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 George Strength
Every 3:00 x 15:00 (5 Sets) 5 Deficit Deadlifts (Stand on 45# Plate) 8 DB Glute Bridges @ 11x2 (DB On Hips) 10/8 Calorie Bike Sprint (Both Bikes) *Building each set* WOD 3 Rounds for time (16:00 cap) 30 Med Ball Squat Cleans (20/14#) 20 Pull-ups (C=C2B) 100 Double Unders Post results to the whiteboard.
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 How did you start CrossFit?
I’ve always been active and gone to the gym, but I started CrossFit in 2016. We had signed Isaiah up to help him build his strength and confidence and after about a year of taking him to class and watching how much fun everyone was having I decided to join myself. I was reluctant because I didn’t want to spend the money, but I can honestly say it’s been worth every penny and then some! What is your favorite part about CrossFit? I love the community and the healthy competition. Before CrossFit I usually worked out alone and was content to do so, but our RCF community is second to none and now I can’t imagine going back to exercising by myself. I also love that we all compete with one another to push ourselves but at the same time we celebrate each other’s successes. CrossFit feeds the competitive nature I have from growing up as an athlete. What motivates you to continue CrossFit? I was overweight as a child and I have a family history of high blood pressure, high cholesterol, diabetes, etc. I decided long ago that my story would be different. I love being able to work out and keep up with my 17 year old son and I want to continue to invest in my health and well-being so that I can work out with my grandkids one day! A body in motion stays in motion! What are your favorite movements and favorite WOD? I don’t know if I have a favorite WOD, but I love the long grind workouts that require steady pacing and endurance. Some of my favorite movements are cleans, deadlifts, bar facing burpees, box jump overs, pull-ups, and running. What is your favorite CrossFit memory? My favorite memory is probably winning the Carnival of Fitness Master’s Division competition only 7 weeks after breaking my hand in the Open. I wasn’t even sure I would be able to compete and we ended up taking first place. Also, anytime I get to watch my son compete or PR a lift! What is the best advice you can give a fellow CrossFitter? Compete, don’t compare. Compete with those around you to push yourself harder and farther than you would on your own, but don’t compare. Everyone has different strengths and weaknesses and is on their own fitness journey. And don’t let age stop you! I just turned 42 and I’m always learning something new! Tell us something about yourself (NOT fitness related) that others might not know. Although I don’t currently use them, I have a BS degree in Dietetics and a MS in Exercise Physiology … but my husband would probably say that’s boring information so … I also grew up in a small rural town in Indiana and showed pigs in 4H for 10 years! 😊  How did you get in to RUSH?
I completed Elements with Rich but saw that Crossfit training and heavier lifting might be out of reach due to some old injuries. I thought that starting with RUSH and supplementing that with my own workouts might be a good path to build endurance. Now I’m coming to Rush (almost) every night. What is your favorite part about RUSH? That the Coaches suggest alternates to some exercises that might not be possible due to old injuries or non-flexibility. This allows us to have a “Can Do” focus and positive mental attitude despite any physical limitations. What motivates you to continue with our RUSH program? I’ve been to Resilience maybe 250 days in the last year. With that much already in the Bank, the only Move is Forward! What are some of your favorite movements? Rowing is a great way to build strength and endurance and it’s low impact! Same with the SkiErg! What is your favorite RUSH memory? On my Elements first night with Rich a year ago, I struggled to do 5 sit ups. Two weeks ago with Rich coaching on a RUSH night, we did 150 sit ups over 5 Sets. That’s measurable Progress! What is the best advice you can give a fellow RUSH'er? Focus on what you Can Do and bring a Positive Attitude. Tell us something about yourself (NOT fitness related) that others might not know. I have dual Citizenship (Canada and U.S.) as I was Born in 1954 outside of Montreal in Sainte-Agathe-Des-Monts near Mount Tremblant and adopted by a U.S family. "Back In Business"
Main Tools: Row & Burpee _____________________________ Every 15 Minutes x 3 Sets Row Burpees Plate G2OH Burpees Row *with a partner - partition as desired  Dave Sweat-Fest Saturdays!
