CrossFit Generation

Dip and Drive

Push Press 7x3 WOD...[wmv][mov]


Workout of the Day

Push Press
50% x 3
75% x 3
77.5% x 3
80% x 3
85% x 3
Go for new 3 rep max

then

3 x 30 second conditioning circuit of:
DB Push Press
Box Jumps

A Collection of CFG Athletes

 

Workout of the Day

"Cindy"
As many rounds in 20 minutes of:
5 Pullups
10 Pushups
15 Squats

Filthy 50 Results

New CFG athletes          That is what it does to you, Neil
Dawn and Robbin

Workout of the Day

4 x 1 minute rounds at each exercise:
Row
Windmills
High Knee Jump Rope
Hand to Hand Kettlebell Swings
Situps

Just some thoughts for the day about integrity in regards to training.  I feel that all of our athletes at CFG train with integrity.  You always go at everything with the utmost intensity and we will always give you the best coaching we can give.  Jocelyn and I value everyone at our gym and all we want is for you to get better and achieve the results you want.  One of the things I like to think about is that every time you leave our gym, we hope that you have gotten better in some aspect.  Whether that is getting a better time, lifting more weight, or achieving a new exercise feat such as pullups or double unders.  Sometimes the body just does not have it and you might not get a PR in something, but at least know that you came in and gave it your all no matter what.  We never want you to go backwards, but we always want you to go at everything with all your might and try your best...we know you always do!

 

Time to improve those thrusters

 

c/o Performance Menu

Workout of the Day

Front Squat
3,3,3,3,3

Hang Power Snatch
3,3,3,3,3

It is time to get filthy again

I know everyone loves this one.  Let's have some fun and get another PR :)  Here is a clip from the Filthy 50 at the certification seminar I attended back in November 2007.

Filthy Fifty...[wmv][mov]

Workout of the Day

"Filthy 50"

50 Box Jumps

50 Jumping Pullups

50 Swings

50 Walking Lunges

50 Knees to Elbows

50 Push Press

50 Back Extensions

50 Wall Balls

50 Burpees

50 Double Unders (sub tuck jumps if needed)

Intensity is Power

Power can mean a lot of things, but at CrossFit, Power is defined by intensity.  Watch this clip about CrossFit and intensity.

Intensity...[mov] [wmv]


Workout of the Day

*4 x 30 second/30 second off intervals at each station:
Row
Jumping Ring Dip
Double Kettlebell Deadlift
Med Ball Chest Pass
KB/DB Cross Chops

*Athletes will stay at each station until all 4 rounds are completed.

CrossFit Movie Trailer

This movie trailer makes me so stoked for the CrossFit Games coming up.  There are 5 of CFG's athletes competing in the qualifer round in VA Beach this April and they are Kari, Vince, Ben, John, and myself.  Here is a quick clip from the CrossFit movie coming out soon.

CrossFit Movie Working Trailer [wmv] [mov]


Workout of the Day

As many rounds in 20 minutes of:
5 Box Jumps
10 Swings
15 Pushups

"Karen" Results

Workout of the Day

7 sets:
3 Turkish Get-ups per side
5 Strict Pullups

Get-up Sit-up, Jeff Martone...[wmv][mov]
Turkish Get-up Part 2, Jeff Martone...[wmv][mov]
Turkish Get-up Part 3, Jeff Martone...[wmv][mov]

A New Lady

We are going to start throwing in some new benchmark workouts.  This one does not seem like much, but it is a bear!  Enjoy.

Workout of the Day

"Karen"

150 Wall Ball Shots for time

Power

Workout of the Day

3 x 1 minute intervals of each:
Rowing
Ring L-Sits
Deck Squats
Moving Planks
Bent Arm Hangs
Lateral Cone Hops
Squat Thrusts

Angie Results

Nice job to everyone yesterday.  I am so proud of all of our CFG athletes.  We are growing in numbers everyday and I appreciate all of our athletes that spread the word about us.  Thank you.

Workout of the Day

Power Clean
3,3,3,3,3

Shoulder Press
5,5,5,5,5

You are only as strong as your weakest link

We all have exercises that are our nemesis.  These are the movements that we struggle with the most and find them hard to conquer.  Well, the only way you will get better or stronger at something is if you practice and work on them.  This could be speed on the olympic lifts, kipping pullups, or rise of the hips and shoulders at the same rate during the deadlift.  Whatever your weakness is, work on them.  You will only make yourself better.  Come in earlier to CFG and play around and utlilze the extra time you have to work on your weakness.  So conquer those pullups, power through those thrusters, and and get those elbows around on those cleans.  Remember, you are only as strong as your weakest link!
I bet everyone is thinking about how much they loathe thrusters right now :)

Workout of the Day

"Angie"

For time:
100 Pullups
100 Pushups
100 Situps
100 Squats

One of my favorites...

