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CFMG Events

WOD

Tabata Air Squats

Rest

200M Run

5 Power Cleans (185#/115#)

10 Clapping Push ups

12 Min AMRP

 

LCI Last year.  Now we have double the space and double the athletes!

Maybe we will try these next time

Tabata Demo at CF Oahu

 

Open Gym 10am-1pm

 

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CFMG will be closed next Saturday and Sunday. Join us at The CrossFit Games!

WOD

Buy in: 800m run

4 rounds

20 Air Squats

10 Handstand Push-ups

20 "Up and Over" lateral box jumps

Cash out: 800m run


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Beginner WOD at 10am

Buy in: 400m run

4 rounds

20 Single rope skips

15 Air squats

10 box jumps

Cash out: 400m run

 

Steal this snack: SeaSnax (Strangely Addictive)

Running Tips for Forefoot and Pose Running Techniques


You Need to Read This!

by Coach Ian J McHugh

On a serious note, let's discuss Rhabdomyolysis, a.k.a. Rhabdo. "We can dispense with much medical detail with a quick and easy description of rhabdomyolysis as a potentially lethal systemic meltdown initiated by the kidneys in response to the presence of shed muscle-fiber debris and exhaust in the bloodstream. There are several causes and types of rhabdo, classified by the underlying cause of muscle breakdown. With CrossFit we are dealing with what is known as exertional rhabdomyolysis. It can disable, maim, and even kill." (Glassman, Greg; 2005)

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Generally those who are most likely to suffer from exertional rhabdo are those who have been exposed to too much work (exercise) in too little time. Who are these types of people?

  • Former athletes, gym-goers, or CrossFit athletes who have taken some time off from training and come back weeks, months, or even years later and try to push themselves as hard as they did when they had been training.
  • Beginners who have never exercised, or even those who have exercised but with low intensity.
  • There even seems to be some "non-exercise risk factors" that could lead a person to developing rhabdo.

Factors in the Development of Exertional Rhabdomyolysis (Brown DO, Thomas; 2004)

 

Exercise Factors

Athlete's experience and fitness level

Intensity

Duration

Type (concentric vs eccentric)


Nonexercise Factors

Metabolic myopathies

Malignant hyperthermia

Illness

Sickle cell trait

High ambient temperature

What are Symptoms of Rhabdo?

  • dark, red, or tea colored urine
  • weakness of affected muscles
  • weight gain from water retention
  • joint aches and pains
  • muscle tenderness or aching
  • generalized weakness
  • fatigue

It is important that if you have any combination of these symptoms that you see your doctor and have your creatinine kinase (CK) levels tested, as well as your kidney function to make sure no kidney damage has occurred.

What can you do to try and prevent Rhabdo?

1) "Exercise wisely. A good rule of thumb is never to increase your workout more than 10% a week. For example, don't increase the miles you run, the weights you lift, or the number of times you do an exercise more than 10%. When it's hot and humid, don't increase your activity by even this much." (http://www.med.navy.mil/sites/nhoh/SiteCollectionDocuments/Rhabdomyolysis.pdf)

2) "Hydrate your body adequately, especially after exercise. Serious athletes are at risk of dehydration and possibly rhabdomyolysis. Drinking large amounts of water after exercising can help your kidneys flush out the myoglobin." (http://www.ehow.com/how_5653026_avoid-rhabdomyolysis.html)

3) Also checkout this helpful prevention list, How to Avoid Rhabdomyolysis, from eHow Health.

 

Please know at CFMG our #1 priority is safety. Our job is to help you become stronger, faster, and healthier. We would never try to put you in harm’s way. This is why we prescribe "On Ramp" workouts for those who need to scale workouts down or are just getting started with CrossFit. We also offer a free filtered water source so our members can continue to hydrate before, during, and after their workout. Please know that "rhabdomyolysis can develop at any level of physical exertion" (Brown DO, Thomas; 2004) so if you feel like you need to scale the WOD down, you probably should.

 

Sources:

1) CrossFit Induced Rhabdo; Glassman, Greg; 2005

2) Exertional Rhabdomyolsis, The Physician and Sports-medicine - VOL 32 - NO. 4; Brown DO, Thomas; 2004

3) What is Rhabdomyolysis?; www.med.navy.mil

4) How to Avoid Rhabdomyolysis; eHow Health

 

 

SWOD

A1) Deadlift 12/12/10/10/10

*Your goal is to maintain perfect form throughout all sets*


B1) Strict Ring dips 5/5/5/5/5

B2) Ab roll-outs 8/8/8/8

 

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Going to The CrossFit Games this year? Be sure to pick up your CFMG Games T-shirt!


WOD

6 Bar muscle-ups (sub. = 18 chest-to-bar pull-ups)

9 K2E

12 Overhead squats (135#/95#)

-3 rounds for time-

(12 min cap*)

 

Recover for 5 min


Weighted planks, 4 sets each for 30 sec. recover approx. 1 min between sets.

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New to CFMG? Be sure to checkout our "Getting Started" page for video demos of our Fundamental Movements.


