Author Archive

11 Nov
by: Published in Uncategorized

INTERNAL THROWDOWN RULES AND SIGN UP SHEET

Click here to sign up as a volunteer

Pre WOD: 20 mins to find heaviest load:

2 Power Clean
2 Shoulder to Overhead

WOD: Death By:

Ground to Overhead at 50% of Pre WOD weight

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If you have ever wondered how truly wonderful it is to judge someone…in CrossFit…well, then this Internal Throwdown is your opportunity to do so.  Not working out / watching people give it everything they have / (cross your fingers) denying them work, is one of life’s greatest pleasures.  If you are smiling right now and thinking:  “Hey!  It sounds like I was born to do that”, then sign up as a volunteer!!!  We are looking for people to judge various events, run the clock, and handle all of the pressure that comes with counting up!!!

Click that link up there and put your judgmental shoes on,

CG

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10 Nov
by: Published in Uncategorized

INTERNAL THROWDOWN RULES AND SIGN UP SHEET

Click here to sign up as a volunteer

Pre WOD:  20 mins to find:

5RM Back Squat

WOD:  Team Alexander:  5 rounds for time of:

31 Back Squats (135/95)
12 Power Clean (185/115)

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From the CrossFit website…

Staff Sgt. Alexander G. Povilaitis, 47, of Dawsonville, Georgia, assigned to the 570th Sapper Company, 14th Engineer Battalion, 555th Brigade, was killed in action on May 31, 2012 in Kandahar Province, Afghanistan, when enemy forces attacked his vehicle with an improvised explosive device. He is survived by his wife, Kimberly, and two sons, Alexander Blaine and Danny.

RIP hero and Happy Veterans Day to all,

CG

==

09 Nov
by: Published in Uncategorized

INTERNAL THROWDOWN RULES AND SIGN UP SHEET

Click here to sign up as a volunteer

WOD 1: EMOTM for 24:

Min 1: 8-10 Hanging Knee Raises
Min 2: 10-12 Wall Balls (20/14)
Min 3: 30 second Knee Raise Hold
Min 4: 10-12 Alternating Arm MedBall Push Ups (each arm is 1)

Minute 25 = Hanging Knee Raise AMRAP
Minute 26 = Wall Ball AMRAP

WOD 2: EMOTM for 24:

Min 1: 8-10 Toes to Bar
Min 2: 10-12 Wall Balls (20/14)
Min 3: 30 second L-Sit or Front Tuck Lever Hold
Min 4: 10-12 Alternating Arm MedBall Push Ups (each arm is 1)
Minute 25 = Toes to Bar AMRAP
Minute 26 = Wall Ball AMRAP

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List time…

  • Hoodies are in and they are LEGIT…try one on (pre wod)!!!
  • Still need a few more Rx teams for the internal throwdown
  • Still need some more teams for the Scaled division
  • The more judgy judgmental judges and volunteers we have, the merrier
  • Sign up and bring your eye Blue Ribbon dish to the Paleo Potluck!!!  The more, also the merrier

That is all…for now,

==

 

08 Nov
by: Published in Uncategorized

INTERNAL THROWDOWN RULES AND SIGN UP SHEET

Click here to sign up as a volunteer

Team WOD 1: For time:

21 Thrusters (75/55) (each)
21 Pull Ups (each)
30 Hang Power Snatch (95/65)
15 Thrusters (75/55) (each)
15 Pull Ups (each)
30 Power Clean and Push Press (95/65) 9 Thrusters (75/55) (each)
9 Pull Ups (each)

Team WOD 2: For time:

21 Thrusters (95/65) (each)
21 Pull Ups (each)
Isabel: 30 Power Snatch (135/95)
15 Thrusters (95/65) (each)
15 Pull Ups (each)
Grace: 30 Power Clean and Jerk (135/95)
9 Thrusters (95/65) (each)
9 Pull Ups (each)

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Also…

Please note that Coach Monica will be running two workouts in the morning of Thanksgiving and the following day.  If you are going to be around and would like to get your WOD on before getting all trippy on tryptophan.  There is a sign up sheet at the Columbus location right by the Wodify monitors!  These workouts will have a hint of pilgrim struggles à la CrossFit

