A+ R A-

W.O.D.

Partner WOD

Ground to Overhead (95#/65#)

AMRAP 4 Min

(team gets one bar and partners can divide reps any way they choose)

Rest 2 Min

Partner WOD part #2

50 Air Squats

25 Burpees

25 Should to Overhead (95#/65#)

50 Sit ups

2 Rnds

(the partner who is resting must hold 45# or 25# pound plate over their head while the other person works, if the plate is not overhead then the other person can not work) KEEP YOUR CORE ACTIVE AND TIGHT

Reps can be broken up anyway you choose, only one person working at a time

The image on the left is incorrect and should never be done at CFMG.  The image on the right she has her core locked down and in a tight position.

Runners Shoulder

Surfers Strength and Skills

Is the Grass Greener



SWOD

Front Squats 6/6/6/6/6

WOD

15 KB Swings (53#/35#)

10 Goblet Lunges (53#/35#)

200 M Run

15 KB Swings

10 Goblet Lunges

400 M Run

15 KB Swings

10 Goblet Lunges

800 M Run

15 KB Swings

10 Goblet Lunges

We have used this image before and it is a good one.  Your elbows should look like this day in the front squats!

Goblet Lunge

Cravings

SWOD

Split or Push Jerk 5/5/3/3/3

Distract the Shoulder (mobility exercise) 20 Seconds each arm Between each set

Watch to understand the importance

WOD

10 Box Jump (24/20)

15 Deadlifts (155#/105#)

10 Burpee

3 Rounds

John Ross showing the Strength of Coach Jesse's Olympic Lifting Shoes

 

How long till I Master this?

Whole 9 Thanksgiving


WOD

5 OHS (135#/95#)

10 Pull ups

15 Push Ups (no peeling/ go to knees to scale)

400 M Run

20 Min AMRAP

Amy and Deanna working hard as James checks each and every rep

Free 30  Min Massage? Yes Please! Just bring a friend in to sign up and the Massage is on us!

Classic CF Warm up

OHS Prep

Toys For Tots Event at CFMG

Starts 7 pm Friday December 2nd and Ends Saturday December 3rd at 7 pm

We are very excited to announce that CFMG Endurance will be teaming up with the 4 other San Diego CFE teams to complete a 24 hour WOD to benefit Toys For Tots. The event will take place at CFMG beginning at 7PM on Friday December 2nd. Participants will pick either running, rowing or cycling to do 10 min on/50 rest for 24 hours. Our affiliate as well as others will then, for 24 hours be a drop off station for Toys for Tots. If you want to participate in the event then please sign up on the whiteboard in the office at CFMG.  If you want to help out and drop off toys then drop by anytime during the event!

SWOD

A1) Handstand Push Ups Max Reps x4

A2) 20 Seconds of Hollow Rocks x4

WOD

AMRAP 10 Min

5 Power Cleans (185#/135#)

20 Air Squats

40 Double Unders


Jake Representing CFMG in Second Place

Deanna in Second Place at the Rumble In Paradise Throwdown last weekend

Shelby and Vanessa in 1st and 2nd Place Representing CFMG

 

Movember

2 Day Olympic Lifting Seminar at CFMG with Coach Jesse

 

Toys For Tots Event at CFMG

Starts 7 pm Friday December 2nd and Ends Saturday December 3rd at 7 pm

We are very excited to announce that CFMG Endurance will be teaming up with the 4 other San Diego CFE teams to complete a 24 hour WOD to benefit Toys For Tots. The event will take place at CFMG beginning at 7PM on Friday December 2nd.

Participants will pick either running, rowing or cycling to do: 10 min on/50 rest for 24 hours. Our affiliate as well as others will then, for 24 hours, be a drop off station for Toys for Tots. If you want to participate in the event then please sign up on the whiteboard in the office at CFMG, or RSVP on the link above.  If you want to help out, please stop by and drop off toys anytime during the event! We'll need some company too!

SWOD

Deadlift 6/6/4/4/4

WOD

Buy In: 200M Run

21-15-9

Push Press (115#/85#)

Sit ups

Cash Out: 200 M Run

 

 

Congrats to everyone who competed on Saturday it was awesome to see you represent CFMG!

 

Handstands with Carl P

Andrea Ager's  Won all three OC Throwdown WOD qualifiers. $300 each.  She also won the overall prize of $1,000.  Yup that is $1,900 for three weeks of CrossFit in a local qualifier event! Watch her third WOD HERE

Open Gym today from 10am-1pm

Today we will be holding only the 8am, 9am, and Free Beginner Class at 10am. Join us at CrossFit Elysium for the "Rumble in Paradise"!

Don't forget to sign-up for Coach Jesse's 2 Day Olympic Weightlifting Clinic!


