The aftermath …

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!

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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.

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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 ...

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.

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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. :)

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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!

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!

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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 --

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.

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

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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!

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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?

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.

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Excuses are weak thoughts

Excuses are opportunities lost

Excuses are road blocks to your goals

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

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

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WOD:

Tuesday--

Press 1-1-1

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

1-

5 HSPU

15 Wall Balls

2-

5 ring dip

15 KB swing

3-

5 ring push up

15 box jump

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You don't need to be a superhero …

… 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.

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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! :)

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WOD:

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

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Mini-Mr. Joshua

5 rounds of:

200m

15 Sit-Ups

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

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A late welcome to Kurt

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.

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

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WODS:

Monday--

Today's WOD:
Deadlift 5-3-1@75%-85%-95%
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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