CrossFit Gloucester

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Saturday 150425

Posted by Em on April 24, 2015 at 3:15 PM Comments comments (0)

Master's Qualifier EVENT 4

 

FT 21-15-9  All Ages to 49

 

  • Deadlifts 225/155
  • Box jumps 24/20
  • Handstand push-ups

(Masters Men 50-59, Masters Women 50-59)

  • 21-15-9 reps for time of:
  • Deadlifts
  • Box jumps
  • Handstand push-ups with 2-inch riser
  • Men use 185 lb., 24-inch box
  • Women use 135 lb., 20-inch box

(Masters Men 60+, Masters Women 60+)

  • 21-15-9 reps for time of:
  • Deadlifts
  • Box jumps
  • Handstand push-ups with 4-inch riser
  • Men use 155 lb., 20-inch box
  • Women use 105 lb., 20-inch box
Tomorrow there will be a Big Festival - Free to Everyone - at our WhiteMarsh Shopping Center from 12-4.
There will be a bounce house, carnival games, face painting, ident-a-kid pie throwing contest, mission air soft, food vendors and much more!

CrossFit will be holding an Open House and Open Gym from 9 am until mide afternoon.  Come on by!


 

Friday 150424

Posted by Em on April 23, 2015 at 9:20 PM Comments comments (0)

EVENT #3 of the Master's Qualifier - Good Luck!

"Jackie" x's 2 plus weight

 

 

Event 3 Variations

 

40-44

(Masters Men 40-44, Masters Women 40-44)

  • 2 rounds for time of:
  • 1,000-meter row
  • 50 thrusters
  • 30 chest-to-bar pull-ups
  • Men use 65 lb.
  • Women 45 lb.

 

 

45-49

(Masters Men 45-49, Masters Women 45-49)

  • 2 rounds for time of:
  • 1,000-meter row
  • 50 thrusters
  • 30 chest-to-bar pull-ups
  • Men use 65 lb.
  • Women 45 lb.

 

 

50-54

(Masters Men 50-54, Masters Women 50-54)

  • 2 rounds for time of:
  • 1,000-meter row
  • 50 thrusters
  • 30 chest-to-bar pull-ups
  • Men use 65 lb.
  • Women 45 lb.

 

 

55-59

(Masters Men 55-59, Masters Women 55-59)

  • 2 rounds for time of:
  • 1,000-meter row
  • 50 thrusters
  • 20 chin-over-bar pull-ups
  • Men use 45 lb.
  • Women 35 lb.

 

 

60+

(Masters Men 60+, Masters Women 60+)

  • 2 rounds for time of:
  • 1,000-meter row
  • 50 thrusters
  • 20 chin-over pull-ups
  • Men use 45 lb.
  • Women 35 lb.

 


Thursday 150423

Posted by Em on April 22, 2015 at 5:00 PM Comments comments (0)

We will perform the Masters Qualifiers with Coach Stephy and Courtney.  They both will be competing for the Games.  Good Luck!!

The qualifiers task the athletes through four grueling events over four days during the weekend of April 23rd to the 27th. All of the events will be announced on the CrossFit Games website on Thursday April 23rd at 5pm PST and athletes will have till 5pm PST Monday 27th April to complete the events and enter their scores.

 

Each athlete will record 5 scores, four for the workouts announced next week and completed over the weekend, and the first score which is determined by their CrossFit Open placement in their age division. Athletes that finished 1st in their division in the Open begin the Qualifier with 1 point, if they are 100th they begin with 100 points. The inclusion of the Open placement makes the Open mean something and prevents athletes sandbagging workouts to conserve energy for the regionals or qualifiers.

 

Each of the top 200 masters athletes in each age division must also film all four of the workouts to provide proof of scores should it be requested. However anyone can complete the workouts for fun. The top 20 athletes in each age division with the fewest points at the end of the Qualifier will be invited to compete in the CrossFit Games in July.


Thursday 150423

Posted by Em on April 22, 2015 at 4:50 PM Comments comments (0)

EMOM 8 

  • 2 Shoulder Press 

 AMRAP 15

  • 5 Push Press (use heaviest Shoulder Press weight)
  • 10 T2B
  • 15 Push Ups

A Letter From An Athlete Makes this All Worth While

Posted by Em on April 22, 2015 at 8:35 AM Comments comments (0)
Crossfit Gloucester, To the staff and members of CFG. Thanks for the encouragement over the last six months. The CFG experience is truly life changing. Six months ago I thought WODs, EMOMs, & RFTs were exotic birds of the Chesapeake Bay, wow, can those birds make you sweat. CFG is changing lives for the better. If you see someone walking around the courthouse area proudly favoring a sore muscle they probably just finished a workout by EM. All the staff and patrons of CFG are remarkable. They support all persons regardless of ability and provide encouraging words even if you are the last person to finish. (which I usually am) Whether you are one of the competitive athletes or like me just trying to keep up, the crackerjack staff is always there with a smile and a push to get you through it. For one of the recent Saturday work outs, Athletes were allowed to choose their own weight to work out with. I thought.. this is great; I'll breeze through this and be on my way. Just before we started a little blonde person showed up directly in front of me and said, Athletes get to choose their weight, I get to choose yours, I'll be right back, so much for my easy workout. But that's what makes CFG so special, they care about everyone improving. And you never forget your first box jump. I have made some new friends at CFG and hope to continue my journey to better health at the BOX. A hearty thanks to all the coaches and patrons who have made this a challenging but fun journey. You never forget your first box jump, yeah GO 6:30pm Class Kevin PS: I still think Em and Sean are having a contest to see who can smile the most.

Wednesday 150422

Posted by Em on April 21, 2015 at 5:00 PM Comments comments (0)

Front Squats

  • 5-5-3-3-1-1 

Green Sally Up 

  • Back Squats 95/65

Tuesday 150421

Posted by Em on April 20, 2015 at 4:55 PM Comments comments (0)

AMRAP 15 -

  • 5 Squat Snatch 125/85
  • 5 Forward Lunges 125/85 ea side
  • 1 Rope Climb
Where are all our laides in our 9:00 am class to even out the dynamics!?!


Monday 150420

Posted by Em on April 19, 2015 at 1:50 PM Comments comments (0)

FT: 10-9-8-7- 6-5-4-3-2-1

  • Deadlift 225/155
  • Burpee Pull Ups
We had lots of momentum going on our gymnastics movements during the Open.  Let's keep it up.  We will be hosting a gymnastics clinic at our box to help all the athletes reach their goals.  The details are in the works!


 

Saturday 150418

Posted by Em on April 17, 2015 at 7:15 PM Comments comments (0)
20 RFT:
  • 5 Wallballs 20/14
  • 5 Box Jumps 24/20
  • 10 Dubs 
For those of you who missed the partner wod - it sure was a doosie! Weighted Runs, Turkish Get Ups, and Mountain Climbers

Meat and Greet was fun!  Welcome Brittany and Jocelyn!



Thursday 150415

Posted by Em on April 14, 2015 at 5:10 AM Comments comments (0)

"Nate"

AMRAP 20 

  • 2 Muscle Ups
  • 4 HSPU's
  • 8 KBS 2/1.5
Friday Night is our Meat and Greet! Haven't had one in a few months, let's welcome the new 101 ers and take advantage of this wonderful weather.

Friday will be a "Fun Surprise Partner Wod"





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