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CFMG Events

WOD

(every exercise in today's WOD is done with a weight plate RX for Male is 45# RX for Female is 25#)

20 Overhead Lunges (plate overhead)

25 Push ups (plate on back)

200 M Run (carry plate anyway you can)

25 Squats (holding Bumper Plate)

20 Plate Burpees (perform a Burpee and jump on the Plate)

3 Rnds

 

Big Ian working to get that bell straight overhead as his judge looks on

Ancestral Health

1.14 500 M Row

Open Gym, 10am-1pm

 

WOD

40 Wall balls (20#/14#)

40 Kettlebell swings (70#/53#)

200m run

40 Double unders

40 Push-ups (hand-lift)

200m Run

40 Pull-ups

40 Sit-ups

200m run

40 Burpees

40 toes-to-bar

200m run

-For Time-

 

FREE Beginner WOD at 10am

15 push-ups (hand-lift)

15 jumping air squats

200m run

10 kettlebell deadlifts

As Many Rounds As Possible (AMRAP) in 12 min.

 

What the Fruc(tose)?!?

Whatever Doesn't Kill You Makes You Feel More Alive

 

WOD

-AMRAP in 7 min-

5 Thrusters (95#/65#)

1 pull-up

5 Thrusters

2 pull-ups

5 Thrusters

3 pull-ups

5 Thrusters

4 pull-ups.....

*Keep adding a pull-up each round

 

SWOD

Power Cleans 8/8/8/8/8

These reps should be done unbroken

 

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Just a "heads up", we will have some more CFMG T-shirts in stock soon. We will have new designs and we will also be offering some razor back (a.k.a. racer back) tank-tops for the ladies.

For those of you who train in the evenings at CFMG please start using our Mind Body Online system to reserve your spots in classes each week. Most of you are already in the system so simply click on the "sign-up" link (upper right-hand side) type in your name under "Is this your first time?", your name should pop up and select "this is me!" to create your account.
Thank you.


WOD

13 Sumo-deadlift high pulls (95#/65#)

13 Bar facing burpees

200m run

-AMRAP in 13 min-

5 min. rest

Cash out: 4 sets of 15 toes-to-bar, rest roughly 60 sec. between sets

 

Quick Start Guide, Paleo Solution

Burpees: If you could only do one exercise for the rest of your life.....

 

SWOD

A1) Front Squats 8/8/8/8/8

A2) Sit-ups 20/20/20/20/20


WOD

1 min kettlebell swings (53/35)

30 sec. rest

1 min Chest-to-bar pull-ups

30 sec. rest

1 min push-ups

30 sec. rest

-4 Rounds for reps-

 

Fix your front squat

How to win friends and influence Paleo

Paleo Diet Simplified

 

WOD

10 Deadlifts (135#/95#)

5 Hang power cleans

10 Push-press

-5 Rounds for time-

Rest 2 min

10-20-30-40-50-40-30-20-10

Unbroken double unders

You must pause between sets, if you "mess up" start the set over again

-For time-

*10 min cap


If you can't execute unbroken double unders you have two options:

1) 250 double unders for time

2) 800 single unders for time

 

Southern California Regional Day 1 Video

The Hang Power Clean

Egg Cupcakes!

 

Team CFMG

The past weekend CrossFit Mission Gorge entered its first official team into the CrossFit Regional Competition.  It was a compelling, exhausting, incredible experience all wrapped up into one weekend. The males on the team consisted of Roy, Anthony and Geo and the females were Tami, Casey and Lindsay.


As a team we came into the competition full of excitement and anticipation about competing on a big stage.  Out of all six competitors this was everyone's first experience with regional level competition.  The weekend started with the Row/Handstand Push Up WOD.  Since we were one of the final teams to qualify and the teams were the first to go team CFMG was in the first heat on the first day.  The handles on the rower were untouched and the wall for the handstands had yet to be used.   We tired to calm our nerves and go over our game plane, but before we knew it we heard the 3....2...1...GO.  Anthony lead off on the rower followed by myself, Tami and Casey.  We were one of the last teams to get off the rower to move on to our Handstand push ups.  Our game plan was simple do as many as you can, if you miss a rep then drop.  We figured everyone would need at least two turns until we completed 50 as a team.  Anthony lead off feeling confident and busted out 12 quick ones.  Then I kicked up against the wall and took the total up to 33.  Tami was next and her adrenaline was pumping she finished off the set of 50 by knocking out 17 consecutive HSPUs! Despite being one of the last teams off the rower we were one of the first back on.  We finished up the row and ended up with a time of 25:36, which landed us in 22nd place overall for the first WOD.

