A+ R A-

W.O.D.

Coach Ian during the 2012 Southwest Regional WOD #2


WOD:

2010 Southwest Regional WOD #2

5 Muscle-ups (males)/2 Muscle-ups (females) (sub = 10 kipping pull-ups)

10 Power cleans (135/85)

200m run

-5 rounds for time-


Runners Shoulders

The Muscle Up with Jason Khalipa


 

 

Mobility:

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

A2) Foam roll/mobilize t-spine, 2 min x 2 sets


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SWOD: Bench press, take 20 min to build up to a 1 RM. Here’s a possible rep scheme 3/2/2/1/1.....

Finisher”

A1) Weighted sit-ups 20/20/20/20

A2) Push-ups 25/25/25/25

If classes run long you may end up completing the “finisher” on your own.


History of the Bench Press

The Legume Manifesto

Program Design: Feelings vs Planning

 

 



Partner WOD:

5 Push presses (135#/95#)

5 Back squats (135#/95#)

5 Burpees

200m run (together)

-6 rounds per partner for time-

Partner #1 will do 1 round while partner #2 is in the plank position. Partners will then switch: partner #2 will do 1 round while partner #2 is in the plank position. If the “planker” is not in the plank position the partner working on the round must stop until the “planker” assumes the plank position again. Once both partners have completed a round they will take off for the 200m run together. The WOD is over once both partners have crossed the finish line. Both partners will end up doing six rounds each. If there is a team of three keep the reps the same but two people may work at a time while one person is planking, then you'll switch.


We are 1 week into the Whole 30 Challenge! Keep up the great work!


Open Gym 9am-Noon

Dave going HAM at the 2012 LCI!


WOD:

“Karen”

150 Wall ball shots (20#/14)

-For time-

(15 min) cap

Top 8 Males and Females who RX will have their score posted to the leader board. You should not squat down to a med ball. Remember, not squatting below parallel builds your ego not your legs. Sealed

Rest 2 min

25 Pull-ups

600m run

25 Pull-ups

-For time-


No Olympic Weightlifting Club tomorrow. Starting next week the Oly Club will meet on Saturdays 1pm-3pm


Free Beginner WOD at 10am

AMRAP in 15 min

10 KB Swings

10 Sit-ups

10 Push-ups

10 Air Squats

200m run


New to CrossFit Mission Gorge? Be sure to visit our Getting Started page

CFMG's 3 Year Anniversary Party!!!



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Pre WOD: 10 minutes to reach a max. standing box jump height

WOD:

“Flight Simulator”

Unbroken double under pyramid:

5/10/15/20/25/30/35/40/45/50/45/40/35/30/25/20/15/10/5

(20 min cap)

Unbroken single under pyramid:

20/40/60/80/100/120/140/160/180/200/180/160/140/120/100/80/60/40/20

(20 min cap)

If you fail to complete a set unbroken you have to start back from the beginning


*Finisher:

Tabata Plank Hold

20 sec on

10 sec off

-8 Rounds unscored-

*If classes run long you can do this on your own

Members of Team CFMG and those trying to compete on Team CFMG begin training together this month. Good luck to both Team CFMG and our individual competitors.


SWOD: Split Jerks (from the rack) 4/4/4/3/3

WOD:

20 sec Burpees

10 sec Rest

20 sec Hang cleans (115#/85#)

10 sec Rest

-8 rounds for total reps-


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Have you seen these awesome food related sites from a couple of CFMG's own???

Please join us on Saturday Oct 13th to celebrate CFMG's 3 year Anniversary. More info HERE.

Please remember that the CFMG Olympic Weightlifting Club does not meet this week.

This cake is not Whole 30 Approved Sealed


SWOD: Back Squat 5/5/5/5/5


A1) KB or DB Walking Lunges, 18 steps x 4 sets

A2) Static supported handstand hold, accumulate 1 min x 3 sets (sub = Headstand hold)


Caramelized Italian Pork Chops

44 and Broken (part 1)

Page 128 of 193

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