As some of you know we are going to be expanding CFMG on Feb 1st. We will be occupying the warehouse to the west of our current location. Good news is we don't need to really move anything, just knock down part of a wall. We have already started to recruit a small group of people to come in and help us with this "knock down".
I wanted to tell you all about a few changes that will be happening in the coming months as CFMG expands.
We are planning on expanding the CFMG Endurance class to another night, rather than just on Tuesdays. Also, we are working on putting together an Olympic Weightlifting class and some sort of mobility/stretching class. More info on prices for these classes will be out as soon as we release the class start dates, but rest assured that it won't be too expensive.
Yes, we know, we haven't really used our leader boards in a long time. We are planning on repositioning the boards in a spot where we can easily update them. Criteria for who will get on the leader board will be set here soon, but it will probably be limited to the top 8 males and top 8 females as the space on the boards is limited. In the meantime please do not just write your own info up there .
We are planning on installing a member friendly check-in system. You'll all be given a barcode card to scan each time you come in so we can better track our attendance.
The plan is to move our office into the new space. This will also be the new main point of entrance for the gym. Our current office will become a new waiting area, as well as a spot for you all to leave your gym bags, work clothes, etc. Coach Dawn and Coach Betsy are going to help us lay out this new space and maybe even make it more aesthetically pleasing.
Layout of the New Space
We are already in talks with our equipment dealer about getting more rubber matting to us. We are also planning on building a few lifting platforms that will be used for our Olympic Weightlifting class. There will be a squat rack/pull-up rig, just like the one on the far side of the gym, built and installed at some point too. As far as where everything will go, well we haven't quite figured that out since we can't get in there just yet.
As always we just want to keep you, our community, informed on upcoming changes. Geo and I both want to thank you all for your continued business and support. Don't forget about our current referral program.
P.S. I know you are all thinking it, YES we are going to have an expansion party :). That time and date is TBD but it will happen once we are all settled in.
Hanging Power Cleans 8/8/8/7/7
100 Double Unders (300 Singles)
40 KB Swings (53#/35#)
30 Sit ups
400 M Run
Hopefully these guys are on their way up or down. Get those KB's up today. Full range of motion.
SWOD: Cleans 3/3/3/3/3 (@80% or more of your 1 RM)
Buy in: 10 Ring Muscle-ups (sub = 25 pull-ups)
100 Push-press (75#/45#)
Cash out: 10 Ring Muscle-ups (sub= 25 pull-ups)
Just a reminder for our newer members who haven't been through our Foundations Course, we will be meeting this coming week. The Foundations Course schedule and info can be found HERE.
John keeping it Legit!
A1) Weighted GHD back extensions 12/12/12/12/12
A2) Max burpees in 30 seconds x 5 sets
During A2 you should be moving as quickly as you can while maintaining good form. You will post your total reps for all 5 sets. For A1 you can post the heaviest weight you used.
B1) Max ring rows in 30 seconds x 5 sets
B2) Handstand Walks -or- head/handstand holds x 5 sets
During B1 you can add some weight if you need more resistance. You will post your total reps for all 5 sets. For B2 you can post the distance traveled or how long you were able to hold yourself inverted.
I was recently in attendance at a local CrossFit competition and realized, quickly, that there was a lot of good material for me to write about. I have personally attended and participated in many CrossFit competitions, and these things I'm writing about are not necessarily associated with just one particular competition. If you have never attended a CrossFit comp or even a fitness expo this is just some of the silliness that you will encounter.
#1, Skinny Jeans
OK OK this one is just to poke fun. If you are a weightlifter, and have what most would consider "big legs", DON'T wear skinny jeans. You look ridiculous! I don't know how you even got those things on, that would be a sight to see, or how you can even move around comfortably. I understand you are trying to dress in a hip and/or cool manner because you have no real personality or depth, but try another style of jeans. Until Skins comes out with a skinny jean to "help improve recovery", leave the skinnies on the rack. Thank you!
This guy has obviously never done a squat. He can wear skinny jeans.
#2, Movement Standards
This one goes out to both the athletes and judges. Athletes, you should be experienced enough to know exactly what the movement standards are and I would even venture to guess that you had been briefed on the standards. Don't go out there and try to get away with sh*t. Here is my best advice, make your range of motion painfully obvious to your judge. It's a competition and if all athletes would heed this advice we could ultimately create a level and fair playing field, in theory. Also, if you are "no reped" don't be an ass. (I'll touch on this one in a moment).
Judges, and this doesn't apply to all of you, step your judging game up! Don't be afraid to "no rep" someone. Who cares if the athlete you are judging gets pissed off, it's their fault for not maintaining the standard. Something to keep in mind, if you are questioning the athlete's range of motion in your head then it's probably a good idea to "no rep" them. I know you are a volunteer and all you got was a t-shirt, but the buck stops with you!
