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Kelly during WOD #1 of the 2011 LCI

 

Open Gym 10am-1pm

Congratulations and Best Wishes to Monica and Trevor as they "tie the knot" today! CFMG is very happy for you both and wish nothing but the best in the future.


WOD:

AMRAP in 12 min

4 Muscle-ups (sub. = 12 chest-to-bar pull-ups)

6 Ground to overhead (155#/115#)

8 Burpees

200m run


"Competitor Finisher"

Start this about 10-15 min after the WOD.

Buy in: 10 HSPU

-3 Rounds-

10 Front Squats (155#/115#)

15 Hand-lift push-ups

Cash out: 10 HSPU

-For time-


Free Beginner WOD at 10am

AMRAP (As Many Rounds As Possible) in 10 min

10 Static Lunges

10 Kettlebell swings

10 Hand-lift push-ups

10 Sit-ups

20 Single unders

We only have a few spots left for our upcoming Olympic Weightlifting clinic with Coach Jesse Malcomb. Reserve your spot today!


SWOD:

Push or Split jerk from behind the neck 3/3/3/3/3

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WOD:

1 min OHS (95#/65#)

1 min Sit-ups

1 min Box Jumps (24"/20")

1 min KB Swings (70#/53#)

1 min Rest

-3 Rounds-


Announcing our February Referral Program: When your referral signs up for a membership here at CFMG you'll be able to take one of our products for free. (i.e. a CFMG T-shirt, CFMG Hat, Stronger Fast Healthier products, etc.) As always, thank you for your business and your continued support in making CFMG one of the best CrossFit Affiliates.


Why You Should Eat Leafy Greens

Rolling Pins: Not Just for Bread Dough




Geoff Going HAM at the 2011 LCI


WOD:

-AMRAP in 7 min-

5 Push-press (135#/95#)

10 Toes-to-bar

200m run

Rest 3 minutes


-AMRAP in 7min-

20 Deadlifts (135#/95#)

30 Double unders (sub.= 80 Single unders)

200m run

Rest 3 minutes


-5 Rounds for time-

5 Pull-ups

10 Push-ups

15 Air squats


DONE!


Valentine's Day is coming soon. Give your special someone a gift of relaxation!

Exercises You've Never Tried

Sweet Potato Latkes


Don't forget to register for the 2012 Reebok CrossFit Open Sectional Today!


Pre-SWOD Mobility:

A1) Couch Stretch, 1 min each leg x 2 sets

A2) Bottom Up Hamstring Stretch w/ Band, 15-20 reps on each leg x 2 sets

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SWOD:

Back Squat 10/10/10/10/10


A1) Dumbebll Rows 15/15/15/15

A2) Sled Drag, roughly 40-50m x 5 sets, you pick the load. (*Please watch for vehicles)


Omega 3 in Fish vs. Omega 3 in Oil

From 83# to The Games


Get your elbows around the bar quickly today! Just like yesterday Sealed


SWOD:

A1) Ring Push-ups, Max Reps in 15 sec x 5 sets

A2) Strict Pull-ups, Max Reps in 15 sec x 5 sets

A3) Racked position mobility drill, 1 min each arm x 2 sets


WOD:

-AMRAP in 6 min-

8 Power Cleans (155#/95#)

16 Bar-facing burpees


"Competitor Finisher"

Start this about 10-15 min after the WOD

1000m row

4 Muscle-ups (sub = 12 kipping pull-ups)

25 sit-ups

-3 Rounds for time-


Recovery Strategies 101

By: Coach Ian J. McHugh

This isn’t an exact science but I am going to share a few strategies and tips to help speed up your recovery. A lot of you train HARD and it’s my hope that you are already using some of these strategies, but if not you should.

SLEEP

I know you’ve heard this one before but I can’t emphasize enough how important sleep is. Think about it this way: you know when you don’t get a good night’s sleep and you feel sluggish, grumpy, etc. all day at work, how do you think you’re going to feel while training? It’s a simple answer; you’re going to feel like crap.

There are many great physical benefits to sleeping, read about some of them HERE.