All the cool kids are doing it,

CG

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Nancy Ramirez, Erin Poders liked this post
07 Nov
by: Published in Uncategorized

INTERNAL THROWDOWN RULES AND SIGN UP SHEET

Click here to sign up as a volunteer

Versus WOD: First person to get to 7 points wins

1 point = 200M Row

You must first do:

30 Wall Balls 20/14)
30 Burpees
30 Power Cleans (95/65)
30 Shoulder to Overhead (95/65)
30 Pull Ups

In order to attempt the row

==

Okie dokie everyone…

As of writing time (thursday), here are the stats for the internal throwdown so far:

8 teams in the Rx division have signed up (3 in the free agent list)
1 team in the scaled division has signed up (3 in the free agent list)
2 morning volunteers
3 afternoon volunteers
1 person bringing flatware to the paleo potluck

I hope everyone likes the taste of plastic, because so far that is all we are having!!!  Also, please note that once the teams have filled up, there will be no more room for any other teams / free agents!  Movement standards will be published in the upcoming week along with ::maybe:: another workout!

Saturday!!!,

CG

==

Nancy Ramirez liked this post
06 Nov
by: Published in Uncategorized

INTERNAL THROWDOWN RULES AND SIGN UP SHEET

Click here to sign up as a volunteer

Pre WOD: 20 mins to complete:

3 x 20 reps alternating between Front Squats and Thrusters as heavy as possible (Rest 1:30 between sets)

WOD: For time:

2000M Row

This is to be done Tabata Style

Last done on 6/4/14 as Pre WOD encouragement, but actually last done on 2/6/14

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Ballsy the WOD…

Video description here.  For time:  10 minute cap:

30 and 45 Wall Balls (20/14) while one partner A holds the top Deadlift position (155/105)
40 and 55 Wall Balls (20/14) while one partner B holds the Front Rack position (155/105)
50 and 65 Wall Balls (20/14) while one partner C holds the top of the Overhead position (155/105)

Rules:

–One partner does 30 Wall Balls while the other partner does 45 Wall Balls while partner A holds the top of the deadlift position.
–Once all of the Wall Balls have been completed, then the bar may be dropped and Partner A now has to do Wall Balls while whoever is partner B has to hold the Front Rack position.  This will repeat itself with the last part as well.
–One partner has to do 30 Wall Balls while the other has to do 45 Wall Balls.  They are not sharing their repetitions
–Each team can determine who gets stuck with doing the 30 Wall Balls and who gets stuck with doing the 45 Wall Balls at each of the three different holds
–If the barbell is not being held in the proper position, Wall Balls cannot be done
–Any partial ROM Wall Balls done while the barbell is being dropped, do not count
–Wall Balls cannot be started until the person performing the hold is showing control
–If someone loses control of a ball, they can go get it and resume as long as the barbell is being held appropriately

Standards:

Rx standards are explained in the workout.  Scaled standards are as follows:

Wall Balls (14/10)
Barbell Holds (115/65)

That’s one of them,

CG

==

 

Princess Swanson liked this post
05 Nov
by: Published in Uncategorized

INTERNAL THROWDOWN RULES AND SIGN UP SHEET

Click here to sign up as a volunteer

Pre WOD:

Barbell Roll Outs
1-arm HS Hold or 1-arm Plank Hold (try it on rings)
V-Sits
Pull Up work

WOD 1: 5 rounds for time of:

12 Ring Rows
10 Burpees
8 Sit Ups

WOD 2: For time:

50 Burpee Body Blasters (Pull Up into Toes to Bar)

WOD 3: For time:

30 Burpee Muscle Ups (World Record is 4:10.8)

==

First competition workout will be released tomorrow.

That is all.

