CrossFit Generation

Team Murph Format

Per all your requests, here is the info you need for Team Murph:

1) All running is done together as a team.  You can split up the running as you wish.  One person can run 400m and the other can run 1200m.  As long your team completes both miles, you are good to go

2) The pullups, pushups, and squats can be partitioned as your team wishes; however, only one teamate can be working at once.  For instance, a teammate performs 5 pullups and then he/she drops off the bars and then his/her teammate does 5 pullups and you can repeat this until your team gets to 100 pullups.  You can do the same with pushups and squats.

3) All 100 pullups, 200 pushups, and 300 squats must be completed before your team heads out for the last mile run.

Let me know if you have any more questions in the comments or in person.

Workout of the Day

Ladder Drills

After a thorough warmup perform the following
5 sets of:
5 Hang Power Cleans @ 80%
15 Box Jumps

Renegade Row Interval

Don't Forget to Register Your Team

A reminder to register your team for this Saturday's "Team Murph" workout at the 1 year anniversary party.  I would like to see how many teams will be participating.  Please shoot me an email, barry@crossfitgeneration.com, and let me know who your team is.  If you need a teammate, don't be shy at class.  Ask around to see if anyone needs a partner.  If you could also let me know what time you will be doing the workout, 10:00am or 12:30pm, that would be most appreciated.  Also, please register for the burpee and plank event if you are participating.  Thank you and I am looking forward to the celebration with you all.

Workout of the Day

"Tabata Something Else"

Perform 20 seconds on and 10 seconds off for 4 minutes straight for a total of 8 intervals for all exercises listed below.  Your score is the total number of reps completed for all 32 intervals of each exercise.  There is no rest between intervals

Exercises:
Pullups
Pushups
Situps
Squats

Tabata Reading

Tabata My Job

Tabata Sprints

Dr. Tabata and the Dumbbell

      3/27 Results           CF Games Training      3/28 "Daniel" Results

This is hard...but sooooo fun

Workout of the Day

"Daniel"
For time:
50 Pullups
Run 400m
21 Thrusters
Run 800m
21 Thrusters
Run 400m
50 Pullups

This makes me anxious...

A hint at the 09 Games format video ... [wmv] [mov]

Fixing the Swing

The hip action in the swing is almost identical to the hip action in a vertical jump.  Check out this video about fixing the swing.

Fixing the Swing, Jeff Martone ...[wmv][mov]


Workout of the Day

For time:
10 Swings
1 Burpee
9 Swings
2 Burpees
8 Swings
3 Burpees
7 Swings
4 Burpees
6 Swings
5 Burpees
5 Swings
6 Burpees
4 Swings
7 Burpees
3 Swings
8 Burpees
2 Swings
9 Burpees
1 Swing
10 Burpees

Athletes in Action

Workout of the Day

10 minutes of agility ladder drills

Push Press
3,3,3,3,3

3 x 30s on/30s off of DB Push Press

Workout of the Day

"Annie"
50-40-30-20-10 reps for time of:
Double Unders
Situps

Crossover of Olympic Lifting and Gymnastics

 

Click on the download to view the diagram:
Download Gymnastics-O'lifting

Workout of the Day

30-20-10 reps for time of:
Deadlifts (m:185)(w:115)
Wall Balls (m:20)(w:14)
Box Jumps (m:24")(w:18")

New Schedule Starts Today

Spring Class
 Schedule


Monday
   Tuesday
   Wednesday
  Thursday
  Friday
   Saturday

7:15am
    7am
 
                                7am
 
                       9am

5pm
         5pm
             5pm
             5pm
      4:30pm
    10am

6pm
         6pm
             6pm
             6pm
      5:30pm
 

7pm
         7pm
             7pm
 
 
 


CrossFit Generation Spring Schedule Hard Copy

Mary on the paralettes

Workout of the Day

"Lynne" modified
5 rounds for max reps of:
Weighted Pushups (m:45)(w:10)
Pullups

Record number of reps for each round.  Rest approximately 3 minutes between each round.

