CrossFit Generation

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)

 

Sprint Conditioning Addition on Thursdays

    Our programming at CFG is always evolving and we are always looking to enhance and make it even better.  With that said, we will be adding in some type of sprint training on Thursday in addition to the gymnastics work.  You all know I push sprinting as one of the best, if not thee best, form of conditioning.  Preferably, it would be up a hill, but all in all, sprinting in some form is #1 in my book.  We don't do enough of it so it will be done on Thursdays now.  Thank you.

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DAILY TRAINING

Part I

Handstand Pushups (kip will be taught for those interested)

5 x 3-5 reps with partner assist if needed

Part II

L-Sits on Rings

10 x 10 second holds

Part III

5yd cone shuttle sprints

5 x 20 seconds with 40 seconds rest between efforts.

Revamping the goal board

    It is time to erase the goal board and start with a clean slate.  We have a lot (as you may have noticed) more athletes at CFG since we moved and I would like for anyone who would like to place some goals on the board to please feel free.  It will be completely erased tomorrow, Thursday, so start thinking of some goals for 2012.  Of course, your coaches are here to help you with your goal setting, so don't be shy to ask us.  Thank you.

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DAILY TRAINING

5/3/1

Power Clean (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 broad jumps after the first 3 sets of Power Cleans

Conditioning

For reps:

2 minutes Hang Power Cleans @ approximately 65%

Rest 30 seconds

2 minutes Burpees

Rest 30 seconds

2 minutes Double-Unders

Record all 3 rep numbers on board

DAILY TRAINING

AMRAP in 15 minutes:

10 Pullups

15 Swings

200ft Plate Carry around gym (45)

10 reasons why women should stay away from lifting weights (I love sarcastic articles)

1. You might break a nail.

2. You could even bruise a male ego or two.

3. You’ll eat properly and still be able to lose fat. Work of the devil!

4. You’ll look more like an athlete and less like a runway model. Skeletal is sexy, right?

5. You’ll be able to lift heavy things without asking a man for help, thus upsetting the balance of the universe.

Continue reading the next 5 reasons.

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DAILY TRAINING

5/3/1

Back 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 Ring Dips after the first 3 sets of Back Squats

Conditioning

5 rounds for time:

5 Thrusters (135)(85)

25 Lateral Jumps over barbell