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CFMG Events

 

Partner WOD

3 Rope Climbs

Max. Rep Snatch (135#/85#)

Max. Rep Double Unders

AMRAP in 10 Minutes

Workout will run in teams of three. One partner works at each movement/station. The rope climb determines when partners switch stations. Score is combined snatch and double unders reps.

-Rest 2 Minutes-

200m Med Ball Relay (20#/14#)

-9 Rounds for Time-

Each member of the team must run 200m x 3 while carrying a medicine ball any way, except rolling it down the alley :o)  One partner works at a time.

Free Beginner WOD

AMRAP in 15 Minutes

10 Burpees

10 KB Swings

10 Knees to Elbow

200m Run

 

The Best Kept Secret: Why People HAVE To Squat Differently

6 Reasons Why Clean-Eating Isn't Working For You

 

Skill: Handstand Holds, Push-Ups, and Walks

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WOD:

10 Static Overhead Lunge with Plate (45#/25#)

10 Toes to Bar

10 Inverted Push-Ups (on a 20" Box)

200m Run

-5 Rounds for Time-

 

A Beginners Guide To Backyard Chickens

How To Use Linear Periodization

Happy Birthday, Coach Lindsay!!!

SWOD:

The CrossFit Total

Back Squat: 15 minutes to build up to a 1RM

Strict Press: 15 minutes to build up to a 1RM

Deadlift: 15 minutes to build up to a 1RM (do not drop your bar at the top of the movement)

 

The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift. All three lifts are done while standing on the floor. They are not technique-dependent to the extent of the Olympic lifts, yet they require technical proficiency beyond mere passing familiarity.

Anyone in a position to attempt a legitimate CrossFit Total should be familiar enough with their capabilities on the lifts to have a fairly good idea of just what might be possible for a one-rep max (1RM). This number is what you warm up intending to do. A meet situation will involve three attempts, and this is a good way to determine a true 1RM.

The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.

 

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17 Health Benefits Of Walking

Fifteen Minute Fixes

Perhaps you have arrived to the gym fifteen minutes early, or you have 15 minutes to spare after class—are you using your time wisely to improve deficiencies, or are you just being a "chatty Kathy"? Whatever the scenario, your loving coaches suggest that you shut up and work on something you suck at. :) In all seriousness, we love to see you in the gym getting after it, and we want to help you become better.

Below are just a few specific examples of how you can get better in just 15 minutes.

Lower Body Mobility:

1 min. on each leg, couch stretch x 2 sets

2 min. in an olympic wall squat x 1 sets

1 min. on each leg, bottom up hip mobility x 2 sets

1 min. on each leg, hamstring stretch on a box or with a band x 2 sets

1 min. in the Paleo chair

Upper Body Mobility:

1 min. on each arm, shoulder distraction x 2 sets

1 min. on each arm, racked position stretch x 2 sets

1 min. on each arm, bully stretch x 2 sets

2 min. of foam roll/lacrosse ball t-spine mobility work in the low back and shoulders

1 min. in the keg drill

Pull-Ups:

3 min. Practice the kip swing (horizontal momentum).

3 min. Practice the kip swing with your knees up while you are back behind the bar (horizontal momentum).

4 min. Practice the kip swing, with knees up, quick turnover of hip, and pull for single rep pull-ups--use a band for assistance if needed.

5 min. Practice trying to string multiple reps together by actively pushing away at the top of the movement, using a band for assistance, if needed.

Muscle-Up:

1 min. Practice static holds with arms extended and locked out on the rings.

2 min. Work yourself into a ring dip. Aim for full range of motion, which is shoulders below the elbows. You may have to use a band for assistance.

6 min. Practice muscle-ups from the floor.

(Position your feet are below you, shoot your knees out over your toes, descend into a "bad squat," and hang underneath the rings, using the floor as support or walk feet out or raise the rings higher to make exercise more difficult).

-Use a false grip.

-With hands and elbows close together, pull the rings low into your chest.

-Quickly sit up into the rings, catching yourself in a low dip, sending your hips back behind your body, then press yourself up into a dip

6 min. Practice muscle-up attempts.

Strength:

Spend 5 minutes warming up for the particular movement you want to work on.  (This quick warmup time isn't ideal, but if you are in a time crunch it can work).

