SWOD: Wide stance deadlift 3/3/3/3/3 (feet to the outside of your shoulders)
A1) Ring rows, max reps in 20 sec x 5 sets
A2) Toes-to-bar, max reps in 20 sec x 5 sets
It's that time of the year again. The 2013 Left Coast Invitational is coming soon. We are proud to say that this is our fourth year holding this event and it has grown so much that we have moved venues.
We are in need of volunteers for judging on Saturday Aug. 17. I would love to see some of you CFMG veterans there giving out reps and no-reps. If you are able to volunteer as a judge please head over to our website TheLeftCoastInvitational.com and fill out the registration form at the bottom. Be sure to put down that you are participating as a volunteer. As a judge you will receive an official 2013 LCI Judge shirt, lunch, and water throughout the day.
For those of you from CFMG who plan on competing good luck! Keep up with your training, keep your diet clean, and keep injury prevention in mind.
We would love to get a group of people together from CFMG to go out and run this event. A few of us did a smaller version of the course earlier this year and had a blast. It really put our fitness to the test and it exposed us to movements we were not very familiar with. Part ofworld-class fitnessis to regularly learn and play new sports, so here's your chance to try something new! Please let Betsy or Ian know if you'd like to participate.
Alpha Warrior is a new type of obstacle course that will push in ways that you've never been pushed before. Alpha Warrior is about having fun with your friends and attempting obstacles you've rarely seen in real life. Alpha Warrior is not measured in miles or distance, but focuses on the obstacles themselves. Alpha Warrior is one insane obstacle after another - pushing you to your physical and mental limit. The objective is to complete each obstacle on the course and finish with a 100% completion rate to become a PROVEN Alpha Warrior.
Learn how to execute the Burgener Warmup and Skills Transfer Exercises (and why they are important).
Learn the different Snatch progressions and how to execute the snatch from the floor, above the knee, and high hang positions. Accessory exercises to help improve your snatch will also be addressed and practiced.
There will be group and individual coaching during this 2.5 hour class. This class is beginner-friendly. Our goal is to have you to walk away from each 101 session feeling more confident about attacking these movements with tools you can use to help you improve. We will cover form/positioning, modifications, assistance exercises, and ways to train in order to improve these movement(s).
*Class size, for this session is limited to 15 participants
*Cost is $30 per person (first come first served) Please use our Mind-Body Online Store to sign-up. Use this link
Skill: Running Skills and Drills
-8 Rounds for Time-
1:1 work to rest ratio
*Today would be a good day to bring a stopwatch.
Finisher: Bicycle Crunches, 30 Seconds on, 30 Seconds off, for 5 Rounds
Why You Should Sprint Train
Abs/Back: What Does It All Mean?
The Grumpy Point: When A...
SWOD: Split Jerk 3/3/2/2/2
AMRAP in 10 Minutes
5 Clapping Push-Ups
10 Games Standard Box Jumps (30"/24")
Egg Carton Labels: Everything You Need To Know
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-3 Rounds for Time-
5 Deadlifts (135#/95#)
5 Power cleans
5 Front squats
30 Double Unders (Sub = 90 Single Unders)
CrossFit Phenom Annie Thorisdottir: The Fittest Woman On The Planet?
Paleo Meal Planning: A How-To
In teams of 3
30 minute AMRAP
Buy in: 400m team carry (any way, all team members must be working with 2 carrying at a time)
Then, in relay style - all teammates must tag in and out after each station:
Station #1: 2 Rope Climbs
Station #2: 10 Toes to Bar
We are excited to announce that Coach Tami will be back coaching more AM Classes at CrossFit Mission Gorge beginning next week!
SWOD: Strict Press w/ Accommodating Resistance (KBs Hanging on Barbell) 5/5/5/5/5
A1) Weighted Pull-Ups 6/6/6/6
A2) Weighted Dips 6/6/6/6
The Other Wounds
33 Unbelievable Places To Visit Before You Die
We are sad to announce that today will be Coach Jess' last day coaching at CFMG. She will be moving on to other endeavors closer to her home in Carlsbad, and will continue to coach at Offshore CrossFit. We will miss her positive and sunny coaching attitude, but she promised...
Split Jerks 3/3/3 (Aim to complete all three sets at 90% or more of your 1RM)
AMRAP in 7 Minutes
8 Squat Cleans (135#/85#)
The Top 100 Hardest Body Exercises Of All Time
The Simple Secret To Meditating (Or Doing Anything) Every Single Day
OTMEM for 5 Minutes
5 Muscle-Ups (Sub = 4 Pull-Ups/4 Dips)
Rest 3 Minutes
OTMEM for 5 Minutes
3 "Touch and Go" Power Snatches (135#/95#)
Plank hold in the time remaining
Rest 3 Minutes
OTMEM for 5 Minutes
10 Wall Balls (20#/14#)
10 KB Swings (53#/35#)
How To Cook Pete's Paleo Bacon
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Coaches Lindsay, Betsy, and Tami with Shane Farmer at the CrossFit Rowing Trainer Course
Squat Clean 5/5/3/3/3
A1) Romanian Deadlifts 8/8/8/8
A2) Max L-sit Hold x 4 Sets
10 Shocking Photos That Will Change How You See Consumption And Waste
Slow Cooker Osso Buco Stew
The Evolutionary Function Of Laughter
BTN Split Jerks 3/3/3/3/3
A1) GHD Sit-Ups 15/15/15/15
A2) Dumbbell Bench Press 20/20/15/15
Free Beginner Class at 10am:
Skill: Air Squat
10 KB Swings
10 Air Squats
10 Hand Release Push-Ups
-AMRAP in 13 Minutes-
Make Your Produce Go Further
Skill: Muscle-Ups: Use the progression to practice, or work on strict ring muscle-ups.
5 Muscle-Ups (sub = 10 CTB Pull-Ups)
10 Power Cleans (135#/95#)
-5 Rounds for Time-
Will We Ever Accept…
Skill: Running Skill Work
5 Hang Power Snatches (135#/85#)
15 KB Swings (53#/35#)
-4 Rounds for Time-
Pulling Positions For The Snatch
CrossFit Is More Than The Games
Rethinking Fat: The Case For…
21-18-15-12-9-6-3 Reps for Time of:Thrusters (95#/65#)Burpees Over Barbell
NotesThis workout begins from the standing position with the barbell on the floor and the athlete standing tall. Using a ball, box…