CrossFit Generation

New First Friday Team Workouts

Starting tomorrow we will be starting a new addition to the CFG schedule.  First Friday Team Workouts will be implemented.  The times will be as normal, 4:30 and 5:30.  Teams will be chosen at random before the class begins.  The 1 year anniversary party team "Murph" was a huge success, so after asking some members about it, this should be a great addition.  They sure will be fun to put together.

Workout of the Day

Ladder

For time:
Row 500m
75 Squats
100 Situps
75 Squats
Row 500m

CFG Video of the Mid-Atlantic Qualifiers

CrossFit Generation MAQ Video...Quicktime player

Workout of the Day

Double Under Intervals

6 sets of:
10 DB Shoulder Press (5L,5R)
10 Ring Rows

Plank sequence

Final Results for CFG

MidAtlantic Womens Final

MidAtlantic Mens Final

This past weekend was absolutely awesome.  Kari, Vince, John, and Barry gave it there all and competed at a very high level against the most top notch CrossFit athletes in the Mid-Atlantic region.  The workouts were just as hard as they looked...even harder.  We moved weights we have never moved before and did combos that we had yet to tackle before.  There are so many people out there that are CrossFitting.  The people that compete at the qualifiers are the best in the region. Here are the final standings for CFG:

Kari- 35th out of 44
Vince- 100th out of 122
John- 66th out of 122
Barry- 38th out of 122

Vince had a back injury after the deadlift workout that prevented him from competing in the final 2 events.  He did finish the workout.  Kari did so well on all the events from Saturday and completed them in the alotted time of 15 minutes per workout.  John completed 3 out of the 4 workouts in the alotted time, just missing the snatch/pullup workout on Sunday by 9 pullups.  Barry completed all 4 workouts in the alotted time.

Thank you for all the support from our members to the 4 of us.  We had a great time and we now know what we are up against next year.  This year we will ALL train harder than the past year because I know CFG will have more competitors in 2010.

Workout of the Day

5 rounds for time:
21 Sumo Deadlift High Pulls (95)(65)
21 Pushups

Shots from the Mid-Atlantic Qualifiers

6am in the lobby                        Vince rowing calm and smooth

Vince and Kari post deadlift/du   John post deadlift/du workout

Barry post deadlift/du workout    Vince loved that foam roller

Kari looking solid on the squats            Coach's congrats

John locked and loaded                   Barry mid overhead squat

Box jumps are rough after squats      The crew after day 1

And We're Off

Virginia Beach....here we come!!  See you all next week and have a nice weekend.  We will post how everything is going throughout the weekend, so please keep checking the site for updates.

Workout of the Day

Max Reps you can complete in 5 minutes of each exercise:
5 minutes of Thrusters (65)(45)
5 minutes of Double Unders
5 minutes of Burpees

You wanted to see them...

CrossFit Games Mid-Atlantic Qualifiers Workouts
Saturday, April 25th in VA Beach

WOD #1
Row 2000m for time

WOD #2
3 rounds for time:
10 Deadlifts (m:275lb)(w:185lb)
50 Double Unders

WOD #3
For time:
Run 400m
21 Overhead Squats (m:95lb)(w:65lb)
21 Box Jumps (m:24")(w:20")
Run 400m
15 Overhead Squats
15 Box Jumps
Run 400m
9 Overhead Squats
9 Box Jumps

Bring the pain.  John, Vince, Kari, and Barry are ready!

Workout of the Day

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

A great conversation

    Jocelyn and a CFG athlete were having a conversation this week about lifting heavy weights.  The athlete asked "So what I am supposed to do with all this increased strength from lifting weights?"  Jocelyn told the story about the 3 NFL players who got stranded out to sea on their fishing boat when it sank.  Only one of them survived.  The reason they found that he survived was that he was stronger physically and mentally than the other two. 
     At CFG, we strive to get you into the best physical and mental condition possible to be able to tackle anything that life may throw your way.  Preparing for the unknown is one of our mantras because you never know what will be thrown at you in life.  So next time you ask yourself why you train with CFG and why you put yourself through the riggors of our workouts, the answer is simple, you are doing it to be the best you can be so that you will be ready for anything...and it is so much fun too!