Sleep tips:

  • Create a cave-like environment in your bedroom. Make it dark, maybe lower the temperature a little bit, and TURN OFF YOUR T.V.
  • Go to bed earlier. Rather than watching that late night T.V. or movie, shut it down and go to bed. Going to bed 30 minutes earlier than normal means an extra three and half hours of sleep a week!
  • Read a book prior to bed or listen to some soothing music. This may help slow your mind down a little bit and allow you to fall asleep quicker.

ICE

Are you sore, feeling inflamed, or do you have achy muscles? Get some ice on those spots. I’ll be the first to tell you that the science of icing your body for recovery isn’t that “official” but athletes have been using this strategy for a long time. The main idea is that after icing your body it’s going to re-warm itself with increased blood-flow. This increased blood-flow to your particular muscle group is thought to help with your recovery.  You can read a little bit about how icing works HERE.

Icing tips:

  • Get yourself some ice packs. They are not as tedious as taking an ice bath in your tub. They store easy in your freezer and they are reusable.
  • Fill your home’s tub with plenty of ice and then fill with cold water. A ratio of 1:1 should work fine. This can be sort of a tedious, but if you have a loved one who also might benefit from an ice bath have them help you prep your tub.
  • Don’t feel like the longer you stay in the ice the better. A quick three minute icing or maybe up to a 5 minute icing should do the trick.
  • Hot and cold contrast is a good technique. Something like three minutes of icing followed by three minutes of re-warming a couple times may help speed up your recovery.

Stretching/Mobilizing

Do you ever wake up feeling stiff? Did you go from being able to touch your toes to barely being able to bend over? Stretch! Believe it or not flexibility is one of the Ten Fitness Domains. Here’s one way to think about flexibility. Flexibility can allow you to squat below parallel and squatting below parallel can allow you to build incredible strength. Yet, if your flexibility is lacking, well you can figure that one out.

Stretching tips:

  • Stretch during breakfast. You should already have some time set aside to eat breakfast, why not “kill two birds with one stone”.
  • Focus on your “problem areas”. For me personally it’s my shoulders, so I like to spend a little more time focusing on shoulder stretching/mobility drills.
  • You don’t need to do a whole yoga class. Simply spending an extra 5-10 minutes each morning stretching will add up over time.  Ten minutes each morning for six days equals an extra hour of stretching each week!
  • Get yourself some tools: PVC pipe, foam roller, stretching bands, lacrosse ball, etc. Please note that these are NOT required to achieve a good stretch.

Other areas to look at to improve your recovery:

  • Nutrition (DUH!)
  • Post workout nutrition
  • Hydration
  • Training frequency
  • Training intensity
  • Warm-up/Cool-down strategies
  • Lifestyle
  • Use of compression

Remember, you are all training like athletes so you need to use the same recovery strategies as athletes. Ignoring these strategies is setting yourself up for athletic performance failure.

Do you remember when you started at CFMG? Thanks for the continued support and for your business.


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Fast Forward to to about :38 to view the Hang Cleans


SWOD: Hang Cleans 6/6/5/5/5


WOD:

10 KB SDHP (53#/35#)

15 KB Swing (53#/35#)

20 KB Goblet Squat (53#/35#)

200m run

AMRAP in 10 min


This Bar is Light

The 5 Stages of Food Grief

WOD

OPEN GYM

come in from 10 am to 1 pm and work your weakness!

Page 88 of 112

Latest W.O.D.

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12/20/2014

12/20/2014

9am CFMG Ugly Sweater WOD at 9am and Holiday Paleo Potluck (All classes are cancelled today...come to our Holiday Team WOD/Party instead! Bring your friends and family!) Teams of 4 Buy in: 90 Wall Balls (20#/14#) 90 Chest to Bar Pull Ups Then, immediately into: (2 team members complete "Couplet #1" while...

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12/19/2014

12/19/2014

Mobility: A1) Olympic Wall Squat with External Rotation: 1 Minute/side x 2 sets A2) Crossover Symmetry Work: 10 Rows, 10 W/Y Negatives x sets {youtube}1UXL1gUFmOk{/youtube} WOD 12-9-6-3 Reps Deadlifts (275#/185#) KB Swings (70#/53#) KB Goblet Squats (70#/53#) *2 Rope Climbs Between Each Set* -For Time-   2015 Reebok CrossFit Games Season Schedule The Death of Diversity How to Improve your Rope Climbs Happy December!...

