A+ R A-

CFMG Events

Open Gym Tomorrow

7am-9am

We will be closing promptly at 9am to allow the Kettlebell Workshops to start.


For those of you interested in participating in the 30 Day Paleo Challenge, we have decided to set-up our own CFMG Paleo Challenge. Betsy is working on setting up something good for you all. Rumor has it there may even be a grocery store field trip! That being said we are probably not going to start on Aug 1st due to all the planning that still has to happen. I'm sure that we will start this challenge soon but in the meantime you can start to prepare yourself by reading the following link.


Main Site Friday!

We are going to be announcing next month's theme soon!


7/13/12 WOD:

-3 rounds for time-

*8 Alternating leg split snatches (115#75#)

7 Bar muscle-ups (14 Chest to bar pull-ups)

400m run


*We realize that we haven't practiced the alternating leg split snatches or even just split snatches Sealed. We will practice it today but for those of you who haven't executed a split split snatch before we suggest you don't alternate legs.


WOD Demo with Dave Lipson, Matt Barnett, and Nadia Shatila

Jumping Position



 



Can you name this person???



Dim lights Embed Embed this video on your site


Dim lights Embed Embed this video on your site

FF to 2:50 to see the WR attempt.


SWOD: Deadlift 4/4/4/3/3 Pause at the bottom of each rep and reposition your back, do not use the "touch and go" method. Then,

A1) Dumbbell or Kettlebell bent-over rows 10/10/10/10

A2) Strict pull-ups 10/10/10/10 -or- Muscle ups 6/6/6/6

 

 

Don't Be Like Donald Duck

Pain vs Injury


Upcoming events at CFMG

KB Workshop with KBCSD (July 28)

31 Heros WOD (Aug 4)

Running Seminar w/ CF Endurance Co-Founder Doug Katona (Aug 11)

2012 Left Coast Invitational (Aug 18-19)

The Gym Will be closed this Saturday due to the Kettlebell Workshops.



SWOD: Snatch 4/4/4/4/4


WOD:

"Annie"

50-40-30-20-10

Double Unders (x4 if doing single unders)

Sit-ups

-For time-


Compare to 3/14/2012


Dim lights Embed Embed this video on your site

We are happy to announce that this Saturday, July 28th, we will be hosting a Kettlebell workshop. This workshop is being put on by the Kettlebell Club San Diego.

James, Dawn, and I have all had the opportunity to work with Luis of the KBCSD. He is very informative and his coaching is top notch. If you're looking to gain proficiency and confidence with the kettlebell, you need to attend this competition. -Ian

Workshop 1 – Kettlebell Swings, Cleans, and Snatches

Topics:
-Less bruising of forearms and skin preservation.
-Discuss and demonstrate how to move more efficiently in key positions.

Workshop 2 – Kettlebell Presses, Push Presses, and Jerks

Topics:
-How to work more efficiently with heavier kettlebells and in a safe manner.
-How to safely rest in key positions.

Cost $65 dollars non-CFMG members. For CFMG members $55 dollars.

WHEN: Saturday, July 28th
Workshop 1 0900-1130hrs
Workshop 2 1300-1530hrs

*Maximum Occupancy 25 persons per Workshop.

If you'd like to sign up please contact Luis of the KB Club San Diego HERE.



WOD:

-AMRAP in 10 min-

10 Power cleans (135#/95#)

10 Pull-ups

200m run

Rest 4 min

-AMRAP in 10 min-

10 Burpees

20 KB Swings (53#/35#)

200m run


Upcoming events at CFMG:

31 Heroes WOD (Aug. 4th)

Running Seminar w/ CF Endurance Co-Founder Doug Katona (Aug. 11)

The 2012 Left Coast Invitational (Aug. 18-19)

The Gym Will be closed this Saturday due to the Kettlebell Workshops.

 

SWOD:

Thrusters 5/5/5/4/4 then,


A1) Barbell good mornings 8/8/8/8

A2) Weighted sit-ups, max reps in 30 seconds x 4 sets (post total reps)


Dim lights Embed Embed this video on your site


Paleo Dessert Recipes - Vol. 2

Open Gym 9am-Noon

 

WOD:

Do a WOD you missed this week


WOD:

-AMRAP in 20 min-

1 mile run (once)

5 Pull-ups

10 Push-ups

15 Air squats


Free Beginner WOD at 10am

5 Pull-ups

10 Push-ups

15 Air Squats

200m run

-AMRAP (As Many Rounds As Possible) in 13 min-


How to tape your hands

Looking to improve your running form and technique? Be sure to sign up for our Running Seminar with CrossFit Endurance Co-founder Doug Katona!


Page 77 of 116

Latest W.O.D.

Prev Next

1/28/2015

1/28/2015

SWOD: Back Squat 5/5/3/3/3 WOD: EMOM for 10 Minutes 5 Thrusters (135#/95#) 5 Box Jumps (30”/24”) Finisher: 60 Toes-to-Bar -For Time-   A Four Step Program For Happy Homework Time Getting Through A Five-Year Setback Isolation Exercises: Not So Useless After All   CrossFit Mission Gorge Target Programming Want to get stronger/faster/better this Holiday Season AND save money while you're doing it? Buy...

ian - avatar ian 27 Jan 2015 Hits:70 W.O.D.

