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The CFMG Endurance Club

The CrossFit Mission Gorge Endurance class is based on improving your work capacity across all metabolic pathways.  We are not like your traditional training program that tries to get in as many miles as possible each week.  We focus on form, speed, and incorporate distance to build capacity as needed.  Nutrition, flexibility, advice on shoes, and supplemental training is all part of our program.

This Class meets on Tuesdays from 6-7pm. This Class is coached by Coach Betsy Woods. Coach Betsy is an accomplished endurance athlete and is very involved within the endurance community. Checkout her endurance bio.:

Betsy began running competitively in college at Butler University on the Track and Field (distance) and Cross Country Teams (1998-2001). Upon graduation, she continued running in races, and eventually broadened her sport to triathlon. She has competed in many races, covering all distances, (marathon, 1/2 marathon, 10k, 5k, trail, 70.3 1/2 Ironman triathlon, Olympic triathlon, sprint triathlon, and everything in between) over the course of the last 11 years. She has been coached in the endurance sports of swimming, biking, and running by some of the best coaches in the country, including USAT 2011 National Coach of the Year, Cindi Bannink.  In an attempt to build more strength into her training, Betsy was introduced to CrossFit in 2010, and was hooked from the start.  She began coaching athletes as a Level I Certified Trainer in 2011, utilizing both CrossFit and CrossFit Endurance programming and training methodology of reducing volume, evaluating running technique, optimizing nutrition (during and after racing) and adding intensity and power to her own training with much success and personal records. Still very much involved in the triathlon and endurance community, her passion is endurance sports, and her experience training and racing enhance her coaching style. Betsy hopes to inspire, lead, motivate, and educate others with any training/racing goal, whether it is their first 5k or fiftieth.

The CFMG Endurance Club Cost: $40 for 4 sessions

-The Gym Will be closed this coming Monday 9/3 for Labor Day

-The AM vs PM Challenge WOD happens tomorrow


SWOD: Split Jerks (from the rack) 7/6/6/5/5

WOD:

“Death by 10 meters”

With a continuously running clock:

1 10m run the first minute

2 10m runs the second minute

3 10m runs the third minute

Continue this pattern until you can not complete the 10m runs within the time limit. You score will the your last successful round of 10m runs.


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The CFMG Olympic Weightlifting Club

If you are looking for help with your current Olympic weightlifting program or you just want more guidance and sport specific coaching, you should join this club. This Club will meet on Sundays from Noon- 2pm at CFMG, and is Coached by Coach Jesse Malcomb. Checkout Coach Jesse's training background and bio.:

Coach Jesse has been a competitive weightlifter for over 10 years, competing in multiple national championships and winning 5 state titles. Coach Jesse has studied and trained under legendary international-level weightlifting coaches including Dr. Mel Siff, Artie Dreshler, and David Miller. He has coached dozens of local, regional, and national level athletes in both Olympic Weightlifting and Powerlifting.

Certifications:
- USA Weightlifting (USAW) Club-Level Olympic Weightlifting Coach & Referee
- USA Powerlifting (USAPL) Senior National Level Powerlifting Coach & Referee
- CrossFit Level 1 (CF-L1) Trainer
- Supertraining Institute, Strength and Conditioning Certification

CFMG Oly. Weightlifting Club Cost: $40 for 4 sessions

-The Gym Will be closed this coming Monday 9/3 for Labor Day

-The AM vs PM Challenge WOD happens this coming Friday


SWOD: Back Squat 7/7/7/7/7 (Your first working set should be done at 55-60% of your 1 RM) then,

A1) Sled drag about 40m, you pick the weight x 4 sets

A2) Strict pull-ups, max reps x 4 sets

DO NOT leave sleds on the middle of the alleyway when you are done and watch for cars!


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CrossFit Mission Gorge's Whole 30 Challenge

Starts on Monday, September 10th and ends on Wednesday, October 10th, 2012. Anyone who wants to participate is welcome, all that is required is a $10 "buy in" that goes toward the top male and female "winner" of the challenge after the 30 days.

The "winners" are not determined by weight-loss or body measurements, but rather by a points system, where each participant reports their points on a weekly basis, and improvement in performance via a "baseline" WOD tested at the beginning and again at the end of the 30 days.

Coach Dawn and Coach Betsy will host an optional 1.5 hour Nutrition Seminar on September 6th from 5:30-7pm, but this is not required. Cost is $40 for the seminar, but again, you do not need to attend to participate. Other options during the challenge will include: a grocery store tour ($10), a CFMG Whole 30 Cooking Class (price tbd), online accountability/support/coach accessibility (free), and a Whole 30 "progress check" meeting at the halfway point (free).