#3, A-hole Athletes
We get it. You. Are. Elite. And. Never. Miss. A. Rep. (ok cool! Inside joke, ask me about it later). Giving your judge "the finger", yelling at your judge, touching/pushing your judge, etc. should all be grounds for disqualification. I know in sport that there is a lot of emotion, believe me I do, but I can't help to think how these actions would be treated in other sports. Penalties? Disqualification? Fines? Keep it professional and be tactful. Here's the definition of tactful for all the meatheads reading this, if they've gotten this far.
So you want to put on a Fitness Competition? Please click here. It might be a good idea to understand how your workout prescription will ultimately play out. If a "games level" athlete DNFs it was probably a case of over-programming, IMO. I get it; everyone has to go through the same workout, but what about some entertainment value. I didn't pay $30 to watch people fail at exercise. Believe it or not you can actually program workouts that make the crowd want to cheer, not look away in agony.
Don't know how to manage scoring? Find someone with half a brain who knows how to work an Excel spreadsheet and a calculator. No joke, it can be that simple. I don't care how fancy of a "system" you have; it's only as good as the person managing that system.
In closing I know that no fitness comp. can be perfectly run or scored, but with a little better planning and effort I'm sure we can come close. LCI 2012 anyone!?!?!
Casey going HAM at The OC Throwdown this past weekend
800m run (once)
Max. Kettlebell swings (53#/35#)
AMRAP in 5 min
Rest 2 min
800m run (once)
AMRAP in 5 min
Rest 2 min
800m run (once)
Max. Air squats
AMRAP in 5 min
Scoring: KB Swing reps + Burpee reps + Air Squat reps = Your score
*Start this approx. 10 min after finishing the WOD
Coach Ian reppin' CFMG as he takes a plunge off the Auckland Bridge in Auckland, New Zealand.
4 CTB Pull-Ups
4 Hand Release Push-Ups
-10 Rounds for Time-
-Rest 2 Minutes-
AMRAP in 4 Minutes
Burpee Box Jumps (24"/20")
An Appreciation of Meb Keflezighi
Younger Skin Through Exercise
From Tex-Mex and Pork Rinds...
30 minutes to build up to a 1RM split jerk
1 Mile Run
Modern Medicine May Not Be Doing Your Microbiome Any Favors
Why Is A CrossFit Gym Suing Scientists?
Seafood Study: Up To 32% Imported To U.S. Is Caught Illegally
30 minutes to build up to a 1RM clean
Max set of unbroken kipping pull-ups x 1
14 National Park Week 2014 Events
Runners Return To Finish 2014 Boston Marathon
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Skill: Running Skills and Drills
-8 Rounds for Time-
1:1 work to rest ratio
*Today would be a good day to bring a stopwatch.
Finisher: Bicycle Crunches, 30 Seconds on, 30 Seconds off, for 5 Rounds
Why You Should Sprint Train
Abs/Back: What Does It All Mean?
The Grumpy Point: When A...
SWOD: Split Jerk 3/3/2/2/2
AMRAP in 10 Minutes
5 Clapping Push-Ups
10 Games Standard Box Jumps (30"/24")
Egg Carton Labels: Everything You Need To Know
The Most Important Diet Question (That You Probably Aren't Asking)
University Of Nevada, Reno: Healthy Culture
-3 Rounds for Time-
5 Deadlifts (135#/95#)
5 Power cleans
5 Front squats
30 Double Unders (Sub = 90 Single Unders)
CrossFit Phenom Annie Thorisdottir: The Fittest Woman On The Planet?
Paleo Meal Planning: A How-To
In teams of 3
30 minute AMRAP
Buy in: 400m team carry (any way, all team members must be working with 2 carrying at a time)
Then, in relay style - all teammates must tag in and out after each station:
Station #1: 2 Rope Climbs
Station #2: 10 Toes to Bar
Split Jerks 3/3/3 (Aim to complete all three sets at 90% or more of your 1RM)
AMRAP in 7 Minutes
8 Squat Cleans (135#/85#)
The Top 100 Hardest Body Exercises…
Coaches Lindsay, Betsy, and Tami with Shane Farmer at the CrossFit Rowing Trainer Course
Squat Clean 5/5/3/3/3
A1) Romanian Deadlifts 8/8/8/8
A2) Max L-sit Hold x 4 Sets
10 Shocking Photos That Will…
Skill: Muscle-Ups: Use the progression to practice, or work on strict ring muscle-ups.
5 Muscle-Ups (sub = 10 CTB Pull-Ups)
10 Power Cleans (135#/95#)
-5 Rounds for Time-
Will We Ever Accept…