WOD:

6 rounds for time

12 Burpees

14 KB Swings (53#/35#)

16 sit-ups

200 m run


Free Beginner WOD at 10am

AMRAP (As Many Rounds As Possible) in 12 min

10 push-ups

10 air squats

10 sit-ups

200m run


A Beginner's Guide to CrossFit

Page 127 of 154

Latest W.O.D.

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8/29/2014

8/29/2014

SWOD: Hatch Squat Program: Week 9, Day 2 Back Squat: 65%x5, 75%x5, 75%x5, 75%x5 Front Squat: 65%x5, 65%x5, 65%x5, 65%x5 Finisher: A1) 200m Sprint on the Rower x 3 sets A2) 20 Strict Ring Push-Ups x 3 sets   {youtube}m8GZlHJulc8{/youtube} 17 Tips For Getting Better At Rowing 7 GIFs That Will Convince You Just How Scary The...

ian - avatar ian 28 Aug 2014 Hits:28 W.O.D.

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8/28/2014

8/28/2014

Skill: Handstand Walk Practice for 10 minutes WOD: 20 Burpee Box Jump Overs (24”/20”) 15 HSPU 600m Run 15 Burpees Box Jump Overs 10 HSPU 400m Run 10 Burpee Box Jump Over 5 HSPU 200m Run -For Time- (15 min cap)   Finisher: 20 KB/DB Walking Lunges x 4 Sets CFMG is excited to add Dan Demory to our staff as a...

ian - avatar ian 27 Aug 2014 Hits:74 W.O.D.

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8/27/2014

8/27/2014

WOD: 1 Min. 15 GHD Sit-ups 1 Min. 10 Deadlifts (225#/135#) 1 Min. 20 Pull-Ups 1 Min. 10 Strict Bar Dips 1 Min. 50 Double Unders (sub = 75 single unders) -3 Rounds-   Please Vote on the Topic for our Next FREE CFMG 101 Session! (Saturday, September 13th from 10am-12pm) Paleo Lunchbox Ideas Back To School: The 70's Versus...

ian - avatar ian 25 Aug 2014 Hits:155 W.O.D.

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8/26/2014

8/26/2014

SWOD: Hatch Squat Program: Week 9, Day 1 Back Squat: 60%x5, 70%x3, 80%x2, 90%x2, 95%x1 Front Squat: 65%x5, 75%x4, 80%x4, 85%x4 Finisher: 45-60 sec. weighted “around the world” planks x 5 sets   Kale Salad with Figs, Prosciutto, and Walnuts Why LeBron James Is Suddenly Skinny Yoga Makes You A Quicker, Better Thinker

ian - avatar ian 25 Aug 2014 Hits:146 W.O.D.

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8/25/2014

8/25/2014

WOD: Score is total reps of the following barbell complex: 1 Deadlift (135#/95#) 1 Hang Clean 1 Shoulder to Overhead 6 minutes each round; 3 minutes of recovery between rounds Round #1: Row 600m, then complete AMRAP of the barbell complex -rest 3 min- Round #2: 60 Wall Ball Shots (20#/14#), then complete AMRAP of...

ian - avatar ian 24 Aug 2014 Hits:179 W.O.D.

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8/24/2014

8/24/2014

Open Gym 9am-12pm

ian - avatar ian 22 Aug 2014 Hits:60 W.O.D.

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8/23/2014

8/23/2014

CFMG Is Closed Today! Come join us at La Jolla Shores for a Beach WOD and Paleo Cook Out! Meet at the park at 10:30am (we will have a CFMG tent and table) WOD will take place on the beach at 10:45am Paleo Potluck to follow (please bring a dish to share; grill...

ian - avatar ian 22 Aug 2014 Hits:74 W.O.D.

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8/22/2014

8/22/2014

SWOD: Hatch Squat Program: Week 8, Day 2 Back Squat: 65%x5, 65%x5, 70%x5, 70%x5, 70%x5 Front Squat: 60%x5, 60%x5, 60%x5, 60%x5 WOD: 1/Arm KB Push-Press 1/Arm KB Row 1/Leg KB Static Lunge* -6 Minute AMRAP- *Add 1 rep per limb after every round (2,2,2; 3,3,3; 4,4,4…)   How To Analyze Which Of Your Lifts Need Attention Amazing Grace {youtube}0z_uKXkm_YA{/youtube}

ian - avatar ian 21 Aug 2014 Hits:93 W.O.D.

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8/21/2014

8/21/2014

WOD: 600m Run 21 Clean and Jerks (135#/95#) 400m Run 15 Clean and Jerks 200m Run 9 Clean and Jerks -For Time- Finisher: GHD Sit-Ups 20/20/20   Please join us for our Summertime Beach WOD and Paleo Potluck THIS Saturday, August 23rd at 10:30am.  Bring your family and friends! We would love to see everyone there! 7 Reasons Your Injury Is...

ian - avatar ian 20 Aug 2014 Hits:159 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...

ian - avatar ian 19 Aug 2014 Hits:351 W.O.D.

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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:191 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:162 W.O.D.

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