A+ R A-

CFMG Events

 

Skill: Handstand Holds, Push-Ups, and Walks

Dim lights Embed Embed this video on your site

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.

 

Why Is CrossFit So Popular Right Now?

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.

10 Critical Principles Physical Therapists Need To Know About CrossFit

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.


6:30am, 8:30am, Noon, 4pm, 5pm Classes Only Today

SWOD: Power clean|jerk  3|2 3|2 2|1 2|1 2|1

A1) GHD hip extensions 6-10 reps x 4 sets

A2) Sled drags x 4 sets

 

Are you ready to prove your fitness?

The CrossFit Open Registration begins January 15th, and we hope you all participate!

 

2014 CrossFit Games Open and Regional Schedule


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 33 of 116

Latest W.O.D.

Prev Next

1/29/2015

Skill: Double Unders EMOM for 6 minutes 5-40 Double Unders (Pick Reps Based on Skill Level) If you can complete sets unbroken, aim for that. If you cannot do double unders, use this time to practice. WOD: -4 Rounds for Time- 200m Run 5 Single Arm KB Snatch (per arm) 
(53#/35#) 20 Push-Ups 40 Double Unders   {youtube}43zeuds5IXE{/youtube}   WODS to Go Get It...

ian - avatar ian 28 Jan 2015 Hits:31 W.O.D.

Read more

1/28/2015

1/28/2015

SWOD: Back Squat 5/5/3/3/3 WOD: EMOM for 10 Minutes 5 Thrusters (135#/95#) 5 Box Jumps (30”/24”) Finisher: 60 Toes-to-Bar -For Time-   A Four Step Program For Happy Homework Time Getting Through A Five-Year Setback Isolation Exercises: Not So Useless After All   CrossFit Mission Gorge Target Programming Want to get stronger/faster/better this Holiday Season AND save money while you're doing it? Buy...

ian - avatar ian 27 Jan 2015 Hits:108 W.O.D.

Read more

1/27/2015

1/27/2015

WOD: CrossFit Main Site WOD from 1/26/15   21-18-15-12-9-6-3 Power Cleans (115#) One-Legged Squats, Right Leg One-Legged Squats, Left Leg -For Time-   3 Ways To Use Bacon As Medical Treatment The Truth About Abdominal Training And Body Fat 5 Simple Ways For Your Child (And You) To Get Into The Wild CrossFit Mission Gorge Target Programming Want to get stronger/faster/better...

ian - avatar ian 26 Jan 2015 Hits:128 W.O.D.

Read more

1/26/15

SWOD: Power Snatch with pause below knees 2/2/2/2/2 WOD: 16 Power Snatches (135#/95#) 16 Burpees Over Bar 12 Power Snatches 12 Burpees Over Bar 8 Power Snatches 8  Burpees Over Bar -For time- Overhead Squat Woes NHL Star gets creative with a GoPro Cam {youtube}IkjulgI7gzg{/youtube}

ian - avatar ian 25 Jan 2015 Hits:152 W.O.D.

Read more

1/25/2015

1/25/2015

Yoga at 8 am Competitor Session at 9:30 am Open Gym 9am-Noon

ian - avatar ian 21 Jan 2015 Hits:60 W.O.D.

Read more

1/24/2015

1/24/2015

8am Class ONLY Please Join us at 9:30am for our CrossFit Total Party and Paleo Potluck! RSVP on Facebook!   WOD: -5 Rounds for Time- 5 Squat Cleans (135#/95#) 10 Hand Release Push-ups 6 Static Front Rack Lunges (135#/95#) 200m Run   {youtube}gYgEsOXcngw{/youtube}   The CrossFit Total Long-Term Use Of Hormonal Contraceptives Linked Increased Brain Tumor Risk Writing Your Way To Happiness Nitrates And...

ian - avatar ian 21 Jan 2015 Hits:88 W.O.D.

Read more

1/23/2015

1/23/2015

WOD: 10 Ring/Bar Dips 15 Weighted Sit-Ups (53#/35#) 20 Double Unders (Sub = 40 Single Unders) -AMRAP 12 Minutes- Rest 5 Minutes 5 Bar Muscle-Ups (Sub = 5 CTB Pull-Ups) 10 Power Snatches (95#/65#) 200m Run -AMRAP 12 Minutes-   Overhead Squat Woes: Is It Ankle Mobility Or Motor Control Stability Problems? Sitting Wrecks Your Body: More Standing Isn't The...

ian - avatar ian 21 Jan 2015 Hits:182 W.O.D.

Read more

1/22/2015

1/22/2015

SWOD: Speed Deadlifts, 3 reps x 10 sets @50-60% of 1RM (Rest exactly 60 seconds between sets) WOD: AMRAP in 18 Minutes 200m Run 9 Burpees 9 OHS (115#/75#) 9 Box Jumps (24”/20”)   11 Ways To Assess Your True Fitness Level Pelvic Function And The Squatty Potty Swole Nutrition 101: Building Muscle Beyond The Barbell   Join us on Saturday,...

ian - avatar ian 21 Jan 2015 Hits:192 W.O.D.

Read more

1/21/2015

1/21/2015

Mobility: A1) Trap Smash, 1 min per side x 2 sets A2) Bottom Up Hip Mobility, 1 min each leg x 2 sets WOD: 5 Strict HSPU 10 Alternating Leg Pistols 15 Toes-to-Bar 12 Deadlifts (155#/105#) 9 Hang Power Cleans (155#/105#) 6 Shoulder to Overhead (155#/105#) -3 Rounds for Time- Excessive Sitting Linked To Risk Of Heart Disease, Cancer Stick To...

ian - avatar ian 20 Jan 2015 Hits:172 W.O.D.

Read more

1/20/2015

1/20/2015

SWOD: Back Squat 6/6/5/5/5 WOD: “Helen” 400 Meter Run 21 KB Swings (53#) 12 Pull-Ups -3 Rounds for Time- More Than Just A Workout Top 5 Assistance Exercises For The Clean My Drive Join us on Saturday, January 24th, 2015 at 9:30am for our CrossFit Mission Gorge CrossFit Total Party and Paleo Potluck (following)! CrossFit Mission Gorge Target Programming Want to...

ian - avatar ian 19 Jan 2015 Hits:218 W.O.D.

Read more

1/19/2015

1/19/2015

Got CFMG 101? Our next FREE 101 Session date will be announced soon! SWOD: 15 minutes to establish a top set of: 3 Position Snatch (Floor, Hang Below Knee, Hang Above Knee) WOD: 16 Minute EMOM: Even: 3 "Touch and Go" Power Clean + Push Jerks (Work up to a challenging weight that you can rep...

ian - avatar ian 18 Jan 2015 Hits:219 W.O.D.

Read more

1/18/2015

1/18/2015

FREE Yoga at 8am CFMG Competitor Session 9:30am Open Gym 9am-Noon

ian - avatar ian 12 Jan 2015 Hits:148 W.O.D.

Read more