A+ R A-

W.O.D.


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!


 

Main Site WOD Friday!

"Isabel"

*30 Snatches (135#/95#)

-For time-

(8 min cap)

*Squat or power snatch will be acceptable.


Post WOD:

A1) Flutter kicks, Max reps in 40 seconds x 4 sets

Rest 20 Seconds

A2) Jumping Lunges, Max reps in 30 seconds x 4 sets (post total reps)

Rest 30 seconds


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SWOD: Deadlift 5/5/3/3/3

Pause at the bottom of each rep and reposition your back, do not use the "touch and go" method.


WOD:

10 Push-jerks (135#/95#)

2 Burpees

8 Push-jerks

4 Burpees

6 Push-jerks

6 Burpees

4 Push-jerks

8 Burpees

2 Push-jerks

10 Burpees

-For time-


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Is it Primal?

All for One

We are happy to announce that on 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.



SWOD: Snatch 6/4/4/4/3

Pull the bar from the ground each time, but pause just below your knees then finish the lift. Work on maintaining the same back angle as you execute the 1st pull (the pull off the floor). Your hips and shoulders should move up together with the hips being lower then your shoulders.


WOD:

Buy in: 30 KB Goblet Squats (53#/35#)

20 Toes-to-bar

250 Double unders (sub = 400 single unders)

20 Toes-to-bar

Cash out: 30 KB Goblet Squats

-for time-

(12 min cap)


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How to tape your hands

Upcoming events at CFMG:

Baby Shower for Amy & Jake/Ryan & Big Ian (July 21)

31 Heroes WOD (Aug. 4th)

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

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


2010 Left Coast Invitational

 

Pre-WOD:

A1) Plank hold for 45 sec. x 4 sets

Rest 15 sec

A2) Max Push-ups in 30 seconds x 4 sets (post total reps)

Rest 30 sec

 

WOD:

600m run

10 Strict pull-ups -or- 5 Burpee muscle-ups

15 sit-ups

-3 rounds for time-

 

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12 Health and Fitness Blogs You Should Be Reading

Ice breaker: Today in class if you see someone you never met go introduce yourself Sealed


SWOD: Thrusters 6/6/6/6/6

Execute each set unbroken.


WOD:

In teams of two:

Partner #1 30 seconds of burpees

Partner #2 30 seconds of burpees

Partner #1 30 seconds of pistol squats (sub = jumping air squats)

Partner #2 30 seconds of pistol squats

Partner #1 30 seconds of hang cleans (135#/95#)

Partner #2 30 seconds of hang cleans

1 minutes rest

-3 Rounds for total reps-

One partner completes their reps while the other partner rests. If in a group of three, two people can work together during a 30 second period.

 

Mental Toughness

My Favorite Lower Body Warm-up

Upcoming events at CFMG:

Baby Shower for Amy & Jake/Ryan & Big Ian (July 21)

31 Heroes WOD (Aug. 4th)

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

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

OPEN GYM 9am-Noon


WOD

Buy in: 400m run

-3 rounds-

10 Squat cleans (155#/100#)

20 Hand-lift push-ups

Cashout: 400m run

-For time-


Free Beginner WOD at 10am

10 Kettlebell swings

10 Sit-ups

10 Static lunges

200m run

-AMRAP (As Many Rounds As Possible) in 12 minutes-


Checkout our very own Saud at TEDxAjman

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Page 127 of 184

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