10.02.18

CrossFit Georgetown - CrossFitView Public WhiteboardActivationFoam Roll: Quads, IT Band, Butt, Shoulders Shoulder PVC Pipe Stretches Activation: x2 10/10DB Dead BugWarm-up20 jumping jacks 10 arm circles forward 10 arm circles backward 10 arm swings over head 10 arm swings around the body 10 leg swings side to side 10 leg swings back to front :30 runner stretch each leg 10 half burpeesFront Squat (8-8-8)60% 1RM 33X1 3 second count down, 3 second hold at the bottom. Explode up, 1 sec pause at the top to reset.Metcon (Time)Team Open 17.510 RFT 9 Thrusters (95/65) 35 Double Unders ( or 105 singles)

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9.27.18

CrossFit Georgetown - CrossFitActivationFoam Roll: Shoulders, Thoracic Spine, Wrist, Quads Activation 10 Banded OH Pulls 10 Banded Lat Pulls 10/10 Forward Backward Banded WalksWarm-upTABATA PVC Passthrougs Air Squats Arm Swings LungesLift BreakdownVariations: Med Ball Clean PVC Pipe Barbell Deadlift to a Front Squat Speed - Fast Elbows Raise Butt and Chest at the same weight Weight in Heels Add in the Jerk for Grace - If not comfortable with either, stick to DL or FS or even MB Cleans.Grace (Time)For Time: 30 Clean and Jerks, 135# / 95#Abs2x 20/20 Russian Twist (25/10) 20 Wt. Sit Ups 20/20 Side Bends

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2018 Spring Clean Nutrition Challenge

Ok folks, here are the rules of the game.... Points 1 point for real food. This is basically a "Paleo" diet so real food means it was once alive and did not come in a bag or a box. If it has a long shelf life and is man-made it is not real food. For purposes of this challenge there are 3 food categories: Protein: Meat, poultry, fish, eggs - the leaner the better and, if possible, select grass-fed (beef), pasture raised (chicken, eggs), wild caught (fish). Eat the whole egg! Carbs: Yes, I know veggies are carbs but this

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