CrossFit Generation

Congratulations, Gina!

    Congratulations to Gina Schindler and her husband, Bill, who welcomed a baby girl, Gianna Marie Schindler, into the world on November 28th.  Everyone is healthy and doing well.  After many baby boys that came our way this year at CFG, we finally have a girl :)

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  Per request, here are the 8 movements we will be doing, listed in the order we will be performing them, for the 5-3-1 program at CFG:

Back Squat

Power Clean

Shoulder Press

Front Squat

Power Snatch

Floor Press

Deadlift

Push Press

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DAILY TRAINING

Agility

Ladders

5-3-1

Power Clean

5 x 55%, 5 x 65%, 5 x 75%, 5+ x 85%

Conditioning

AMRAP in 10 minutes:

3 Hang Power Cleans (155)(95)

12 Swings (55)(35)

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Get everything in order

    I am going to rehash some items in regards to achieving results.  It is time to get everything in order and ask yourself the following questions:

1) Is my nutrition in order?  Am I eating REAL foods and drinking enough water?

2) Am I getting at least 7 hours of solid sleep a night?

3) Am I just training 3-5 days at CFG and not doing the "more is better" approach?

If you answered "No" to any of these questions, then this needs to be taken care of.  Get all of these items in order and things will change for the better in your life.  No excuses!  Get it done!  You have the CFG environment that surrounds you with positivity and sets you up for success.

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DAILY TRAINING

AMRAP in 15 minutes:

5 DB Shoulder to Overhead (M:35-45)(W:20-30)

10 Pullups

15 Hand-Release Pushups

 

Happy Birthday Barry!

 
Happy 32nd Birthday Barry! You're the best and I'm hoping this surprise post will make up for the fact that I didn't get you a birthday card... ha! Plus, these pictures prove that even though I may have 427 pictures of Tom Brady from the game yesterday, I did manage to get a few of you as well- and you are one cute 32 year old!
LOVE YOU! Jocelyn

5-3-1 Strength Program and the New CFG Weekly Template: PLEASE READ!!

    After the Gymnastics Cert, I felt like CFG needed to re-tool a bit.  We are sticking with the same principles we always have, but with new and improved structuring.  As you know, I am a huge fan of simple, effective, and results driven programming.  I know that strength work mixed in with short and hard couplets and triplets, and now gymnastics work added in, are what are most effective and what need to be done to benefit our affiliate and its' athletes.

    We will also be moving on to the Wendler 5-3-1 program and cutting the lifts down to 8 strength movements with the 5-3-1.  The weekly supplemental strength will be the strength movements that an athlete will not get to perform that week based on their own schedule.  The 5-3-1 movements for that week will be posted on the board on Mondays with what day they will be performed in class.  That way, athletes will know what they will miss and they can do them to stay on track with the program.  Please Note: You are responsible for keeping up with the lifts if you cannot attend a specific class and making sure you perform all 3 of them during that week.  It is imperative that this is done for the program to be done properly and ensure results.

   

    The 5-3-1 program is my favorite strength program and it the most effective I have ever done.  I have been performing it for the past 3 months and the gains are outstanding.  The program is very easy to follow.  Below is a print out explaining how the 5-3-1 program will work at CFG.  Please print this out and read it.  We will be performing this program for a long period of time and we need all of the athletes to have a sound understanding of it.

Download the 5-3-1 Program at CFG

 

     So without further adieu, here is the new CFG template with the 5-3-1 program:

Monday

Strength: 5-3-1

Conditioning: 5-10 minute Couplet/Triplet

Tuesday

15-20 minute metcon/benchmark

Wednesday

Strength: 5-3-1

Conditioning: 5-10 minute Couplet/Triplet

Thursday

Gymnastics Training

Friday

Strength: 5-3-1

Conditioning: 5-10 minute Couplet/Triplet

Saturday

Team Workout

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DAILY TRAINING

Agility

Discs

5-3-1

Back Squat

5 x 55%, 5 x 65%, 5 x 75%, 5+ x 85%

Conditioning

5 rounds for time:

10 Barbell Lunges (75)(55)

20 Lateral Jumps over the Barbell

Time to "Fight" off all the food we ate

DAILY TRAINING

"Fight Gone Bad"

3 x 5 minute rounds of:
1 minute of Wall Ball (20)(14)
1 minute of Power Cleans (75)(55)
1 minute of Box Jump (20)(18)
1 minute of Push Press (75)(55)
1 minute of Row (calories)

    Score the amount of reps of each exercise for each round, except for rowing which is scored by calories.  When you hear the bell, you will immediately go to the next station and start working.  There is no rest between exercises.  There is a 1 minute rest between each round.

