CrossFit Generation

Push Presses at the 7am

The "Rookie"                                            Mike "Monte"

Cochese McGrok                                                 Bern

               Mary                                                Carol

             

             The "Chief"                                       Results

Happy Halloween, everyone.  We will see you on Monday.  Enjoy the benchmark. We are definitely going to enjoy our time with the "master", Coach Mike Burgener.

Workout of the Day

"Helen"

3 rounds for time:
Run 400m
21 Swings
12 Pullups

Happy 30th Birthday, Kari!  30 birthday burpees for all classes :)

CrossFit Generation and "Cheers" lyrics

Recently I had a brief chat with a couple members about how we all gather at CFG to take on the workout of the day together and we would never push ourselves, like we do at CFG, by ourselves.  This togetherness, or community as we like to say, is one of the many reasons a lot of you are increasing your fitness levels and taking them to new heights.  For some reason, the "Cheers" theme song popped into my head.  I don't know why, but some things don't need an explaination.  The lyrics to "Cheers" somewhat embodies our community and friendships we have forged in the past year and half and how we are all in this together.

"Making your way in the world today takes everything you've got.
Taking a break from all your worries, sure would help a lot.
Wouldn't you like to get away?
Sometimes you want to go, where everybody knows your name,
and they're always glad you came.
You wanna be where you can see, our troubles are all the same
You wanna be where everybody knows your name.
You wanna go where people know,
people are all the same, You wanna go where everybody knows
your name."

What are your thoughts?  Favorite line?  Post to comments if you'd like.

Workout of the Day

Ladder

Strength

Push Press
3,3,3,3,3

Conditioning

3 rounds:

10 DB Thrusters

10 Burpees

Progressive Overload: Why you become stronger and better your times

Progressive overload is "the magnitude of a specific training stimulus that must be continually increased (or modified in certain other respects) over the long term to produce gains". -Olympic Weightlifting by Greg Everett

This overload is the direct reason you get stronger and better your times.  When a stressor/stimulus, in this case exercise, is placed on the body, it will adapt to the stimulus that is placed on it.  Without this overload, your body will never adapt and get stronger or better.  Your body has a natural survival mechanism and it will do whatever it can to survive when stress is placed upon it.  You have heard the phrase "What does not kill us only makes us stronger".  Well, that is another way of speaking about progressive overload.  Your body will adapt to this overload and become stronger in the specfic training pathway in which you are training.  With CrossFit and it's broad spectrum of training capacities, you will see increases across the board in many areas and the adaptation and growth that comes with high intensity exercise and of course, 100% hard work and effort.

Kari with a solid aggressive pull


Workout of the Day

4 x 1 minute intervals @ each exercise:
Row
Double-Under
MB Frog Leg Situps
Ring Support Leg Lifts

Holy "Karen" results, Batman

It must be something in the water.  Nice PR's everyone.

Workout of the Day

Strength

Hang Power Clean
2,2,2,2,2,2

Conditioning

10-9-8-7-6-5-4-3-2-1 reps of:
KB Swings
Kipping Pullups

How Our Modern Lifestyle Causes Vitamin and Mineral Difficiencies by Fitness Spotlight

What Does It Mean To Be Fit by Mark's Daily Apple

Check out this video of this girl 

Watch live video from California Weightlifting Fund on Justin.tv

Workout of the Day

"Karen"

150 Wall Balls for time

Check out this video on Karen and proper Wall Ball execution.

Wall Ball/Karen...[mov][wmv]

Class Announcement for Saturday, October 31st:
Matt Giordano will be teaching the 9am and 10am class this coming Saturday.  Jocelyn and I will be attending the CrossFit Olympic Weightlifting certification with Mike Burgener, "the man" of the USA Olympic Weightlifting world. We are just a little excited!  I will do my best to get our picture with him.

CrossFit Olympic Lifting Certification, Coach Burgener...[wmv][mov]

MDA speaks to us about the concerns of muscle imbalances:

Muscle Imbalances and the Importance of Symmetry

Self Myofascial Release, CrossFit + Primal/Paleo: It might save your life, "Nancy" results, and the new squat racks are here

You may have noticed that I purchased some lacrosse balls that are in the tape bin.  Those are not for you to throw at one another, but rather for something I have been reading more about called Myofascial Release.  The foam roller, tiger tail, and the lacrosse balls are 3 tools that can be utilized for this type of exercise treatment.  Click here to read more about Self Myofascial Release and here for a manual.  It works wonders.

