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CFMG Events

SWOD:

Hang Cleans: 4/4/3/3/3


WOD:

OTMEM for 12 min

8 KB Swings (53#/35#)

16 Double Unders (Sub. = 20 single unders)


Stronger: Katie Hogan

The Little CrossFitter That Could

Open Gym from 10am to 1pm

 

Get in here and get stronger!

 


WOD

12 Deadlifts (115#/85#)

9 Front Squat (115#/85#)

6 Push Press (115#/85#)

400M Run

20 Min AMRAP


Throwback Picture


CF Games Rule PDF Rule Book

6 Tips From Six Coaches

SWOD

A1) Behind the neck Push Jerk 2/2/2/2/2

A2) Plank hold 30 seconds

WOD

10 Power Cleans (135#/95#)

12 Burpees

14 KB Swings (53#/35#)

4 Rnds

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Other CF Box's prepare for the open


WOD

9 Sit-ups

12 Box Jumps (24'20')

15 Toes to Bar

AMRAP 7 Min


-Rest 3 Min-

15 Box Step ups with Plat over head (20 inch box) (45#/25#)

18 Hand Lift Push ups

21 Air Squats

AMRAP 7 Min

 

6 Week Sprint Solution

Guts and Grease



WOD

Back Squat 8/8/7/7/6

A1) Snatch Grip Deadlift 8/8/8/8/8

A2) Handstand Push ups 8/8/8/8/8


Max Unbroken Muscle Ups or Pull ups x 4

(your set is over when you drop from the rings or bar)

Rest 2 min between each round

Score is total reps

 

Don't Hang or Bounce on your Tissues-If you plan on air doing another air squat watch this!

A Dr.'s story on Whole30


Mobility WOD

Front Rack Stretch (Demo 50 seconds into video)

Exploring Hip Stretch (Demo at 1.45)

1 Min on each arm/leg

 

WOD

Buy in: 800 M Run

9 OHS (135#/95#)

30 Double Unders

5 Rnds

Cash Out: 800 M Run

K-Star preaching about the importance of a tight and active core.

 

Deadlifts and Double Unders with CF Atlanta

The Truth about Food and Health Claims

Visualization Practice

By Coach Ian J. McHugh

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I was watching an HBO Series, On Freddie Roach, and some of the boxers he is training (Team USA) sat through this mental focus exercise. It was based a lot on visualization, and using visualization to focus on a certain thing. At first, as you can see, it seemed sort of funny to boxers to visualize something like a piece of fruit but watch how their demenour changes when they begin to visualize their training.

This is something that I personally do prior to a big lift or prior to starting a WOD. Have I ever ignored you prior to starting a WOD? Have I ever given you the "leave me alone" hand-signal? It's because I am trying to visualize myself executing each movement and how exactly I will move through the entire WOD.

If you ever taken my class I normally let you know that you have a minute or two before we are starting. Use this time to visualize and get your mind right! Joking around, chatting, etc. is just fine but think how much better you'd perform with a little more focus on your upcoming WOD.

 

SWOD

Hanging Power Clean

5/5/4/4/4

WOD

Pull-ups

Burpees

KB Swings (53#/35#)

Sit ups

1 of each 2 of each 3 of each 4 of each....

AMRAP 12 Min

The CrossFit Open Starts soon Sign up HERE

At CFMG we are encouraging everyone to sign up.  You do not need to be at an elite level to give this one a try!

Feb Referral Program

Rules Changes for the CF Open



Page 75 of 100

Latest W.O.D.

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7/25/2014

7/25/2014

Congratulations to Shelby and John on the birth of our newest CFMG member, Aubrey Jean! She was born on Saturday, July 19th at 7:44 am and weighs 6 lbs., 10oz.  We are thrilled for you and can't wait to meet her! SWOD: Sumo Deadlifts 6/6/4/4/4 WOD: Min 1: 15 Thruster (95#/65#) Min 2:...

ian - avatar ian 24 Jul 2014 Hits:2 W.O.D.

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7/24/2014

7/24/2014

Delly making 235# x 5 look easy!   WOD: AMRAP in 5 Minutes 400m Run Max Wall Balls (20#/14#) -Rest 1 Minute- AMRAP in 5 Minutes 400m Run Max KB Swings (70#/53#) -Rest 1 Minute- AMRAP in 5 Minutes 400m Run Max HSPU -Rest 1 Minute- AMRAP in 5 Minutes 400m Row Max Burpees   How The Paleolithic Diet Got Trendy Easiest Fridge...

ian - avatar ian 22 Jul 2014 Hits:161 W.O.D.

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7/23/2014

7/23/2014

Congratulations to CFMGers Darren and Barbara on their engagement! SWOD: Hatch Squat Program Week #4, Day #1 Back Squat: 65%x8, 70%x8, 80%x6, 85%x6 Front Squat: 70%x5, 75%x5, 80%x5, 85%x5 Finisher: Barbell Roll-Outs: 10/10/10/10 {youtube}3pUiUufCzGI{/youtube}   How To Perfectly Load A Dishwasher New Whole 30 Program Rules: Welcome Back, Potatoes Competition Preparation: Don't Forget The Details

ian - avatar ian 22 Jul 2014 Hits:133 W.O.D.

