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!! :)

How sweet it is….

The sight of a gym ready for action. That's a a lot of weight waiting to be lifted.

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WOD:

Tuesday--

Push Jerk 3-3-3-1-1-1

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5 Rounds of--

40 Double-Unders (80 singles)

20 Push-Ups

20 Jumping lunges (10 ea leg)

Wednesday--REST DAY--Enjoy!

Determination

Much of what gets a person through a CrossFit workout is determination. I love catching it on film, as I did here with Marianne. She is DETERMINED to push hard and leave it all out there. By doing that, committing to the effort, she gets results. That's what it's all about. There's nothing sweeter than getting back what you put in.

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If you are not getting the results you want, are you putting in the effort your goals require? Be honest with yourself, you don't deserve any less.

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The start of another week of WODs:

Skill work: KB snatch and cleans

WOD:

40 KB swings

20 Pull-Ups

400m

30 KB swings

15 Pull-ups

300m

20 KB swings

10 Pull-Ups

200m

PNF Stretching--quads, hams, hips

Yay, made it another Friday!

Everyone worked so hard this week. Well done!!!

Julie, Kelly and Kim (and Marianne not pictured) really work the GIRL's side of the gym every morning. Special shout out to Kelly who RX'd the weight in this morning's workout. Way to go, Kelly. I'm proud of you!

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Julie and Kelly getting their push-ups done!

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WODs:

Thursday--

Cleans 5 x 3

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12-9-6

Deadlift (225/185)

Rack to Overhead anyhow (135/95)

200m after each set

Friday--

21-18-15-12-9-6-3

Front Squat (95/65)

Push-Up

Sit-Up

CASH OUT:

5 TGU each side

**Have a great weekend, everyone.