CrossFit Generation

Cool shots and results from some recent workouts

       The weighted pushup line        Plate overhead carry relay on Sat.

 

       Overhead Squat Maxes       Swing/Lunge/Pushup and max pullups

Workout of the Day

For time:

Row 1000m

Run 1000m

100 Double-Unders

Maxing out and dealing with a failed attempt at PR

"Slaying the dragon"

    So this max effort black box template we are following is working pretty well.  A lot of you are getting PRs consistently and I am glad you are enjoying it.  Let me take some time now to reflect on maxing out and failed attempts at a new max/PR.  To start off, let's just state first and foremost that sometimes you will get a PR and sometimes you won't.  And that, my dear friends, is OK!  As a friend of mine likes to say, "Sometimes you slay the dragon, and sometimes the dragon slays you."  Know that the day could have a huge impact on you and you may be stressed or tired and are not "feeling it" that day.  Again, that is OK.  Not everyday is going to be spot on and the pan will not always be hot.  Don't get frustrated when you don't achieve a new PR, because you will get one eventually, it just is not there that particular day.  Look at the total picture and see how far you have come with your lifts and be positive and know that you are not weaker or not improving, you just might not have it in the tank that day.  That is OK.  You will "slay the dragon" another day.  However, when the pan is hot, get cookin' and achieve that PR!! 

Workout of the Day

Ladder

Max Effort

Push Press

5,3,3,1,1,1

Conditioning

Every minute on the minute for 10 minutes:

Push Press @ 70-75% x 3 reps

Box Jumps x 5 reps

2 Year Anniversary Party and "Fight Gone Bad" Fundraiser

 

CrossFit Generation's 2 year anniversary party and Injured Marine Semper Fi "Fight Gone Bad" Fundraiser will be held on April 17th, 2010.  The "Fight Gone Bad" workout will be from 8:30am-10:30am with heats of 15 athletes every 1/2 hour.  Please see attached flyer for details.  Heat registration can be found under the "events" section on the website.  We do need volunteers, so you can register for that as well in the same section.  There will be light food and beverages after all the workouts have been completed from 11:00am-12:00pm along with $1 raffles.  We hope to see you on April 17th to help us celebrate.  We thank you for your continued support, dedication, and patronage.

Workout of the Day

8 rounds for time:
10 Kettlebell Swings
10 Kettlebell Lunges
10 Pushups   

Compare to 12-10-09

Recover

Max set of kipping pullups.  Upon completion of max rep attempt, perform as many sets as you need to complete a total of 50 for the day.

Down and Dirty

Jocelyn and I would like to invite you to put your CFG skills and fitness to the test at the National Mud Run Series Event in Philadelphia on Sunday, July 18th 2010.  This is another great event we could do together as an affiliate.  Click on the link to check it out.  Jocelyn and I are registering this weekend.  There is another mud run on June 18th as well to benefit MS in Newtown Square as well.

Down and Dirty Mud Run in Philadelphia

Newtown Square Mud Run to Benefit MS 

Workout of the Day

AMRAP in 20 minutes:

Run 200m

100m Farmers Walk (55)(35)

10 Knees to Elbows

5 Burpees

The 3rd part of the health pyramid

                          

A complete healthy lifestyle is comprised of 3 aspects that create an indestructible pyramid.  Exercise is one side, nutrition is the other, and then finally, drum roll, please.....SLEEP completes the shape!  We sometimes overlook sleep as being an essential part of a healthy lifestyle and most people are not even coming close to getting enough.  Of course, I seek the counsel of Mark Sisson to divulge deeper into the Definitive Guide to Sleep.

Workout of the Day

Max Effort

Overhead Squat
5,3,3,3,1,1,1

Conditioning

4 x 250m Row Sprints at all out effort
rest as needed between sets.

7 Benefits of Good Ol' Fashion Exercise

Want to feel better, have more energy and perhaps even live longer? Look no further than old-fashioned exercise.

The merits of regular physical activity — from preventing chronic health conditions to promoting weight loss and better sleep — are hard to ignore. And the benefits are yours for the taking, regardless of age, sex or physical ability. Need more convincing? Check out seven specific ways exercise can improve your life. The 7 Benefits

While I am at it, here is something fun:

101 Simple Pleasures You Can Enjoy Everyday

Workout of the Day

4 x 1 minute work/1 minute rest of the following exercises:

Double Unders

Deadhang Pullups (no kipping)

Weighted Pushups (perform standard if needed)