Workout of the Day

"Helen"
3 rounds for time:
Run 400m
21 Swings (55)(35)
12 Pullups

Oh yeah, Happy Valentine's Day.

Jenn getting under the bar

Workout of the Day

Perform as many rounds as possible in 20 minutes of:
Run 200m
10 Burpees
20 Double Unders

Stretching

It is very important to stretch.  However, many make the mistake of static stretching prior to exercise.  This is what you don't want to do.  Static stretching inhibits force/power production by a muscle by placing it beyond it's yield point and not placing it through a full range of motion.  Exercise is about movement and only by placing your body through dynamic movement will you warm up your joints and muscles efficiently, thus preparing them for a workout.  The best type of stretching is Proprioceptive Neuromuscular Facilitation also known as PNF.  PNF involves tricking the muscle into thinking it is being statically stretched when you are passively stretching a muscle through isometric contractions.  PNF stretching has been proven to greatly increase a muscle/joints range of motion and help improve performance in athletes.  Even though we cannot do PNF stretching as a group, if anyone would like to learn more about it, please let us know.

Workout of the Day

Agility Ladder

Push Jerk
50% x 5
75% x 3
85% x 2
90% x 1
Go for new 3 rep max

Power Elizabeth

Today we will be doing "Elizabeth", but instead of doing full squat cleans, we are going to do power cleans.  Once we start implementing heavy front squats, we will then be able to start doing full squat cleans.  Enjoy the video.  Oh yeah, and how sweet is CF San Diego's facility? Someday everyone, someday!

Power Elizabeth Video

Workout of the Day

"Elizabeth"
21-15-9 reps for time of:
Power Clean (135)(95) Scale as needed
Ring Dips

The style will be the same as "Fran".  We will have heats set up and everyone will be assigned a counter.  Bring it on!

Holy Squats, Batman

Workout of the Day

Tabata Time
Rowing
Wall Balls
Box Jumps
Swings
Side Planks

Tabata: 20 seconds of work, 10 seconds of rest for 4 minutes straight.  8 intervals total.

We know Squat!

Since we have acquired another squat rack, we are going to start cycling in back, front, and overhead squats.  Also, this will serve us all better when we are going overhead.  We do only have 2 racks, so please be patient when in your groups.  I am pumped to be able to have CFG athletes squatting finally!

c/o Performance Menu


Workout of the Day

Introduction to the back squat, breathing, and proper spotting

Back Squat
3,3,3,3,3,3
Find a 3 rep max on your last set

Finish with 40 Pullups (yes, the pullup bars have been fixed)

Bring on the warm weather

I don't know about anyone else, but I cannot wait for the weather to get warmer so we can open up the CFG garage door and let loose to the streets.  It is supposed to be nice today, so it may call for an opening of the door sometime in the morning.  We shall see :)

Workout of the Day

Agility Ladder

7 sets of:
3 Hang Power Snatches (choose a weight that is heavy, but manageable)
10 Weighted Pushups

Workout of the Day

"Grace"
30 Clean and Jerks for time
(m:135lb)(w:95lb)


A reminder that class is at 6:15pm tonight!

Congrats...

to all the new deadlift PR's last night.  I will post the video tomorrow!

Workout of the Day
"Black Widow"
As many rounds on 20 minutes of:
5 Box Jump Burpees
10 Double Unders (30 singles if needed)
20 Jumping Lunges

A reminder that the Friday night class is at 6:15pm this week!

Time to pick things up....literally

Watch this clip for form

Deadlift Lecture Clip

Workout of the Day

Agility Ladder

Deadlift
50% x 10
75% x 5
80% x 3
90% x 1
Go for new 3 rep max

Strong Sisters

Jen K and Lauren P train frequently together at CFG and are great athletes.  Nice work ladies!

Workout of the Day

7 Rounds for time:
10 Hang Power Cleans
10 Pullups

Introducing...

The newest edition to the Weidner and CrossFit Generation family.

Ava Catherine.  Born January 31st @ 7am.


Workout of the Day

4 x 30 seconds on/30 seconds off of each exercise:
1) Swings
2) Rowing
3) Barbell Shoulder Press (m:65)(w:35)
4) Ring L-sits