Sometimes those warm-ups hurt...

After a couple of brutal workouts, even the warm-up can bite you.

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WOD:

Monday--

5 Rounds of:

7 Pull-Ups

30 KB Swings

7 HSPU

CASH OUT: Tabata Squats

Tuesday--

Thruster 3 x 5

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10-9-8-7…..1

Thruster (95/65)

Burpee

KTE

Motivation and a note from Iraq!

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!

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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.

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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?

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! :)

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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?

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. :)

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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!!

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.

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WOD:

Thursday--

Press 3 x 5

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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?

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)

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WOD:

OHS

3 x 5

(All RX depth, even if all you can do is the PVC pipe!)

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5 Rounds:

10 Deadlifts (225/185)

10 Pull Ups

10 Burpees

CASH OUT:

Mermaid Twists (ask Jason) :)

CFG lifts Barbells for Boobs...

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.

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Way to represent!!

(L to R) Dana, Molly, JJ, William and Josh

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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!! :)