During the week of the Challenge Kickoff, a baseline WOD will be programmed for you to perform and record results and compare to at the end of the challenge. We are very excited to take this journey with you and can't wait to see your progress!

For more info Click HERE.


-The Gym Will be closed this coming Monday 9/3 for Labor Day

-The AM vs PM Challenge WOD happens this coming Friday

 



Mobility:

A1) Shoulder distraction drill, 1 min each arm x 2 sets

A2) Paleo Chair, accumulate 2 min x 1 set

SWOD: Bench Press 5/5/5/5/5

WOD:

40 sec KB Swings (53#/35#)

20 sec rest

40 sec sit-ups

20 sec rest

-4 rounds for total reps-


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Dim lights Embed Embed this video on your site


Dim lights Embed Embed this video on your site


CrossFit Mission Gorge's Whole 30 Challenge

Starts on Monday, September 10th and ends on Wednesday, October 10th, 2012. Anyone who wants to participate is welcome, all that is required is a $10 "buy in" that goes toward the top male and female "winner" of the challenge after the 30 days.

The "winners" are not determined by weight-loss or body measurements, but rather by a points system, where each participant reports their points on a weekly basis, and improvement in performance via a "baseline" WOD tested at the beginning and again at the end of the 30 days.

Coach Dawn and Coach Betsy will host an optional 1.5 hour Nutrition Seminar on September 6th from 5:30-7pm, but this is not required. Cost is $40 for the seminar, but again, you do not need to attend to participate. Other options during the challenge will include: a grocery store tour ($10), a CFMG Whole 30 Cooking Class (price tbd), online accountability/support/coach accessibility (free), and a Whole 30 "progress check" meeting at the halfway point (free).

During the week of the Challenge Kickoff, a baseline WOD will be programmed for you to perform and record results and compare to at the end of the challenge. We are very excited to take this journey with you and can't wait to see your progress!

For more info on our Whole 30 Challenge please click HERE.

The Gym will be closed on Labor Day: Monday, Sept 3rd


 


WOD:

In teams of two:

Buy in: 400m run

-6 rounds-

10 Power cleans (115#/85#)

10 Burpees

Cash out: 400m run

-For time-


Both partners will complete the runs together. You can not start the rounds until both partners have returned from the run. While one partner is working on the power cleans and burpees the other partner is completing rounds of 5 pull-ups and 15 air squats. Partners must alternate each round. Time is over once both partners have crossed the finish line.


When to Breathe

Real Life Training and Eating

OPEN GYM 9am-Noon

 

WOD:

Buy in: 12 Wall climbs

800m run

30 KB SDHP (53#/35#)

40 Box Jumps (24”/20”)

50 Push-ups

800m run

-For time-


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FREE Beginner WOD at 10am

AMRAP (As Many Rounds As Possible) in 15 min

5 Burpess

10 KB Swings

10 Sit-ups

15 Air squats

200m run


CrossFit Mission Gorge's Whole 30 Challenge

Starts on Monday, September 10th and ends on Wednesday, October 10th, 2012. Anyone who wants to participate is welcome, all that is required is a $10 "buy in" that goes toward the top male and female "winner" of the challenge after the 30 days.

The "winners" are not determined by weight-loss or body measurements, but rather by a points system, where each participant reports their points on a weekly basis, and improvement in performance via a "baseline" WOD tested at the beginning and again at the end of the 30 days.

Coach Dawn and Coach Betsy will host an optional 1.5 hour Nutrition Seminar on September 6th from 5:30-7pm, but this is not required. Cost is $40 for the seminar, but again, you do not need to attend to participate. Other options during the challenge will include: a grocery store tour ($10), a CFMG Whole 30 Cooking Class (price tbd), online accountability/support/coach accessibility (free), and a Whole 30 "progress check" meeting at the halfway point (free).

During the week of the Challenge Kickoff, a baseline WOD will be programmed for you to perform and record results and compare to at the end of the challenge. We are very excited to take this journey with you and can't wait to see your progress!


For more info on our Whole 30 Challenge please click HERE.



 

 

WOD:

Buy in: 1000m row

3 rounds for time

20 Goblet squats (70#/53#)

15 Swings (70#/53#)

10 toes-to-bar

 

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WOD:

“Tabata Time”

Station 1) Air squats

Rest 1 min

Station 2) Shuttle run (10m track)

Rest 1 min

Station 3) KB Swings (70#/53#)

Rest 1 min

Station 4) Wall ball shots (20#/14#)

Rest 1 min

Station 5) Row (for cals)

Rest 1 min

Station 6) Burpees

DONE!


Tabata Training

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Page 77 of 118

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