Read more

1/27/2015

1/27/2015

WOD: CrossFit Main Site WOD from 1/26/15   21-18-15-12-9-6-3 Power Cleans (115#) One-Legged Squats, Right Leg One-Legged Squats, Left Leg -For Time-   3 Ways To Use Bacon As Medical Treatment The Truth About Abdominal Training And Body Fat 5 Simple Ways For Your Child (And You) To Get Into The Wild CrossFit Mission Gorge Target Programming Want to get stronger/faster/better...

ian - avatar ian 26 Jan 2015 Hits:116 W.O.D.

Read more

1/26/15

SWOD: Power Snatch with pause below knees 2/2/2/2/2 WOD: 16 Power Snatches (135#/95#) 16 Burpees Over Bar 12 Power Snatches 12 Burpees Over Bar 8 Power Snatches 8  Burpees Over Bar -For time- Overhead Squat Woes NHL Star gets creative with a GoPro Cam {youtube}IkjulgI7gzg{/youtube}

ian - avatar ian 25 Jan 2015 Hits:144 W.O.D.

Read more

1/25/2015

1/25/2015

Yoga at 8 am Competitor Session at 9:30 am Open Gym 9am-Noon

ian - avatar ian 21 Jan 2015 Hits:52 W.O.D.

Read more

1/24/2015

1/24/2015

8am Class ONLY Please Join us at 9:30am for our CrossFit Total Party and Paleo Potluck! RSVP on Facebook!   WOD: -5 Rounds for Time- 5 Squat Cleans (135#/95#) 10 Hand Release Push-ups 6 Static Front Rack Lunges (135#/95#) 200m Run   {youtube}gYgEsOXcngw{/youtube}   The CrossFit Total Long-Term Use Of Hormonal Contraceptives Linked Increased Brain Tumor Risk Writing Your Way To Happiness Nitrates And...

ian - avatar ian 21 Jan 2015 Hits:76 W.O.D.

Read more

1/23/2015

1/23/2015

WOD: 10 Ring/Bar Dips 15 Weighted Sit-Ups (53#/35#) 20 Double Unders (Sub = 40 Single Unders) -AMRAP 12 Minutes- Rest 5 Minutes 5 Bar Muscle-Ups (Sub = 5 CTB Pull-Ups) 10 Power Snatches (95#/65#) 200m Run -AMRAP 12 Minutes-   Overhead Squat Woes: Is It Ankle Mobility Or Motor Control Stability Problems? Sitting Wrecks Your Body: More Standing Isn't The...

ian - avatar ian 21 Jan 2015 Hits:169 W.O.D.

Read more

1/22/2015

1/22/2015

SWOD: Speed Deadlifts, 3 reps x 10 sets @50-60% of 1RM (Rest exactly 60 seconds between sets) WOD: AMRAP in 18 Minutes 200m Run 9 Burpees 9 OHS (115#/75#) 9 Box Jumps (24”/20”)   11 Ways To Assess Your True Fitness Level Pelvic Function And The Squatty Potty Swole Nutrition 101: Building Muscle Beyond The Barbell   Join us on Saturday,...

ian - avatar ian 21 Jan 2015 Hits:182 W.O.D.

Read more

1/21/2015

1/21/2015

Mobility: A1) Trap Smash, 1 min per side x 2 sets A2) Bottom Up Hip Mobility, 1 min each leg x 2 sets WOD: 5 Strict HSPU 10 Alternating Leg Pistols 15 Toes-to-Bar 12 Deadlifts (155#/105#) 9 Hang Power Cleans (155#/105#) 6 Shoulder to Overhead (155#/105#) -3 Rounds for Time- Excessive Sitting Linked To Risk Of Heart Disease, Cancer Stick To...

ian - avatar ian 20 Jan 2015 Hits:161 W.O.D.

Read more

1/20/2015

1/20/2015

SWOD: Back Squat 6/6/5/5/5 WOD: “Helen” 400 Meter Run 21 KB Swings (53#) 12 Pull-Ups -3 Rounds for Time- More Than Just A Workout Top 5 Assistance Exercises For The Clean My Drive Join us on Saturday, January 24th, 2015 at 9:30am for our CrossFit Mission Gorge CrossFit Total Party and Paleo Potluck (following)! CrossFit Mission Gorge Target Programming Want to...

ian - avatar ian 19 Jan 2015 Hits:203 W.O.D.

Read more

1/19/2015

1/19/2015

Got CFMG 101? Our next FREE 101 Session date will be announced soon! SWOD: 15 minutes to establish a top set of: 3 Position Snatch (Floor, Hang Below Knee, Hang Above Knee) WOD: 16 Minute EMOM: Even: 3 "Touch and Go" Power Clean + Push Jerks (Work up to a challenging weight that you can rep...

ian - avatar ian 18 Jan 2015 Hits:207 W.O.D.

Read more

1/18/2015

1/18/2015

FREE Yoga at 8am CFMG Competitor Session 9:30am Open Gym 9am-Noon

ian - avatar ian 12 Jan 2015 Hits:138 W.O.D.

Read more

1/17/2015

1/17/2015

WOD: AMRAP in 8 Minutes 1 Bar Muscle-up (Sub = 1 Ring Dip) 1 Thruster (135#/95#) 2 Bar Muscle-ups (Sub = 2 Ring Dips) 2 Thrusters 3 Bar Muscle-ups (Sub = 3 Ring Dips) 3 Thrusters…..   Free Beginner WOD Skill: Strict Press WOD: AMRAP in 12 Minutes 6 Burpees 8 Strict Press 10 Static Lunges 200m Run Please join us today for...

ian - avatar ian 12 Jan 2015 Hits:169 W.O.D.

Read more