How do you know if you’ve pushed yourself?

You know it if you look like Jake after (or during!) your workout.

 

CrossFit challenges you to push the threshold of what you can stand. Usually, you have more in you that you are willing to give. The trick is to keep pushing, testing out that threshold, while at the same time, not being a hero and getting hurt.  Check the ego in at the door and be prepared to push yourself and become a better athlete in the process.

There are 3 stages to ramping up in CrossFit.

1. Mechanics: You learn the fundamental moves. You work hard to do them correctly.

2. Consistency: Once you have learned the mechanics of the movements, you then work on being able to do preform them correctly over and over, getting more and more consistent. Doing the moves correctly, repeatedly.  🙂

3. Intensity: Once you can knock out squats, pull-ups, cleans, snatches, thruster etc, correctly and repeatedly … now you can to turn up the heat and add in the intensity and start your own dance with your threshold of what you can tolerate.  It is in this stage that you might look like Jake up there! He wasn’t done either.  But he got back up and kept working until he was.

Mechanics. Consistency. Intensity. CROSSFIT!

Stop Censorship NOW!!!

Our CrossFit Georgetown site will be ‘dark’ and in protest tomorrow in opposition to the SOPA/PIPA bills which threaten our freedom of speech.  For one day, we will be MIA, absent from the internet — FB, Twitter, Blogs, etc.  One day so that we can enjoy the freedom of expression the internet provides.  If you miss the internet for a day … imagine what you’ll miss when these bills BREAK the INTERNET forever!

Want to know more and read more?  Check out my blog for more info and links:

But do it fast, because at midnight, I’ll be ‘in the mist’ for 12 hours!

~Ginger

CFG’s 1 Mile Test for Jan. 12

For the past 2 weeks, we’ve been doing a variety of benchmark workouts and specific skill tests.  We will be repeating these 3 or 4 more times this year so you can see how you improve.  This past Thursday (Jan 12) we tested everyone’s mile time.  This was not met with overwhelming enthusiasm but in the end, it was a great day!  I will note that is was COLD (mid-30’s), especially for those morning classes with north wind gusts up to 20 mph. That alone should guarantee an improved time the next time we test.

Here’s the Dark Side (5:15 am) class after they finished.

Erin, David, Marianne, Julie, Rick, Sandra and Karen

((Note: we didn’t get a photo of the 6:15 am class — next time for sure!))

5:30 pm: Bill (fastest time!), Bryan and Sophie

This is a pretty big class so I’m wondering if they got the ‘memo’ that we’d be testing the mile. Curious!!

6:30 pm: David, Frankie and Josh

The RESULTS

Top 3 times:

Bill — 6:54

Mike — 7:40

Becca — 7:42

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Great job everyone!!

CrossFit Georgetown–New Improved Blog!

CrossFit Georgetown is dedicated to providing our clients with challenging workouts, community support and nutritional guidance so that each one may reach their goals and achieve their own personal success!

In the effort to provide up to date information and keep a constant line of communication open, we’ve started a new blog which will be easier to update and share information.  We hope you like it.  You may also join us on our Facebook Page!

Black Friday WOD 2011

Once again we opened up CrossFit Georgetown for a Black Friday workout. Our group was smaller this year but no less enthusiastic. The workout:

NUTTS x 2 (w/ a partner!)

20 HSPU

30 Deadlift

50 Box Jumps

100 Pull-Ups

200 Wall Balls

400 jump rope

400m slam ball relay

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One thing I always think is great is that our children LOVE to come to these group workouts and to participate. It’s very cool!!

Here’s Delaney doing her version of a wall ball throw. (a bit easier for her to take the wall aspect out of it because the ball kept bouncing off the wall and attacking her. haha)

Duncan knocking out some jump-ropes.

This year’s group! Left to Right –> Delaney, Duncan, David, Bryan, Frankie, Stephanie, Mario and Melonie. AWESOME job! All the pics will be uploaded to our CrossFit Georgetown Facebook page. 🙂

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Enjoy the rest of your weekend!

Free CFG T-Shirt anyone? One could be yours…

Today is Friday Favorite and your comment on this post could be the one that wins a Free CrossFit Georgetown T-Shirt. I’ve mentioned on Facebook and Twitter, among other places, how addicted I am to reusable grocery bags. They are not only cute and fun but useful and good for the environment. I mean, it’s a WIN all the way around. I have a particular awesome one I got this summer at Food City in Dandridge, TN and seriously, the checkers and baggers at HEB are ga-ga over my bag! This bag has not failed to receive praise and adoration! So, for Karen Heine who wanted to see a picture, I’m using it for today’s Friday Favorite.

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Where does the Free T-Shirt come into play? I’m so glad you asked. To make this bag apply to health, fitness, wellness, the gym, (etc.) … I was going to list all the ways I could to connect this great tote to those items.

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Instead, I want you to! Let me show you this bag/tote, okay.