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12/18/2014

12/18/2014

SWOD Back Squat: 2 reps x 8 sets (Pause at bottom for 3 seconds and then explode out of bottom! Use a partner to count.) Front Squat: 2/2/2/2 (Start with the bar in the bottom position. You will have to set the bar up inside of the power rack.) WOD 10 Barbell Front Rack...

ian - avatar ian 14 Dec 2014 Hits:111 W.O.D.

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12/17/2014

12/17/2014

SWOD Push-Press: 2/2/2/2 Bi-Lateral DB Rows: 12/12/10/10 WOD Max Reps in 4 Minutes: Turkish Get-Up (Alternating Sides)
 (53#/35#) -2 Minutes of Rest
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12/16/2014

12/16/2014

WOD Buy In: 1K Row -5 Rounds- 8 Power Cleans (135#/95) 30 Double Unders (Sub = 60 Singles) 8 Pistols Cash Out: 200m KB Farmers Carry (53#/35#) -For Time- Finisher: Partner Med Ball GHD Sit-ups 10/10/10/10   Chicken BLT Salad Laird Hamilton's Fitness Laws The Problem Isn't Getting Rid of Teachers, It's Keeping Them Are You Eating Right For Your Goals? Happy December! Do...

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12/15/2014

12/15/2014

SWOD Back Squat: Work up to a 2RM (If you feel like you can achieve a new 1RM, do it. Stop if you fail.) OR: 5/5/5/5 Front Squat: 2/2/2/2 (HEAVY!) OR: 5/5/5/5 WOD 3 Rounds for Time: 15 Thrusters (95#/65#) 12 Toes to Bar 10 Box Jumps (30"/24") (15 Minute Time Cap) {youtube}hLA-MVS025Y{/youtube} Paleo or Whole 30? Which is Better? The Whole9 Holiday Gift...

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12/14/2014

12/14/2014

CFMG Yoga (Free! Bring a mat) at 8am Open Gym 9am-12pm

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12/13/2014

12/13/2014

WOD: In teams of 2 20 Wall Climbs 40 Calorie Row 60 Box Jumps (24") 80 Pull-Ups 100 Air Squats -For Time- Partners may split the reps however they would like. One partner must hold a (275#/225#) deadlift before the other partner may begin working. 5 CrossFit Myths: Fact Vs. Fiction Songs We Love 2014 Endurance Training Influences Gene...

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12/12/2014

12/12/2014

  Mobility: Roll Sub Scap and Pecs for 4:00 A1) Hip Opener Stretch 2:00 x 2 A2) Couch Stretch 1:00/side x 2 WOD: 20 Minute EMOM Even: 2 Power Snatches, 2 Overhead Squats (you pick the weight) Odd: 8 Toes to Bar, 4 Jumping Lunges Score = Total Successful Rounds {youtube}Nz4h_05S2XA{/youtube} What The CrossFit Games 2015 Changes Mean...

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12/11/2014

12/11/2014

SWOD: Back squat 3 reps x 8 sets (Pick one weight that you can move explosively, about 50% of your 1RM. Rest exactly 60 seconds between sets.) Front squat 3/3/3/3 (These are tempo squats, 3:1:1. 3 seconds to get to bottom, 1 second in the bottom, and 1 second up. ...

ian - avatar ian 07 Dec 2014 Hits:159 W.O.D.

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12/10/2014

12/10/2014

There will be NO 7pm Competition Class or Endurance Class tonight. Sorry for the the inconvenience! Join us for FREE Yoga at CFMG tonight at 8pm! Bring a mat! Strength: Push Press 4/4/4/4 Weighted Pull-Ups 6/6/6/6 WOD: -10 Minute AMRAP- 3 Rope Climbs 20 Wall Balls (20#/14#) to the 10' Target Happy December! Do you know...

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12/09/2014

12/09/2014

SWOD: Build up to a 3RM Back Squat (Stop if you fail) On Ramp: 8/8/8/8 Front squat 3/3/3/3 (Heavy) On Ramp: 5/5/5/5 WOD: 2-4-6-8-10-8-6-4-2 Power Cleans (135#/95#) V-Ups Double Unders (Sub = Double the Reps) -For Time- Happy December! Do you know someone who has been wanting to try CrossFit? Sure you do! Every Wednesday in December...

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