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CFMG Events

We are sad to say goodbye to Assistant Coach Sean, AKA "Panda," as he and his fiancee, Marissa move up north.  Sean was accepted into Palmer West Chiropractic School, and will begin a 3 year program in San Jose.

Sean and Marissa promise to come back and visit from time to time, and we can't wait for these 3 years to pass so that San Diego can benefit from his Chiropractic work.  Sean, we will miss that big, booming voice, solid coaching instruction, and sense of humor of yours.  Best of luck and well wishes to you both! We know you will continue to do great things in your next paths of life!

 

WOD:

OTMEM for 5 Minutes

2 Rope Climbs

Max Thrusters (95#/65#)

Score is total thrusters.

Rest 1 Minute

Row 40 seconds, on 20 seconds off

5 Rounds for Maximum Distance

Rest 1 Minute

OTMEM for 5 minutes

10 Ring Dips

Max Double Unders

Score is total number of double unders.


The Secret Of Effective Motivation

Is The Obesity Epidemic Exaggerated?

Greasy Food, Joint Pain, Being Obsessive Compulsive, Training Well & Enjoying Life

 

SWOD:

TNG (Touch-n-Go) Power Snatch 5/5/5/5

WOD:

15 Pull-Ups

10 Power Snatch (95#/65#)

5 Bar Facing Burpees

1 Minute Rest

-4 Rounds for Time-

 

Crockpot Paleo Thai Stew

Paleo Menu: 20 Camping Recipes

Raju The Elephant Cried On The Day He Was Released From Chains

Scientists Blow The Lid On Cancer And Sunscreen Risk

16 Reasons To Have Daily Sex

SWOD:

Hatch Squat Program

Back Squat 60%x10, 65%x8, 70%x6, 75%x6, 80%x6

Front Squat 60%x5, 70%x5, 75%x5, 75%x5

Finisher:

A1) 30 sec. Hollow Hold x 4

A2) 10 sec. Pull-Up into Hold (Isometric) x 4

 

Essential Techniques And Recipes For The Summer Grill

Paleo Salads In A Jar

Paleo Portion Sizes: How Much Is Just Right?

WOD:

AMRAP in 10 Minutes

30 Double Unders

15 KB Swings (70#/53#)

200m Run

15 Hand Release Push-Ups

6 Single Arm KB Shoulder to Overhead (70#/53#)

Rest 3 Minutes

AMRAP in 10 Minutes

10 Weighted Pistols (35#/18#)

10 Toes-to-Bar

10 Burpee Box Jumps (30"/24")

200m run

 

How To Use Strawberry Tops

Call To Halve Target For All Added Sugar

People Prefer Electric Shocks To Being Alone With Their Thoughts

Open Gym 9am-Noon

SWOD: Bench Press 6/6/6/6/6

WOD:

20 Sit-Ups

50 Double Unders (Sub = 75 Single Unders)

20 KB Sumo Deadlift High Pull (70#/53#)

-3 Rounds for Time-

(10 min cap)


Free Beginner WOD at 10 am

Skill: Pull-Ups

WOD:

5 Pull-Ups

10 Push-Ups

15 Air Squats

200m Run

-AMRAP in 15 Minutes-

 

The Pivotal Role Of Attitude In Youth Sports Performance

Honey Mustard Chicken Thighs

An Ounce Of Prevention Is Worth?

Modified Hours: Classes at 9am and 11am only

U.S. Army Captain John D. Hortman, 30, of Inman, South Carolina, assigned to the 1st Battalion, 160th Special Operations Aviation Regiment, based in Fort Campbell, Kentucky, died on August 8, 2011, in Fort Benning, Georgia, in a helicopter accident during a military training exercise. He is survived by his mother, Brenda Jones, sister Jill Hortman, and brother, Andy Pierce.

