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CFMG Events

Progress Hurts


"Get Comfortable With Being Uncomfortable"

CFMG Members: I would like you to take a moment to think about how fit you (thought you) were when you first joined CFMG. Now, fast-forward to the present, and think about how much progress you have made, both physically and mentally. Do you remember how much those first few months of WODs hurt, as your body tried to become accustomed to technique and form, and then gradually increased intensity and weight? As you are reading this, I hope most of you agree that this method of training we call CrossFit STILL hurts, and your body will never become accustomed to the WODs you challenge yourself with on a daily basis.

If you are reading this, chances are you are still a CFMG member and I applaud you for being one of the few unique individuals who are tough enough, in body and mindset, to stick with our program.  Believe it or not, there have been many people who have left our gym, simply because it hurt too much, or they were not interested in breaking down the barrier between going through the motions and really dialing up the intensity and “suffer factor.” I shouldn't have to explain this “suffer factor” to you veteran CrossFitters, because you are well aware of where you need to go to get the amazing results you have achieved.  Intensity and that “suffer factor” is what gives athletes positive results. There is no way around it: in order to make progress in any pursuit, it is going to have to hurt a little.

We are rapidly approaching the New Year, which brims full with the promise of “new beginnings,” and “new fitness regimes.”  You know the drill—the globo gyms thrive off of New Years clients, who come in the 1st of the year with resolutions to get in shape and lose weight, only to fizzle out after two months, while still paying monthly fees to fulfill the contract they signed.  Globo gyms depend on these clients to make a profit, and sadly, their business model is based on failure to believe in their clients’ potential.

Why do people fail? Why do they “fizzle out” after only a couple months’ worth of efforts? I believe it is a mixture of two things: mentality, and how difficult it is to train by oneself.  Conveniently, CrossFit “fixes” both of these problems, allowing an environment that encourages a positive mentality and offers a group setting for training.

Let’s tackle the first one: in order to get results, whether it is weight loss or a new PR, one has to suffer and get into the zone of discomfort.  Athletes who are fearful or unwilling to go to this place will not ever achieve their true potential.  Usually, athletes who are stuck in this space do not like to be out of their comfort zone, or they have a fixed mindset, and are afraid of failure, resulting in never trying at all.  I have always believed that failure is a component to success.  When you endure in the face of great obstacles, you build up your will to suffer, pushing the limits to what before seemed impossible.

Now comes the second part: how to best train and push these limits.  The best antidote to going outside of your comfort zone is a little bit of peer pressure.  Training by oneself is a noble pursuit, but a very difficult one. Not many people, if any at all, have the ability to push themselves to reach the level of intensity necessary to consistently make any sort of positive progress.  Training by yourself also means you are not being held accountable by anyone except yourself. It is very easy to ignore and turn off the voices in your own head, but it is difficult to avoid the voices, phone calls, text messages, and e-mails from others. Not having anyone to be accountable to makes it that much easier to give up. Wanting to give up is inevitable, but what is more likely to happen when you have those thoughts alone versus in front of a training partner/coach/group? I can guarantee in a CrossFit class, no one will allow you to give up or sneak out without finishing.

Most veteran CrossFitters can agree that if they had to follow the program by themselves, they would not make the same sort of gains they do when in the training company of others.  Training with a group, much like we do at CFMG, increases the probability of sticking with the pursuit. Not only do you make friends who will hold you accountable—you will also have professional coaches at your disposal. There will be many people motivating and encouraging you to work hard during the workouts. That being said, you still have to suffer through the pain that we experience when training intensely. Some people cannot handle it, and as I said above, they end up leaving our gym.

The thing to always remember about our program at CrossFit Mission Gorge: it does not get easier but you will get better. Below is a short list that I encourage you to share with any of your family and friends who plan on joining CFMG in the New Year.

-It hurts for everyone, even our best CrossFitters.

-Become a student of CrossFit. Listen, learn, and practice.

-Intensity is relative. Scores on the whiteboard do not matter, but what does matter is that you gave it your all.

-Failure without trying is unacceptable.

-Ian McHugh


Clean and Jerk 3/3/3/3/3


20 Sec. Hang Power Cleans (135#/95#)

10 Sec. Rest

20 Sec. Push Jerks (135#/95#)

10 Sec. Rest

-6 Rounds for Reps-


A1) Shoulder Distraction Drill, 1 minute each arm x 2 sets

A2) Keg Drill, accumulate 2 minutes x 2 sets


10 Minute Paleo Apple Crisp

Are You A Good Teammate?


