"The fight is won or lost far away from witnesses - behind the lines, in the gym, and out there on the road, long before I dance under those lights." -- Muhammad Ali "Being prepared for any random task is not the same thing as preparing randomly for any task."                               -- Greg Everett

 

CrossFit Genius combines the strength training of  Mark Rippetoe, Jeff Martin, CrossFit Football, the Olympic lift coaching of Mike Burgener and Greg Everett, programming influenced by Dutch Lowy and the gymnastics training of Christopher Sommer.

A stronger athlete is a better athlete. With smart (we'd like to think genius) programming of Metabolic Conditioning to complement the practice of the focus lifts and a healthy dose of Gymnastics ('cause that's just too much fun) you'll improve your performance and increase your confidence. You'll be the best athlete you can be, regardless of your sport or activity. Whether you're a First Responder, a weekend ball player or you're a parent trying to keep up with the kids, you'll be physically capable of anything you want or need to do.

 

Monday
08Mar2010

Two-position Cleans

Tuesday, March 9, 2010

Doug and Will work through the first Elements workoutTwo-postion Cleans
2, 2, 2, 2, 2

2 rounds for time
30 pushups
750m row

Getting a feeling of deja vu?  You should.  We're going to repeat the entire pre-Challenge week so that you are doing the Benchmarks under the same conditions as you did the first time.  Although not a Benchmark, compare this workout to February 2nd.  The Cleans are from the hang and then from the floor.  Finish with a nice push/pull metcon. Who could ask for more?

Sunday
07Mar2010

First Benchmark Repeat

Monday, March 8, 2010

Atticus likes watching PRs.

Push Press
3, 3, 3, 3, 3

5 rounds for time
200m sprint
10 burpees

This is the first benchmark from the "Show Us What You're Made Of" Challenge.  Compare your performance to the February 1st workout.  And don't forget to get an "after" picture taken.

Saturday
06Mar2010

Rest Day

Sunday, March 7, 2010

What do you choose when you walk through the gym doors?  There is beauty in every movement -- choose that.

Friday
05Mar2010

Mmmmake-Up Day

The two sides of Buddy: one moment soft and cuddly, the next hardcore CrossFitter. Either way, he is always El Grande. Get to know him at CrossFit Genius.Yes it is our ordinary make up day but this is no ordinary make up day because of this.

Thursday
04Mar2010

Deadlift

Friday, March 5, 2010

John finds the groove on his back squat.Deadlift 5x3

21, 15, 9
Body row
Ring pushup

Again, weight across on the deadlifts.  The metcon is a short push/pull couplet.  Work on extending your range of motion as much as possible. Both movements can be scaled up and down, so adjust the rings to make it tough but fast.