A+ R A-

W.O.D.

Today on the Fourth of July we celebrate our independence, and we also take time to honor the patriots who have always defended this independence. No matter what your political views are you still need to know and remember those men and women who served for you! I'd like to share with you the names and faces of a few Marines I had the Honor of serving with who gave their lives in your defense. Each one of these Marines impacted my life. Some in small ways, others in large ways. To their families, please know I'll never forget -Ian

SSgt. Theodore Holder

Sgt. Jason Cook

Cpl. Nicholas Dieruf

LCpl. Kyle Burns

LCpl. Blake Magaoay

LCpl. Jason Smith


Open Gym today, 9am-11am


WOD:

"Daniel"

50 Pull-ups

400m run

21 Thrusters (95#/65#)

800m run

21 Thrusters

400m run

50 Pull-ups

-For time-


Support Operation Homefront

Upcoming events at CFMG:

Kettlebell Lifting for Fitness (July 28-29)

31 Heroes WOD (Aug. 4th)

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

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

We will Be holding the Saturday Foundations Session this Saturday (6/7), 11am-1pm. Please come if you have signed up for Foundations.

No Classes tomorrow (7/4), we will be holding open gym from 9am-11am only. No morning classes on Thursday (7/5), we will be holding only the Noon, 4pm, 5pm, 6pm, and 7pm.


SWOD:

Cleans 3/3/2/2/2 (Start you first working set at 85% of your 1RM and try to finish at 95% or more of your 1RM)


WOD:

Tabata:

-Flutter Kicks (count each kick as a rep)

-Thrusters (95#/65#)

-Double unders

Rest 2 minutes between each movement.

Tabata = 20 seconds of max effort work followed by 10 seconds of rest for 8 rounds (4 minutes total). Your score is the lowest amount of reps you complete within any 20 second period of work.


10,000 Swings to Fat Loss

How Much Glucose Does Your Brain Really Need?

Spencer Hendel's "Freaky Coincidence"



We will Be holding the Saturday Foundations Session this Saturday, 11am-1pm. Please come if you have signed up for Foundations.


Support Operation Homefront

One of CFMG's members, Kristen G., sent me some info regarding Operation Homefront who will be holding a Back To School Brigade program which will provide backpacks and school supplies to over 3,300 children of military servicemen and women throughout southern California. The cool part is that the law firm that Kristen works at, San Diego Law Firm, will be acting as a drop off location until July 13th. Please checkout the info HERE.

In an effort to get some of you involved and save you a trip to the San Diego Law Firm, CFMG will be accepting donations for the Back To School Brigade program up until July 12th. On July 12th Kristen will collect all the donations and take them to her office. Please donate any of the following: binders, colored pencils, crayons, erasers, filler paper, glue sticks, hand sanitizer, highlighters, pencil pouch, pencil sharpener, pens, 2 pocket folder, ruler, spiral notebook, pencils, or a backpack.

Thank you in advance for supporting this awesome cause. -Ian


Dim lights Embed Embed this video on your site

Dim lights Embed Embed this video on your site


SWOD:

Front Squats 3/3/2/2/2 (Start at 85% of your 1RM)


WOD:

AMRAP in 2 min

10 KB Swings (53#/35#)

10 Burpees

-5 rounds-

Rest 30 seconds between rounds

You will post your total amount of reps completed for all 5 rounds. 1 complete round = 20 reps. Start your next round where you left off.


Upcoming events at CFMG:

Kettlebell Lifting for Fitness (July 28-29)

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

Congratulations to everyone who PRed on "Chelsea"


WOD:

800m run

15 hang cleans (155#/105#)

-3 rounds for time-


Free Beginner WOD:

12 jumping pull-ups

6 burpees

12 sit ups

200m run

-AMRAP in 12 min-


Support the 31 Heroes Project

Registration for the 2012 LCI opens this Sunday at 10am

Barbecuing- For Better or For Worse?

The Final Benchmark Friday!

What was this all about?

Today is the final Benchmark Friday. We will do this again at some point but I am happy to announce next month's theme: Main Site Fridays! Before I explain how that will work, let me explain to you why we did Benchmark Fridays.

Why did we do Benchmark Fridays?

We did benchmark WODs this past month to allow our newer members to gather some fitness data (your results from the WOD) on themselves, and allow some of you that already had data to retest yourself to see if you have made any improvements. This is exactly how benchmark WODs are supposed to be used, to test and retest to make sure you are, in fact, making progress.

What do I do with this new data?

SAVE IT! Write it in your fitness log, e-mail it to yourself, save it in your smart-phone or online (Evernote and Beyond the Whiteboard are legit), tattoo it on your arm, etc. You will want to remember your data for when we re-test these WODs next time. In fact I would encourage you all to, at a minimum, write down/save your 1 rep maxes and other PRs ! Having this info is helpful not only to yourself but also to us, your coaches. The best way to measure progress in our program is by re-testing, and if you don't have any data to compare your new results, then we can't tell if you're making progress.

