Notice how Ian hinges forward at his waist and that his knees are not locked out. He keeps his back flat and tries to pull the dumbbell up to his arm pit with his arm and back. What makes this an unsupported row is the fact that his other arm is not resting on a wall, his leg, etc. Just let your arm hang naturally and keep your core tight.
Simply put,intensity is determined by an athlete's power output or how much work he/she can complete in a certain amount of time, but keep in mind that intensity is all relative. Therefore, as long as YOU attack each workout with 100% of YOUR effort, you will be able to create some sort of positive physical or psychological change (assuming your training program is suitable, your form and technique is impeccable, and your recovery strategies are spot on.)
Here are a few pieces of suggested reading that will help you understand CrossFit Mission Gorge's and Crossfit's approach to getting you fit, how we define fitness, why we don't do "cardio," and why we try to keep our conditioning WODs short
Tryout CFMG with our Free 1 Week Pass by coming in for any regularly scheduled class. The best days for first-timers to come in are Wednesdays, Thursdays, Fridays, and Saturdays. Do not be intimidated, we will be able to scale things down for you if you are new to CrossFit. Please know you do not have to go through our Foundations Course to utilize the Free 1 week Pass. Give us a call (619.528.0351) or email (
) if you have any questions. Also, check our WOD Page regularly for news and announcements.
Pre warm-up ice breaker:
Share with the class your very first job, your favorite color, and your worst lift.
See the Bully Stretch right around 2:50 in the video
15 minutes of Pistol, double under, and/or toes to bar practice.
If you can do all of these, alternate through each movement doing a 10-15 reps of each for 4-5 sets with minimal rest. Coaches will be floating around during this time helping those of you who are still working on any of these three movements.
A1) Hip Capsule, external rotation, 1 min each side x 2 sets
A2) Super Front Rack Stretch, 1 min each side x 2 sets
AMRAP in 7 minutes:
8 Front Rack Static Lunges (135#/95#)
16 Double Unders
Rest 2 Minutes
AMRAP in 7 minutes:
10 KB Ground to Overhead (53#/35#)
The topic of...
Hatch Squat Program: Week 12, Day #1
Back Squat: 60%x5, 70%x5, 75%x5, 75%x5
Front Squat: 65%x5, 70%x5, 75%x5
A1) Seated Box Jumps 5/5/5/5
A2) Parallette L-Sits x 4 sets
Make Your Own Luck
The topic of our second FREE CFMG 101 Session on Saturday September 27th from 10am-12pm is going to be…Kipping and Butterfly Pull-ups!...
What a fine looking group of athletes from this Saturday's FREE CFMG 101 Session: The Snatch! Stay tuned this week for more details on our next FREE CFMG 101 Session, Saturday, September 27th at 10am.
Buy In: 2k Row
6 Power Cleans (135#/95#)
3 Wall Climbs
-6 Rounds for Time-
Run A Mile Race...
In teams of 4:
Partners A|B, then partners C|D perform:
2 minutes of barbell hang to overhead
Each pair selects one weight to use.
Weights cannot be changed.
Barbell may not touch the ground.
Team may hold the bar during transitions.
Weights to be used:
(2) 45# plates
(4) 25# plates
(4) 10# plates
Rest 5 Minutes (Breakdown...
Hatch Squat Program: Week 11, Day #2
Back Squat: 60%x5, 65%x5, 70%x5, 70%x5
Front Squat: 60%x5, 70%x5, 75%x5, 80%x4
A1) Weighted Pull-Ups, max reps x 3 sets
A2) Single Arm Push Press: 10/10/10 (each arm)
Limit Kids To 45 Minutes On Screens
12 Signs You Need To Eat More Protein
Coach, I Can't Do Pull Ups: 7...
20 Deadlifts (275#/165#)
Ring Dips: 10-15 reps x 4 sets
With World Trade Center Largely Rebuilt, New York Marks September 11th
A1) Olympic Wall Squat, accumulate 2 minutes x 2 sets
A2) Couch Stretch, 1 min each leg x 2 sets
Hatch Squat Program: Week 11, Day #1
Back Squat: 60%x5, 70%x3, 80%x2, 90%x2, 95%1, 103%x1
Front Squat: 60%x5, 70%x5, 75%x5, 75%x5
America Needs A Playtime Intervention
Are Smartphones Disrupting Your Sleep?
CrossFit Level 2 Trainers Coach Betsy and Coach Tami with Dave Castro at the Coach's Prep Course this weekend
(Main Site WOD from 9/1/2014)
Row 30 Calories
30 Burpees Over the Bar
30 Hang Cleans (135#)
(12 minute cap)
We will work on the progression for the kipping pull-up, and then work on...
SWOD: Hatch Squat Program: Week 10, Day 2
Back Squat: 60% x 5, 65% x 5, 70% x 5, 75% x 5
Front Squat: 60% x 5, 65% x 5, 70% x 5, 70% x 5
Toes to Bar
Free Intro WOD at 10am
Skill: Med Ball Cleans
5 Wall Ball...