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CFMG Events

WOD

200 M Run

12 Push Press (115#/85#)

14 Box Jumps (20/24)

16 Double Unders (64 Singles)

20 Min AMRP

Michele R. From Paleo Princess will be here on Saturday for the Left Coast Invitational cooking up some great Paleo food options for the Athletes and Spectators.  Bring cash if you want some good food!

Best place to park for the 2011 Left Coast invitational

CrossFit is a Way of Life

The Ab Hancer

Box Jump Variations

WOD

Back Squat

12/1/15/1/18/1

#'s for 18 and 1 will be posted on the whiteboard

Then,

2 Min Hanging Power Clean (135#/95#)

2 Min Toes To Bar

2 Min Ring Dips

2 Rnds

-Count total Reps-

 

The physical and social benefits of CrossFit have been written about many times in this and other blogs.  One consistent drawback however is the hassle we go through when eating out at a restaurant; seemingly every dining experience involves compromising our lifestyle by having a “cheat” meal or making substitutions to the consternation or downright ire of your server.  That is all about to change; Alberto Mestre, the owner of Candelas Coronado, is partnering with Marc Homan of CrossFit Endurance to bring a host of Paleo friendly items to the menu.  For those who have not been there, Candelas Coronado (1201 First St, Coronado, CA 92118) is a beautiful location looking across the bay to San Diego.  The chef, Eduardo Baeza, put together a series of dishes that are Paleo friendly and taste out of this world.

What does this mean for members of CrossFit Mission Gorge?  Candelas’ has offered a 20% discount for gym members from now until September 18th, 2011. When you order let your server know you are from CrossFit Mission Gorge then sit back and enjoy a wonderful dining experience without having to compromise your nutrition goals or fight with your server.

The menu includes:

Raspberry Salad $ 9.00

A Salad of Hard Boiled Eggs, Asparagus, Artichoke Heart, Baby Tomatoes, Lettuce, Shredded Coconut and Raspberry with a Basil Vinaigrette Dressing

Ensenada $ 14.00

Scallops, Smoked Salmon topped with Avocado marinated with Lime Juice, Onion, Jalapeño and Parsley.

Paleo Burrito $ 9.95

Burrito filled with Chicken done with Peppers, Onion and Guacamole wrapped in thinly sliced Jicama served with either a spicy Habanera or a mild Huajillo Chile Salsa

Avocado soup $ 9.00

Chilled Soup made from Beef Stock, Avocado a dash of Heavy Whipping Cream and topped with Green Beans and Almond Slices.

Crab Ceviche $ 16.00

Tomato, Onions, Cilantro & Jalapeño in Tomato & Lime Juice served in a half Avocado shell.

Paleo Tacos $ 12.00

Duck Street Tacos done with Pineapple, Onion and Cilantro, with the traditional Corn Tortilla replaced with thinly sliced Jicama. Complemented with a cactus salad with Onion, Tomato in an Oil & Vinaigrette Basil dressing topped with bits of Chicharron (Fried Pork Rind).

Filete Tlaxcala $36.00

Filet in Huajillo sauce with Bacon wrapped Baby Asparagus and Chayote topped with a Bacon, Asparagus and Cauliflower Mash.

Coconut Crème Brule $8.50

Made from Coconut Milk, Eggs, Shredded Coconut and a dash of Honey topped with fresh Raspberries and a spring of Mint.

Written by: Marc Homan

John and Joe working through some pull ups

Best place to park for the 2011 Left Coast invitational

Muscle up Record?

CrossFit Park City- Ring Dips Explained

Best place to park for the 2011 Left Coast invitational

THE GYM WILL BE CLOSED THIS SATURDAY DUE TO THE LEFT COAST INVITATIONAL WE ARE HOSTING! We will post a WOD.  If you are free and want to come cheer on your friends you are welcome to come down! Competition kicks off at 8:30 AM

WOD

Shuttle Runs

5 Rnds

Rest 1 Min Between Rnds, Score = Total Time

Rest 5 Min then

12 Deadlifts 185#/135#

12 Burpees

AMARP 8 Min

 


Random Meals and School Lunch Ideas- Everyday Paleo

Jill Spealler comments on her Games Experience

Below is a link to an article by Blair Morrison.  He was a competitor at the 2011 CF Games and he runs a site called Any Where Fit.  He is a big proponent of fitness and chooses to do most of his workouts outside in the elements.  He is a great writer and has put together an interesting piece about fitness and what it means.  Take sometime to sit down, read and absorb this article. 

