CrossFit Georgetown Sports Camp

This past summer, CrossFit Georgetown ran a 10-week sports camp for a group of local teenage boys. The programming was designed to increase their strength base and maximize their metobolic conditioning. These boys are all involved in middle school sports (football and basketball) as well as Select club sports (soccer and baseball). Their goals were to get stronger, be faster and move toward that sought-after 6-pack...which I'm sure had nothing to do with middle-school girls. :) Initially, we had a group of 6 as sort of a 'beta-group'. But two boys, Greyson and Hayden, stuck with it all summer and their results show the fruits of their labor.

Greyson doing kipping pull-ups.

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Hayden bench pressing. You don't see much bench pressing in CrossFit's normal programming. We added it for the boys as they were focused on football. And...boys just LOVE to bench press.

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Box jumps. We tried to give them moves that involved a lot of explosive power output.

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Ah, the other thing boys love...squatting! We worked very hard to work on their form to protect their back and their knees. Their mechanics in all the lifts greatly improved.

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Deadlifts! Probably the most functional power lift and one which directly correlates to gaining speed and power. Also another technical lift which required constant form corrections.

---Two lifts not shown with photos that the boys worked on all summer as well are the press and the hang power clean.---

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We'll be watching these boys to see how they progress. They increased their weight on all the lifts, many at a great rate after getting their form dialed in. Now we can't wait to see them on the fields and courts! We've already seen more powerful kicks, greater foot speed and overall improved strength. We're looking forward to working with them again in the off season from their sports.

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WOD:

The Chief

5 rounds---

AMRAP in 3 minutes of:

3 cleans

6 push-ups

9 squats

**Rest 1 minute between rounds.

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--and another one--

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21-15-9

Deadlift

Pull-up

*run a 400m between each round...ending with a sprint to the finish!

Welcome Bob and Colleen!

This welcome is overdue as Bob and Colleen have been with us since before the summer. Their dedication is inspiring and I know they motivate others. We can't imagine not having them as part of our CrossFit family.

Without going into full detail, Bob's progress has been no less short of astounding. He has very specific physical limitations with his shoulder and the mobility he's gained through CrossFit has shocked his doctors and broken through barriers others told him he'd have. He's one of the most determined people we've worked with. We have NO doubt he will reach his goals and then make new ones and reach them as well. We'd happy to be part of the journey.

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WOD:

21-15-9

Deadlift

Pull-Up

*With 400m done between rounds.

Maximum Effort!

Maximum Effort! – the athletes of CrossFit Georgetown will be focusing on increasing their strength over the next few months as we incorporate Coach Michael Rutherford’s Maximum Effort Black Box methodology.

Several other CrossFit affiliates across the country have been using this method to help their clients greatly increase their strength which ultimately allows them to perform their CrossFit workouts with more power, stamina and intensity. In other words, increased work capacity at constantly varied functional movements performed at high intensity…and this is the secret to CrossFit’s success!

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WOD:

3 x 5 Hang Power Clean

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For time:

10-9-8-7...1 -- Box Jumps

with...

1-2-3-4...10 -- Ring Dips

*Rep scheme running in opposite directions so first round is 10 box jumps with 1 dip and the last round will be 1 box jump and 10 ring dips.

Welcome Cody!!

Yay, another new member of our CrossFit family....Cody! She plays golf for Southwestern University here in Georgetown and she's a soccer player, so of course she fits right in. Mostly she's jumped in and attacks her workouts and we're very happy to have her.

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WOD: One round for time--

20 KTE

30 OHS

40 Wall Balls

50 Burpee

60 KB Swings

Molly's kips

Molly has really been working her kipping pull-ups and has been doing great. Here's an example of her efforts.

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WOD:

Press: 3 x 5

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21-15-9

Deadlift

400m

Welcome Austin...

We'd like to welcome Austin who's joined our crew. He is a hockey player and real go-getter. Thanks for coming on board, Austin!

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WOD:

5 Rounds of:

400m

15 x Thrusters

Dana's better half.... :)

I thought it only fitting to put Rebecca on here since Dana (her husband) got all the attention of the last blog with his keys. :) Rebecca has been doing great at CrossFit and is really pushing to go heavier and increase her intensity. Go Rebecca and I hope Dana cleans out his car.

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WOD:

Squats --- KB Swings --- T-Push-Ups
80 ------- 40 -------- 20
64 ------ 32 --------- 16
50 ------- 24 --------- 12
32 ------- 16 --------- 8
16 ------- 6 --------- 4