Skill: Pistol Squats, Double Unders, and HSPU



Unbroken Double Unders (sub = x 4 in singles)

Alternating Leg Pistols (sub = use modification)

-For Time-

Finisher: GHD Sit-Ups 10/10/10/10/10

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Exercise Is The Drug

Why Babies Fear Plants

Open Gym


Announcing the CFMG Conjugate Club Cycle #2

Who: The Conjugate Club is open to everyone, but is limited to 20 people. This club is for anyone who is willing to dedicate time and focus specifically geared towards getting stronger.

What: The Conjugate System was developed by Louie Simmons of Westside Barbell. The system incorporates three basic methods of strength training: maximal effort (heavy), dynamic effort (speed), and repetition method (accessory exercises). Please read this article from the CFJ.

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Members of this CFMG Conjugate Club cycle will be asked to dedicate four months of their time to getting stronger. You will receive weekly programming from Coach Ian and/or Coach Betsy, and must limit yourself to only two conditioning ("met-con") workouts per week in order to gain the full effect.

This club is for serious trainees only. We are recommending at least one year of actual CrossFit training before joining this club. This will ensure that you have already built a somewhat solid strength and conditioning foundation. No cherry picking and no compromising!

The CFMG Conjugate Club will be an ongoing club that runs in cycles. For each new cycle, we will open up registration to new trainees, so that everyone can get some experience.

When: This club will start on Monday, January 6th and will run for four months. We will also offer one coached session per month, most likely on Saturday morning depending on participants schedules. We will make decision once we see what sort of interest we have.

Where: CFMG. You will complete most sessions on your own, though we suggest training with other club members. As long as you have access to all the necessary equipment, you can follow our club programming anywhere.

Why: We know there are some of you who have been training for some time and are looking to build some serious strength. We also now there are some of you who want to perform better in the CrossFit Open. This is an excellent way to start preparing for next year.

Cost: $120/month for weekly programming, once a month coached training time on a Saturday, a Conjugate Club t-shirt, and access to our private Conjugate Club FB group where we will track progress/PRs, find workout partners/times, and share feedback. *You may freeze you current CFMG membership in order to join this this club but if you do come to our regular Classes twice a week you will need a class card ($100).

Data: Here are just a few PRs from some of the participants from our first CFMG Conjugate Club Cycle:


1st muscle-up

100# push-press x3 (5# PR)

125# jerk (10# PR)

95# push press (10# PR)

140 back squat (17# PR)

93# snatch (13# PR)

Dave T.

180# snatch

230# jerk (5# PR)

300# back squat (15#)

240# squat clean (5#)


205# back squat (30# PR)

115# push press (30# PR)

130# jerk (5# PR)

Jason W.
245# jerk
330# back squat (15# PR)

Mark L.
260# back squat (20# PR)
225# jerk (20#)

Partner WOD:

Please Note: We will only be holding the 8am and 9am class today.

AMRAP in 5 min.

30 Wall Ball Shots (20#/14#)

30 Box Jumps (24”/20”)


Rest 2:00

AMRAP in 5 min

30 Burpees

30 KB Swings (53#/35#)


Rest 2:00

AMRAP in 5 min.

30 Calories on Rower

30 Abmat Sit-Ups


Partners will switch as needed during each AMRAP. One person performs reps while the other holds the listed position (in caps).

Have you RSVPed to the CFMG Ugly Sweater Holiday Partner WOD and Paleo Potluck on Friday, December 20th at 5pm? Please join us!

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Skill: Kipping Pull-Up or Butterfly Pull-Up Progressions


A1) Strict HSPU 5/5/5/5/5

A2) Weighted Pull-Ups 6/6/6/6/6


Partner WOD:

Partner #1 completes a 200m sprint

Partner #2 does box step ups until partner #1 returns (20”)

-5 rounds for time-

(Each partner completes 5 rounds)

Top 10 Ways To Prepare Kale

5 Things You're Overlooking In Your Quest For Abs

AMRAP in 20 min.

400m Run

21 KB Swings (53#/35#)

15 Toes-to-Bar

9 Dips

You may use the rings or bars for your dips. Please expect to share rings and/or bars.


Your Shoes Are Starving Your Brain

8 Reasons Why Women Should CrossFit

Why We Don't Use A Microwave


SWOD: Clean and Jerk 4/4/3/3/3

A1) Clean Pulls 5/5/5/5/5

A2) Bench Press 8/8/6/6/6


Is Full Fat Dairy Healthy And Primal?

7 Things You Had No Idea The World Was Running Out Of

Page 12 of 92

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