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Just Squat

To improve our strength we are beginning a Squat Cycle Program.  It is a 4 week program leading up to a retest of your 1 rep max.  Guess what, it starts Monday.  We will program the squats once a week into our daily WODs.  We understand peoples schedules may not allow you to attend every time we program the Squat WODs.  If you are going to be participating in the Squat Cycle you MUST complete the squats within that week.  This can be done during a normal group class in substitution for that days Strength/Skill portion or during down time at the gym.  Speak with any of your coaches if scheduling is an issue. We look forward to seeing you all make progress in your strength, endurance, and overall health.

The Squat Cycle Program – since we all know our 1RM from completing the CrossFit Total we can now use this information to progress.

  • Week 1 : 5 x 10 @ 70-75%
  • Week 2 : 5 x 7   @ 75-80%
  • Week 3 : 5 x 5 @  80-85%
  • Week 4 : 5 x 3 @  85-90%
  • Week 5 : Re test 1RM

In the words of CrossFit founder and CEO Greg Glassman.

“Regardless of what the problem is, the answer is to squat.”

“People who do not know how to squat do not have normal hip function, don’t have normal leg functional,” he says in this medley of clips paying homage to the movement. “They can’t jump, run, throw or punch correctly.”

As a fundamental movement, the squat is a building block to every other movement in CrossFit, says HQ trainer Pat Sherwood.

“Do this well and everything else you do will fall into place,” he explains. “Do this poorly and everything else is going to be a little challenging for you.”

Every part of the body must be engaged and tight in the squat, Sherwood notes.

“If you find yourself down in the bottom of the squat and you’re just kinda chillin’, you’re probably not squattin’ right,” he says.

For those feeling averse to the squat, Glassman has a simple question: “What is the preferred method for getting your ass off the toilet seat?”


_CrossFit Journal_



January Personal Records

  • Jon Lurvey – Deadlift 315# 3rm
  • Deena – Deadlift 200# 3rm , 1st Rope Climb
  • JP- Back Squat – 365# Front Squat 320#
  •  Marisa – Power Clean 80#
  • Frank – OHS 225#
  • Emma – Hang Clean 95# 3rm
  • Dave – Hang Clean 185# 3rm, Back Squat 255# Deadlift 325#
  • Jason Liang – Squat Snatch 145#, Front Squat 225#, Clean & Jerk 185#, Push Jerk 195#
  • Lauren – Squat Snatch 115# Deadlift 275#
  • Peter – Clean & Jerk 205#
  • Laura – Back Squat 200#
  • Patty – Deadlift 245#
  • Sarah R. – Front Squat 125#
  • Jenni – Hang Clean 95# 2rm
  • Brit – Hang Power Clean 135# 3rm
  • Shaina – Front Squat 135# 3rm


Early Closing

Due to severe weather conditions our last class will be 6pm tonight.

Drive Safe.

Upcoming Events



  • 1/31 – Saturday: Foundations 12 – 2:30 

  • 2/1   – SuperBowl Sunday WOD (Normal Schedule)

  • 2/2   – Start of 45-day Nutrition Challenge (WOD #1)

  • 2/7   – Nutrition Challenge WOD #2

  • 2/9   – Mobility WOD Demo w/ Joe Bianculli – 8pm (Bring you own yoga mat)

Nutriton Seminar & Paleo Lunch



Catered Lunch By Prime 11 – 12:30

Your Coaches & our PurePharma Rep will be available for Q&A after seminar.

PurePharma Nutrition Challenge

We will be embarking on another Nutrition Challenge. This time around we will be partnering up with PurePharma. If you have not already tried their supplements this is a perfect time to do so. When you sign up for the challenge you will receive a month supply of the PurePharma – 3. When these supplements are combined with a healthy clean diet and proper exercise you will receive maximum benefits, not to mention a complete turn around in your overall health energy level and well being.

Our Nutrition Seminar will be on Sunday 1/25 @ 11am.

Body Measurements will be taken at this time.  (Must be submitted by 2/1)


How does it work? 

