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CFMG Events


SWOD: Overhead Squat, take 20 minutes to build up to a 1RM,. Then,


A1) Max toes-to-bar in 30 sec. x 4 sets

Rest 30 seconds

A2) Max ring dips in 30 sec. x 4 sets

Rest 30 seconds


If you get in early please spend some time mobilizing so you are ready to execute overhead squats with correct positioning. Here are some videos to help guide you:

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We need judges and volunteers for the 2012 Left Coast Invitational, preferably for both Saturday and Sunday. We are looking for people who have about one year of CrossFit training. A CrossFit Level 1 cert. isn't required, but doesn't hurt. Please email us if you would like to volunteer: This e-mail address is being protected from spambots. You need JavaScript enabled to view it . Judges and volunteers will receive a 2012 LCI T-shirt and we will be providing food throughout the day. Plus you get a front row seat to all the action!

Please join us this Saturday for CFMG's Beach WOD/Potluck!!!!

No Classes this Saturday.

SWOD: Take 20 minutes to build up to a 1RM Hang Snatch. Then,


A1) Weighted Sit-ups 15/15/15

A2) GHD hip and back extension 15/15/15


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Fast forward to 1:55 to see the hip and back extension


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Watch how focused she gets during her set-up. That's 268# in case you couldn't figure it out.


The Penner Family

Swimming Pool Chemicals, Washing Veggies, and Carb Blockers



Please join us this Saturday for CFMG's Beach WOD/Potluck!!!!

No Classes this Saturday.

Lindsay during event #3 at the 2011 LCI!


WOD:

12 CTB Pull-ups

12 Shoulder-to-overhead (165#/115#)

10 CTB Pull-ups

10 Shoulder-to-overhead

8 CTB Pull-ups

8 Shoulder-to-overhead

6 CTB Pull-ups

6 Shoulder-to-overhead

4 CTB Pull-ups

4 Shoulder-to-overhead

2 CTB Pull-ups

2 Shoulder-to-overhead

-For time-


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Please join us this Saturday for CFMG's Beach WOD/Potluck!!!!

No Classes this Saturday.

Ground-to-overhead ladder during the 2011 LCI. What will we come up with this year?!?!?


Pre-WOD: "Heavy" KB Swings, max. reps. in 30 sec. x 5 sets

Try to use a KB that has been intimidating you. Please know that your sets do not have to be unbroken. Between your sets practice your double unders if you are not very proficient at them.


WOD:

Buy in: 25 Burpess

3 Rounds

50 Double Unders (sub = 100 single unders)

20 Push-ups

Cash out: 25 Burpees

-For time-


Mahi Mahi with Mango-Avocado Salsa

Indoor Cardio. Drills

Does Jumping Rope Burn Fat Better Than Running?


Open Gym 9am-Noon

Olympic Weightlifting Club Noon-2pm

 


SWOD: Strict press 8/8/8/8/8

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WOD:

AMRAP in 15 minutes

8 Strict pull-ups

16 push-ups

8 Power snatches (115#/85#)

400m run


Free Beginner WOD at 10am

AMRAP in 12 minutes

10 Push-ups

5 Kettlebell Swings

10 Squats

5 Burpees

200m run


The Left Coast Invitational is coming soon. Mark your calendar!

He Will Find a Way


For our newer members who haven't completed CFMG's Foundations Course we will be meeting this Saturday (6/2) from 11am-1pm. Please come if you can make it!



Benchmark Friday!

"Nancy"

400m run

15 overhead squats (95#)

-5 rounds for time-


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What is Benchmark Friday?

The Overhead Squat

Optimizing the overhead Squat

The Effects of Mental Imagery on Athletic Performance

The CrossFit Endurance class will no longer meet on Thursdays starting next week.


2012 Memorial Day "Murph" WOD


*Skill practice:

1) Work on kipping pull-ups. If you use a band try to use one with less assistance. If you can do 15-20 unassisted kipping pull-ups, work on butterfly pull-ups. For either pull-up variation do 4-5 sets of 8-10 reps.

2) Work on *muscle-ups. If you have muscle-ups do 4-5 sets of 5-6 reps. If you don't have muscle-ups work on kipping from the rings, ring dips, etc. *See Coach Ian's muscle-up training protocol on the bulletin board near the water fountain.

*You will be allotted 20 minutes for this skill practice. Rest accordingly between sets.


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Fast forward to 4:15 for some muscle-up pointers


WOD:

AMRAP in 6 minutes

Buy in: 400m run

20 Sit-ups

30 Double unders (sub = 60 single unders)


Paoli"s Muscle-up Progression: Part 1

Butterfly Pull-up Instruction

The Red Meat Scare: Get The Truth!



Page 88 of 122

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