One thing to keep in mind is that the better you get at CrossFit, the more difficult it will become to set new PRs. So don't get discouraged if you only shave off a few seconds or only lift a couple more pounds. A PR is a PR! If you have further questions, please direct them to any of the CFMG Coaches.

What are Main Site Fridays?

Starting Friday July 6th and continuing for the whole month we will be doing Main Site WODs every Friday. When I am programming for the week, I will cruise the main site for WODs during the month of July that could fit into our program and we will do them every Friday for the month of July. Pretty simple, but here is the cool part: just like the benchmark WODs, you will be able to compare yourself to CrossFitters outside of our gym. You can go onto the main site and view what others are posting in the comments section, or you can go onto Beyond the Whiteboard and compare your results to others on there. There are a few other sites that allow you to compare your results to others, but if I had to pick I would use Beyond the Whiteboard. Keep in mind that some of those posts might be B.S. due to poor range of motion, skipping reps, etc.

I hope you guys are enjoying the new stuff we are doing within our program. Please remember to not only work hard, but also HAVE FUN! -Ian

We hope you all enjoyed your rides on the sleds!


WOD:

"Chelsea"

OTMEM for 30 min

5 pull-ups

10 push-ups

15 air squats

Your score will be the number of rounds successfully competed. Compare to 3/26/2012


Only One Body

Registration for the 2012 LCI opens this Sunday at 10am.

Support the 31 Heroes Project


The last weekday Foundations session happens this evening at 6pm-7pm. If you didn't make it in to any of the previous sessions you can come to this one and catch the other sessions next month. We will NOT be holding our Saturday Foundations Session this Saturday (6/30), we will be holding it next Saturday (7/7) from 11am-1pm.

Thank you Mrs. Johnson for letting us come to your school and give your children the CFMG Experience.

 

WOD:

*A1) Sled drag from our first roll-up door to the last roll-up door and back x 4 sets (move as quickly as you can)

A2) Max KB swings in 30 seconds x 4 sets

* Please try to stay off to the side to allow vehicles to pass by. Also, DO NOT leave your sled in the middle of the alleyway. Thank you.

Then,


-OTMEM for 8 min-

8 Push-press (95#/65#)

4 Burpees


Support the 31 Heroes Project

Z's

Sheilla's 911 Burgers

How to Get IN THE ZONE

On Saturday August 4th we will be hosting the 31 Heroes WOD during all our classes. Many of us have worked or are still working as military personnel, and we understand how important events like this are in order to help support the families of the fallen. This year, all the funds raised will go to the following: Snowball Express, The Travis Manion Foundation, and to the memorial funds of each of the men killed in action on Aug 6, 2011.

Here is a brief history of this event, "The 31Heroes Project came about in response to the Chinook helicopter crash that took place on August 6, 2011 killing 30 military service members and one military working dog. Our first event was a fundraiser workout held four weeks after the day of the crash. In that short time, over 430 gyms hosted an event, more than 10,000 people participated, and $300,000 was raised and given directly to the 30 families affected....." Read more HERE.

What you can do to show your support and participate:

1) Read the names of the 31 Heroes HERE

2) *Register under our affiliate HERE

3) Make a small donation! There's no minimum amount you need to raise, even $5 can help make a difference.

4) Spread the word. Use Facebook, Twitter, MySpace Sealed, your personal blog, etc. to get others involved

*CrossFit Mission Gorge might not be listed yet since we just registered to host this event less than 24 hours ago. Be sure to check HERE for our name before you register.

What is the 31 Heroes WOD?

“31 Heroes”

AMRAP in 31 minutes

8 Thrusters (155/105#)
*6 Rope Climbs (15 ft. ascent) 
11 Box Jumps (30/24″)

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score is your total # of reps

*We will not be doing the rope climbs due to limited equipment. You'll have the option to either do 6 pull-ups or 6 muscle-ups.

Simply put: it's a pretty amazing place if a girl who hates exercising actually likes to come in to hang out and work out. #justsayin =D - Sami


SWOD:

Cleans 4/4/3/3/3 (start your first working set at or as close to the weight you finished with last week)


WOD:

21-15-9 reps of

Deadlifts (225#/135#)

Thrusters (95#/65#)

(7 min cap)


Main Site WOD 6/20/2012

9 Reasons to Olympic Lift for a Better Physique

Stuffed Zucchini!

Honey Ginger Apple Shredded Pork

Page 130 of 185

Latest W.O.D.

Prev Next

05/04/2015

05/04/2015

Mobility: A1) Shoulder Distraction; 1 minute on each arm x 2 sets A2) Olympic Wall Squat; accumulate 2 minutes x 2 sets WOD: “Nancy” 400m Run 15 Overhead Squats (95#) -5 Rounds For Time- Finisher: Tabata Sit-Ups (:20 Seconds of Max Effort Sit-Ups, :10 Seconds of Rest) Score = The lowest amount of reps completed in any 20 second...

ian - avatar ian 03 May 2015 Hits:27 W.O.D.

