Saturday, September 4, 2010

Sorry, folks. The park's closed. We're closed for the holiday weekend.  Here's your homework:

5, 10, 15, 20, 15, 10, 5
Jumping Squats
T-Pushups

Go for maximum height on the jumping squat and work on your midline stabilization during the pushup.  Check the video if you're not sure what T-Pushups are.  Then, when you are done with that, maybe a little mobility work.

Burpees: 96

CrossFit Genius will be closed Saturday, September 4 through Monday, September 6 in observance of the Labor Day holiday.  If you've worked hard and need it, enjoy the extended rest and work the Mobility WOD's.  We'll also post a workout you can do on your own for those who want something after the BBQ.  

Friday, September 3, 2010

Nate finding his rhythm.Power Snatch 2, 2, 1, 1, 1

3 Rounds:
1 Power Clean
5 Thrusters
200m Run

Snatch is from the ground, receive the bar with arms locked out, no deeper than a 1/4 squat. "Power" means you're moving the bar fast enough that you only have to drop to the quarter squat to lock out.

Thrusters should be heavier than "Fran" weight. There aren't that many, you can do it.

Burpees: 95 

CrossFit Genius will begin offering submission grappling classes on Tuesdays and Thursdays at 5 p.m. starting September 7. Our resident Brazilian Jiu Jitsu blue belt, Will, will teach basic positions and sweeps first and then slowly transition to more advanced techniques and submissions.  

Will has been training for two years and has competed regularly.  Most recently, he won first place in the intermediate open weight at Headhunter Challenge in Tuscaloosa and won first place in Gi Blue belt and second place intermediate at Copa America Championships in Jonesboro Georgia.

Enrollment is limited to 12 current CFG Members and  class reservations  will be limited to 6 participants, first come first served. Sign up here to make sure you get your spot on the mat.

Thursday, September 2, 2010

Brandy getting beach ready with some swings.2 Rounds:
20 Pullups
30 Double Unders
20 Knees to Elbows
30 Double Unders

Your double unders are so good you can do the whole metcon with 'em...right? 'Course you can. Get after it. Solid, honest pull ups, no-swing K2E's.

Burpees: 94