Come on!!! Those shape-up shoes will tone up your legs and butt….as long as you wear them while you are doing heavy squats!! (they didn’t tell you that part). But I recommend a much more sensible shoe, like a nice wedge

Read about it here:

http://www.chicagotribune.com/business/breaking/chi-fi-ftc-skechers-20120517,0,2592762.story

http://www.thedailybeast.com/newsweek/2012/05/06/why-the-campaign-to-stop-america-s-obesity-crisis-keeps-failing.html

…and for those who won’t take the time to read the article…here was the main take-away for me:

So what should we eat? The latest clinical trials suggest that all of us would benefit from fewer (if any) sugars and fewer refined grains (bread, pasta) and starchy vegetables (potatoes). This was the conventional wisdom through the mid-1960s, and then we turned the grains and starches into heart-healthy diet foods and the USDA enshrined them in the base of its famous Food Guide Pyramid as the staples of our diet. That this shift coincides with the obesity epidemic is probably not a coincidence.

Check out this awesome and fun way to get fit:

We’ll have boards for rent very soon for individuals or groups up to six. We will also be organizing some SUP fitness classes! Time to bring CrossFit to the lake!

Finally, the movements that I knew had to come…Double Unders and Muscle Ups…BAM!! both in the same workout. Sure, 7 minutes of burpees is no fun but we can all do them. The snatch progression had some pretty heavy weight but we could at least get through the first round. Last week was grueling but the movements were pretty basic. Now we have two skills that few in our midst’s can perform. So, as we move into spring, Crossfit Georgetown is going to bring back our Open Gym on Saturdays. Starting tomorrow we will be open on Saturdays from 10a-12p (the times may fluctuate, so check Facebook for updates). There will not be a specific workout planned but we will be there to work on skills, provide additional strength work, let you make up a missed workout from the week, let prospective members try out a workout, or….you let us know how we can help you on these days.

Complete as many rounds and reps as possible in 18 minutes of:

15 Box jumps (M 24″ box / F 20″ box)
12 Push press (M 115 lb / F 75 lb)
9 Toes-to-bar

Here’s a video explaining the workout and the standards:

Good Luck everyone!!

Happy Birthday David!!

***Note:  We are working on a plan to update our site/blog regularly with interesting content, links, articles and pictures.  Be sure to ‘subscribe’ (upper left side of main page) so you’ll receive an email whenever we do an update!

Thanks and have a great week!

~ginger

Josh has been with us since just after we moved out of our garage.  He’s a HUGE support to us and to any person that walks into CrossFit Georgetown!

Thanks for being awesome, Josh.  Hope you have a great birthday!!

Since Josh is leaving town for a birthday weekend, we celebrated yesterday with Filthy Fifty.  I believe everyone had just so much fun and would love to thank Josh for inspiring us to program such a great workout for them. Some people even left him some love notes on the whiteboard.

We love ya, Josh!

Registration for the Crossfit Open is now live at games.crossfit.com

When Greg Glassman started Crossfit he had a vision of it becoming the “sport of fitness.” It would be a way, he said, to find the world’s fittest men and women. His definition of “fit” is someone that may not exceed at any one thing but be able to do all things well. Crossfit trainers are taught to illustrate this through the “hopper” model – if many different physical tasks are written down on slips of paper and put in a hopper then drawn at random the very fittest would be able to complete any of the tasks reasonably well.  This is exactly how the first Crossfit Games were conducted. A bunch of workouts were thrown in a hopper and the events were drawn at random then and there.

Fast forward 6 years and Glassman’s vision has become a reality: The Crossfit Games  are now a sport held in a huge stadium and paying the winners $250K. Heck, it’s even on ESPN.

For those of you un-familiar with the Open, it’s the first step in the Crossfit Games qualification process. The Open consists of 6 workouts posted on-line, one per week. Athletes perform the workout at an affiliate (or submit video) and log their results on the Games site. The top 60 men and top 60 women will qualify to move on to the Regional qualifier. There are also several masters divisions starting at age 45.

Anyone interested in recording an official time is welcome to come to CFG and one of our coaches will be more than happy to judge and sign off for you. Also, our friends at CrossFit Centex will be hosting the Open WODs each Satuday.

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!

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