McGrok sent me this article from Robb Wolf's website:
CrossFit + Paleo: It Might Save Your Life



The 9am class cranking out "Nancy"           "Nancy" Results

New squat racks.  I don't pay for shipping if they fit into my Focus

Workout of the Day

Ladder

Strength 1
Front Squat
5,5,5,5,5

Strength 2
10,8,6,4,2 reps:
Pullups (use a db and increase weight each set.  Same with bands)
Box Jumps (increase height each set)

 

Rain Rain, Go Away!!

Yet again another weekend of rain.  This is the 3rd weekend in a row where we have had to battle the elements.  However, today's workout will be souly determined by the weather.

Workout of the Day

"Nancy"

5 rounds for time:
Run 400m
15 Overhead Squats (95)(65)

or if it rains

"Josh"

For time:
21 Overhead Squats (95)(65)
42 Pullups
15 Overhead Squats
30 Pullups
9 Overhead Squats
18 Pullups

Congrats to all the Clean & Jerk PR's yesterday.  Here is the list from what I remember.  If missed you, I apologize. Weight is in lbs.

Jenny 135
Carol 75
Patrick 155
Juan 155
Sean 205
Izzy 90
Lauren 95
BJ 80
Cathy 80
Mike Monte 160
Sweta 100
Melissa 100
Robin 90

 

Workout of the Day

Skill Practice
Double-Unders

Strength
Clean & Jerk
3,2,2,1,1,1

Strength/Skill
Ring Pushups
30-60 reps depending on skill level
use a band if necessary to work on depth

Zen to Fitness gives us 10 tips for a better night's sleep

Modern Man is a Wimp says anthropolgist

Short, Hard, Fast

Let's step away from the word "CrossFit" today and look at exercise as a whole.  Sure CrossFit workouts are short, hard, and fast, but CrossFit or not, most of any workout program should be centered around this protocol. Research has shown that short, intense workouts are far better at achieving solid fitness than long, drawn out workouts.  Short and intense workouts build lean muscle mass, ellicit a higher fat loss response, and increase cardiorespiratory fitness all at the same time.  If you notice, which most of you do, CFG workouts are comprised of 1) strength training 2) short,intense metcons that last usually around 6-10 minutes, and 3) 1x per week we reach into the 20-25 minute range. Short, hard, and fast workouts are where the results are partnered with a solid nutritional foundation that fuels your body for results as well.  

Workout of the Day

4 rounds for time:
Row 200m
20 Swings (55)(35)
10 Box Jumps
5 Burpees

Happy Birthday to my mom-in-law, Jane!  No, we will not have to do burpees in her honor :)

Aspects of a quality CrossFit Affiliate

There are over 1300 CF affiliates all over the world.  However, they are all different in a variety of ways.  A CF affiliate posted this piece about what to look for in a CF affiliate.  I think CFG has these covered pretty well.

1. Look for regularly programmed strength days, and the ability to add more strength work into your training should you desire. 

2. You need quality instruction and time to practice and develop certain skill sets, namely gymnastic movements but also certain tedious exercises like Double Unders. 

3. Met-Con's (Metabolic Conditioning workouts, kinda like 'cardio') should be short and intense, and not regularly longer than 20 minutes. 

4. Coaches/trainers should be knowledgeable and experienced in training others and should put their athletes first.

5. Look to see what kind of adaptations their program elicits, and which athletes they've taken the furthest, not just their personal accomplishments.

6. Look for trainers that ask you for your goals, and give you individualized advice on how to best reach them - fitness is not a one size fits all approach.

7. Look for a positive environment, full of people who are there to help each other. People like you that celebrate each others successes and value hard work and dedication.

8. Most importantly look for a facility where they seriously believe in their service and where people practice what they preach.

Workout of the Day

"Angie"

For time:

100 Pullups

100 Pushups

100 Situps

100 Squats

The Importance of the Deadlift

The deadlift has been called the "king of all exercises" and many argue that if you could do one lift for the rest of your life, it would be the deadlift.  I claim the king to be the Clean and Jerk, but the deadlift is up there at the top of my list as well.  The deadlift, simply stated, is picking up something off the floor correctly.  Now I know there are many more intricate details to performing the deadlift, but I just want to touch on the actual importance of doing them. 