WOD:

“Hortman”

AMRAP in 45 Minutes

800m Run

80 Squats

8 Muscle-Ups

(Sub = 16 CTB Pull-Ups/16 Hand Release Push-Ups)


We're No. 1? Americans Increasingly Don't Think So

4th Of July Paleo Picnic And Potluck Ideas

Pictures Celebrating The 4th Of July And America

SWOD:

Hatch Squat Program

Back Squat: 60%x10, 65%x8, 70%x8, 75%x8

Front Squat: 60%x5, 65%x5, 70%x5, 70%x5

WOD:

In teams of two:

200 Wall Ball Shots (20#/14#)

-For Time-

Partner A completes the wall ball shots while Partner B holds a plank position. Partners may switch at any time. Wall ball shots may only be completed while one partner is in the plank position.

 

CrossFit Mission Gorge begins the Hatch Squat Program this week.  This is a 12-week squatting program developed by U.S. Olympic weightlifting coach Gayle Hatch. The program calls for two squat workouts per week, and every rep of every squat workout in this cycle is determined by a percentage of your 1rm back squat or 1rm front squat. If you are new to our gym and/or do not know your 1rm back squat and 1rm front squat, you will need to gauge your efforts off your previous weight for reps in these movements.

If you know your 1rm back squat and front squat (and if you've been a member at CFMG for 6+ months, you should!), simply plug them in to this spreadsheet and your squat loads for the entire cycle will be calculated for you.

This is an excellent program that many of our coaches and athletes have experienced significant gains in their squats and other lifts.  We are confident you will reap the benefits, as well, and we look forward to seeing you through your own gains in the next 12 weeks of programming.

 

10+ Reasons I Love My Ugly Body

Venus With Biceps: A Pictorial History

The Role Of Testosterone For The Female Athlete

Efficiency, Bar Paths, New Techniques, & Other Things I Hate

Page 10 of 108

Latest W.O.D.

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10/26/2014

PLEASE NOTE: There will be NO Open Gym on Sunday, October 26th, due to the wall demolition/construction work at CFMG over the weekend.  Thank you for understanding!

ian - avatar ian 24 Oct 2014 Hits:12 W.O.D.

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10/25/2014

10/25/2014

PLEASE NOTE: There will be NO 10AM Beginners or 11am Class on Saturday, October 25th, and NO Open Gym on Sunday, October 26th, due to the wall demolition/construction work at CFMG over the weekend.  Thank you for understanding! SWOD: Deadlift 5/5/5/5   WOD: AMRAP in 10 Minutes 10 Box Jumps (24”) 10 Squat Cleans (155#) How...

ian - avatar ian 24 Oct 2014 Hits:49 W.O.D.

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10/24/2014

10/24/2014

PLEASE NOTE: There will be NO 10AM Beginners or 11am Class on Saturday, October 25th, and NO Open Gym on Sunday, October 26th, due to the wall demolition/construction work at CFMG over the weekend.  Thank you for understanding!   SWOD: Strict Press 5/5/5/5 WOD: -5 Rounds for Time- 15 HSPU 200m Run 35 Double Unders (90 Single...

ian - avatar ian 23 Oct 2014 Hits:103 W.O.D.

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10/23/2014

10/23/2014

SWOD: Squat Snatch 3/3/3/3/3 WOD: 3 Squat Snatches (135#/95#) 6 CTB Pull-Ups 9 Back Squats (135#/95#) 18 Calorie Row 9 Back Squats 6 CTB Pull-Ups 3 Squat Snatches -For Time- (12 min cap) {youtube}txCe5AFitM4{/youtube}   Mo' Muscles, Mo' Problems Your Arms Are Like Ropes. True Or False? Periodization Increases Strength, Regardless Of The Method Used Upcoming Events at CFMG On Thursday, Oct 30th at 6pm @...

ian - avatar ian 22 Oct 2014 Hits:131 W.O.D.

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10/22/2014

10/22/2014

Mobility: A1) Rack Position drill, 1 min each arm x 2 sets A2) Bully Stretch, 1 min each arm x 2 sets   {youtube}Un1PDhrU3h0{/youtube} WOD: 1 min. 10 Tire Flips/ max. Tire Jumps 1 min. Sit-Up 1 min. Hand Release Push-Ups 1 min. Toes-to-Bar 1 min. Bar Dips 1 min. Rest -3 Rounds for Reps-   {youtube}YcK40PKyHZ4{/youtube}   Walking Vs. Running The Right--And Surprisingly Wrong Ways--To...

ian - avatar ian 21 Oct 2014 Hits:138 W.O.D.

