CrossFit Generation

Fall (Snow) Brawl!

    Thank you to everyone who participated in the CFG Fall Brawl 2011.  It was an outstanding event and a huge thanks to Coach Vince who orchestrated yet another successful competition.  The day was full of outstanding effort, personal bests, and just sheer will and determination to never give up.  In the end, Team Hatboro-Horsham and Team World were tied after 4 events.  This lead to the tie-breaker of max burpees in 2 minutes consisting of 2 males and 2 females from each team.  Team HH put in Sully, Barry, Jenny, and Angela with Team World placing Zack, Mike W, Kate, and Deb against them.  After the 2 minute bell sounded, Team HH edged out Team world by only 1 burpee.  Goes to show just how well balanced not only the teams were, but also how balanced CFG is with so many amazing athletes.

    The Primal Feast following the event was engulfed with so much great food.  Many thanks to everyone who prepared food for us all afterwards and to Bill Delpizzo for grilling outside in the snow preparing all those ribs and chicken. 

    Mike D has a plethora of photos that he is working on getting together for everyone to see and also should have a video of the event made in the near future.  Thanks, Mike, for once again taking on the roll of photographer and videographer.

    Word on the street is that Vince has already started preparing for our Winter event set to be in early February.  So we must continue our training, because who knows what that mad man will think of next time.

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DAILY TRAINING

For time:

15 Shoulder to Overhead (115)(75)

30 Swings (55)(35)

12 STO

24 Swings

9 STO

18 Swings

6 STO

12 Swings

3 STO

6 Swings

 

This is CROSSFIT!

 

    Our first CFG Fall Brawl is today from 2pm-5:30/6pm.  Athletes who are participating should arrive at CFG around 1:15 or 1:30 to meet with their team captain and warm-up.  Barry and Jocelyn will be arriving at 1pm.  See you all at the brawl and for the feast afterwards.  Epic battle today!! 

Side note: Please bring extra clothes to change in to because the run outside is rain, snow, or shine.  Also, if you have some folding chairs, please bring those to be able to sit and eat at the primal feast.

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TEAM WORKOUT with class split in half

"Fall Brawl Mix"

Relay for time:

20 Step ups on 12" box (55)(35)

20 Dumbbell Thrusters (40)(25)

20 Toes to Bar (sub weighted situps)

20 Hand-Release Pushups (45)(25)

20 Overhead Lunges (75)(55)

20 Burpees

500m row

    This is a chipper workout.  All athletes perform the entire workout. Athletes begin behind the line. At Go, the first athlete enters and completes the step ups. When that athlete has completed the step ups, they move on to the thrusters, and the second athlete may begin the step ups. This pattern continues, in order, through all of the movement. No athlete can begin their next station until the athlete ahead of them is clear from that station. The athlete in front does not have to wait for anyone behind. A team’s result is the total time for all members to go through the workout.

 

Fall Brawl is tomorrow!!!

Class Schedule for tomorrow, Saturday, October 29th:

9am-CrossFit Class

9am- On-Ramp Class

10am- CrossFit Kids

11am- CrossFit Teens

2pm-6pm- CFG Fall Brawl for registered athletes

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    The CFG Fall Brawl 2011 is tomorrow!  Be sure to take a rest day today (and Monday!).  Plan to arrive at 1:30 so you can warm up and meet with your team.  The first heat of the first event will start at 2:00!  Prepare yourself by watching 300 and going to bed early tonight!  Drink plenty of water and get a good breakfast in Saturday morning.

Scoring for the event is follows:

WOD #1- 1 point per tier

WOD #2- 3 points

WOD #3- 4 points

WOD #4- 5 points

If the score is tied at the end of all four events:

Tiebreaker WOD- “Two Minutes for Immortality”

“Immortals... we put their name to the test.” Dilios

Max Burpees in two minutes

Notes:

1. Each athlete will partner with a member of the other team.

2. Two heats- one half of each team per heat with your partner counting.

3. Total team burpees wins.

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DAILY TRAINING

3 rounds for reps:

1 minute Double-Unders

rest 30 seconds

1 minute KB Swings (55)(35)

rest 30 seconds

1 minute Pullups

rest 30 seconds

Score is total reps

Fall Brawl WOD #4

    Below is WOD #4 for the CFG Fall Brawl.  Half of each team will participate in WOD #3 and half in WOD #4.  Your captain will assign you to a WOD.  This makes a total of four WOD’s.  Each athlete will participate in three WOD’s.  Tie breaker and scoring will be announced tomorrow!

