CrossFit Generation

Benchmark Day :)

A reminder that the 10:00am class is back on Saturdays!  No more Open WODs...thank God :).

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DAILY TRAINING

"Fight Gone Bad"

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

Over 30 and still training

    The average age of athletes at CFG is low to mid 30s.  One of our athletes in that category found this great article about being over 30 and continuing the path of CrossFit.  It has some tips on BJJ as well, but the CrossFit tips are great.  Read up.

Advice for Adult CrossFitters

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DAILY TRAINING

5/3/1

Floor Press (90% + 10lbs)

45% x 5, 55% x 5, 65% x 5, 75% x 5, 85% x 5+

Conditioning

4 rounds for time:

Run 200m

15 Burpees

 

Why we don't have treadmills at CFG

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CLASS NEWS:

    The 10:00am class has returned on Saturday mornings.  Please take note that the Open is over and the 10:00am is the regularly schedule "Daily Training" on Saturdays.  Thank you.

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DAILY TRAINING

Part I

3 x 1 minute intervals:

Deadhang Pullups

Plank

Part II

4 x 30 seconds on/off:

Jumping Lunges

Part III

4 x 30yd Heavy Sled Drags (90)(45)

 

 

Open WOD 12.5

     Announcing the 6 individuals that will be headed to DC to compete at the 2012 CrossFit Games Mid-Atlantic Regional Competition and represent Team CFG:

Men:

Vince, John K., Barry

Women:

Jenny, Angela, Kari

    For more information on the Mid-Atlantic Regional event, go to http://games.crossfit.com/region/mid-atlantic/schedule.

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DAILY TRAINING

Agility

Ladders

5/3/1

Power Snatch (90% + 10lbs)

45% x 5, 55% x 5, 65% x 5, 75% x 5, 85% x 5+

Conditioning

AMRAP in 10 minutes:

5 Hang Power Snatch (115)(75)

12 Ring Pushups

 

DAILY TRAINING

"Cardio"

5 rounds for time:

Run or Row 400m (athlete's choice)

30 Double-Unders (sub 12" box jumps if needed)

Congratulations, CFG!

    Congratulations to our affiliate team for making it to the Regional competition in Washington DC in May.  Our affiliate placed 23rd in the Region.  I am so proud of all the athletes for their hard work, dedication, and loyalty to CFG.  It was an honor to compete and train with you.  Now, who is ready for 2013?

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DAILY TRAINING

Agility

Hurdles

5/3/1

Front Squat (90% + 20lbs)

45% x 5, 55% x 5, 65% x 5, 75% x 5, 85% x 5+

Conditioning

"12.5"

AMRAP in 7 minutes:

3 Thrusters (100)(65)

3 CTB Pullups

6 Thrusters

6 CTB Pullups

9 Thrusters

9 CTB Pullups

12 Thrusters

12 CTB Pullups

......Continue sequence of an increase of 3 reps for each exercise until 7 minutes is complete.  Score is total reps.

Open Athletes

Please catch up on any strength work that you missed last week after the Front Squat is performed.