Next up was the Thruster Ladder.  Lindsay had been anxious and preparing for this workout for the past few weeks.  Heavy thrusters are not her strength, she would of loved to lace up her running shoes, but she was the best person on our team for the thrusters. Her event did not kick off till 3 pm so after waiting all day she was the first female to step up, to the first bar, with all eyes on her!  She confidently completed the first two bars at 105 and 115.  125 was next and proved to be a too heavy.  She did an amazing job under the pressure! It is not easy to attack your weakness much less do it in front of a crowd in competition.  As a team we really appreciate her taking on that event for us!  Next up was Roy he flew threw the first few bars and started to feel the weight around 205.  He ended up dropping the weight during his clean on 225 and quickly recovered in the short 20 seconds he was allowed to finish the lift successfully.  That threw him off for his attempt at 235 which put our team with a final score of 340 pounds. That landed us in another solid position at 22nd place.

Early Saturday morning was the crazy heavy, deadlift box jump work out.  Roy strapped on his belt and went to work on the first set of deadlifts with ease.  He flew out of the gate and was one of the first athletes on the box.  He continued his blistering pace and tagged in Lindsay to finish it out. This workout put a huge strain on Lindsay’s back during her practice run, but she did not let that scare her.  She locked in her lumbar curve and took control of the barbell from the first rep.  She flew through the box jumps, showing her strong engine and tagged Roy for a final time of 12:21. Which once again landed us in 22nd place.  We are staying consistent!

Later on Saturday was the brutal 250 workout.  It started with 250 chest to bar pull ups. Anthony took the bar first and found a nice rhythm to start.  He has been working on his kipping and butterfly rhythm and it definitely paid off.  Next up was Casey who looked amazing on her kipping Chest to Bar pull ups.  She rocked through over 10 on her first set!  Tami took the bar next followed by myself.  We got through the pull ups fatigued, but still in a good position to finish.  During the 250 KB swings, the judge got a serious case of no reps!  We each had about 10 no reps which adds up to about 40 swings.   The problem was the bell needed to completely flat at the top of the swing and our judge liked us to pause it up there to show her just how flat it was.  I am not blaming the judge or saying it was all her fault she was just very strict, we handled it and adjusted our swings to her standard.  Next were the double unders which I am fairly confident with so I started with 110 reps, Casey took over and went on a tear of about 60 reps to get us up to about 170 and then I fished the rest.  Wishing we had another 250 double unders we had to move on to our next station which was OHS.  We only had about 5 to 6 minutes before the 30 min time cap so we pushed it.  However, we were only able to get through 135 reps, which put our total time for the WOD at 31:55.   (they added one second for every rep we did not complete).  There were only two teams in our heat that finished the whole workout.  That gave us a total of 92 points, which put us in 26th place for the weekend.


We started in 30th and ended in 26th.  Overall we are happy with our performance and so grateful for being able to compete at the regional level.  On a personal note it was really an amazing experience to coach and be on the team.  All the athletes really worked hard to get to that level, sacrificed their time to practice/workout, and were so positive and fun to with work with!  Big thanks to Mark L for judging and Casey L for volunteering at the competition I know that is a big time commitment.  I know I speak for the whole team on this one, a huge thanks to all of the CFMG community who came up to support us throughout the weekend.  It really is so motivating to hear all of you cheering and pushing us through the workouts.  Your support is what drives us to get that extra rep, pick up that bar a second faster, and push harder then we thought we could, we can not thank you enough!

Geo Rockwell

 

WOD

30 Kettlebell front squats (53#/35#)

30 Double unders

40 Sit-ups

200m run

30 Kettlebell front squats

30 Double unders

30 Sit-ups

200m run

30 Kettlebell front squats

30 Double unders

20 Sit-ups

200m run

30 Kettlebell front squats

30 Double unders

10 Sit-ups

200m run

-For Time-

 

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Page 94 of 100

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