Let's first point out the muscle groups that deadlift engages...all of them.  From your neck down to your feet, the deadlift hits everything.  You effectively contract most muscle groups when picking up something heavy off the floor and in our case, a heavy barbell.  You must, however, really focus on engaging and contracting all of those muscles in order to perform them with solid form. 

The importance of performing deadlifts carries over into our every day lives more than any other exercise.  This is just my professional opinion, of course and is arguable. However, how many of us know others who have lower back issues caused by weak hips, low back, and abdominal muscles.  Deadlifts strengthen those muscles in particular and can inevitably cure and prevent back pain if done correctly.  Also, the simple act of learning how to pick up something correctly from the floor can prevent lower back injuries from occurring.  Whether it be picking up an end of a couch, moving a table from one side of the room to the other, or picking up one of your children, the deadlift comes in to play with all of those afformentioned life activities.

Workout of the Day

Ladder

Strength
Deadlift
5,3,2,2,1,1,1

Conditioning
4 x 300m row sprints
perform 30 double unders after each row

The rain did not stop us

What an incredible Saturday at CFG.  The weather was miserable, but we showed up in stellar fashion.  We are so proud of all of our athletes for completing Murph.  Some did the mile runs in the rain, some rowed 2000m or did 250 double unders at the beginning and end.  Whatever Murph adventure you chose, we commend you on your efforts.

 
CFG would like to introduce our 2 interns from Hatboro-Horsham High School.  Zach Shaner and Elizabeth Myers will be with us until the end of the year.  They will be shadowing Jocelyn and I and helping out with the workouts.  In my opinion, there is no better way to get their feet wet in the fitness industry than seeing CFG athletes in action.  Let's make them feel welcome and show them what training is all about.

Workout of the Day

5 rounds for time:
15 Push Press (95)(65)
15 Wall Balls (20)(14)

Let's just get it done

I know it's cold and rainy, but I promised we would get this in.  Today we will be doing "Murph", but without the assistance of a teammate.  Bring warm clothes to run in and be mentally prepared for the brutality that is "Murph".

Workout of the Day

"Murph"

For time:
*Run 1 mile
100 Pullups
200 Pushups
300 Squats
*Run 1 mile

*Since it is nasty outside, you may sub a row 2,000m instead of running 1 mile, but I hope most of you choose to fight the elements of nature :)

Partition the pullups, pushups, and squats as you like.  The workout begins and ends with the 1 mile run.  You may not partition the run portion.  Scaling will be done according to your fitness level.

Encouragement and Healthy Competition

    Working out alone, especially with CrossFit workouts, is no fun.  I guarantee that anyone who does a CFG workout alone and then completes it at CFG with your fellow athletes will show a significant change in performance.  The healthy competition and encouragement from your fellow athletes and coaches is what helps push you and train harder.  I have been working out alone the past few months and frankly, it is not that motivating.  However, for the past 2 weeks, I have been training with 2 other guys.  What a difference in my own desire, drive, and performance in the past 2 weeks.  Yesterday, I asked a few CFG athletes to stay after the morning class if they could and push me through my workout.  It is amazing how much harder and more intensely I worked when I had someone there pushing me.  A big thanks to those athletes for getting me through that workout and giving me encouragement.  I know I would not have performed that way if you weren't there. 
    I ask that you continue to motivate and encourage eachother to achieve greatness.  You all create that healthy camaraderie and competitive atmosphere at CFG and for that, I thank you.  Push eachother, be positive in your motivating, and let eachother know how greatly they performed.

 

         DB Push Press                                     Lateral Shuttle


Workout of the Day

1,000m Row for time

recover

30-20-10 reps for time:
Double unders (sub 4x singles)
Burpees

Goal: Sub 7 minutes

Going Overhead

We go overhead a lot at CFG.  Going overhead is a movement that is done throughout life countless times.  It strengthens the shoulders, traps, arms, chest, and core and is, in my opinion, safer, more functional, and more effective than pushing horizontally (bench press).  It should be an intricate part of any strength and conditioning program.  Here are a few articles about going overhead and the benefits of it.

The Press

Overhead is Rising

Safety and Efficacy of Overhead Lifting

I could not put it any other way:

"Training is so much more than working out. It helps you get to know yourself better. It teaches you what you're really made of and how hard you're willing to work to overcome adversity. 

Working out is what the general public does to get in a little better shape. They go to the gym because they have to. They don't have a passion for it, they don't love it, and they don't live for it.

