CrossFit Generation

WOD 12.1

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DAILY TRAINING

Agility

Ladders

5/3/1

Back Squats (90% + 10lbs)

55% x 5, 65% x 5, 75% x 5, 85% x 3, 95% x 1+

Conditioning

4 x 30 second intervals for reps/calories:

Row Calories

Overhead Squats (75)(55)

Rest 1 minute

15 second transition time between exercises.

 

 

Happy 1 year in the new space

    Well that year flew by.  Today marks the 1 year anniversary since moving to our new space.  Thank you all for your dedication to CFG and for allowing us to forge such an amazing community of athletes.

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DAILY TRAINING

AMRAP in 12 minutes:

3 Hang Power Cleans (155)(95)

6 Pullups

9 Box Jumps (Games Style)

Compare to 8/30/11

Gear Update

    We have had many requests for t-shirts with the new logos so CFG will be placing an order of t-shirts only early this week with the "Superhero" and "Calligraphy" fonts.  The t-shirts will not be buy in.  We are just buying a bunch of mens' shirts because we are out of them.  If you are a female and would like a female t-shirt with a new logo on it, please email me.  We have so many of the old female t-shirts left so we are not ordering a bunch of womens' t's.  The sweatshirt and jacket info is coming soon.  Hang tight.  Thank you.

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    During the Open season, CFG will be incorporating the Open WOD from the previous week in the weekly template.  The athletes that are participating in the Open will be doing a different conditioning portion on whatever day the Open WOD is "Conditioning" for the gym.

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DAILY TRAINING

5/3/1

Push Press (add 5lbs on to your previous training max)

50% x 5, 60% x 5, 70% x 3, 80% x 3, 90% x 3+

Conditioning (non-CF Open athletes)

"CF Open WOD 12.1"

AMRAP in 7 minutes:

Burpees to a 6" reach

CF Open Athlete Conditioning

AMRAP in 7 minutes:

10 Wall Balls

10 Strict Pushups to a disc

Blasts from the past

    Click on the link below to look back at some old CrossFit Games Season training and WOD pictures compliments of Mike D.  Doesn't the old garage in Hatboro seem like so long ago?!

Blasts from the Past

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TEAM WORKOUT

Teams of 3-4

Complete 4 rounds for time of:

25 Calories Row per athlete (33 if teams of 3)

Run 400m as a team w/ 1 different team member running with a sandbag each time

Workout Notes:  You can start in any order your team wants for the row.  Once the last athlete finishes their 25/33 meters, the whole team runs 400m together.  The first athlete from your team back from the 400m can start rowing their 25/33 calories.  You do not have to wait for your whole team to be back.  The team back to their rower after the last 400m run takes the WOD.

CrossFit Open WOD 12.1

    Tomorrow will be the first Open WOD of the season for the athletes that have registered for team CFG.  The WOD will be at 10am.  We invite everyone to come watch your fellow CFG athletes tackle the first WOD of the season.  Here is what was thrown at us to get things kicked off:

AMRAP in 7 minutes:

Burpees to a 6" target

    Talk about a test of physical and mental toughness.  Good thing we do a lot of burpees at CFG.  Hope to see many of you there.  Thank you.

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    Coach Kari found this article about exercising and pregnancy.  More proof that it is perfectly safe for the baby: Exercise in Pregnancy Safe for Babies.

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DAILY TRAINING

5/3/1

Deadlift (add 10lbs on to your previous training max)

50% x 5, 60% x 5, 70% x 3, 80% x 3, 90% x 3+

Conditioning

3 rounds for time:

40 Double-Unders

20 Wall Balls

Gymnastics and Sprint Day Thoughts

    Ever since CFG has been implementing a designated gymnastics day and the most recent addition of sprint training on those days as well, I have seen tremendous strength improvement in  bodyweight movements in other workouts.  I am very impressed by the turnout on these days and also the fun we have performing gymnastics' movements.  We have gotten folks upside in a handstand and on rings for the first time in their life and also deadhang pullups keep improving.  The confidence that gymnastics builds is priceless and it is awesome to see the improvements with all of you who attend those days.  Keep up the great work.

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DAILY TRAINING

Part I

Wall Walks

3 x 1 minute on/1 minute off

Part II

Strict Toes to Bar

20-30 reps

Part III

4 x 250m Row Sprints