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Skill: We will review how to climb the rope and you will have a few minutes to practice before and during the SWOD.


SWOD:

A1) Alternating arm dumbbell snatch 10/10/10/10 (5 reps on each arm)

A2) Good mornings 6/6/6/6


WOD:

1 min. Rope climb

1 min. Row for calories

1 min. Alternating leg pistols

1 min. Ab Mat sit-ups

-2 rounds for total reps + calories-


10 Foods NOT To Buy At The Grocery Store

A Beginners Guide: Why You Should Practice Meditation And How To Get Started

Skill: Muscle-up Practice

Beginners: Pull to rings/pull through rings/dip up x 6-8 reps x 5 sets

Intermediate: OTMEM for 5 min 3 muscle-ups

Advanced: OTMEM for 5 min 3 HSPU + 5 unbroken muscle-ups

 

WOD:

3 bodyweight cleans

6 lateral barbell burpees

AMRAP in 5 min.


rest 2 min.


12 bodyweight deadlifts

12 pull-ups

AMRAP in 10 min.

 

Chronotypes: Are You An Early Bird Or A Night Owl?

3 Mistakes That Limit Your Gains

 

Let’s Talk CFMG’s Programming

By: Coach Ian

Lately, I have had a few questions about the programming at CFMG. Usually, it has to do with strength-biased training, and the fact that we do not do strength- training everyday. The way I explain this to people is simple: we are a CrossFit gym and follow CrossFit principles of programming. One of these principles is to develop a fitness program that is broad, general, and inclusive. By doing this, we can help our members develop better fitness or what us trainers like to call general physical preparedness (GPP).

But what is fitness, and how do we achieve it? The CrossFit definition of fitness is work capacity across broad time and modal domains. We cannot achieve this sort of fitness by biasing our program more towards one area of fitness, such as strength. Our program again has to be broad, general, and inclusive. One of our goals is the need to find balance in all of the ten general physical skills (see the list below) and not just one area. He or she who is most fit has great capacity and/or ability in all of these areas, and not just one.

Cardiorespiratory endurance

Stamina

Strength

Flexibility

Power

Balance

Coordination

Accuracy

Balance

Agility

The only way to program in order to achieve this sort of fitness is by not biasing the program toward one of these areas. If an athlete focuses on only one area, he or she will end of having a negative effect on the other areas. For example: how many power lifters do you know who can run a 5K without dying? How many marathoners do you know who can deadlift twice their bodyweight? How many gymnasts do you know who can perform many of the lifts you are exposed to daily here at CFMG? My guess is not many, if any at all.

If there is an area of fitness an athlete is lacking, then he or she does need to focus some attention on that specific limitation in order to become more balanced. The majority of athletes I speak with and program for believe that overall strength is their weakness. Realize, though, that by focusing all of your efforts on one area, you will negatively impact other areas. Also, keep in mind that when you follow programming at a gym, it is not your individual program—it is the community's program.  A good athlete will recognize this, and diligently work toward his or her own personal weaknesses, and take some time before or after class to work on those specific areas.

In addition, our coaches and I are always available to write personal programming if you feel like you need that. Typically, good candidates for personal programming are people who have trained with us regularly for one or more year, are proficient at the movements we do, and complete movements and workouts without any modifications. If you would like to hire one of us, just let us know.

Keep in mind that the “best” programming in the world (if that even exists) is no substitution for pure unadulterated hard work. Most people who find themselves not necessarily making progress as quickly as they like tend to first blame the program, without ever first analyzing what they are doing outside of the gym, and the effort that they are putting in during each training session.


Mobility:

A1) Mobility smash with barbell, 1 min. each shoulder x 2 sets

A2) Shoulder distraction, 1 min. each arm x 2 sets

 

SWOD: Push-Press 4/4/3/3/3

A1) Weighted Dips 8/8/8/8/8

A2) Barbell Rollouts 12/12/12/12

Why It's Ethical To Eat Meat

Just Starting Paleo? 8 Easy Paleo Swaps

 

CrossFit and Pregnancy: What Worked For Me. Part One.

By Coach Kelly

DISCLAIMER: I am not a doctor, doula, midwife or any sort of expert on pregnancy. These are just the opinions of your trainer and friend.