Fitness is...

"So, essentially, the gym becomes a refuge. Here we have control over our decisions, we make progress every day, and we do it for ourselves. It’s a one-hour vacation from “real” that we need to take and appreciate. Which is why I can never understand why people are afraid of it. Don’t dread this hour, take pleasure in it!"

-Blair Morrison

WOD

 

In Teams of Two, one person working at a time Complete the Following

50 Pull ups

50 KB Swings (53#/35#)

40 Pull ups

40 KB Swings

30/30/20/20/10/10

 

Rest 3 Min

 

50 Thrusters (95#/65)

50 Hand Lift Push Ups

40 Thursters

40 Hand Lift Push Ups

30/30/20/20/10/10

 

Alison's Baby Shower


Finished with Pride: Blair Morrison

Workout outside the Box

Thrusters



 

Pregnant & Strong!

 

WOD

15 Kettlebell Swings (53#/35#)

200m run

30 Box jumps (24"/20")

200m run

15 Kettlebell sumo deadlift high pulls (53#/35#)

-3 rounds for time-

 

Free Beginner WOD at 10am

10 Push-ups

10 Air squats

10 Kettlebell Swings

200m run

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


One of our members here at CFMG is Running the Leadville Trail 100 this weekend! Yes a 100 Mile race!  Jason C has been training hard for the past few months using CrossFit and CrossFit endurance programming to prepare for this race.  He has recently met with Coach Dawn Fletcher for some last minute race adjustments and mental preparation.  Be sure to ask him about it when you see him next! We placed a course description and link to the event below.

The 100 Mile back and out course is in the midst of the Colorado Rockies Low point 9,2000 feet, high point is Hope Pass at 12,600 feet. Majority of the race is on forest trails with some mountain roads. Click here for more information on this amazing race!

 

The Whole9 Seafood Trifecta

Rest Days!

WOD

"Bear Complex"

Complete 7 sets of the following sequence

1 Power clean

1 Front squat

1 Push-press

1 Back squat

1 Push-press

-5 rounds-

You can pick the weight you want to use for each round. You may increase or decrease the weight as you move through the rounds. We will post the heaviest weight you use for a given set. Jerking is acceptable as are squat cleans. You can even deadlift and then hang clean. The squats and push presses can be distinct or combined into thrusters, but you can not receive the clean in a squat clean and go directly into a thruster, you must stand first

Rest as much as you need between rounds. You can rest during the set too as long as you are not resting on the ground, even to re-grip.


Dim lights Embed Embed this video on your site

 

Fight Gone Bad 6, Special Operations Warrior Foundation

Are Oats Healthy?

 

WOD

15 Hanging Power Cleans (95#/65#)

30 Double Unders (Substitution = 90 Singles)

-AMRAP in 4 min-

 

Rest 2 min


5 Strict pull-ups*

10 Shoulder to overhead (95#/65#)

15 Burpees

200m run

-5 Rounds for time-

 

*For strict pull-ups try to keep your body as rigid as possible, or even put yourself in a hollowed-out position. There should be no movement from the lower body.

 

The Science of Practical Application

101 Revolutionary Ways to be Healthy

Squat and Sprint




Interested in doing a Swim WOD? Let one of these ladies know, Betsy, Tami, and Erin. Coach Dawn likes to swim too!

 

We know there has been some concern with the large classes in the evenings, especially on Monday and Tuesday's. Please know Coach Geo and Coach Ian are planning on expanding the size of CFMG in the coming months. Please bear with us until then and keep your fingers crossed. Also, be sure to sign in on our class reservation system in order to prevent classes from becoming too full. You find directions HERE on how to use the reservations system.

 

SWOD

A1)Back Squats 12/12/10/10/10

A2) Anchored weighted sit ups 10/10/10/10

The weighted sit-ups will be done with an Ab Mat and dumbbell. Have a partner anchor your feet to the ground while you hold the dumbell on your chest. Your goal it to sit up as far as you can.

B1) Hang power snatch 8/8/6/6/6

 

Burning Runner: An Inside Look into CrossFit Culture

Cherry Picking, Ducking, and Avoiding WODs

Page 97 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:7 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:45 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:97 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:125 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:132 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:123 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:144 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:98 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:134 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:179 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:166 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:217 W.O.D.

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