CrossFit Generation

GIST Benefit Ball

    Stephanie Levitt is planning the GIST Benefit Ball with her sister Julie in memory of their father who suffered from GIST.  GIST is a rare form of cancer for which there is no cure and no research money is provided by the American Cancer Society.  The ball is on Saturday February 18 from 7-10pm.  It is a semi-formal/formal event.  There will be dancing, appetizers, wine/beer, raffles, silent auctions, an art auction, casino tables, and a photo booth.  Proceeds will go to Fox Chase Cancer Center for GIST research.  Please contact Stephanie if interested in donating or purchasing tickets: stephaniehbecker@gmail.com.  Thank you.

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DAILY TRAINING

5/3/1

Floor Press (add 5lbs on to your previous training max)

45% x 5, 55% x 5, 65% x 5, 75% x 5, 85% x 5+

-Perform 10 Strict Pushups after the first 3 sets of Floor Press

Conditioning

Tabata Mash

8 minutes of 20 seconds on/10 seconds rest alternating between:

DB Push Press (40)(25)

*DB Lunges (40)(25)

*1 DB used and peform 1st interval with left leg and 2nd with right leg.  Continue to alternate each set.

 

 

Persistence

    I am sure most of you know that Robin achieved double-unders on Tuesday night.  It is a skill that just was not clicking, but Tuesday proved otherwise.  Congratulations to Robin on her achievement.  She did not back down from learning them and she practiced and practiced to get them and finally it happened.  To reach a goal, you MUST be persistent and never give up.  If you want it, go after and put in the time. 

    Another shout out goes to Rich W who achieved a 185lb Snatch on Wednesday morning.  Rich has been working with me for 3 months on Snatch training and he achieved a 20lb PR.  He was persistent in reaching that goal and he was confident going in to his new max attempt.  Check it out.  Aggressive turnover.  Junk Yard Dog.  BOOM!

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DAILY TRAINING

Part I

30 Strict Ring Pullups

Part II

Barbell Rollouts

5 x 5 reps

Part III

8 x 30yd suicides

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Mark's Daily Apple posts about Why You Should Eat Leafy Greens.

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DAILY TRAINING

5/3/1

Power Snatch (add 5lbs on to your previous training max)

45% x 5, 55% x 5, 65% x 5, 75% x 5, 85% x 5+

-Perform 10 Wall Balls after the first 3 sets of Snatches.

Conditioning

21-15-9 reps for time of:

Power Snatch (95)(65)

Box Jumps (24)(18) - Games Style

Compare to 8/12/11

 

Community Outreach

    CFG had the pleasure of speaking at the Beth Or Congregation this past Sunday about CrossFit Generation and leading a healthy lifestyle.  Jay and Deb Runkel were the hosts and we appreciate the opportunity to speak to their community.  If anyone is interested in CFG doing a similar presentation at a local establishment in the area, please let us know.  It is a great way to spread the word about how we are changing lives and building a special family at CFG.  Thank you.

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DAILY TRAINING

3 Rounds for reps:

1 minute Ring Dips

Rest 30 seconds

1 minute Pullups

Rest 30 seconds

1 minute Double-Unders

Rest 30 seconds

1 minute Abmat Situps

Rest 30 seconds

Score is total reps

Compare to 5/4/11

DAILY TRAINING

Agility

Ladders

5/3/1

Front Squat (add 10lbs on to your previous training max)

45% x 5, 55% x 5, 65% x 5, 75% x 5, 85% x 5+

-Perform 10 Jumping Lunges (5 each leg) after first 3 sets of Squats

Conditioning

For Reps:

Hang Squat Clean x 15 seconds

Rest 15 seconds

Hang Squat Clean x 30 seconds

Rest 30 seconds

Hang Squat Clean x 45 seconds

Rest 45 seconds

Hang Squat Clean x 1 minute

Rest 1 minute

Shoulder to Overhead x 15 Seconds

Rest 15 seconds

Shoulder to Overhead x 30 seconds

Rest 30 seconds

Shoulder to Overhead x 45 seconds

Rest 45 seconds

Shoulder to Overhead x 1 minute

Suggested weights- M: 115 W: 75

 

CrossFit Generation Featured on the CF Games Website

    CrossFit Generation has been featured on the CrossFit Games website.  Please click on the link below to view the video.  This is awesome exposure for CFG and thank you all for being a part of our amazing community of athletes.

CrossFit Generation Gets Ready

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    We have a plethora of CFG womens' t-shirts and a few tank tops left from our last order.  These shirts on sale now for $15 each and 2 for $25.  If you would like stock up on some CFG gear and be able to wear them each day you train, get them while they're hot.  Thank you.

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DAILY TRAINING

"Helen"

3 rounds for time:

Run 400m

21 Swings (55)(35)

12 Pullups

Saturdays @10am Open Games Training Reminder

    We are only 27 days away from the first CrossFit Open WOD being announced.  It feels like we just did the Open from last year and it is just around the corner.  Our competitors have been training hard on Saturdays together and we will continue our journey to the Open with our Open Training this Saturday at 10am.  Regular CrossFit classes will be at 8am and 9am only.  Thank you.

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    The lost and found box is overflowing and we need to do something about it.  If you are missing any gear, please check the lost and found.  If items are not claimed by the end of next Friday, we are going to donate them to goodwill.

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DAILY TRAINING

5/3/1

Shoulder Press (add 5lbs on to your previous training max)

45% x 5, 55% x 5, 65% x 5, 75% x 5, 85% x 5+

Perform 15 Ring Rows after the first 3 sets of Shoulder Press

Conditioning

For time:

40 Pushups (chest to disc)

Row 300m

30 Pushups (chest to disc)

Row 200m

20 Pushups (chest to disc)

Row 100m

10 Pushups (chest to disc)