A+ R A-

W.O.D.

WOD

200M Run

15 Box Jumps (20'-Male and Female)

AMRP 7 Min

Rest 5 Min

9 Snatches (135#/95#)

12 KB Swings (70#/53#)

AMRP 7 Min

Weighted Push ups!

 

CrossFit Endurance- Cycling Seminar

Hip Flexor and Beach Running

Runners Leg and Hip Extension

WOD

"Angie"

100 Pull ups

100 Push ups

100 Sit ups

100 Air Squats

-For Time-

movements must be done in order, hands should not RIP!

 

OFFICIAL LCI WEBSITE- we will post news and information here regarding the event! Check it out and spread the word.

Ian, Mark, Geo Tami, Trevor, and Andrew with Ted and his Wife Julie during the San Diego Blood Bank 5K Yesterday!

 

Chris Spealler on Angie

Quest to 100 Consecutive Pull Ups

Posted this a few weeks ago but always good to refer to- No Blister Pull-Up Grip

 

Open Gym 10am-1pm

Might be a good time to work on some MOBILITY!

For those of you still working on getting your first muscle-up checkout this article. There is a great three week muscle-up training program at the end.

 

CFMG Athletes Chris, Xuan, Lara, and Brandon in Yosemite, CA

We have sold out of Male spots for the Left Coast Invitational, but we still have some female spots to fill. We had to close down registration temporally but it should be open right now. If you're a female CrossFitter come participate in CFMG's LCIIf we do not sell out the female spots we'll open up a few more spots for males. Thanks to everyone who has already registered.


Some of the athletes from the 2010 Left Coast Invitational

 

In teams of two complete the following:


-AMRAP in 8 min-

200m run

Max OHS (95#/65#)

Rest 5 min

-3 rounds for time-

15 pull-ups

400m run

15 burpees


For the 8 min AMRAP one partner runs while one partner executes OHS. When the runner completes the 200m run the partners will switch. Your score will be the reps both partners have completed in the OHS.

For the 3 round WOD BOTH PARTNERS WILL COMPLETE 3 ROUNDS. Only one partner will work at a time. As soon as a partner finishes a round, the next partner may begin. Partners must alternate back and forth

 

The 2010 Left Coast Invitational, San Diego Strong Moms

Tweaking the Overhead Squat: Dislocates, Reaching Back, Grip Width and Mobility Drills

Origin of the Burpee

SWOD

A1) Power Cleans 3/3/3/3/3

A2) Max Box Jumps in 1 min (24"/20") x 4

(score for box jumps = lowest amount of reps completed in a given set)

 

Dim lights Embed Embed this video on your site

 

WOD

KB swing for 30 sec. (53#/35#)

rest 30 sec.

KB swing for 1 min.

rest for 30 sec

KB swing for 1.5 min

rest for 1 min

KB swing for 1.5 min

rest for 1 min

KB swing for 1 min

rest for 30 sec.

KB swing for 30 sec.

DONE!

-For reps-


Don't forget to sign up for The CFMG Nutrition and Lifestyle Course this month!

 

What's in YOUR cooler?

CrossFit Box Jumps

Coach Ian Box Jump, this is an oldie :)


How often do you use a foam roller? Need some foam roller exercises? Checkout this LINK.


WOD

Buy in: 40 Double unders

5 Push-press (135#/95#)

10 Pull-ups

15 Push-ups

-5 rounds-

Cash out: 40 Double unders

-For time-

 

The Shoulder, Kelly Starrett

World Records for Push-ups

Rob Orlando Lifetime PR Press (245#) @ 185# (June 2010)

Be sure to sign-up for the CFMG Nutrition and Lifestyle Course. This Course is open to CFMG Members and non-members. Let us know if you have any questions regarding this course, or view more info HERE. Next class is on Tuesday July 19th from 6-7:30pm. Space is limited so please sign-up ASAP.


 

Dim lights Embed Embed this video on your site

 

WOD

Run 1 mile

-For time-

 

SWOD

Front Squats 10/10/8/8/8

Toes-to-Bar 10/10/10/10/10

 

Reference back to 4/22/2011 or 5/30/2011 to find your 1 mile time. Please note this may not be the best time to go off of considering the 1 mile runs were part of a WOD, but it would be good to know what sort of pace you should be holding.

Reference back to 6/22/2011 in your log to know how much weight you used on front squats and try to increase the weight today.

 

CrossFit Mission Gorge's Left Coast Invitational

World Record 1 Mile Run

5x200kg (440#) front squat

2x140kg (308#) front squat

 

AMRAP in 7 min

3 power cleans (185/135)

6 HSPU

 

Rest 3 min

 

AMRAP in 7 min

30 Air Squats

200m run

 

POSE Running Technique Training (before & after)

*CrossFit HSPU

(*just try not to be over extended at your spine)


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