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7/22/2014

7/22/2014

SWOD: Strict Weighted Pull-Ups: max reps x 3 sets WOD: 15 V-Ups 10 Single Alternating Arm DB/KB Snatches + Overhead Static Lunge (53#/35#) 15 Push-Ups -3 Rounds for Time- (10 min cap) Post WOD: Muscle-Up Progressions   How Finalist Kacy Catanzaro Trained For "American Ninja Warrior" 5 Out Of The Box Ways To Make Your Child Listen Asian Cauliflower Fried Rice James...

ian - avatar ian 21 Jul 2014 Hits:161 W.O.D.

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7/21/2014

7/21/2014

SWOD: 2014 LCI Individual Athlete Clean and Jerk Ladder 135#/85#145#/95#155#/105#165#/115#175#/125# (Advanced Athletes Start Here) 185#/135#195#/145#205#/155#215#/165#225#/175# 235#/185#245#/195#255#/205# “Competitors will attempt to complete two clean and jerks within 50 seconds. One point is awarded for the clean, and another for the jerk. Athletes can score up to 4 points at each station. There will be a...

ian - avatar ian 20 Jul 2014 Hits:172 W.O.D.

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7/20/2014

7/20/2014

Open Gym 9am-Noon

ian - avatar ian 17 Jul 2014 Hits:54 W.O.D.

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7/19/2014

7/19/2014

SWOD: Barbell Bent-Over Rows 12/12/12/12 WOD: 5 Deadlifts (245#/185#) 10 Bar Dips 15 Unbroken Double Unders -5 Rounds for Time- (10 minute cap)   Free Intro WOD at 10am Skill: Push-Jerk WOD: 6 Push-Jerks (45#) 8 Burpees 10 Static Lunges 12 Sit-Ups 200m Run -AMRAP in 15 Minutes-   {youtube}Rpd2Vam5JHw{/youtube} {youtube}OLyg_9iK7To{/youtube} Oven Roasted Tomatoes Should You Refrigerate Your Eggs?

ian - avatar ian 17 Jul 2014 Hits:117 W.O.D.

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7/18/2014

7/18/2014

WOD: 6 Bar MUs (Sub = 6 CTB Pull-Ups) 8 Alternating Leg Pistols 10 Power Cleans (135#/95#) 200m Run -5 Rounds for Time-   C.J. Cummings, 14 Years Old, Is America's Next Great Weightlifter Paleo: Is It Right For Kids? {youtube}4NAKD-5c89Y&list=UUtcQ6TPwXAYgZ1Mcl3M1vng{/youtube}

ian - avatar ian 17 Jul 2014 Hits:159 W.O.D.

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7/17/2014

7/17/2014

SWOD: Hatch Squat Program Back Squat: 60%x10, 65%x10, 70%x8, 75%x8 Front Squat: 60%x5, 65%x5, 70%x5, 70%x5 Finisher: Tabata V-Ups The Hatch Squat Program is a twelve week cycle CrossFit Mission Gorge began on July 1st that requires us to squat twice per week. The weights are all based on certain percentages of your current...

ian - avatar ian 15 Jul 2014 Hits:132 W.O.D.

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7/16/2014

7/16/2014

  Mobility: A1) Couch Stretch; 1 min. each leg x 2 sets A2) Olympic Wall Squat with external rotation; 1 min each leg x 2 sets (To increase the aggressiveness of the stretch, pull down on your right instep with your left hand and slide your right foot toward your hip.  Use your...

ian - avatar ian 14 Jul 2014 Hits:179 W.O.D.

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7/15/2014

7/15/2014

SWOD: Bench Press with accommodating resistance 5/5/5/5 WOD: Minute 1: 3 Rope Climbs Minute 2: 6 Single Arm Shoulder to Overhead (70#/53#) Minute 3: Suicide Run (worth three reps) Minute 4: Rest -5 rounds for total reps- {youtube}VIYYF_x89kA{/youtube} Let 'Em Eat Dirt How To Increase Your Pull-Up Power

ian - avatar ian 13 Jul 2014 Hits:219 W.O.D.

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7/14/2014

7/14/2014

SWOD: Hatch Squat Program Back Squat: 65%x8, 70%x8, 80%x6, 85%x6 Front Squat: 60%x5, 70%x5, 75%x5, 80%x5 WOD: 100 Burpees 50 Toes-to-Bar -For Time- (12 min cap)   The Hatch Squat Program is a twelve week cycle CrossFit Mission Gorge began on July 1st that requires us to squat twice per week. The weights are all based on certain...

ian - avatar ian 13 Jul 2014 Hits:208 W.O.D.

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