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CFMG Events

Just a friendly reminder that the gym will be closed this weekend. We are going to be doing some fall cleaning and we are having the floor on the far side of the gym leveled off. If you are available to help in any way please add your name to our list so that we can find something for you to do.

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Mobility: Accumulate 3 min in a Paleo Chair position

SWOD: Back squats 5/5/5 (60%,65%,70% of your 1RM)

This is a deload week. We will repeat the same 4 week cycle we just did for back squats starting next week. We will have you all add five pounds to your actual 1RM to increase the weight you use for each set. More info. next week. If you’re interested in the program we’ve been using for back squats you can view some info HERE.

A1) Ring rows 10/10/10/10/10

A2) Weighted push-ups 10/10/10/10/10


165# Body-weight Snatching 305#!


Mobility: Racked position mobility drill, 1 min each arm x 2 sets

SWOD: Snatch 3/3/3/2/2 (All sets should be done with 70% or more of your 1RM. Add weight as you move through your sets)

WOD:

AMRAP in 10 min

5 Squat or power cleans (165#/115#)

20 Double unders (sub. = 40 single unders)


Do Pain Pills Impair Muscle Growth?

Are your Goals Working Against You?

-If you are available on either 11/17 or 11/18 we could use a few more hands for a bit of Fall Cleaning. The biggest part of this project will be pulling out the mats, cleaning them, and also leveling off certain areas of the gym floor. We will be closed that weekend, but we will be providing lunch on both days for volunteers. Please let us know when you'll be able to be at the gym to help by adding your name to this list. Thanks!


Thanks to everyone who came out for "Murph" today. Lots of first timers and PRs!


Mobility:

A1) Couch stretch: 1 min each leg x 2 sets

A2) Shoulder distraction: 1 min each arm x 2 sets

*2012 Rumble in Paradise WOD #1

“Intermediate”

AMRAP in 8 min

15 KB Swings (53#/35#)

9 Burpees box jumps -or- step-ups (20”)

“Advanced”

AMRAP in 4 min

12 HSPU (males)/ 6 HSPU (females) (1 min cap)

15 KB Swings (70#/53#)

9 Burpee box jumps (24”)

-2 Rounds-


“Finisher”

Tabata sit-ups


If you are not competing in the Rumble in Paradise you may choose either version of the WOD, though if you don't quite have HSPU yet we'd encourage you to complete the intermediate version.



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Today we complete the "Murph" WOD in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it 'Body Armor.'


“Murph”

1 Mile run

100 Pull-ups

200 Push-ups

300 Air squats

1 Mile run

-For time-

Team Murph”

You may complete the normal “Murph” -or- add 50 pull-ups, 75 push-ups, and 100 air squats to each movement.

“Light Murph”

800m run

50 Pull-ups

100 Push-ups

150 Air Squats

800m run

-For time-

For all versions of this WOD you must start and finish with the run. The reps and movements in between the runs may be completed in any order you’d like. Most people who do the full version like to complete twenty rounds of “Cindy”.


Top 8 males/females who complete the WOD Rx will have their name posted on the leader board.


If you are competing in the 2012 Rumble in Paradise you may want to take it easy today and compete the "Light Murph". We are going to test out WOD #1 tomorrow.


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No Open Gym Today

Please join us at Noon for Coach Casey's Goodbye Party. We'll be meeting at the Range in Hillcrest at Noon.


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A Message From The Commandant of The Marine Corps


WOD:

2012 Northwest Regional WOD #1


-3 rounds for time-

10 OHS (135#/95#)

50 Double unders (sub = 100 single unders)

(12 min cap)

Rest 5 min

1 mile run

-for time-


The Overhead Squat Article

Optimizing the Overhead Squat

Overhead Squat Basics


-Don't forget about Coach Casey’s Goodbye Party. Please join us next Sunday (11/11) for brunch and cocktails at noon at The Range in Hillcrest to send him off right!