Then, EMOM for 10 minutes:

2 min. at 60% of 1RM x 5 reps

2 min. 65% of 1RM x 5 reps

2 min. at 75% of 1RM x 3 reps

2 min. at 80% of 1RM x 2 reps

2 min. at 85% of 1RM x 2 reps

You can increase the percentages or reps, if needed.

If you are simply working on technique, use the full 15 minutes to work on your form with lighter weight, or work on position drills (i.e. clean pulls, snatch pulls,...…)

Endurance:

Spend 15 minutes completing endurance drills

or...

Spend 5 minutes warming up for running or rowing.

Then, create your own interval workout for distance or time:

30 sec. run

30 sec. rest

x 10 reps


200m run

Rest 30 sec.

x 4-6 rounds

Blam! There you go! Now get into the gym early (or stay later) and start working through your weaknesses!
-Coach Ian and Coach Betsy

Mobility:

A1) Racked Position Drill, 1 min. on each arm x 2 sets

A2) Wall Squat, 1 min. x 2 sets


WOD:

Minute 1: 5 Thrusters (135#/95#)

Minute 2: 10 HSPU

Minute 3: 15 Wall Ball Shots (20#/14#)

Minute 4: 10 Burpees

-4 Rounds-


Are You Stronger Or Just Better?

Foundations

For today's Strength WOD, we encourage our Rumble athletes to back off and take it easy on the weight and focus on form and technique.  If you are not participating, you can push the weight and go nuts :o) We will also have our non-Rumble participants perform 1RM testing next week.

 

SWOD: Clean and Jerk 5/5/5/5/5

WOD:

Tabata Push-Ups

Rest 1 Minute

Tabata Plank Hold

 

The One-Bar Warm-Up

30-Something Everyday Tasks You Might Be Doing 'Wrong'

WOD:

"TK" (slightly modified)

8 Strict Pull-Ups

8 Box Jumps (30")

12 KB Swings (70#)

AMRAP in 20 minutes

U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, assigned to Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th Infantry Division, based in Fort Carson, Colorado, died on August 8, 2012, of wounds suffered when an insurgent detonated a suicide vest in Kunar province, Afghanistan. He is survived by his wife Kami, son Brody, daughter Margaret, parents George and Patricia, and brothers John and George.

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Data And Your Diet

Everyone Poops, But Dogs Do It With Magnetism

Gym Closed due to Coaches' Enrichment!

Please Note: There is NO Open Gym tomorrow!

WOD:

200m run

12 Squat clean (155#/105#)

1 minute rest

400m run

8 Squat clean

2 minute rest

800m run

4 Squat clean

3 minute rest

400m run

8 Squat clean

2 minute rest

200m run

12 Squat clean

-For total time-

Free Beginner WOD

10am

AMRAP in 15 min.

20 jump rope skips

10 Air squats

10 Push-ups

10 KB swings

200m run

 

CFMG's New Year Referral Program

You knew it was coming! :) Refer a friend between now and the end of the January, and when they sign up, you will both receive 50% off your next month's dues. Refer two people who sign up and your next month is on us! If your friend chooses a paid in full membership we can offer them 15% off. Who doesn't like to save money? If you have a paid in full membership, and are unable to receive a discount on your dues, we can offer you a free personal training session.

Don't forget our free week pass and the free beginner WOD on Saturdays at 10 am. Thanks for your continued support.


Page 17 of 100

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7/23/2014

7/23/2014

Congratulations to CFMGers Darren and Barbara on their engagement! SWOD: Hatch Squat Program Week #4, Day #1 Back Squat: 65%x8, 70%x8, 80%x6, 85%x6 Front Squat: 70%x5, 75%x5, 80%x5, 85%x5 Finisher: Barbell Roll-Outs: 10/10/10/10 {youtube}3pUiUufCzGI{/youtube}   How To Perfectly Load A Dishwasher New Whole 30 Program Rules: Welcome Back, Potatoes Competition Preparation: Don't Forget The Details

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7/22/2014

7/22/2014

SWOD: Strict Weighted Pull-Ups: max reps x 3 sets WOD: 15 V-Ups 10 Single Alternating Arm DB/KB Snatches + Overhead Static Lunge (53#/35#) 15 Push-Ups -3 Rounds for Time- (10 min cap) Post WOD: Muscle-Up Progressions   How Finalist Kacy Catanzaro Trained For "American Ninja Warrior" 5 Out Of The Box Ways To Make Your Child Listen Asian Cauliflower Fried Rice James...