WOD #4- “The Final Battle”

“Give them nothing! But take from them everything!”  King Leonidas

Across the gym plate carry (ACGPC)

600 lateral jumps

ACGPC

500 kb swings

ACGPC

400 halloween squats

ACGPC

300 wall up and over balls

ACGPC

220 burpees

ACGPC

100 m sandbag relay

 

Lateral Jumps- 6 hurdles (2 red, 2 mid-yellow, 2 low-yellow), 100 each

KB Swings- 5 Bells (70, 55, 45, 35, 35), 100 each

Squats-4 pumpkins, 100 each

Wall up and Over Balls- 3 Balls (20, 14, 10) 100 each

Burpees- 20 bumper plate burpees per person (5 bumper plates)

Relay- 2 sandbags per team, half team 100 m relay each (outside)

ACGPC- 6 x 45, 6 x 25, 6 x 10

Notes:

1.  Lateral jumps are “no reps” if hurdles are knocked over.

2.  Pumpkin must be on the shoulder for the Halloween squats.  Squats must be to full depth (below the knee) and full extension (standing straight up).  “speed squats” that do not go to full depth or full extension will not be counted.  Once the pumpkin is in the air and squatting has begun, it may not drop below waist level.  If it does, there is a 20 cal penalty on the rower.  If the pumpkin drops and breaks, there is a 20 cal penalty plus 1 cal for every squat remaining.

3.  Wall balls must be thrown up and over the low wall between the weightlifting room and big room.  Athletes should work in pairs with one on each side of the wall.

4.  Burpees are “bumper plate burpees” where the athlete must jump up onto the plate.  Each team gets 5 plates and may do the burpees however they choose on those 5 plates.  20 burpees per athlete.

5.  Relay is outside, two sandbags per team.  Half of the team per bag.

6.  ACGPC- plates must be moved across the gym and neatly stacked between each work station.  They may only be in the moving zone while locked out overhead.

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DAILY TRAINING

Agility

Ladders

Strength

Front Squat

5,5,5,3,3,3

Metcon

3 rounds for time:

10 Front Squats (135)(85)

15 Ring Pushups

 

Fall Brawl WOD #3

    Below is WOD #3 for the CFG Fall Brawl.  Half of each team will participate in WOD #3 and half in WOD #4.  Your captain will assign you to a WOD.  The final WOD will be announced tomorrow!

WOD #3- “300 Spartans”

King Leonidas: In the end, a Spartan's true strength is the warrior next to him. So give respect and honor to him, and it will be returned to you. First, you fight with your head...
Queen Gorgo: Then you fight with your heart.

For time:

300 Double Unders

300 Snatches

300 Pullups

300 Hang Squat Cleans

300 Double Unders

                  Double Unders- 3 ropes, 100 each

                  Snatch- 5 Bars (135, 115, 85, 70, 60), 60 each

                  Pullups-5 Bars (2 w/ bands), 60 each

                  Hang Squat Cleans- 5 Bars (135, 115, 85, 70, 60), 60 each

Notes:                 

1.     Snatch is power or full

2.     Pullups are chin over bar

3.     Squat clean is from the floor or the hang.  It can be a power clean and front squat or a full squat clean

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DAILY TRAINING

Part I

3 x 500m row intervals

Rest approximately 3 minutes between efforts

Goal: Maintain no less than a 3 second difference for the second and third row from your first row. 

Score is the average of all 3 rows.

Part II

6 x 50yd Partner Uphill Farmer's Carry Runs

Part III

Abdominal Circuit

 

Fall Brawl WOD #2



    Below is WOD #2 for the CFG Fall Brawl.  The two events in this WOD make three so far for each athlete.  All athletes will compete in WOD #1 and WOD #2.  Captains will determine the exact heats and orders.  In addition to participating in the WOD’s all athletes should be prepared to count/judge for at least one event.

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WOD #2- “They Come by Land and by Sea”

“Zeuss stabs the sky with thunderbolts…and batters the ships with hurricane winds.  Glorious.” - Dilios

In 40 minutes, each athlete must complete the following max efforts:

500 m row (for time)

400 m run (for time)

Notes:                 

1.  Each team will have three rowers.

2.  Runs will go off in four heats, every ten minutes.  Each heat must have ¼ of each team’s athletes.

3.  The winner will be determined by adding up the average male and female scores for each max effort.  Fastest total wins.

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DAILY TRAINING

For time:

Run 400m

21 DB Push Press (40)(30)

21 Pullups

Run 400m

15 DB Push Press

15 Pullups

Run 400m

9 DB Push Press

9 Pullups