Welcome to Jason and Marianne

We're very happy to welcome 2 more people to our 'Dark Side' early morning class---Jason and Marianne. We're happy you're with us!! They are already doing awesome.

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WOD:

For time:

9 Press

400m

15 Push Press

400m

21 Push Jerk

400m

Cash Out:

50 Slam Balls

Group WODs

It's been so fun to have the classes full. Yes, there is some jockeying for space but that just adds to the fun and 'constantly varied'. The energy in the gym is high and good and contagious. Let's keep it up.

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REST DAY--ENJOY!

Digging Deep

There's something about Tabata Pull-Ups that makes you dig deep as evidenced by the expressions of Melonie and Colleen. I love seeing people really find the strength and stamina deep inside them....stuff they may not have even known they had. I believe we are all capable of more than we think we are. We have to believe it and find it!

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WOD:

Pull-Ups--3 x Max Reps

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Diane

21-15-9

Deadlift

HSPU

Pull Up Convention?

There's nothing quite so lovely a picture of a whole lot'a people doing pull-ups together. It just warms the heart. :) This shot is from last week's Tabata, CFG's first WOD of the year!

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WOD:

Filthy Fifty (modified slightly for CFG)

Box Jump

Jumping Pull-Up

KB Swing

Walking Lunge

KTE

Push Press

Wall Ball

Burpee

More Welcome Notices!

CrossFit Georgetown is growing and growing. Yay!! Here are a few shots we got of some of our new clients.

Welcome to Jackson S. who is doing CrossFit for an advanced Boy Scout merit certification.

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Here's Terrence who I think is still trying to recover from his first week of soreness. It gets better and better Terrence...we promise!
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Welcome to Tricia, a teacher in our midst. Thank you for the job you do educating our youth and we're thrilled you've joined us. You CAN do it! :)
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And Mario, a police officer, who also deserves big thanks for what you do to serve our communities. Whatever you do, just don't beat Melonie in a workout! (his wife!)

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WOD:

KB Swings 10 to 1

Burpees 1 to 10

~alternating~

Cash Out:

L-hangs---5 x max hold

Start em young...

This is Duncan, AKA--our middle child. :) He works really hard at CrossFit whenever he can come to the gym, whether he's joining in on the workout or helping us out getting people in and out of bands, schlepping weights, marking times...you name it. Whenever he's there though, you can count on him to work on his kipping pull-ups. Here he is during the Lumberjack 20 WOD on Christmas Eve day.

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We think it is so important to get kids involved in fitness as young as possible. The key is to make it fun so they don't know their working out...because that term has that dreaded word in it...'work'. We all need to work off steam, develop muscle and get the blood flowing. It helps every aspect of our lives. This is especially true for our youth. They spend a lot of hours in school, cooped indoors sitting at desks. They will be better prepared to apply themselves mentally if their physical body has been exhausted. They will sleep better, should eat better (stress high quality food here!), feel better and hence study better. It's a whole package!

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WOD:

Monday--Tabata Something Else

Tuesday--

Elizabeth

21-15-9

Cleans (135/95)

Ring Dips

Happy New Year!!!!

It wasn't my intention to take a 'leave' from the blog over the holidays but it happened. Life always gets so hectic, even though it's fun. One of my goals for 2010 is to update this blog regularly. I can't promise I'll be perfect but I'll do my best to update it daily during the week.

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We have had such a fantastic year with CrossFit Georgetown and already we've gained many new clients to start the year off right. In fact, 3 of our classes are now at capacity and we'll start a wait-list for anyone intestested in those time slots. (5:15 am, 5:30 pm and 6:30 pm) There are still openings in our 8:30 am class and my Tues/Wed/Thurs 9:30 am class.

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The pictures below are from a very special group workout we did on Christmas Eve morning. We did the Lumberjack 20. This is a workout to honor the soldiers who were members of Lumberjack CrossFit in Ft. Hood and fell victim to the senseless shooting that occured there. It was a COLD and WINDY morning, sleeting by the end of the workout and I applaud everyone who came out and honored these soldiers with us. It put things in perspective just before Christmas when excess is always abundant and it was good to remember that not everyone is so blessed with joy.

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One set of partners doing the run.

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Molly and Gary doing the deadlifts, Grey waiting for his turn.
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Stephanie knocking out her burpees, which I know she can't stand. Way to stick with it Stephanie!
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Bill and Grey completing the pull-ups

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All done and still smiling...or that could be because their faces are frozen.

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WOD:

Lumberjack 20

20 deadlift (275 lbs)

400m

20 KB swing (2 pood)

400m

20 OHS (115 lbs)

400m

20 Burpee

400m

20 Pull-Up

400m

20 Box jump

400m

20 Squat clean (95lb)

400m

***I should note that we did this as a partner WOD, teams of 2. Each person did have to complete 20 reps of each exercise (wt. scaled appopriately) but they could share the running, each doing 200m or taking turns...whatever they worked out. It was hard work but a lot of fun.