These people go to the gym as a way to meet new friends or just to "stay in shape" and improve their health. To them, working out is a hobby or a necessary evil. But to those of us who are married to the iron for life and feel most at home pushing heavy weight in some hole in the wall hardcore gym, it's our passion."

-Jason Ferrugia (writer for T-Nation)

Workout of the Day

Ladder

Strength

Shoulder Press
3,3,3,3,3,3*
*Find a heavy triple

Conditioning

3 rounds:
30 second DB Push Press
30 second Lateral Shuttle Run

Rest 1 minute between rounds

Communicating with your coaches

There are good days and there are bad days.  Some days we might not being feeling too well, a minor ache here and there, a little too sore from a prior workout, or just an overall bad day at work.  If you ever are not "feeling it" that day, please be open to your coaches and let them know.  We know pretty much all of your individual fitness levels and where we can push you, but one thing we do not know is if your experiencing any pain or discomfort or if you had a pretty horrible day and are just not at your best.  Just pull us aside and let us know.  We do have empathy and will scale/sub anything that needs to be or we will not be "in your face" as much that day :)  We are a great affiliate and we share so much together at CFG.  We are here for all of our athletes so please be open and communicate to us about how you are feeling physically and mentally if need be.

Dan puts together the new rower (see what happens when you show up early to class)

The boys on the rings                      "McGrok" hand to hand swings


Andrea, Dan, and Jenn                    Ahhhh...4 rowers to work with!!

Workout of the Day

Mid-Atlantic Qualifier Workout #4

21-15-9 reps for time of:
*Snatch (95)(65)
Pullups

*If you cannot overhead squat the rx'd weight efficiently, it will be scaled to a weight that can be overhead squatted efficiently.  They are full squat snatches.

Taking Time to Work on Your Weaknesses

    We all are better at certain aspects of CrossFit than others and we all have movements/exercises we are not so hot at.  For me, I really am not a strong deadlifter.  So to cure that, I have been adding in some extra deadlift work in before I do my workouts of the day.  I don't go nuts with it, but I do get some heavy pulls in.  3-4 sets of doubles or singles and that's it.  I do this only 1x per week.  Doing this little bit of work will add up in the long run.  I had a conversation with a member about double-unders and their goal is to achieve continuous doubles with no singles in between by the end of October.  They identified their weakness, set a goal, and is working on them prior to and after classes.

    If you get to CFG early, work on your weaknesses.  Do a quick warm-up of rowing or jump rope, do some light body weight exercises, and get some weakness work in.  Could be pullups, snatches, squat variations (overhead or front), or ring dips.  Whatever it is, work on it and see what happens in the long run.

Workout of the Day

30s, 1:00, 1:30, 2:00 intervals at each exercise.  Rotate exercises each interval segment:
Rowing
Ring Pushups
Hand to Hand Swings
Burpees

Congratulations to Sonia who got her first kipping pullup last night!  Very appropriate for today's post.  She worked on them 3x/week for a while and last night...BOOM!  Nice job, Sonia.

Building Intensity: Everyone Starts Somewhere

CrossFit Generation workouts are intense.  They put your body both physically and mentally through the ringer.  This goes for metabolic conditioning days as well as the heavy lifting days.  Intensity is a word that gets thrown around a lot these day, almost too much.  Intensity is all relative and we must acknowledge that everyone who comes to CFG to train has a starting point and everyone has a different intensity level they need to start at.  Some individuals have an extensive training background and can become accustomed to the intensity and build on it quite quickly.  Some are very new to this style of training and it will take them longer to build a high intensity level. 

Whatever your training background and fitness level, CrossFit can enhance your life in many areas.  When you come through the door, leave everything outside and know that your intensity level is different from others.  Train hard, give 100%, and keep building your intensity each and every day.  As you continue with your CrossFit training through life, you will continue to adapt to the workouts.  You will become stronger and your work capacity will increase.  Strength and work capacity increase are direct by-products of intensity.