As most of you know by now, I gave birth to our son Hudson on August 8, 2013.  I found out I was pregnant in mid-January and then began the longest seven months of my life.  Not because being pregnant was really so bad, but I just encountered a few obstacles in my pregnancy that made my journey quite a unique experience.  A lot of women who are dedicated to fitness have questions about pregnancy for many reasons.  Whether it is wanting to know if they can keep doing CrossFit, if people will judge them for doing it, or if they even should be doing it while pregnant. Mostly the questions are because we have spent the better portion of our lives working to have great bodies, and now we are deliberately throwing that away without the foresight of what our bodies will look like when we are done. The answer to the first three questions are: yes, and I want to tell you why it is ok.

First of all, yes! You can keep doing CrossFit.  As long as you have been doing CrossFit before you got pregnant, you can certainly keep doing what you were doing before.  However, you have to listen to your body. During my first trimester, I was EXHAUSTED.  I cannot even begin to explain the overwhelming fatigue that occurs during the first couple of months of pregnancy.  I religously work out in the mornings at 7:30am between my morning classes, and on a couple of days during those first few months you would have found me asleep on Shedara's massage table in the back room.  I was disgusted with myself for that.  I did not understand why I could not get it together enough to simply make it through a work out. Which brings me to my second point.

Please do not beat yourself up if you do miss a workout.  You are growing another human being inside of you, after all.  It takes a lot of work, apparently.  But if you do feel really guilty about it and you feel out of sorts if you do not get to the gym, realize that you just had a major life change and you might need to adjust your schedule.  If you used to go to bed every night at 10:00pm, then heading in at 8pm or 8:30pm is not unreasonable.  That means dinner at 5:30pm or 6pm at the latest (if you can keep food down anyways!) and then off to bed.  Also, be prepared to start looking at the on ramp rather than the WOD.  If it is a 20 minute AMRAP and you barely dragged yourself in, commit yourself to 10 minutes of it, and then if you have more in you, keep going!  Doing something is always better than doing nothing.

So will you be judged for doing CrossFit?  Oh, heck yes.  I will never forget at my first consultation with the Perinatalogist at about 5 months along,  I asked him if I was ok to keep working out.  His reponse was, "You don't do CrossFit right?!" I paused, smiled and responded, "Not only do I do it, I'm a CrossFit trainer." He shook his head and reached his hand into his jar of M&M's.  I honestly think he did that as a little joke, which is one of the reasons I still loved him, even though he told me not to CrossFit anymore. Your friends, your family and maybe even your partner will have an opinion on whether you should be doing it.  It is your body, it is your experience and it is your baby.  You and your partner will ultimately make that decision.  I was lucky.  Whenever I was grumpy, feeling fat, or in a bad mood (which happens every once in a while during pregnancy) Chad always encouraged me to get to the box. He knew that when I was out of the box, I was not myself.  Although I had to cut back on my workouts dramatically, I needed my CFMG family, and even fifteen minutes of lifting the heaviest thing that I could lift would make a world of difference.  He was right.

Finally, the question looming over every woman's mind before she gets pregnant; "Will I ever get my body back?" The answer is no.  Because every year that we grow older, our bodies change.  A year will pass by between the time that you get pregnant and the time you have your baby.  Your skin will stretch, your boobs are going to become somebody's meal ticket and your nether regions are going on Mr. Toad's Wild Ride.  If they do not, you will be left with an incision scar across your belly as a reminder for the rest of your life.  If you decide to have a baby, you will never get your "OLD" body back.  That does NOT mean that you can not have a rockin' “NEW” body after a baby! Have you looked around our box? Have you seen Tami and Betsy? Do you know Heather Molascon has 4 kids?  Did you know Yvette Perez just had TWINS?  I have one baby and I can barely see straight and she has TWO! You might not look like you did when you were seventeen--but who does?  But you will look exactly how you deserve to look (within a year or maybe even two) after that baby comes.  You eat well, you do the WODS, you try to sleep, and you will be just fine.  I promise.