For now,

CG

==

Charly Higareda, Erin Poders liked this post
04 Nov
by: Published in Uncategorized

INTERNAL THROWDOWN RULES AND SIGN UP SHEET

Click here to sign up as a volunteer

Pre WOD: 20 mins to find heaviest load:

1 Power Clean
3 Shoulder to Overhead

WOD 1: 3 rounds for time of:

5 Ground to Overhead at 75% of your Pre WOD weight
10 Hanging Knee Raises
5 Burpees with Plate (45/25)

WOD 2: 3 rounds for time of:

5 Thrusters (at 75% of your Pre WOD weight)
10 Toes to Bar
5 Burpees with plate (45/25)

==

Internal Throwdown News…

No workouts are actually being released so you can sit back down.  But what I would like are some people to volunteer for the event.  If you have been to any of our internal throwdowns, you know that they are a ton of fun.  However, events like this don’t happen without people like you.  If you care to volunteer, here are the details on what is needed:

Judges (who are familiar with CrossFit standard movements and can count up…harder than it sounds)
Judges (who can keep track of the clock)
Volunteers to collect score sheets and organize paperwork
Volunteers to move and help set up equipment
Volunteers who are up for whatever may be needed

There will be a morning shift (8:15 – 12-30) and an afternoon (12:30 – 3:15) shift.  You can volunteer for one or for both, its up to you!  But like always, the more the merrier,

Click here to sign up as a volunteer,

CG

==

03 Nov
by: Published in Uncategorized

INTERNAL THROWDOWN RULES AND SIGN UP SHEET

Pre WOD: 20 mins to find:

5 x 1 Back Squats (same load for all sets)

WOD: For time:

30 Cal Row
30 Wall Balls (20/14)
30 Push Ups
30 Back Squats (done at 50% of your Pre WOD workout weight)

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Q1)  What time window would someone need to get in figure/bikini shape?

A1)  This is dependent on your starting point (muscle tone and body fat %, for example) and what your goals are. The window can range from as short as 6 weeks to 24 or higher.  For my first show, I started with a body fat percentage of 20 and it took me 12 weeks to prepare.

How long before you see the changes you are looking for when preparing for a competition?

It’s about continual improvement.  I try to progress with each show but I am new to this sport and have a long way to go.  I know that change won’t happen overnight.  It’s going to take time, effort and commitment.

If I am interested in competing, where can I find more information?

Bodybuilding.com is a great resource as is NPC News online and Muscular Development.  If you want to chat with me directly, feel free to reach out.

Thank you Sam for letting me harass you with this Q&A.  If you are looking for more information, feel free to follow Sam on Instagram here,

CG

==

02 Nov
by: Published in Uncategorized

RIP Former Boston Mayor Thomas Menino

INTERNAL THROWDOWN RULES AND SIGN UP SHEET

WOD 1: 5 rounds for time of:

14 Burpees
12 Kettlebell Swings (24/16)
10 Pull Ups
8 Over the Box Jumps (24/20)
6 Push Ups at the end of the last round perform

100 Double Unders or 30 additional Burpees

21 minute time limit

WOD 2: For time:

70 Burpees
60 Kettlebell Swings (24/16)
50 Pull Ups
40 Over the Box Jumps (30/24)
30 Handstand Push Ups
100 Double Unders

21 minute time limit

==

Sam A.  Q & A (that rhymes)…

Q1)  What is your favorite cheat food?  How often do you have it during training?

A1)  My favorite cheat meals are gluten free cupcakes from Georgetown Cupcake, plantain chips, and Sweet Green. I LOVE a good salad (yes, I consider salad a cheat meal when it’s covered in dressing and includes goodies like bacon).  Over the course of the last 3 months I’ve only had one cheat meal.  The frequency of cheat meals and the flexibility of that cheat are dependent on the shape I’m in and how close I am to a show and my current goals.

Q2)  What kind of prior preparation do you do to stay in track?

A2)  I meal prep all of my food for the week every Sunday. It normally takes me around 2-3 hours to cook and pack everything away. Generally this helps to make sure I’m on track all week long, eliminates excuses, and makes it easier to grab and go in the morning.

Q3)  If I don’t have abs and I want to get some, how strict and precise do I need to be with my diet?

A3)  We all have abs, so that’s good news, right?!  I personally don’t see my abs until I am nearing the end of my prep when my body fat is lower.  I believe genetics plays a role in the structure and composition of your abs, which we have no control over, but the one thing we can control is our diet.  For me, that’s key. If my diet isn’t on point my abs hibernate.

Thanks Sam,

CG

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