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Benchmark Fridays!

Beginning this Friday (6/1) we will be starting our Benchmark Fridays! This will happen all through the month of June, please plan your recovery days accordingly. Be prepared to be placed into heats on Fridays, as we are expecting large turnouts.

Why are we doing this?

Well for starters, if you have never completed a Benchmark WOD this will be a great opprotunity. You'll be able to record your results down to use at a later date to assess your progress, just like a fitness evaluation or assessment.

If you have completed the Benchmark WOD we program you should come in ready to beat your old time/score. This will be an assessment of how much you have improved since the last time you completed the Benchmark WOD. Remember, if you scaled the WOD last time but complete the WOD as prescribed, or closer to prescription, then your time/score may not improve.

Read this piece from the CrossFit Journal about a few of the CrossFit Benchmark WODs. It offers the best explaination on why we do these WODs: "First, these workouts, being exemplars of the CrossFit ideal, give us opportunity to lay bare some of the possibly unseen considerations and details we weigh in our programming design. Second, these six workouts introduce a series of workouts that will serve to measure and benchmark your performance and improvements through repeated, irregular, appearances in the “Workout of the Day”. The workouts intended as benchmarks will be readily distinguished from other Workouts of the Day by their being given, in each instance, a female name."

Be sure to checkout all the Benchmark WODs on CrossFit.com


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*Pre-WOD:

A1) Max. unbroken wall ball shots (20#/14#) x 3 sets (post total reps completed to whiteboard)

A2) V-up sit-ups, 20 reps x 3 sets

*You'll be given 15 minutes to complete A1 and A2.


WOD:

AMRAP in 7 min

12 KB Swings (53#/35#)

8 Double push-up burpees

4 Front squats (185#/135#)


John Gilson on the Growth of CrossFit

The King of Exercises: The Squat

Paleo Crunch

Don't forget that today is Memorial Day!


CFMG will be closed today. If you want to train give this WOD a try:

-OTMEM for 15 min-

5 Burpees

10 Sit-ups



Open Gym 9am-Noon

Oly. Lifting Club Noon-2pm

NO CLASSES TOMORROW.

8am Class Only today!

-CFMG will be closed this coming Monday (5/28) in observation of Memorial Day. Don't forget about our Memorial Day "Murph" Party TODAY! We will only be holding the 8am class this Saturday (5/26)

-We will not be holding the Saturday Foundations Session until 6/2.


Read about Lt. Michael Murphy HERE

 

WOD:

AMRAP in 15 min

400m run

10 Deadlifts (225#/135#)

10 Bar facing burpees

Happy Birthday Coach Betsy!

-CFMG will be closed next Monday (5/28) in observation of Memorial Day. Don't forget about our Memorial Day "Murph" PartyWe will only be holding the 8am class this Saturday (5/26)

-We will not be holding the Saturday Foundations Session until 6/2.


SWOD: Hang Power Snatch 3/3/2/2/2 then,


A1) DB or KB bent-over rows 12/12/12/12/12

A2) Strict pull-ups 8/8/8/8/8

Rest 30-45 seconds between sets

-CFMG will be closed next Monday (5/28) in observation of Memorial Day. Don't forget about our Memorial Day "Murph" PartyWe will only be holding the 8am class this Saturday (5/26)

-We will not be holding the Saturday Foundations Session until 6/2.

-If you pre-ordered a hoody they are in



WOD:

OTMEM for 15  min

3 Squat Cleans (185#/135#)


Rest 2 min


100 sit-ups

-For time-


Learning the Basics of "Clean Pulls and Cleans"

2226 Sit-ups, World Record

-CFMG will be closed next Monday in observation of Memorial Day. Don't forget about our Memorial Day "Murph" PartyWe will only be holding the 8am class this Saturday (5/26)

-We will not be holding the Saturday Foundations Session until 6/2.

-If you pre-ordered a hoody they are in


AMRAP in 1 min

Max. toes-to-bar

Rest 30 seconds

AMRAP in 1 min

*Max. close grip push-ups

Rest 30 seconds

-2 rounds for total reps-

*For the close grip push-ups simply touch the tips of your thumbs together, or create a diamond with your hands.

800m run

Rest 2 min

-3 Rounds for time-

(25 min cap)

Your finish time will include your rest periods. If you have your own stopwatch today would be a good day to bring it in.


Is Sprinting Better Than Jogging?

POSE Running

Step up to the Salad Bar


-CFMG will be closed next Monday in observation of Memorial Day. Don't forget about our Memorial Day "Murph" PartyWe will only be holding the 8am class this Saturday (5/26)

-The Weekday Foundations Sessions will continue on Wednesday and Thursday from 6-7pm. We will not be holding the Saturday Foundations Session until 6/2.

-If you pre-ordered a hoody they are in, and we'll have more small female tank tops too.



SWOD: Overhead squats 3/3/2/2/2


WOD:

-AMRAP in 5 min-

9 Box Jumps (24"/20")

6 Pull-ups

3 Push-press (135#/95#)

Your score will be the total reps completed. 1 Round = 18 Reps


Feeling beat up? Did you know we have a massage therapist on staff here at CFMG? Be sure to schedule a session with Shedara!

You Can't Out-Exercise a Bad Diet

Paleo for Autoimmune Illness

Page 92 of 126

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