WOD:

Partner WOD

In teams of two:

200m Run

Max. reps:

KB Swings (70#/53#)

400m Run

Max. reps:

3 Hang Cleans (135#/95#)

5 Burpees

800m Run

Max reps of:

“Cindy”

800m Run

Max reps of:

“Cindy”

400m Run

Max reps:

3 Hang Cleans (135#/95#)

5 Burpees

200m Run

Max. reps: KB Swings (70#/53)

-For time and for reps-

 

Partner #1 runs while Partner #2 completes the max. work, then partners switch.

“Cindy” = 5 pull-ups, 10 push-ups, 15 air squats




Interested in trying out for Team CFMG? Please join us on Saturday Dec 7. More details HERE.

 

CFMG Referral Program: Refer a friend between now and the end of the year, and when they sign up, you will both receive 15% off your dues for three months. This does not include Class Card memberships, and cannot be used in conjunction with the family/LEO/Military/Student discount.

 

Please sign up for the CFMG Nutrition Course on Thursday, November 14th, 2013 from 7-9pm with Coach Dawn Fletcher.  Cost is $40/person or $70/couple, and payable by cash or check. Sign up at the front desk!



 

SWOD: Front squat 4/4/4/4/4

WOD:

OTMEM for 10 min

1 Hang power snatch + 2 Overhead squats (You pick the weight)



Interested in trying out for Team CFMG? Please join us on Saturday Dec 7. More details HERE.

 

CFMG Referral Program: Refer a friend between now and the end of the year, and when they sign up, you will both receive 15% off your dues for three months. This does not include Class Card memberships, and cannot be used in conjunction with the family/LEO/Military/Student discount.

 

Please sign up for the CFMG Nutrition Course on Thursday, November 14th, 2013 from 7-9pm with Coach Dawn Fletcher.  Cost is $40/person or $70/couple, and payable by cash or check. Sign up at the front desk!


Occasionally, we like to get feedback on our coaching from our community. Please select the coach or coaches you have worked with, and let us know how we are doing. Please remember that your coaches are reading these to find ways they can coach you better.  Constructive input is always appreciated!

We will keep these surveys up for another week to get as much feedback as possible.  Thanks!


Coach Ian

Coach Tami

Coach Betsy

Coach Lindsay

Coach Kelly

Coach James

Coach Hunter


Open Gym

9am-noon

Occasionally, we like to get feedback on our coaching from our community. Please select the coach or coaches you have worked with, and let us know how we are doing. Please remember that your coaches are reading these to find ways they can coach you better.  Constructive input is always appreciated!

This is the last day to provide feedback, so please complete a survey for your coach(es) if you haven't already! Thanks!

Coach Ian

Coach Tami

Coach Betsy

Coach Lindsay

Coach Kelly

Coach James

Coach Hunter

WOD:

4 min max. row (for calories)

3 min max. burpees

2 min max. bar muscle-ups or pull-ups

1 min max. goblet squats

-For total reps + calories-


200m farmers carry x 4 sets


Free Beginner WOD

AMRAP in 15 min

5 Burpees

10 Jumping pull-ups

15 Sit -ups

200m run


33 Recipes For A Paleo Thanksgiving

No Nonsense Warmups For Big Lifters

Please sign up for the CFMG Nutrition Course on Thursday, November 14th, 2013 from 7-9pm with Coach Dawn Fletcher.  Cost is $40/person or $70/couple, and payable by cash or check. Sign up at the front desk!

Occasionally, we like to get feedback on our coaching from our community. Please select the coach or coaches you have worked with, and let us know how we are doing. Please remember that your coaches are reading these to find ways they can coach you better.  Constructive input is always appreciated!

We will keep these surveys up for another week to get as much feedback as possible.  Thanks!

Coach Ian

Coach Tami

Coach Betsy

Coach Lindsay

Coach Kelly

Coach James

Coach Hunter

 

A1) Push-press 4/4/4/4/4

A2) Heavy KB swings, max reps in 20 sec x 5 sets


B1) L-sit, max hold x 4 sets

B2) GHD hip extensions 8/8/8/8


I Tried The Paleo Diet And I'm Never Turning Back

To Bicycle Lane Or Not?

Please sign up for the CFMG Nutrition Course on Thursday, November 14th, 2013 from 7-9pm with Coach Dawn Fletcher.  Cost is $40/person or $70/couple, and payable by cash or check. Sign up at the front desk!

Page 33 of 111

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