Read more

05/03/2015

Open Gym 9AM-Noon Team CFMG trains at 9:30AM   Upcoming Events At CrossFit Mission Gorge CFMG is hosting a Movement Rx seminar on Thursday, May 7th, from 6-8pm on Running and Single-Leg Performance! If you have pain or limitations with these movements, or want to improve your running speed and efficiency, as well as...

ian - avatar ian 28 Apr 2015 Hits:26 W.O.D.

Read more

05/02/2015

05/02/2015

SWOD: Clean with 3-second lift-off + Jerk with 3-second pause in split: 2@ 70%, 2@ 75%, 2 @ 80%, 2 @ 85% Emphasize leg drive and controlled bar path during the initial pull to above the knee while demonstrating balance and control with pause in split. WOD: In Teams of 2: 12-9-6-3 Reps Shoulder to Overhead...

ian - avatar ian 28 Apr 2015 Hits:41 W.O.D.

Read more

05/01/2015

05/01/2015

Hatch: Week #5 Day #2 Back Squat 6 reps @65% 6 reps @75% 6 reps @80% 6 reps @80% Front Squat 5 reps @60% 5 reps @65% 5 reps @70% 5 reps @70%   WOD: :30 Seconds of Max Squat Cleans (95#) :30 Seconds in Plank Hold :30 Seconds of Double Unders/Single Unders -5 Rounds for Total Squat Clean Reps- The True Meaning of Physical Therapy:...

ian - avatar ian 28 Apr 2015 Hits:77 W.O.D.

Read more

04/30/2015

04/30/2015

SWOD: Split Jerk 1 @ 95-100% x 4 sets WOD: 4 Rounds for Time; 1:00 Rest Between Rounds 7 Thrusters (135#/95#) 14 Toes to Bar 400m Run The Split Jerk's Not Simple, But It's Easy! The Hip And Athletic Performance Your CrossFit Gym Is Only As Scalable As It Feels 4 Ways To Know If Your Beef Is Grass-Fed Upcoming...

ian - avatar ian 28 Apr 2015 Hits:96 W.O.D.

Read more

04/29/2015

04/29/2015

Team CFMG trains tonight at 7PM SWOD: Hang Power Clean: 3 @ 70%, 3 @ 75%, 2 @ 80%, 2 @ 85% Clean-Grip Deadlift: 3 @ 75% x 4 Sets WOD: Rotate Stations: :20 Seconds Barbell Bicep Curls (45#/35#) :10 Seconds Rest :20 Seconds Ab-Mat Sit-Ups :10 Seconds Rest :20 Seconds KB Rows (53#/35#) :10 Seconds Rest -6 Rounds for Reps- ...

ian - avatar ian 28 Apr 2015 Hits:89 W.O.D.

Read more

4/28/2015

4/28/2015

Hatch: Week #5 Day #1 Back Squat 8 reps @65% 6 reps @75% 4 reps @85% 4 reps @90% Front Squat 5 reps @70% 4 reps @80% 3 reps @85% 3 reps @90% WOD: AMRAP in 5 Minutes Max Plate Burpees (15#) {youtube}FLK47s0h39E{/youtube} Upcoming Events At CrossFit Mission Gorge CFMG is hosting a Movement Rx seminar on Thursday, May 7th, from 6-8pm on Running and...

ian - avatar ian 27 Apr 2015 Hits:80 W.O.D.

Read more

4/27/2015

4/27/2015

Congratulations to everyone who competed this weekend in the 2015 Rumble in Paradise. Special congratulations to Coach Dan who finished 3rd and Jack who finished 2nd in the advanced category. SWOD: Strict press: 8 @75%, 6 @80%, 4 @85%, 3 @90% WOD: 2015 Masters Qualifier Event 4 21-15-9 reps for time of: Deadlifts (225#/155#) Box jump...

ian - avatar ian 26 Apr 2015 Hits:143 W.O.D.

Read more

04/26/2015

04/26/2015

Open Gym 9am-12pm

ian - avatar ian 25 Apr 2015 Hits:47 W.O.D.

Read more

04/25/2015

04/25/2015

Open Gym 8-10am

ian - avatar ian 24 Apr 2015 Hits:79 W.O.D.

Read more

04/24/2015

04/24/2015

Hatch Week 4, Day 2 SWOD: Back Squat: 8 Reps @ 65% of your 1RM 8 Reps @ 70% of your 1RM 8 Reps @ 75% of your 1RM 8 Reps @ 80% of your 1RM Front Squat: 5 Reps @ 60% of your 1RM 5 Reps @ 65% of your 1RM 5 Reps @ 70% of your 1RM 5...

ian - avatar ian 23 Apr 2015 Hits:95 W.O.D.

Read more

04/23/2015

04/23/2015

SWOD: Split Jerk 2/2/2/2/2/2 (Pause 2 Seconds in Split) WOD: A1) 100m Sprint A2) Recovery Jog 100m A3) Sled Drag Sprint 50m A4) 12 Weighted Sit-ups x 5 Sets Do The Math To Make The Most Of Micronutrients Points Of Stability The CrossFit Games And My Battle With Depression Below is a letter we wrote in 2013, with a few...

ian - avatar ian 22 Apr 2015 Hits:110 W.O.D.

Read more