Our challenge will begin Monday February 2nd. Over the span of 45 days you will track your diet (using the point system listed below) and your performance in the gym. There will two benchmark WODs performed within the first week of the challenge and then re-testing them the week after the challenge is over. Measurements MUST be taken before the start date (this can be done by any of your coaches).

At the beginning of the challenge we will all set 2 goals. One is performance based (ex. Consecutive kipping pull-ups) and one is diet based (ex. Fitting into your prom dress again). The performance based goal will need to be worked on everyday and will only be obtained by dedication. (your coaches are here to help). The diet based goal should be obtained by following the challenge guideless everyday.

**Set realist goals: If a 400lb. back squat is your goal but your only squatting 135lb. now this would be considered unrealistic.


How do I gain/lose points?

We will be going off the honor system, like we do everything at CFGN. We trust you to properly count your reps everyday and we will trust you to track your score. If you choose to cheat, you are only cheating yourself. Plus if you are not loosing inches and increasing your performance we will know that you’re cheating.

  • Everyday you will start will 0 points. You will submit your score every Sunday.
  • You lose points (-2 each)
    • Cheat Meals, going off the diet
    • Not consuming 4-6 meals a day (healthy snacks count)
  • You Gain points:
    • 3 or more WODS weekly (+7 for the week)
    • Proper Hydration, Half your body weight in ounces of water (Mandatory 16oz. upon awakening) (+1 Daily)


The Hook Grip


The hook grip can be considered the “Kung -Fu Death Grip” of the weightlifting world (or at least at CFGN).   It is used to increase the grip on the bar and decrease the chances of having the bar roll back in your hand or dropped while performing lifts. When mastered this grip can take your training to the next level, especially in relation to the Olympic lifts.



So what is it?…….



            The hook grip is an Olympic Weightlifting technique which is believed to be mandatory for many lifters/coaches. When gripping the bar you first want to place your thumb around the bar, then wrap your pointer and middle finger around your thumb. This positioning on the bar creates a much more secure hold (versus the traditional grip).  The setup up may seem simple but can be very uncomfortable for new lifters.  The hook grip is extremely important when trying to move heavy loads, or high repetitions (ex. high rep hang cleans).



As you know the hook grip can cause some discomfort, but if practiced over and over your body will adapt and it will become second nature while gripping the barbell. This process can be as little as 2-3 weeks. Continue practicing this technique and next thing you know you will be holding the steering wheel with a hook grip. Just like any transition we make in the gym it is a struggle at first, just stick with it and PR’s will be in your very near future.

the CrossFit total

Another year of training in the books, & we have all had huge success.  We’ve seen changes in our appearance, strength & confidence.  Moving forward we will be testing our strength to set our base for 2015.  On Saturday 1/17 (9-2pm), we will be programming the CrossFit Total.  We will be dedicating the entire day to “lifting the weights……a lot”.  You can come in at anytime of the day to perform the WOD.  We would recommend allowing yourself at least 90 minutes to complete this WOD.  As we know 1RM, takes a lot out of you and you must perform 3 consecutive. The rules are below:

  • There is no time limit
  • All lifts much be completed in one session, you cannot perform one lift go home nap and come back for the next.
  • Must be performed in this order: back squat, shoulder press, deadlift

If you cannot make it during this time please try to come in during open gym or schedule a time with a coach.

What is the CrossFit Total?

The CrossFit Total is the sum of the best of three attempts at the back squat, the strict press, and the deadlift (in that order).

After warming up and building to a difficult set, you should do three 1rm attempts with the 3rd set being your goal weight.   The following breakdown can be used for your strategy.  The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.  The purpose of this is to start the year off knowing your 1RM in these three lifts.  This will allow yourself and your coaches to better program your WODs individually.

Done correctly, the CrossFit Total is perhaps our best tool for telling us the things we need to know about a very important aspect of our training.



Holiday Schedule

Christmas Eve 

  • 7am, 8am, 9am, 10am, 11am Group Classes
  • 12:30 CrossFit Kids

Christmas Day – Closed

New Years Eve

  • 6am, 7am, 8am, 9am, 10am, 11 am Group Classes
  • Open Gym 12-2
  • 2pm CrossFit Kids

New Years Day – Closed


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