CrossFit Generation

Fall Brawl Date Announced

    Mark your calendars!  The CFG in-house Fall Brawl will be Saturday, October 6th.  It is CFG vs. CFG.  The nuts and bolts are not in place just yet, but Vince already has the first workout planned.  The man is always thinking :) 

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    A quick equipment update.  The jump ropes that are on the door are now color coded.  The black handle ropes are 10ft and the red handle ropes are 9ft.  Please do not tie a knot in the 10ft ones to make them smaller.  There are plenty of 9fters and 10fters now.  Also, please return them to the proper labeled door so that there is no more mix up.  Thank you.

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Advanced Competitor's WOD this Saturday, August 4th

5 rounds for time of:

5 Deadlifts (275)(185)

10 Lateral Burpees Over Barbell

Email Vince@crossfitgeneration.net to sign-up

Homework this week

30 Ring Dips

30 Toes to Bar (work on kipping if desired)

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DAILY TRAINING

4 Rounds for time:

Row 200m

25 Double-Unders

20 Anchored Situps

15 Ring Pushups

 

Summer Slam!!!

    Summer Slam was a HUGE success at CFG and the day could not have gone better.  There are so many people to thank for making the day as awesome as it was.  First, thank you to Vince for organizing and taking charge of the whole event.  You put on a solid event, my friend.  Second, thank you to all the judges and volunteers who did an amazing job judging and keeping the standards high.  You all represented CFG so well.  A special thanks to Jenny Park and Laura Pekach who were in charge of collecting scores and tallying results.  Mike D did his thing and was an outstanding MC as always.  Mark Sidorski could not have done a better job being the head judge...referree shirt and all.  Thank you to Bill D's BBQ for the perfect after party.  Finally, congratulations and thank you to all the athletes of CFG who competed.  I am so proud to be your coach and I could not ask for better athletes. 

    As for the results, CFG had 3 out of the 4 teams competing make it to the final WOD of 6 teams.  In the end, CFG took both the affiliate trophy (which can be found in the lobby of the gym) and CFG's black team of Christian, Sully, Paul C, Kari, Kate, and Deb took home first place at the event.  Congratulations black team!

    The day was full of energy and camaraderie....as well as Clean & Jerks PRs :)  It makes Jocelyn and I so very proud to be able to have such wonderful people to train and coach every day.  Thank you, CFG!

    CFG's in-house Fall Brawl date is coming soon.  Stay tuned!

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DAILY TRAINING

Agility

Ladders

MEBB

Power Snatch

3,3,3,1,1,1

2nd Strength - 7am and 4pm class only

Floor Press

60% x 5, 70% x 3, 75% x 3, 80% x 3 x 3 sets

WOD

5 rounds for time:

3 Power Snatch @ 70%

10 Box Jump Overs (24)(18)

 

Good Luck, Team CFG

Summer Slam is today and we wish the 4 teams competing all the best.  Have fun, enjoy the workouts, and do your best.

A reminder that there is an On-Ramp at 8am and a kids/teens class at 9am.  There are NO regular CrossFit classes.

Summer Slam Event Timeline, Judge/Volunteer Assignments, and some more Saturday info

    Please download the event timeline for Summer Slam 2012.  Vince is doing an awesome job putting everything together.  We want to thank all the judges and volunteers ahead of time for all they will be doing to make this event happen.

Summer Slam 2012 timeline and schedule

    Here are the judge/volunteer sheets.  If you have signed up to judge/volunteer, please download these documents.  Also, Vince has asked that you view the WOD demo videos posted previously this week.  Thank you.

Summer Slam Vol 2012 Event 1

Summer Slam Vol 2012 Event 2

Summer Slam Vol 2012 Event 3

Summer Slam Vol 2012 Event 4

Summer Slam Vol MC, Equipment, Score Keepers, Concessions2012

    Please note that there are reserved spots for our fellow tenants at our building.  The Universal Space Network and the Medical Data company have spots with signs reserved for their employees.  Please do not park in those spots during the event or any other time for that matter.

    Also, there will be no regular classes at CFG on Saturday.  Jocelyn will be holding an On-Ramp class outside at 8am and a kids/teens class at 9am outside.  Thank you.

    Lastly, there are going to be a large amount of people at CFG for Summer Slam. With that said, to compliment Bill Ds BBQ afterwards, we want to hold a Paleo/Primal bakesale during the event. If you would like to donate a small and yummy item for the bakesale, please do so. We will have a table set up in the lobby. Thank you.

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DAILY TRAINING

MEBB

Push Press

5,5,5,3,3,3

2nd Strength - 12pm class only

Overhead Squat

Bar x 5, 65% x 5, 75% x 3 x 5 sets

WOD

3 x 2 minute intervals:

Row Calories

Rest 2 minutes between intervals.  Score is total calories accumulated.

Summer Slam Event Info

Please download the following document for Summer Slam 2012.

Parking and Info for Summer Slam

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DAILY TRAINING

Part I

4 sets x 5 reps:

Hill Sprints (each sprint up and walk down is 1 rep)

Rest 1 minute between each set

Part II

2 x 1000m runs

Rest 5 minutes between the two runs

 

 

 

Summer Slam Info and Bill D's BBQ

Vince is putting together an info sheet and timeline for the day which will be posting tomorrow.  Please be sure to check out the website tomorrow and download the documents.

Bill D will be BBQing for us out back afterwards with ribs and chicken on the grill! Thanks for offering to do that, Bill.  He is also bringing some fresh apples, bananas, carrots, and stringbeans.  Please feel free bring some complimentary side dishes to help with the feast.

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DAILY TRAINING

Agility

Ladders

MEBB

Front Squat

5,5,5,3,3,3

2nd Strength - 5pm and 6pm class only

Hang Clean

65% x 3 reps, 75% x 2 x 2 sets, 80% x 2 x 3 sets

WOD

20-18-16-14-12-10-8-6-4-2 reps for time of:

Goblet Squats (55)(35)

Strict Pushups (chest to disc)