    CrossFit Generation wishes all of you a very happy and blessed Thanksgiving.  Enjoy this day and give thanks for all the blessings in your life and give thanks to those you are blessed to have in your life.

    Climb aboard your vessel, join your crew, and be ready to set sail.  "The Pilgrimage" will be a long journey, but it will be worth it.  Your cargo will be sectioned out in the gym with all the weights you will need for the workout.  Here are your ships, your captains and your crews.

Charity (8 crew members)

Captain: Bernadette

Crew: BJ, Dave C, James, Bob, Katie, Eric Smith, Jon

Amity (8 crew members)

Captain: Carol

Crew: Gerry, Eric Schaffling, Staci, Brian L, Dan R, Colleen, Tiano

Fortune (8 crew members)

Captain: Angela

Crew: Mike D, Jenny, Wendy, Joe G, Sonia, Joey, Bryne

Concord (8 crew members)

Captain: Rich W

Crew: Sara, Christian, Linda, Joe S, Bryan W, Andrew E, Andrew A

Sparrow (8 crew members)

Captain: Michelle B

Crew: John B, Zack, Melanie, Lori, Colby, Keith, Kris

Griffin (8 crew members)

Captain: Ben

Crew: Patrick, Fred, Tanya, Heather, Kellie, Sully, John K

Diligent (8 crew members)

Captain: Vince

Crew: Amy, Sam, Connor, Edmund, Matt B, Cathy, Lee

Mayflower (8 crew members)

Captain: Sharkey

Crew: Michelle L, Mary, Rich R, Anthony, Robbin, Mike W, Kal

Hercules (7 crew members)

Captain: Danielle

Crew: Tom S, Jen S, Deb, Jay, Jason M, Ashley

    The workout should last about an hour.  We will do a quick warm-up and then get started by 9:15.  You should be out of CFG by 10:15-10:30.  Thanks, everyone!

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Team WOD

"The Pilgrimage"

    Ships with a crew of 6-8 will fulfill their Pilgrimage to new land in the order as listed.  Once all the tasks are completed, you have settled.

1) The Voyage

Row 5,000m- The rowers will be set to count down from 5,000m.  Crews can break down the distance between them.  There is no set # of meters that need to be rowed by each person, but each crew member needs to do some rowing.  Oh yeah, the rowing will be done outside.  Dress as needed!

2) Unpack the Goods and Carry Them to Land

Each team must carry the following items 400m:

55lb KB, 35lb KB, 25lb/18lb KB (depending on team), 2 x 45lb plates, 2 x 25lb plates, 1 x Medicine Ball (only if team has 8 crew members).  All items must be restacked the exact place and way you found it when entering back into the gym.

3) Build the Shelter AKA. Do Work

Each team will receive 3 kettlebells and 2 barbells.  The following must be completed:

75 Swings with Kettlebell #1- 55lb/45lb (depending on team)

75 Swings with a Kettlebell #2- 35lb/45lb (depending on team)

75 Swings with Kettlebell #3- 25lb/18lb (depending on team)

75 Floor to Overhead with a 55lb/45lb/35lb barbell (depending on team)

75 Floor to Overhead (Snatch or C&J) with a 85lb/75lb barbell (depending on team)

4) Bring Back the Kill

200m sandbag and 25lb or 30lb dumbbell relay per team (Hercules must choose 1 person to go twice)

5) Celebrate after the Feast

30 Lateral Partner Burpees per crew member (each crew member must complete 30 lateral partner burpees.  They can be broken up into sets)