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

Are you rolling?

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. :)

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REST DAY!!

Congrats to JJ

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!

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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...

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?

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

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Monday:

Deadlift 3-3-3

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G.I. Jane

100 x burpee pull-ups

*10 minute cut off

Reminder: FREE Foam Rolling Clinic

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.

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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.

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Hope to see you!