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SWOD: Split Jerks 3/3/3/3/3 (Heavy! Aim to use 90% or more of your 1 RM for at least your last 2-3 sets) Then,

Barbell good mornings 8/8/6/6/6



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Skill: We’ll spend 10-15 min on Rowing technique

WOD:

1000m row

20 Hang cleans (225#/135#)

1 Mile run

-For time-

*“Finisher”

Burpees

AMRAP in 2 min

*This should be done 5 min. after the WOD. You may end up having to do this portion on your own depending on how long classes run.


Info. on the upcoming 2013 CrossFit Open

Mom, Dad, Kids, and Grandma

Pregnancy and Food Aversions

The 2013 CrossFit Open

By: Ian and Betsy


How cool would it be if you could compare yourself to the rest of the CrossFit world?!?!? Well, you can! We are encouraging everyone from CFMG to sign up for the 2013 CrossFit Open. Even if you have never competed before, this will be a good opportunity to dive in and sign up, because you have the support of the whole CFMG community to rally behind you, and you will be doing the workouts in the comfort of your "home" gym. Registration starts on January 30th, and we would love to see a record number of our athletes participate. If you even have a question about whether or not you should participate, you SHOULD. You can create a profile and register HERE on the CrossFit Games site.


We will be releasing information on how we will run the Open at CFMG soon. This year, every Wednesday, from March 6 - April 3, a WOD will be released from the CrossFit Games Site. Everyone has until that Sunday to complete the WOD. The Open will ultimately consist of five WODs over five weeks.


At the end of the Open, the top athletes will then move onto the Regional level of competition. Our goal, as always, is to try and get a few individuals and a team qualified for the Regional level of competition. Still have more questions? Be sure to checkout the official CrossFit Games 2013 Rule Book.


LETS GO CFMG!!!!!



SWOD: Snatch balance, 20 min to reach a 1RM

A1) Romanian deadlifts 7/7/5/5 (Reps should be unbroken but pick a challenging weight)

A2) Max bar dips in 20 sec. x 4 sets


Have Children? Interested in getting them involved in CrossFit Kids? Please take a moment to fill out our brief survey.


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WOD:

30 HSPU (sub = AbMat stack, inverted push-ups off plyo box, or 30 strict push-ups)

40 Pull-ups

50 KB Swings (53#)

60 Sit-ups

70 Burpees

-For time-

Main site WOD from 1/16/2013

*20 min cap

Mobility:

A1) Bully stretch, 1 min each arm x 2 sets

A2) Keg drill, 1 min x 2 sets


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Keg drill @ 3:00

Thanks to everyone, some not pictured, who came out for our first CFMG 101 Session. Remember,

1. Develop technique & form

2. Practice

3. Then add speed


SWOD: Front squat 5/5/5/5/5 (aim to use 80% for all sets)

A1) GHD Hip extensions 12/12/12/12 (use weight if needed)

A2) Plank Hold, 60 sec. x 4 sets


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No open gym today due to the CFMG 101 Program.

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*WOD:

400m run

15 Back squats (135#/95#)

-5 rounds for time-


*25 min cap


Mobility

A1) Downward dog stretch, 30-45 sec x 2 sets

A2) Couch stretch, 1 min. each leg x 2 sets

No Noon Class Today


Free Beginner WOD at 10am

AMRAP (As Many Rounds As Possible) 15 min

10 Hand release push-ups

12 Kettlebell Swings

14 Knees to elbow

200 meter run




The whiteboard that tells all!

Written by Tami and Betsy

No matter which box you belong to, you will usually find not just one but several white boards marking the day’s WODs, PR's, scores, gym messages, etc.

The whiteboard board is more than just an instrument to mark your time, weights used, or rounds completed. In our opinion, the whiteboard is a symbol of pride and confidence. It is the place where we showcase our improvements and accomplishments, and provide motivation and encouragement to others.

Lately, some of your coaches have been noticing a trend.  Instead of marking a score on the board, athletes have been reporting their scores as “smiley faces” or, even worse, telling their coach to not write down a score at all.  We began adding smiley faces on the whiteboard as a way to mark something on the board when a newer athlete lost count of their reps, or did not realize they were supposed to be keeping track.  It was your coaches’ way of noting that everyone who has the courage to step foot in the door—beginner or seasoned athlete—deserves to have his/her efforts counted.

When you tell us to write a smiley face for a WOD you have completed, or tell us to not write your name/score down at all, or even sigh as you report your score and say, “I ONLY got…” you are telling us that your work was insignificant and did not count for that day.  You are telling us that you did not make an effort to get stronger, faster, or better.

Working out at CrossFit Mission Gorge should give you a sense of pride, accomplishment, and confidence.  Your workout should NOT be a source of stress (mental stress that outlasts your workout, that is!), feelings of self-doubt, and defeat.  This is supposed to be FUN (in that sick, sadistic, way we have all come to love :o) If working out at CFMG or putting your score up on the board produces anxiety, then perhaps it is time to reframe your way of thinking.

We want to remind you that EVERY score is worthy of its place on the whiteboard—scaled or RXed, 1st place or last. Your coaches are so proud of all your accomplishments, no matter how insignificant you feel that they are. You may not realize it, but other fellow athletes look up to you for inspiration and motivation—not to “beat you” or make fun of your efforts.   Everyone has their own strengths and weaknesses, good and bad days.  We are all a big family at this gym, and love to celebrate your accomplishments with you!

So be proud of that score! If you know that you gave 100% effort, you should have no insecurity about the numbers on the board.  Instead of telling yourself or others around you that you “suck,” are a “shitty lifter/runner/pull-up-er, etc.,” “are a fat ass” (YES, these are all things that we have heard some of you athletes say about yourselves after a WOD!), puff your chest out, keep your chin up, and say your numbers with pride.  Better yet, build someone else up! Give them verbal encouragement! Send a note telling them that you find them inspirational! When you hear someone belittling him or herself, tell them to knock it off, or better yet, tell them to drop and give you 20 burpees for any negative self-talk (a la Coach Betsy :o)

Your body is only as strong as your mind will allow.  If you believe it, you will become it, and the first step is dropping the negativity, down-talk, and feeling(s) of defeat, both in your efforts at the gym and reporting your score.  The whiteboard is more than just a place to showcase your achievements.  It is a day-to-day marker of your progress, which is never linear and always individually based.  So the next time your coach asks for your score at the end of the WOD, shout your numbers out loud and with pride.   You never know who is looking for inspiration.



SWOD: Split jerks 4/4/3/3/3 (Start your first set at 80% of your 1RM)

WOD:

AMRAP in 10 min

5 Deadlifts (225#/135#)

10 Hand release push-ups

15 Sit-ups

Page 65 of 119

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