CrossFit Generation

CFG Tip of the Day: Are you staying hydrated?

    Dehydration can play a huge role in your performance! Here are a few tips to keep you a finely tuned machine.

1) Drink 16oz of a cool beverage 2 hours before working out.
2) During intense workouts 6-8oz every 15 minutes could help prevent
dehydration.
3) Be prepared, bring water with you! If you don't have it, you won't drink it.

    For every pound of body weight you loose through sweating during
intense exercise or warm settings you should be replacing with
approximately 16oz of fluids.Just to give you and idea how important
this is, your body can survive pretty much 30 days without food but
only 4-10 days without water! DRINK UP!

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Competitor's Training for Saturday, May 25th

1) Warm Up WOD
5 rounds:
3 Bar Muscle Ups
6 High Box Jumps (36/30)
* not for time

2) Lift
10 min to warm-up and hit a heavy clean single

3) Conditioning
10 min EMOTM
2 Cleans (1 power & 1 squat) @ ~75% of clean from #2

4) WOD
"Summer Slam 12.1"
12 min AMRAP in teams of 4-5
Tire Sled Drags
(2 x 45, 1 x 35, 3 x 25)
And
100 Double Unders per person

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Memorial Day Schedule @ CFG

CFG's "Superhero" WOD will be at 9am and 10am this coming Monday.  There will be no other class times that day.  Honor the day!

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DAILY TRAINING

MEBB

Pullup

3,3,3,1,1,1

WOD

21-15-9 reps for time:

Weighted Step-Ups w/ KB (21,15, 9 each leg)

Pullup

Rx Male: 55lb KB/18" Step

Rx Female: 35lb KB/16" Step

CFG Tip of the Day: Kipping Pullups

    The almighty kipping pullup.  A staple in CrossFit since the very beginning.  Many athletes ask to be taught how to kip because yes, it is a faster pullup than strict respectively.  However, it is a rule of CFG and it should be at other gyms as well, that an athlete should be able to perform 5 deadhang pullups before learning how to kip.  Why?  The ability to perform 5 strict pullups shows a base of strength in the athlete's shoulder and back muscles and also shows integrity in the shoulder and elbow joints.  Kipping without that base of strength and joint integrity can lead to injury.  Your body is not prepared for that type of momentum and force on that joint if there is not strength to back it up.  My advice is to work on those strict pullups 2-3x per week before or after class.  Perform 10-15 reps with or without a band in as many small strength sets (2-3 reps per set) as possible.  Get those 5 reps in a row and then you can kip your way to faster pullups.

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DAILY TRAINING

Carries or Sled Drags

Front Rack walk w/ KB or Backward Sled Drags (weather pending)

5 x 1 minute on/2 minutes off

WOD

For time:

75 Burpees

Core

Plank Variations