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7/21/2014

7/21/2014

SWOD: 2014 LCI Individual Athlete Clean and Jerk Ladder 135#/85#145#/95#155#/105#165#/115#175#/125# (Advanced Athletes Start Here) 185#/135#195#/145#205#/155#215#/165#225#/175# 235#/185#245#/195#255#/205# “Competitors will attempt to complete two clean and jerks within 50 seconds. One point is awarded for the clean, and another for the jerk. Athletes can score up to 4 points at each station. There will be a...

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7/20/2014

7/20/2014

Open Gym 9am-Noon

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7/19/2014

7/19/2014

SWOD: Barbell Bent-Over Rows 12/12/12/12 WOD: 5 Deadlifts (245#/185#) 10 Bar Dips 15 Unbroken Double Unders -5 Rounds for Time- (10 minute cap)   Free Intro WOD at 10am Skill: Push-Jerk WOD: 6 Push-Jerks (45#) 8 Burpees 10 Static Lunges 12 Sit-Ups 200m Run -AMRAP in 15 Minutes-   {youtube}Rpd2Vam5JHw{/youtube} {youtube}OLyg_9iK7To{/youtube} Oven Roasted Tomatoes Should You Refrigerate Your Eggs?

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7/18/2014

7/18/2014

WOD: 6 Bar MUs (Sub = 6 CTB Pull-Ups) 8 Alternating Leg Pistols 10 Power Cleans (135#/95#) 200m Run -5 Rounds for Time-   C.J. Cummings, 14 Years Old, Is America's Next Great Weightlifter Paleo: Is It Right For Kids? {youtube}4NAKD-5c89Y&list=UUtcQ6TPwXAYgZ1Mcl3M1vng{/youtube}

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7/17/2014

7/17/2014

SWOD: Hatch Squat Program Back Squat: 60%x10, 65%x10, 70%x8, 75%x8 Front Squat: 60%x5, 65%x5, 70%x5, 70%x5 Finisher: Tabata V-Ups The Hatch Squat Program is a twelve week cycle CrossFit Mission Gorge began on July 1st that requires us to squat twice per week. The weights are all based on certain percentages of your current...

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7/16/2014

7/16/2014

  Mobility: A1) Couch Stretch; 1 min. each leg x 2 sets A2) Olympic Wall Squat with external rotation; 1 min each leg x 2 sets (To increase the aggressiveness of the stretch, pull down on your right instep with your left hand and slide your right foot toward your hip.  Use your...

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7/15/2014

7/15/2014

SWOD: Bench Press with accommodating resistance 5/5/5/5 WOD: Minute 1: 3 Rope Climbs Minute 2: 6 Single Arm Shoulder to Overhead (70#/53#) Minute 3: Suicide Run (worth three reps) Minute 4: Rest -5 rounds for total reps- {youtube}VIYYF_x89kA{/youtube} Let 'Em Eat Dirt How To Increase Your Pull-Up Power

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7/14/2014

7/14/2014

SWOD: Hatch Squat Program Back Squat: 65%x8, 70%x8, 80%x6, 85%x6 Front Squat: 60%x5, 70%x5, 75%x5, 80%x5 WOD: 100 Burpees 50 Toes-to-Bar -For Time- (12 min cap)   The Hatch Squat Program is a twelve week cycle CrossFit Mission Gorge began on July 1st that requires us to squat twice per week. The weights are all based on certain...

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7/13/2014

7/13/2014

Open Gym 9am-Noon

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7/12/2014

7/12/2014

SWOD: Deadlift 6/6/6/6/6 Partner WOD: AMRAP in 20 Minutes 400m Run + 5 HSPU 5 Pull-Ups Partner A runs 400m while Partner B completes AMRAP of 5 HSPU and 5 Pull-ups. Partners switch when Partner A is finished with the run. Score is the total reps the partners complete.

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