where your body feels like it's done but your mind says...um, no, I think we have more work in us. When you're all done, you feel like you've reached the top of the mountain instead of turning around before you got to see the view!

Thursday:

Max Rep Dead Hang Pull-Ups x 3

---------

For Time:

200 x jump rope--40 x sit up--20 x burpee

150 x jump rope--30 x sit up--15 x burpee

100 x jump rope--20 x sit up--10 x burpee

50 x jump rope--10 x sit up--5 x burpee

Friday:

AMRAP in 20 minutes of:

5 Cleans (full is preferred--135/95)

10 HSPU

15 KB Swings

CASH OUT:

Yoga Holds :)

Lose Weight….NO exercise!!!

2010-04-14T15:05:00.000-07:00

Lose Weight….NO exercise!!!

No need to exercise.

Get in shape without ever setting foot in a gym

“Heavy Exercise is Discouraged” (yes it really says ‘discouraged’!)

This type of ad is all over the place for products ranging from injections to shoes and God knows what else, all claiming amazing weight loss results without having to workout. I read these ads and excessive eye-rolling commences. (I’m sure you all are surprised at this!) There is even scoffing! I mean, come ON…where’s the common sense in this? Sure, there are supplements that can fill in your nutritional gaps with vitamins and minerals but get real, you still have to eat a healthy diet and yes, you really do have to exercise.

Also, note they claim ‘weight loss’ and not a FIT and HEALTHY body. You can lose pounds and still be grossly out of shape and unhealthy. The goal should be a HEALTHY body and FIT body and to achieve this you have to MOVE YOUR BODY.

To ignore strength training and metabolic conditioning you are cheating yourself of a fulfilling life. Do you want to be old and not able to stand back up from a sitting position, like from the toilet? NO? Then you better be doing some squats. Do you want to sit up out of bed? You do? Then I suggest you strengthen your core. Do you want to play with your grandchildren? I bet you do….so you better exercise your heart so it’s strong and can keep up with what you WANT to do.

You owe it to yourself to work out. Avoiding this essential part of life is only cheating yourself. Oh, and it’s also cheating your family because they LOVE you and want you to be healthy and stick around for a long time. And being skinny and sick is not helping your lifespan.

So, get up and MOVE! It does a body GOOD!!

(by ginger—getting off my soap box. All above statements are my opinions and I’m entitled to them. Carry on….)

REST DAY--Active rest that is. Do your daily Burpees and Squats! (note today is day 24 of our Spring Challenge)

And do the twist....

2010-04-13T13:50:00.000-07:00

Ab-Twisters that is. It's good to mix up the ab work. Yes, we do a lot of sit-ups, and we basically work our core in every single workout but we like to throw in some fun ab work, like these twists, or med-ball slams, or the ab-wheel of torture. Aren't you just dying to try that out based on the name alone?

WODs

Monday--

Push Press: 3 x 5

--and--

21-15-9

Deadlift

Box Jump

Push Up

Tuesday--

5 Rounds of:

20 x Back Squat (135/95)

100 yard sprint

CASH OUT:

Snatch Balance x 30 (with a PVC pipe or very light bar--working on form and learning skill)