Sonia and Sweta swinging the 55lber during Saturday's workout

Workout of the Day

Warmup
Jump High Knee Drill

Strength
Hang Clean
65% x 5 reps
75% x 3 reps
85% x 2 reps x 2 sets
90%-max x 1 rep x 3 sets

Strength/Skill Development
40 Deadhang Pullups

Ahhhhh more weight to throw around

       More bumper plates                       More kettlebells

Workout of the Day

Warm-up
Ladder
PVC Drills

6 sets:
5 Power Snatches @ 70%-75% of 1 rep max
5 Box Jumps (m:30")(w:24")
10 KB Swings (m:70)(w:55)
Sprint 100m on Rower for set 1,3,5 and Sprint 100m for set 2,4,6
Rest 2 minutes

Coach Notes: This workout is a strength bias metcon.  It is not for time.  Focus on solid execution of the power snatches.  Athletes who are unfamiliar with power snatches will perform 10 dumbbell snatches (5L,5R alternating) as a substitute.  Scale the box jump height as needed but make them higher than the usual standard men's and women's heights.

Tabata Results

Athletic Skill Levels

    I came across this a while ago while in my own CrossFit training developmental stages before CFG even existed.  I had forgotten about it until a CFG athlete asked me about providing something like it at CFG for our athletes.  Out in CrossFit Seattle, they came up with different athletic skill levels, Well-rounded Beginner, Intermediate, Advanced, and Elite, based on different tests of a variety of fitness components. 
    How I would like to implement this is based on your own interest.  Attached is the PDF of the different levels and different tests.  I am not going to post them anywhere, but this is rather for your own benefit if you decide you want to have this as part of your goals and achievements.  You can keep it in your training logs.  The tests can be done prior to a workout of the day, but must be done in front of one of your CFG coaches.  Just email us and let us know when and what you would like to test. 
    Now, you will notice that some of the tests cannot be done at CFG, but we will come up with something similar to test that component.  Again, this is just something you can add to your training if you'd like for personal achievement.  It is not required at all.  I hope some of you will take advantage of it, because it can be a great motivational tool in your arsenal.

CrossFit Skills: Levels I-IV

Workout of the Day

"Tabata Something Else"

Pullups
Pushups
Situps
Squats

Perform 4 minutes (8 intervals) straight of each exercise for 20 seconds on, 10 seconds off work to rest ratio.  There is no rest between exercises.  It is 32 intervals straight.  Your score is your total amount of reps completed for each exercise.

                           

With the continued growth of CFG, I just wanted to take the time to address the parking situation at the space.  Ok, so I spoke with Steve, the owner of Silvios, and he is a nice dude.  He said that we can park in their lot for the 6pm and 7pm class, but not before.  As for the back lot, that is open for all classes, however, the Hatboro Manor lot at the top behind our lot is open most of the time and I have found no signage about not being able to park there.  Frankly, I think that is the best bet because it is easier to manuever around that lot anyways.  Please fill up our spaces first in our lot and then proceed to the Hatboro Manor lot.  As for the weekends, please use our lot and the Hatboro Manor lot because Silvio's opens at 9am.  We thank you and greatly appreciate your understanding.

Workout of the Day (at Hatboro-Horsham's track)

10 Stair Sprints

recover

5 rounds for time of:
400m run
30 Double-Unders (sub 120 singles)

Goal: Sub 15 minutes

Ben PR's @ 185lb

  

                                                        Angela also hit a PR with 85lb

Head for the Hills

I speak a lot about the benefits of sprinting, but even more beneficial is doing sprints up hill or on stairs.  Proper sprinting/running mechanics can be formed from utilizing hill sprints as part of your routine, not to mention it gets the heart pumping.  If you ever cannot make it into CFG for the workout, the best thing I could recommend is to head for the hills and do some sprints up it.  Complete 6-8 all out efforts.  Trust me, if done at maximal effort, that will suffice for your workout. 

 

The McGrok girls at mini-Aromas in Ft. Washington St. Park

Workout of the Day

Warmup
Ladder
2 x 15 reps of:
PVC overhead squats
Situps
Back Extensions

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

Find a heavy triple

Conditioning
2 x 1 minute intervals @ each exercise:
Row
L-sits on Rings
Sandbag Rotational Deadlifts
Elevated Planks
Kick Backs

Thanks to my lovely wife for posting for me last night.  No idea she was going to do that so I woke up in a panic when I knew today's post was not up at 5am as usual.  I had a raging headache after the classes and could not even look at the computer screen.  The "Jackpot" got the best of me.  Nice job yesterday everyone.  Thank you for your patience as we continue to grow :)  Here are the results.

Regardless of Age...

No matter what age you are, you can always go outside and "play."

McGrok's brood going straight to the top.

With Papa McGrok right behind them!

Workout of the Day

Today's workout will be at CFG during normal class times as always.