Olympic Lifting if so much fun

Workout of the Day

Agility Ladder Warmup

Power Snatch
3,3,3,3,3

Clean and Jerk
2,2,2,2,2

Photo courtesey of CrossFit.com

Bernadette                                        Jennifer F.

Workout of the Day

"Michael"
3 rounds for time:
Run 800m
50 Back Extensions
50 Situps

Prepping for the Games

Vince front squats 235lb for 3 reps.  Vince is one of the 5 CFG athletes that is headed to VA Beach in 5 weeks to compete in the Mid-Atlantic Region qualifiers.

Matt has been with CFG for about a month and he is already prepping for the 2010 games.  He wants CFG to "make him a beast."  Matt, you are well on your way man!

Workout of the Day

21-18-15-12-9-6-3 reps of:
Pullups
Swings
Burpees

Workout of the Day

Agility Ladder Drills - 10 minutes

Front Squat
3,3,3,3,3,3

Med Ball Core Circuit

CrossFit is my sport

We all have athletes within us that have been unleashed with CrossFit.  I was pondering, as usual, about CrossFit and the healthy competitive nature it brings out in each of us.  CrossFit is the sport of fitness.  We complete 2 benchmarks a week that measures our fitness level as well as completing max effort days to help us gain pure strength and power.  That is the beauty of the CrossFit methodology.  Everything is measurable.  We compete against others, yes, but ultimately we are competing against ourselves.  To make ourselves be better than we thought we could be.  To reach new feats of our human potential.  To achieve physical and mental capabilities that go beyond our own comprehension.  The human body can do awesome things and with CrossFit, we tap into that awesomeness daily.

Sport of Fitness Seminar...[wmv][mov]

Workout of the Day

"Betty"
5 rounds for time:
12 Push Press (135)(95)
20 Box Jumps

*Scale weight as needed

Forging Elite Families

Bernadette and her daughter BJ have been training at CFG for almost a year now.  Now her son, Dan has joined us.  Here is a photo of both of them sharing some pushup love during Saturday's workout.  Keep up the great work!

Workout of the Day

3 x 45 second on/45 second off intervals of the following exercises:
Deadlifts (135)(95)
Double Unders
Rowing
Paralette Pushups
KB Cross Chops (35)(25)

Fight Gone Bad Results and Pics

Workout of the Day

3 rounds:
Run 400m
25 Pullups
50 Pushups

Melissa C

High schoolers Ian and Neil           Matt cannot feel his legs

Workout of the Day

Sprint Drills

Power Clean [wmv][mov]
3,3,3,3,3,3

Core Circuit

Will there be a new score leader after today?

Workout of the Day

"Fight Gone Bad"

3 rounds of 1 minute intervals of each exercise.  The clock does not stop.  Achieve as many reps as you can of each exercise.  You will be assigned a counter.  If needed, we will do 2 groups.  Score the total amount of reps.

Exercises:
Wall Ball
Sumo Deadlift High Pull
Box Jump
Push Press
Rowing

Some quick news:

1) There will be additional classes added to the schedule coming soon.  An email will be sent out in the next few weeks.

2) Our 1 year anniversary party/workout will be on Saturday, April 4th.  More info on times, events, and wholesome fun will be coming soon.

I would not mess with Lauren

Workout of the Day

25 Burpees
50 Squats
50 Lunges
50 Situps
30 Squats
30 Lunges
30 Situps
20 Squats
20 Lunges
20 Situps
25 Burpees

We allow "jerks" in our gym

Not the type you first thought of, but rather the explosive overhead lift.  We are using a percentage today because I wanted to superset them with pullups.  Why, because it is only fitting :)  Enjoy the video of the benefits of push jerks.