 

Michelle A. overhead squatting for the first time.  Nice job Michelle!!

Workout of the Day

3 rounds for time:
Run 600m
25 Box Jumps
25 Pushups (chest to floor)

The Overhead Squat

Want to work your "core"?  Than the overhead squats is what you should be doing.  The overhead squat is the ultimate exercise for mid-line stabilization.  It is, however, a very humbling movement.  Let's see how we do with them today.

c/o of CrossFit.com

Overhead Squatting Safely...[wmv][mov]

Workout of the Day

Ladder

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

Perform 5 strict pullups after each set.  Focus on getting your chest to the bar.

1 week until the games...

Kari, Vince, John, and I have been training 2x a day every Saturday for the past month in preparation for the regional qualifiers of the CrossFit Games this coming Saturday in Virginia Beach.  Here is a video of our final workout.  We are taking a light week to rest up our bodies so we are in peak condition for the 4 events taking place.

Workout of the Day

"Charlie"
5 rounds for time:
10 Clean and Jerks (115)(75)
20 Burpees

compare to 1/26/09

 

Shooting Down Excuses

Shooting Down Excuses
an excerpt from Mark's Daily Apple


Workout of the Day
"Cindy"
As many rounds as you can do in 20 minutes of:
5 Pullups
10 Pushups
15 Squats

Strong Women Rule at CFG

             Jen F.                                              Lauren

           Jen K.                                               Melissa

                               Fran results from 4/15

Workout of the Day

3 rounds for time of:
Run 800m
20 Deadlifts *(185)(115)

*Scale weight as needed

The Truth About Eggs

Eggs No Harm to Health

Workout of the Day

6 sets of:
10 Dumbbell Snatches (5L,5R)
10 Ring Rows
10 Weighted Pushups
Rest approximately 1 minute between each round

Key dumbbell snatch points are:

• Maintain an athletic starting posture, with the dumbbell between the legs.

• Explosively snap the hips and knees upward

• Lead the pull with the elbow to direct the dumbbell

         overhead while keeping it close to the body.

• Finish with the chest high and the eyes focused

         forward

Dumbell Snatch tri-panel...[wmv]

Workout of the Day

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

Bernadette getting under the bar during cleans

Results from 4/14 workout

Handstand Pushups Galore

Chuck                                             Dan and Steve

Jenn in the bands                            Jimmy

Ben                                                    Kari

Workout of the Day

For Time:

Row 500m

50 Burpees

50 Box Jumps

50 Double Unders

Row 500m

Workout of the Day

Agility Ladder

Clean Skill Transfer Exercises

Power Clean

75% x 5, 80% x 5 x 2, 85% x 3 x 2, 90% x 2

Perform 5 Handstand Pushups after each set

"JSP" Results                    Max Thruster/Pullup Numbers

 

CF Games Training 6am

Happy Birthday, Kevin

Kevin has been with CFG since last summer and is one of our strongest athletes.  He has a 405lb x 3 rep deadlift and a 210lb x 3 rep Hang Power Clean.  He always brings a solid energy and tenacity to all the workouts. 


Workout of the Day

5 rounds of:
Max Rep Thrusters *(95)(65)
Max Rep Pullups
Rest 3 minute between each rounds

Record number of thrusters and pullups each round.  Your score is the total of both for all 5 rounds.

*Scale weight as needed

Happy Birthday, John

Today is John's 30th birthday.  John has been with CFG since the summer of 08 and he will be competing in the Regional Qualifier for the CrossFit Games in VA Beach.

Workout of the Day
For time:
Run 800m
20 DB Power Clean and Lunge
Run 600m
16 DB Power Clean and Lunge
Run 400m
12 DB Power Clean and Lunge
Run 200m
8 DB Power Clean and Lunge

It is supposed to rain today, however, if it is manageable for doing the running portion we will do it.  If not, I will make the adjustments as needed.  Dress as needed.