Overhead Squatting SAFELY

Grilled Pork Chops "Jerk Style"

 

SWOD

Split Jerk 8/8/8/8/8


EWOD

200m run

30 sec rest

400m run

1 min rest

800m run

1 min rest

400m run

rest 1 min

200m run

-For total time-

 

Running on the toes

8 Natural Ways to Prevent a Sunburn (and Sunscreen's Not One of Them)

Join us today at 6pm for the CFMG Nutrition and Lifestyle Course


WOD

20 Hand-lift push-ups

30 Double Unders

200m run

20 burpees

30 sit-ups

200m run

-AMRAP 20 min-

 

CrossFit Kids starts back up today!


The Most Dangerous Man in Endurance Training

Burpee Demo

The 400,000 Hour Body

Today we are going to implement a new style of warm-up. When you come in for the WOD you will notice another post on the whiteboard that looks like a WOD, but it is not. It will actually be a warm-up. For example today's warm-up will be:

Buy in: 200m run

-3 rounds-

5 push-ups

10 squat pauses

15 jumping jacks

10 PVC shoulder pass throughs

5 Leg swings (each leg)

Cash out: 200m run

The idea here is to get out of our normal warm-up habit and see if this style is better for all of us. As you can see we will implement movements in the warm-up, as usual, that will help prep your body for the actual WOD. We will also spend time, just like we do now, reviewing each movement that is contained in the WOD.

With all that being said please remember this is a warm-up not a workout! You'll want to start off by moving at 50%-60% and gradually work your way up to 75%-85%. We will brief each class with a little more info. on how this new system will work. If you have any questions please speak with Coach Ian today. Please note we will also, for the time being, not post the warm-up of the day on this site.


 

Do you know "The Essential 8"? Click pic for more info.


WOD

In teams of two:

-AMRAP in 8 min-

10 thrusters (155#/95#)

15 deadlifts

recover for 5 min

-AMRAP in 8 min-

400m run

30 static lunges

Score = Total reps completed by both partners


Partner #1 will start on the first AMRAP while Partner #2 starts on the second AMRAP. After the 5 min recovery the partners will switch. The score will be the combine total of both partners completed reps i.e. completing 1 round of the first AMRAP gives you a score of 25, completing 2 rounds of the first AMRAP gives you a score of 50,...

For the second AMRAP we will only score the static lunges i.e. completing 1 round of the second AMRAP gives you a score of 30, completing 2 rounds of the second AMRAP gives you a score of 60.....

Partial rounds will count towards your score too!

 

Join us on tomorrow at 6pm for the CFMG Nutrition & Lifestyle Course


What to expect at this course:

-Specific body composition measurements

-Paleo & Zone block recommendations

-Guidance on pre/post workout nutrition

-Help with goal setting and motivation


Deadlift Back Angles

Deadlift prep 1

Deadlift prep 2

 


Page 94 of 102

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SWOD: Week 8, Day #1 Hatch Squat Program Back Squat: 65%x5, 70%x5, 75%x5, 80%x5 Front Squat: 60%x5, 65%x5, 65%x5, 65%x5 WOD: 7 Minute AMRAP 7 Thrusters (95#/65#) 21 Double Unders

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8/18/2014

Today, there will be Open Gym from 6:30am-12pm.  We will then continue a regular schedule for the day, beginning with the Noon class.   Skill: Work on the muscle-up progression or practice your strict muscle-ups. WOD: 400m Run 14 Toes-to-Bar 12 Burpees 10 Pistol Squats -5 Rounds for Time-

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8/17/2014

8/17/2014

CrossFit Mission Gorge will be closed this weekend, August 16th and 17th, due to The 5th Annual 2014 Left Coast Invitational at San Diego State University.  Please come to the turf field PG-620 at San Diego State University to support CrossFit Mission Gorge and cheer on your athletes! The schedule,...

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CrossFit Mission Gorge will be closed this weekend, August 16th and 17th, due to The 5th Annual 2014 Left Coast Invitational at San Diego State University.  Please come to the turf field PG-620 at San Diego State University to support CrossFit Mission Gorge and cheer on your athletes! The schedule,...

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8/15/2014

8/15/2014

The Noon class will have a special warm-up tomorrow…helping us load the truck with equipment for the 2014 Left Coast Invitational! Please come help if you love and support your gym! Note: CrossFit Mission Gorge will be closed this weekend, August 16th and 17th, due to The 5th Annual Left...

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8/14/2014

8/14/2014

Look who came into town for a visit! CFMG OG Andy A is back in town to participate in the 2014 Left Coast Invitational, and we can't wait to watch him compete on Saturday! SWOD: Week 7 Day #2 Hatch Squat Program Back Squat: 70%x4, 75%x4, 80%x4, 85%x4 Front Squat: 60%x5, 65%x5, 70%x5,...

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8/13/2014

8/13/2014

Attention LCI Competitors! We will be hosting a CFMG Competitor meeting in the gym tomorrow evening, Wednesday, August 13th, at 7pm. Coach Betsy and Coach Ian want to give you a little love, a lotta pep talk, and answer any questions you may have. Thank you for putting yourself out...

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8/11/2014

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Today, Monday Aug. 11, the 7pm class will be canceled due to a LCI Staff meeting. Interested in volunteering? We need a few motivated people for our equipment crew. You will help set-up, tear down, and move equipment throughout the day. We will comp you a month at CFMG and provide...

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Open Gym 9am-12pm

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