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10/21/2014

10/21/2014

  Skill: Double Under/Triple Under Practice WOD: Buy In: 15 Triple Unders Push-Press 1-2-3-4-5-6-7-8-9-10 (135#/95#) KB Swings 10-9-8-7-6-5-4-3-2-1 (53#/35#) Cash Out: 15 Triple Unders -For Time- {youtube}OSMvoZnh_ng{/youtube} Pediatric Medicine's Damaging Oversight: Sleep Weeknight Shredded Pork Tacos With Pear Salsa Drinking Coffee, For Your Health Upcoming Events at CFMG On Thursday, Oct 30th at 6pm @ CFMG, come join your CFMG community at...

ian - avatar ian 20 Oct 2014 Hits:127 W.O.D.

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10/20/2014

10/20/2014

Join the CFMG Competition Team! We meet every Sunday at 9:30am (and another weekday time will be announced soon).  If you have questions about whether you should participate or not, ask your coach!   SWOD: Squat Cleans 3/3/3/3/3 WOD: 25 Burpees 25 Power Cleans (135#/95#) 25 Burpees *EMOM: Complete 7 Wall Ball Shots (20#/14#) -For Time- ...

ian - avatar ian 19 Oct 2014 Hits:146 W.O.D.

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10/19/2014

10/19/2014

Open Gym 9am-12pm   Upcoming Events at CFMG On Thursday, Oct 30th at 6pm @ CFMG, come join your CFMG community at a hip and shoulder mobility seminar led by Movement Rx's Dr. Claudia Chaloner, DPT. (She's the one you've seen working on people in the gym.) She'll lead an interactive (and nearly pain-free)...

ian - avatar ian 16 Oct 2014 Hits:102 W.O.D.

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10/18/2014

10/18/2014

WOD: In Teams of Three: 200m Row 25 Wall Balls (20#/14#) 20 Pull-Ups 400m Run (together) -AMRAP in 18 Minutes- Move through the workout in teams of three, with each partner working through the movements at the same time (Partner A on the Row, Partner B on the Wall Balls, and Partner C on the Pull-Ups...

ian - avatar ian 16 Oct 2014 Hits:139 W.O.D.

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10/17/2014

10/17/2014

Dr. Claudia Chaloner from Movement Rx tackles some yoke carries.  Make an an appointment to see her at CrossFit Mission Gorge for personalized movement-based human performance, physical therapy, and wellness programs, and be sure to attend the FREE Movement Rx Mobility Workshop with her on October 30th at 6pm! Details...

ian - avatar ian 15 Oct 2014 Hits:183 W.O.D.

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10/16/2014

10/16/2014

SWOD: Power Snatch (pause below knees) | Overhead Squat 2|4 2|4 2|4 2|4 {youtube}MIPE1xvRx7k{/youtube} A1) Yoke Carry 50 feet x 4 Sets   {youtube}leCAlTW--mk{/youtube} A2) GHD Hip Extensions 8-12 Reps x 4 Sets   How To Undo The Damages Of Sitting Getting Some 'Me' Time: Why Millennials Are So Individualistic The Limits Of Friendship Why Are Americans So Fascinated With...

ian - avatar ian 14 Oct 2014 Hits:169 W.O.D.

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10/15/2014

10/15/2014

Mobility: A1) Hip Capsule: Exaggerate external rotation 1 minute/leg A2) Wall Squat: 2 minutes   WOD: -3 Rounds for Time- 7 Deadlifts (315#/215#) 7 Muscle-Ups (Sub = 7 Pull-Ups and 7 Dips) 21 Burpee Box Jumps (24”/20”) {youtube}qCGtwPhfGf4{/youtube}   You Are Going To Die, So Stop Wasting Time On Facebook Weeknight Roast Chicken The Year Of The Thruster

ian - avatar ian 14 Oct 2014 Hits:220 W.O.D.

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