Happy Birthday, JSP

Workout of the Day

"JSP"
21-18-15-12-9-6-3 reps for time:
Wall Ball
Swings
Burpees

Workout of the Day

5 rounds for time:
Run 400m
20 Double Unders

Hatboro-Horsham Football Team Workout

Weights available:

Bench Press

80% x 4 reps, 85% x 3 reps, 95% x 1 reps x 2 sets

4 sets of:

5 Heavy Push Presses

10 Burpees

Weights unavailable:

6 sets of:

15 Clapping Pushups

15 Jump Squats

The "Team Murph" Movie

Team Murph Workout. QuickTime Player

Team Murph Workout. m4v

YouTube is being a pain with my video and I am unable to download it.  I will work on that when I get home.

 Workout of the Day

"Nasty Girls"
3 rounds for time:
50 Squats
21 Pullups
21 Weighted Pushups(35-45)(10-25)
10 Hang Power Cleans (135)(95)

Just a reminder that we will be away in Indiana for Jocelyn's uncle's funeral from Tuesday until Thursday.  There will be no classes on Tuesday evening, Wednesday evening, and Thursday morning.  Thank you for understanding and for your thoughts and prayers.

Thank You

A very grateful thanks to everyone who came out to our 1 year anniversary party.  It was a huge success and we hope that you all had a great time.  You have made our dream come true and we cannot thank you enough for all your dedication, hard work, and commitment.  Awesome work with the Team Murph and congratulations to John and Jen Kenny for winning the event.  I will be making the video today and will post it tomorrow. 

Workout of the Day

3 x 45 second on/45 second off intervals of each exercise.
Complete 1 exercise interval at a time:
Push Press (75)(55)
Rowing
Swings (55)(35)
Box Jumps

Prepare for lactic acid accumulation!!

Happy 1 Year CFG

Thank you to everyone who has been a part of our affiliate for the past year.  Without your dedication to CrossFit and CrossFit Generation, we would not have such an awesome affiliate and community.  We could not ask for better athletes and we look forward each and every day to training and furthering your fitness goals.  Here's to you and more great years together with CrossFit Generation.

Workout of the Day

Team "Murph"

Teams of 2 (1 male/1 female) must complete the following as a unit:
1 mile run
100 pullups
200 pushups
300 squats
1 mile run

You may partition the exercises as you wish.  Only 1 team member can be working at a time.

Here is some information on Lt. Michael Murphy for whom this workout is dedicated to:

http://www.nytimes.com/2007/10/22/us/22medal.html?_r=1&ref=us

 

http://www.navy.mil/moh/mpmurphy/pg.html

Your New CrossFit Generation T-Shirts

Will be ready for purchase tomorrow at the 1 year party and anytime after that.

Workout of the Day

Ladder

Deadlift
10, 8 reps warmup with light weight
2 x 5 reps @ 80%
3 x 3 reps @ 85%

Perform 10 Ring Dips after each work set.  If you cannot do standard ring dips, perform negatives instead.

A new lady for you

Workout of the Day

"Jackie"
for time:
Row 1000m
50 Thrusters (45)(35)
30 Pullups

We are all set for the party and the 10am Murph is full.  If you plan on doing the workout, please let me know.  There are spots in the 12:30pm and also for the burpee event and plank event.  Come hungry.  I ordered the food today.  Don't eat before Murph, though. Baaaaaaaad idea :(

The Little Secret of CrossFit Success

A fellow affiliate wrote an article about a little secret of CrossFit success.  He mentioned some  of the physical components that encompass CrossFit: Weightlifting, Gymnastics, Nutrition, and Running and talked about how being great at one will help you in other areas.  Though he is not totally wrong at all with that notion, he said that the little secret is actually you. Here is my take on it.
    You are the reason for your success.  It is your drive, will, determination, dedication to push harder than you ever thought possible.  It is the desire to be excellent and to strive to be better than you were before.  We are meant to be great in so many ways and physically and mentally capable of so much.  CrossFit is not just a fitness program.  It is a way of life.  They say that they are "Forging Elite Fitness".  I say they are forging much more than that.

Workout of the Day

3 rounds for time:
Run 400m
35 Swings (55)(35)
35 Double Unders

 

The ladies hitting some 28" box jumps