-If you are available on either 11/17 or 11/18 we could use a few more hands for a bit of Fall Cleaning. The biggest part of this project will be pulling out the mats, cleaning them, and also leveling off certain areas of the gym floor. We will be closed that weekend, but we will be providing lunch on both days for volunteers.


-Holiday Schedule for Veteran's Day: We will be only holding class at 8am and 10am on Monday Nov. 12. We ask that you allot about two hours for class that day since we will be completing "Murph". You will the option to complete the WOD individually or in teams.



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Mobility:

A1) Paleo Chair, accumulate 2 min x 2 sets

A2) Racked position mobility drill, 1 min each arm x 2 sets

WOD:

AMRAP in 8 min

1 Deadlift (135#/95#)

1 Power clean (135#/95#)

1 Shoulder to overhead (135#/95#)

2 Deadlift

2 Power clean

2 Shoulder to overhead

3 Deadlift

3 Power clean

3 Shoulder to overhead......

Continue this pattern for the entire WOD. Larger classes may run through this WOD in heats.

Finisher:

Tabata plank holds

20 seconds on

10 sesonds off

-8 Rounds, un-scored-


-The deadline to order from the J and J Grass Fed Beef CSA is tonight (11/7) at 11pm. Get your orders in ASAP! They will be delivering Wednesday 11/14. Go HERE to place your order.


-Don't forget about Coach Casey’s Goodbye Party. Please join us next Sunday (11/11) for brunch and cocktails at noon at The Range in Hillcrest to send him off right!


-If you are available on either 11/17 or 11/18 we could use a few more hands for a bit of Fall Cleaning. The biggest part of this project will be pulling out the mats, cleaning them, and also leveling off certain areas of the gym floor. We will be closed that weekend, but we will be providing lunch on both days for volunteers.


-Holiday Schedule for Veteran's Day: We will be only holding class at 8am and 10am on Monday Nov. 12. We ask that you allot about two hours for class that day since we will be completing "Murph". You will the option to complete the WOD individually or in teams.


CFMG is happy to announce that Coach Jake Merrell will begin coaching Saturday classes, 8am and 9am, starting Nov. 24th. We are very pleased to have Coach Jake aboard as one of our newest coaches. Here is a little background info about Jake:

As a Marine, you are expected and demanded to be an elite warrior.  But after back to back deployments and heavy training cycles, physical fitness took a back seat to my job and career as a Marine Helicopter Crew Chief. After returning from my second deployment, I topped the scales at 210lbs.  This was my wake up call.   My then soon-to-be wife has always been an avid runner and slowly started to reshape our fitness.  She introduced me to a “boot camp” style gym that we both loved, and we began to see results.  This worked for a while, but I hit a plateau and was stuck in a rut.  Amy found CrossFit while I was gone across country for 6 months of training and convinced me to try it out when I returned.  I was skeptical at first to say the least.  Long story short, I fell in love with CrossFit and dove in head first ever since!

CrossFit has changed my life in more ways than just the physical transformation.  The community and friendship forged through CF has impacted my life and made me a better person.  I was so blessed to make the 2012 Regionals as a Team Member for CrossFit Mission Gorge.  That experience stoked the fire and propelled me to start coaching.  I had completed my CrossFit Level 1 certificate nearly a year prior and wanted to use it spread my passion for CrossFit.  Through coaching, my goal is to spread the Sport of Fitness and help others to better their lives physically and mentally.

Education and Background:

  • Staff Sergeant, United States Marine Corps
  • Weapons and Tactics Crew Chief Instructor
  • Staff Noncommissioned Officer Career Course Class 1-12 honor graduate
  • 2012 CrossFit Games So. Cal. Regional Team Competitor


Mobility: Shoulder distraction drill, 1 min each arm x 2 sets


WOD:

50 Hand release push-ups

50 Air squats

200m run

40 Burpees

40 KB swings (70#/53#)

200m run

30 Box Jumps (24"/20")

30 Pull-ups

200m run

-For time-


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