Teams Of 2 On a 40:00 running clock 4 Rounds 40 Russian KB Swings (70/53#) 20 Strict Dips Directly Into... 4 Rounds 40 OHS (75/55#) 30 Hang Power Snatch (75/55#) 20 Strict HSPU Directly Into... Establish a 2RM Hang Snatch in the time remaining Partition all reps as desired "Shake Off The Tryptophan"
Main Tools: Jump Rope & Dumbbells _____________________________ 8 Minutes - Tabata Style Battle Ropes Bench Overs DBall Slams Double KB Front Rack March REST 2 MINUTES 8 Minutes - Tabata Style Jump Rope DB Bench Press DBall Slams Double KB Deadlift After Party EMOM x 12 Minutes (30/30) Minute 1 = Hanging Knee Raises Minute 2 = Battle Ropes Minute 3 = Plank on DBall EMOM X 20
Minute 1: 20 Sit-ups Minute 2: 12/9 Calorie Bike Minute 3: 40s Side Plank (20/20) Minute 4: 10-15 Slam Balls (30/20#) EMOM X 20 Minute 1: 20 Alternating DB Hammer Curls (10/Arm) Minute 2: 25 Banded Tricep Push-Downs Minute 3: 1:00 Paloff Hold (30/30) Minute 4: Rest Post results to the whiteboard.  Turkey Turkey WOD
AMRAP 10 5 Sandbag cleans (100/70#)(150/100#) 10 Burpees *Rest 2:00* AMRAP 10 10 Box Jump Overs (24/20”) 10 Toes To Bar *Rest 2:00* AMRAP 10 10 DB Thrusters (35/25#)(50/35#) 10/8 Calorie Ski-Erg Post # of rounds to the whiteboard! Happy Thanksgiving Everyone! "Turkey Time"
Main Tools: Ski & Kettlebell & Torpedo _____________________________ AMRAP 40 Ski KBS Abmat Sit Ups Ski Air Squats Tuck Ups Ski 1-Arm Torpedo Snatch Hollow Rocks Ski 1-Arm Torpedo Push Press Penguins "Let's Go HAM"
Main Tools: Bike & Dumbbells & Boxes _____________________________ Every 4 Minutes x 5 Sets Bike REST 2 MINUTES Every 5 Minutes x 4 Sets DB Devils Press Push Ups Box Step Ups  4:15 Crew going HAM Strength
5 Sets (15:00) 12 KB Bulgarian Split Squats @ 30x0 (6/Leg) + 45s Double KB front rack wall sit *Rest 1:30 Between Sets. Stay across at same weight.* WOD Time Trial 2,000m Row Post results to the whiteboard. "Mashed Potatoes"
Main Tools: Medicine Ball & Burpees _____________________________ EMOM x 35 Minutes (40/20) Minute 1 = Wall Balls Minute 2 = Rope Rows Minute 3 = Reverse Lunges Minute 4 = Burpees Minute 5 = X-Band Walks Minute 6 = Lateral Hops Over DB Minute 7 = Ring Rows  Monika Strength
3 Sets 0:00-12:00 10 Close Grip Bench Press + 5 Strict Pull-ups *Building to a Heavy Set, Rest 2:00 Between Sets* 12:00-15:00 1 set of max reps -> Close grip bench press @ 50% of 10RM *This is to be performed after your last 2:00 Rest* WOD Teams Of 2! 12 Rounds: (20:00 CAP) 200m Run (300ft Shuttle run if too cold) 10 Push-ups 10 Pull-ups (C=C2B) *Alternate full rounds* Shuttle Run 25ft Out + 25ft Back + 50ft Out + 50ft Back x 2 Rounds Post results to the whiteboard. "Green Bean Casserole"
Main Tools: Row & Torpedo _____________________________ AMRAP 20 Row Torpedo Plank Pull Throughs Seated Torpedo Press Row Toes to Torpedo SA SL V-Ups Row Torpedo Bear Crawl Pull Ring Mountain Climbers After Party AMRAP 13 Rower Tuck Ups Torpedo Bicep Curls Calorie Row (or Run) Torpedo Skull Crushers  Gobble Gobble Strength
Back Squat (15:00 Block) 5x5 @ 30x1 Tempo *Rest 2:00 Between Sets* WOD AMRAP 10 40 Double Unders 20 Air Squats 10 Sumo Deadlift Highpulls (95/65#) Week of Thanksgiving! Weekly Movement Forecast M- Tempo Back Squats T- Close grip bench press + Team of 2 WOD (Shuttle runs + Push/Pull) W- Bulgarian Split Squats + Wall Sits / Time Trial Surprise TH- Turkey Turkey WOD F- EMOM SweatFest Post Holiday Special TEMPO BACK SQUATS Rolling into a new cycle here with tempo squats, the focus of this cycle will be on the descent of the squat. We will build strength through this cycle but also learn how to engage the midline and keep the body solid as we pass through below parallel before driving to stance. CLOSE GRIP BENCH + STRICT PULL-UPS Little pump cycle! Working our way back into some bench press for this one, and we are prescribing a close grip. Close grip should allow for a better transfer over to movements like push-ups. Supplementing the bench will be our continued strict work with pull-ups. Remember to keep trying a more challenging scale on these, you’ll never know what your capable of until you try. BULGARIAN SPLIT SQUAT + WALL SIT This cycle should be fun! Mixing things up getting after single leg work and static holds. Kettlebells will be the primary piece of equipment used, and we hope to see a great transfer of strength over to the squats once we complete our time with this cycle. TURKEY DAY Gobble gobble! For our WOD this year we will be completing 3 x 10 minute AMRAPS. Come in and get a fun, sweaty, and safe WOD before the face stuffing begins POST TURKEY DAY Well, we all know what this day feels like. This day will consist of a couple of EMOMs, and the goal is just to move! Come in and get a little sweat, and try to forget about all the crap you put into your system the day before. |
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