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CFMG Events

Rumble III

It’s time to Rumble!!! We are excited to have so many of our CFMG athletes step up to test their fitness in the challenge of a competition.  We are looking forward to all of you scoring some major PRs, both mentally and physically, and having a ton of fun in the process (because if this isn’t fun, then why are we doing it?).

Earlier, we touched on how to plan your WODs and rest/active recovery for the week before the competition.  Now, let’s talk strategy.  Do you have a plan for the Rumble? Or do you just plan on “winging it?” We highly discourage the “winging it” plan, and would like to give you some pointers.

First of all, do your homework.  We definitely suggest taking a look at the website, and finding out as much general information as you can.  On the website, you will be able to find out parking information, the timeline for the day, vendors on site, where your friends/family can cheer you on, points of contact, and other useful information.

Getting down to more specific information, make sure that you have read (and re-read) all of the WODs programmed for the day.  Memorizing the WOD, knowing the movement standards, and watching ALL of the videos is an important component to feeling prepared.  There is nothing worse than wasting time on a competition WOD because you didn’t know what movement was next, or you forgot that the two 2 minute AMRAPs are immediately followed by each other.  Other things to consider in your specific planning: What equipment will be used (are there both 45# and 33# barbells)? Will there be a warm-up area and what equipment will be available? What is your heat time and order? Who will be in your heat? Sometimes, it helps to have a “buddy” in your heat, with whom you can plan and strategize together.  Having someone you know in your heat can help calm your nerves, and gives you company for your warm up and waiting for the next WOD to begin.  Lastly, make sure that you have read and re-read the scoring methodology used for the competition.  As someone who has sat in the scoring booth for competitions, I can tell you with absolutely certainly, there is nothing more frustrating than simultaneously trying to compile scores for 120 athletes and explaining/answering questions/arguing with people who come to the booth and did not research ahead of time how the scoring will work :o)

The last tips I would like to make are on an individual level, specific to the athlete.  Things to think about on this level are: the WOD and warm-up strategy, specific #s you want to hit on the strength WOD, communicating with your judge, and creating a list of specific items to take with you on competition day.

Most of you have had the chance to run through the WODs when you decided to sign up for the competition.  Doing this provides you with a great baseline number to shoot for, in terms of rounds and reps. Ideally, you will achieve a higher score when you do it on the competition day, due to adrenaline, and that fact that all your training has made you stronger.  What you can learn from this run-through, however, is how you personally performed in the WOD—not just your time, but what you struggled with, what you were able to complete unbroken, etc.  Knowing your stronger and weaker movements will help you come up with a plan to stick to when you are doing the WOD (“I’m going to break the snatches up into 2 sets of 5, and do all 10 of the front squats unbroken” etc.) Visualize yourself going through the movements successfully, according to your plan, and also know the logistical plan of when you are switching the weights mid-wod (and what those weights may be).  It would be a good idea to run through parts of the wod at a lighter weight in the days before the competition to get a feel for the pace of things.  This will help you immediately before the WODs, knowing that you have successfully completed the movements and know how they feel.  The same goes for the Clean and Jerk WOD, in strategizing exactly what you plan on doing in the warm-up and opening with during your heat time.  My suggestion for the strength WOD is to warm-up to 85%-90% of your 1RM.  When you walk out there for your heat time, you should start at a weight you have warmed up to, that is heavy but you can make with confidence.  Once you nail that first lift, you can increase your weight for the rest of the 10 minutes, according to your individual plan.

You should also make it a priority to communicate with your judge before every WOD.  After you introduce yourself, ask your judge to count out reps (or not), and tell them how you would like to communicate during the WOD.  Run through the workout with them to make sure you both understand what is going to happen.  Remember that it is your responsibility, not the judge’s, for the weight you put on the bar and your final score.  I know you may be tired or out of it after a WOD, but verify that you both agree with your score before leaving and turning in your scorecard.  Lastly, thank your judge.  They are working hard and volunteering their time for YOU! Be polite and respectful and continue CrossFit Mission Gorge’s reputation for having outstanding, kind, and respectable good sports and athletes.

The last piece of advice to give is to prepare your bag with your essentials.  Know that you will be there for a good part of the day, so pack your chair, food, water, chalk, foam roller, oly shoes, weight belt, knee sleeves, jump rope, lacrosse ball, ipod/music, change of clothes, and other necessities.  There are many other items you could add to this list, so whether that be your favorite pair of socks, purple headband, lucky underwear, or no underwear :o) do what you need to do to feel comfortable and perform at your best.

All planning aside, I can speak for all of the coaches when I say we are proud of your dedication, training, and hard work, and we are looking forward to cheering, judging, and WODing right alongside you at the Rumble III! You are prepared and ready to do this.  Now let’s go for a THREEPEAT!

-C. Betsy


SWOD: Back Squat 10/10/8/8/8

A1) Bulgarian Split Squats 6/6/6/6 each leg

A2) 200m Sprint on Rower x 4 sets


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AMRAP in 6 minutes

10 Star Jumpers

100m Sled Drag (135#/90#)

-2 minutes of rest-

AMRAP in 6 minutes

2 Rope Climbs

8 KB Swings (70#/53#)

14 Push-Ups

-2 minutes of rest-

AMRAP in 6 minutes

10 Box Jumps (24"/20")

12 Push-Press (95#/65#)

-2 minutes of rest-

AMRAP in 6 minutes

Burpee Pull-Ups


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(Click HERE to Donate to his Recovery Fund)

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SWOD: Clean and Jerk, build up to a 1RM

Rumble competitors: 3/3/3/3/3

(Work on technique and form—Remember, your 1RM testing will be on Saturday!)



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7 Toes to Bar

7 Ab Mat Sit Ups

7 Hollow Rocks

AMRAP in 7 minutes

Note to Rumble III Competitors:

All your coaches are very excited to see you compete this coming Saturday at the Rumble in Paradise III! Many of you have asked how to taper appropriately, with regard to training the week of the competition.  We recommend that you continue to WOD in the beginning of the week, at or slightly below your regular intensity for met-cons, but keeping things on the lighter side for strength, working on technique and form.  This is no time to test your 1RM, as you will be doing that on Competition Day.  If you are used to WODing 3x on/ 1x off, we suggest working out Monday, Tuesday, and Wednesday, and using Thursday and Friday as rest/active recovery days.  The active recovery days should be spent paying close attention to what your body needs.  Active recovery should include stretching, foam rolling, SMR, light rowing, running, swimming, biking, hiking, etc. You should also spend some time going through the Competition movements at a light weight or what you plan on using to warm up with at the competition. Quality sleep, hydration, and nutrition are equally important at this time, as well.  Mentally prepare yourself with positive mantras, imagining yourself going through the Competition WODs and successfully hitting the weights/goals/times you have planned.  We will send out another piece on Wednesday specifically concerning competition day strategies, but we just wanted to start your week out with some information on how to utilize this week of training to benefit you the most on Competition Day.  We know you are all going to kill it! Go CFMG!!!!!

-C. Betsy

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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


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Skill: Handstand Holds, Push-Ups, and Walks

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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-


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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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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


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.


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.


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,...…)


Spend 15 minutes completing endurance drills


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


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

A2) Wall Squat, 1 min. x 2 sets


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?


Page 20 of 103

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