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This picture shows how flat this bag be. It folds into itself to be very compact and slim. The sides are stiff and pretty heavy duty. If it were flat, you could almost use it like a tray.

Inside the bag there’s this firm fold down flap that nestles into the bottom of the tote to give it a sturdy bottom.

Here it is all opened up, long straps in addition to the short side handles. Pretty roomy too. You could easily fit 4 gallons of milk plus other stuff in here.

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I’ll offer the most obvious reason this bag qualifies for health and wellness and that’s the use of a reusable bag instead of using plastic. It saves money and is better for our environment. So, that’s the ‘gimmy’. Now it’s up to you.

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In the comments, share any use you can think of that this tote would apply to CrossFit, fitness, health, wellness, etc. The more interesting, useful, unique comment will win a free CFG T-shirt. (If we don’t have your size, you can gift one!) You don’t have to live around us to participate. I’ll even brave the post office to send a shirt if the winning comment isn’t in driving distance. (Molly will make sure I really do get to the post office!)

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We will have a very select secret panel of judges. *GRIN* Make us laugh, surprise us. Get Creative! And have a WONDERFUL weekend!!!

Friday Favorite

This week’s Friday Favorite is all about jump ropes, specifically jump ropes which make it easier to learn the advanced skill of double-unders. The hot purchase item lately at CFG are these awesome ropes from RX Jump Ropes.

(photo taken from Molly’s Twitter — follow her)

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Molly’s rope has the Elite 2.6 cable in blue with the blue Hawaiian handles. There are MANY OPTIONS! You will want to go to their site to check out the guidelines (they even have a video) for measuring to get your perfect length and choosing the appropriate cable for your skill level. They even have a Rx Jump Ropes Facebook page for you to ‘like’.

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Have a great weekend everyone!

Cool down time

Everyone has their own sort of ‘cool down’ time. This is a typical one for our dark-side class. 🙂

(Julie, Rick, Erin and Jason)

This picture really brings to mind the great community aspect of CrossFit. I love seeing people hang out before or after the workout. During the summer, many people traveled and the travel schedules varied so it wasn’t until mid-August, when the kids returned to school, that the whole gang was together again. Someone commented that it felt like the first day of school and we all talked about what we did over summer break.

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What does the community of CrossFit mean to you?

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Friday’s Favorite

Hi Gang. Today’s Friday Favorite is a recipe for a great snack. It is my intention to have a recipe once a week. Today I’m making it a FF because it is so good it will become a favorite. This is Robin Newman’s paleo trail mix which can also be treated like a granola or cereal. Take a close look at all that goodness pack in there.

You can choose any combination but here Robin used almonds, sunflower seeds, pumpkin seeds, pecans, cranberries, raisons and I think I see an occasional coconut chunk. Just go to the bulk foods and choose all your favorite nuts and seeds (unflavored and unsalted of course!). Dump it all in a bowl and drizzle with honey and mix. Spread onto a pan and bake at 350 for about 30-ish minutes, tossing and turning every 10 minutes. NOTE: Put the cranberries in at the end or they’ll dry out in the oven and sprinkle ‘a bit’ of kosher salt over mix if you wish.

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Sprouts will often have sales on their bulk foods. When they do, stock up and make a huge batch of this. What a great energy snack to take on the go and this would make a great homemade Christmas gift as well!

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Have a great weekend!

School lunch, or garbage on a tray?

From what I saw today, it’s the latter and the kids think so too!

I joined my daughter for lunch today at school because it’s her birthday. It had been a long time since I sat through a school lunch and really looked around at what kids were eating. What a saw was a total lack of color and nutrients on trays laden with processed garbage. And the sad thing was, the kids were all saying it was gross too, and the many tossed their entire lunch in the trash.

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I saw not a single vegetable. Not one! Nothing green, yellow or red. Wait, I did see one apple. The girl bit into it and spit it back out on her tray. It was mushy and bruised. On the rest of her tray … a bread stick, a giant roll, about 3 nasty-looking dried chicken nuggets, and mashed potatoes. The girl next to her picked some sort of ‘ham’ thing from the line. She dug around and finally unearthed a thin, floppy, greasy slice of ham. She ate it. I tried not to gag. Her little box did have a slice of cheese and now that I think about it, I saw some grapes alongside a hard breadstick. She ignored all of this. Down the row, I saw a girl eating a hotdog bun filled with shredded cheese. Are you grossed out yet?

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I know there are efforts to improve school lunches. Thank goodness! But we need to work harder. The obesity epidemic in our country is out of control and it breaks my hearts to see school age children having to battle this problem. And it isn’t just the schools at fault. I know they sometimes have a salad option (even if it’s nutritionally devoid iceberg!). But the kids choose nachos instead!

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Eating healthy should be the normal routine! And it shouldn’t be too hard or too expensive to eat well. (I know sometimes it is and that’s a whole other post.) The best thing you can do for your children is to teach them to love healthy food. To enjoy how it makes them feel energetic and strong. That’s a gift that will benefit them their whole life!