Push Jerk Benefits ...[wmv][mov]

Workout of the Day

Ladder-5 minutes

Double Under Practice-5 minutes

*5 sets of:

5 Push Jerks @ 80%

max reps of pullups after each set

*rest approximately 2 minutes between each set

Why do you train CrossFit?

Everyone has different training goals with CrossFit.  Whether to build lean muscle, to lose weight, to get away from same old boring and monotonous routine and do something that is totally different or to get in shape for your particular sport, most will find exactly what they are looking for to get in the best shape of their lives with CrossFit.

Post to comments why you train CrossFit.  What do you like about it and what has it done for you?

Here is a video of "Kelly" from Saturday"
Kelly 3-7-09

Workout of the Day

As many rounds as possible in 20 minutes of:
10 Hang Power Cleans (115)(95)(65)
20 Pushups

Compare to 10-27-08

Warm Day for a Running Workout

Bring your fastest running shoes for this brutal benchmark workout.

Workout of the Day

"Kelly"
5 rounds for time:
Run 400m
30 Wall Balls
30 Box Jumps

Remember, it doesn't have to be fun to be fun :)

Fran Highlights 3-4-09 

Thursday Morning Deadlifts

Chuck

Mary

Workout of the Day

Complete as many rounds in 20 minutes of:
Run 200m
5 Knees to Elbows
10 Renegade Rows
15 Frog Leg Situps

Lifting Heavy Things- An Excerpt from Mark's Daily Apple

"The women carried their babies much of the time (hey, no babysitters in those days), as well as bundles of firewood, or whatever they had gathered, foraged or scavenged. The men carried heavy spears or other tools, they dragged heavy carcasses of animals they had hunted, and they moved large boulders or logs to build shelters. They also lifted themselves into trees or up onto higher ground when escaping from danger or to scout a new route. The biochemical signals created by these very brief but intense muscle contractions generated a slight surge in growth hormone and a reduction in myostatin gene expression, prompting an increase in muscle size and power; particularly fast twitch fibers."

Photo c/o CrossFit.com

Workout of the Day

Deadlift
50% x 10
75% x 5
80% x 3
85% x 2
90% x 1
Find new 3 rep max

Tabata Pushups

Bow to "Fran"

Bring your best as always and be ready for one of the hardest staple workouts of the CrossFit storms that only lasts less than 10 minutes.  As Ben put it the other day "It makes you feel like you got hit by a semi."

Here is a great Fran demo:
Fran (Greg and Annie)...[wmv]

Workout of the Day

"Fran"
21-15-9 reps for time of:
Thrusters (95)(65)
Pullups

Metabolic Pathways

There are three distinct biochemical means by which energy is provided for all human action. These “metabolic engines” are known as the phosphagen pathway, the glycolytic pathway, and the oxidative pathway.

The first, the phosphagen pathway, provides the bulk of energy used in highest-powered activities, those that last less than ten seconds.

The second, the glycolytic pathway, dominates moderate-powered activities, those that last up to several minutes.

The third, the oxidative pathway provides energy for low-powered activities, those that last in excess of several minutes.

CrossFit trains in all 3 metabolic pathways.  By doing this, you are providing your body with the stimulus variety it yearns for to continued growth and improvement and also becoming a complete athlete.

Workout of the Day

3 x 1:30 min on/1:30 min off of each exercise:
Rowing
Double-Unders
Swings (m:35)(w:25)

Congratulations Rich Ulmer

THE 7:15am class has been cancelled for this morning!!

Rich Ulmer has been training with me for 5 months for his physical training test for the FBI.  He leaves for Quantico, VA today.  He went from a score of 9 to a score of 15.  The passing score is 12.  CrossFit has definitely taken his fitness to a new level.  We wish you the best, Rich and good luck to you.

Workout of the Day

Agility Cone Drills

Hang Power Clean
3,3,3,3,3,3

Overhead Squat
3,3,3,3,3,3