You will be asked to work at 100% effort for the entire time you are there.

You will more than likely sweat a lot.

But it will make you stronger, fitter and better athletes when it's all said and done.

In other words...Barry went to bed early last night with a splitting headache and Jocelyn can't find his workout schedule anywhere so he will post as soon as he awakes from his slumber.

Apparently yesterday's "Jackpot" wasn't as lucky as originally thought!

See you all at the space this afternoon for a good time!

(Remember, Thursday's workout is at Hatboro-Horsham's track- normal class times.)

More Equipment Coming Soon to CFG

Thanks to our great community of athletes and dedication to CrossFit Generation, we were able to purchase more equipment for CFG.  We have been seeing larger class sizes, thus we need more.  Here is a rundown of what is coming in the next 2 weeks:

-1 Concept 2 Rower
-1 York Barbell for a total of 5 Olympic bars and 2 training bars
-4 x 45lb bumper plates
-4 x 25lb bumper plates
-35lb and 55lb kettlebell (now we have 5 rx'd women's and men's weight) and a pair of 35lb dumbbells
-Squat stands for a total of 4 at CFG
-14lb and 20lb Medballs (now we have 4 rx'd women's and men's weight)
-6 pullup bands at different resistances (Now we will have each level of band at each bar)

A sincere thank you to all of our athletes who dedicate themselves to our CrossFit training program.  We keep growing and growing.  The future is certainly bright for us all.

Workout of the Day

"Jackpot"

7 rounds for time:
7 Hang Power Cleans (135)(85)
7 Pullups
7 Swings (55)(35)

We are at Hatboro-Horsham's track on Thursday this week!

    

Single-Arm Thrusters @7am

And I thought "Birthday Burpees" were a cool idea...

Angela, Mike D, and Mark were out in Philly this past weekend enjoying a bar crawl.  They decided to partake in some "Bar Crawl Burpees" as part of their travels.  It is a little dark because, well, they are in a bar.  Check it out.

Workout of the Day

5 rounds for time:
10 DB Thrusters Left Arm (m:40-50)(w:20-30)
10 Lunges Left Leg
10 DB Thrusters Right Arm (same)
10 Lunges Right Leg
20 Pushups

Strong Women

Are CFG male athletes strong? You bet they are.  Are female CFG athletes strong?  Darn straight they are.  I love how conventional wisdom tries to skew our thoughts in to believing that women should not lift heavy weights.  What a riot.  Load the iron/rubber on ladies, it will only make you better.  Enough said.

Jenn W.

Kari R.

Workout of the Day

For time:
Run 1200m
20 Swings
10 Burpees
Run 800m
30 Swings
20 Burpees
Run 400m
50 Swings
30 Burpees

Great Pullup Feats

Setting goals for yourself is very important.  One of Mary's goals by the end of the year was to be performing continuous kipping pullups.  Well, it is October and she has achieved 3 in a row.  So what's the new goal Mary?  10 by the end of the year?

Glen started off on the band with the most resistance in the beginning of the summer.  He is now using one of the lighter bands for his pullups.  Glen is doing deadhangs in the photo because we are strengthening up his shoulders more so that he can start kipping without the risk of injury.  Nice work, G!

Workout of the Day

Cones

Strength

Jerk
65% x 3, 75% x 2, 77.5% x 1, 80% x 1
82.5% x 1, 85% x 1, 90% x 1 x 2 sets

Conditioning

2 x 30 seconds at each:
Frog Leg Situps
Pushup Plank
Med Ball Cross Chops Left
Med Ball Cross Chops Right
Side Plank Left
Side Plank Right

Getting them in while we can

Change in the seasons means some adjustments in the programming at CFG.  Darkness will start creeping up on us earlier and earlier in the day, which means we will not be doing as many running workouts throughout the week because of safety reasons (stop smiling some of you :).  This does mean, however, that Saturday mornings will be devoted to our running/cardio-respiratory endurance workouts until the temperatures start getting way too cold.  Until then, here we go with another wind burner.

Workout of the Day

6 rounds for time:
20 Double-Unders

Run 200m

10 Pullups

A CFG athlete sent me this via email yesterday about an event going on at their work:

"They’re having a bake sale (cookies, donuts, etc.) in the cafeteria today to benefit juvenile diabetes. You can’t make this stuff up." 

John pushes Kari through "Betty"

"Betty" Results