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CFMG Events

SWOD

A1)  Weighted Push Ups 15/15/15/15- Post heaviest load

(do not peel, go from  your knees if you need to)

A2) Barbell Row 10/10/10/10


WOD

5 Power Snatches (115#/75#)

10 Double Push Up Burpees

8 Min AMRAP

Bob working on his cleans when he was one of about 5 members


CrossFit for Triathletes

2012 CrossFit Games Beta Site


Expansion 2012

By Coach Ian

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.

New classes

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.

Leader Boards

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 Sealed.

Checking-in

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.

New Office/Entrance

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.



SWOD

Hanging Power Cleans 8/8/8/7/7

WOD

100 Double Unders (300 Singles)

40 KB Swings (53#/35#)

30 Sit ups

400 M Run

2 Rnds

Hopefully these guys are on their way up or down.  Get those KB's up today.  Full range of motion.

History of the CF Games

Eat Local


SWOD: Cleans 3/3/3/3/3 (@80% or more of your 1 RM)


WOD:

Buy in: 10 Ring Muscle-ups (sub = 25 pull-ups)

100 Push-press (75#/45#)

1000m Run

Cash out: 10 Ring Muscle-ups (sub= 25 pull-ups)

-For time-


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.


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Weighted ring rows


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Cirque du Soleil?


Quickest Meal Ever

Are You "Well Fed"?



 

WOD:

15 Hang Cleans (95#/65#)

15 Push-press

200m run

AMRAP in 10 min

Rest 3 minutes

20 Wall balls (20#/14#)

200m run

AMRAP in 10 min


Get Out of Good Food Jail

Control Your Leanness

Anthony on WOD #1 at The OC Throwdown


SWOD: 20 min. to reach a 1 rep max push-press


WOD:

Buy in: 15 Squat Cleans (135#/95#)

-4 rounds for time-

25 Static Lunges

15 Push-ups

10 Chest-to-bar-pull-ups

Cash out: 15 Squat Cleans


Competition Silliness

By Coach Ian J. McHugh

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).

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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!

Nuff said.

#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.

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NSFW!

#4, Unorganized Organizers

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


WOD

800m run (once)

Max. Kettlebell swings (53#/35#)

AMRAP in 5 min

Rest 2 min

800m run (once)

Max. Burpees

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


"Competitor Finisher"

*Start this approx. 10 min after finishing the WOD

3 Rope ascents

10 Handlift Push-ups

-AMRAP in 5 min-


No Pasta Pasta

Valentine's Day is less than a month away! Get your lover CrossFitter some gear from The Reebok CrossFit Store!

Reserve your spot in our Upcoming Olympic Weightlifting Clinic taught by Coach Jesse Malcomb

NO open gym Today

Sorry for any inconvenience

We live in San Diego, go do something outside!

 


Page 79 of 102

Latest W.O.D.

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8/20/2014

8/20/2014

CrossFit Mission Gorge athlete Kirsten S., killing it on the C2B Pull-ups in the Advanced Division of the 2014 Left Coast Invitational.  Final results can be found here.   MWOD: A1) Keg Drill: 2 minutes x 2 sets A2) Shoulder Capsule Mobilization w/ KB: 1 min./arm x 2 sets WOD: 10 Deadlifts...

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8/19/2014

8/19/2014

SWOD: Week 8, Day #1 Hatch Squat Program Back Squat: 65%x5, 70%x5, 75%x5, 80%x5 Front Squat: 60%x5, 65%x5, 65%x5, 65%x5 WOD: 7 Minute AMRAP 7 Thrusters (95#/65#) 21 Double Unders

ian - avatar ian 18 Aug 2014 Hits:126 W.O.D.

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8/18/2014

Today, there will be Open Gym from 6:30am-12pm.  We will then continue a regular schedule for the day, beginning with the Noon class.   Skill: Work on the muscle-up progression or practice your strict muscle-ups. WOD: 400m Run 14 Toes-to-Bar 12 Burpees 10 Pistol Squats -5 Rounds for Time-

ian - avatar ian 14 Aug 2014 Hits:96 W.O.D.

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8/17/2014

8/17/2014

CrossFit Mission Gorge will be closed this weekend, August 16th and 17th, due to The 5th Annual 2014 Left Coast Invitational at San Diego State University.  Please come to the turf field PG-620 at San Diego State University to support CrossFit Mission Gorge and cheer on your athletes! The schedule,...

ian - avatar ian 14 Aug 2014 Hits:44 W.O.D.

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8/16/2014

8/16/2014

CrossFit Mission Gorge will be closed this weekend, August 16th and 17th, due to The 5th Annual 2014 Left Coast Invitational at San Diego State University.  Please come to the turf field PG-620 at San Diego State University to support CrossFit Mission Gorge and cheer on your athletes! The schedule,...

ian - avatar ian 14 Aug 2014 Hits:67 W.O.D.

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8/15/2014

8/15/2014

The Noon class will have a special warm-up tomorrow…helping us load the truck with equipment for the 2014 Left Coast Invitational! Please come help if you love and support your gym! Note: CrossFit Mission Gorge will be closed this weekend, August 16th and 17th, due to The 5th Annual Left...

ian - avatar ian 14 Aug 2014 Hits:115 W.O.D.

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8/14/2014

8/14/2014

Look who came into town for a visit! CFMG OG Andy A is back in town to participate in the 2014 Left Coast Invitational, and we can't wait to watch him compete on Saturday! SWOD: Week 7 Day #2 Hatch Squat Program Back Squat: 70%x4, 75%x4, 80%x4, 85%x4 Front Squat: 60%x5, 65%x5, 70%x5,...

ian - avatar ian 13 Aug 2014 Hits:151 W.O.D.

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8/13/2014

8/13/2014

Attention LCI Competitors! We will be hosting a CFMG Competitor meeting in the gym tomorrow evening, Wednesday, August 13th, at 7pm. Coach Betsy and Coach Ian want to give you a little love, a lotta pep talk, and answer any questions you may have. Thank you for putting yourself out...

ian - avatar ian 12 Aug 2014 Hits:185 W.O.D.

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8/12/2014

8/12/2014

It's that time again! Please fill out a survey for your coach(es) and let us know how we are doing! Coach Ian Coach Betsy Coach Tami Coach Kelly Coach Lindsay Coach James Coach Eric SWOD: Week 7 Day #1 Hatch Squat Program Back Squat: 70%x5, 80%x5, 85%x2, 90%x3, 100%x1 Front Squat: 65%x5, 75%x4, 80%x4, 85%x4 Finisher: 20 sec. Sit-Ups 10 sec....

ian - avatar ian 10 Aug 2014 Hits:216 W.O.D.

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8/11/2014

8/11/2014

Today, Monday Aug. 11, the 7pm class will be canceled due to a LCI Staff meeting. Interested in volunteering? We need a few motivated people for our equipment crew. You will help set-up, tear down, and move equipment throughout the day. We will comp you a month at CFMG and provide...

ian - avatar ian 10 Aug 2014 Hits:211 W.O.D.

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8/10/2014

8/10/2014

Open Gym 9am-12pm

ian - avatar ian 09 Aug 2014 Hits:122 W.O.D.

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8/9/2014

8/9/2014

On Monday Aug. 11 the 7pm class will be canceled due to a LCI Staff meeting. Interested in volunteering? We need a few motivated people for our equipment crew. You will help set-up, tear down, and move equipment throughout the day. We will comp you a month at CFMG and provide...

ian - avatar ian 08 Aug 2014 Hits:211 W.O.D.

Read more