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W.O.D.

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



Main Site Friday!

"Nasty Girls"

50 Air Squats

7 Muscle-ups (sub = 14 CTB Pull-ups)

10 Hang Power Cleans (135#/95#)

-3 Rounds for time-

(17 min cap)


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Checkout these three helpful videos from the Catapult Weightlifting Clinic

Simple Nutrition

NY Daily News on CrossFit

Can CrossFit Make you a Better Runner?

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

We will be holding only the Noon, 4pm, 5pm, 6pm, and 7pm classes today.

CrossFit Kids will now be held on Tuesdays and Thursdays for the next two months from 10am-11am starting today.


Partner WOD today!


SWOD:

Strict Press 3/3/2/2/2 (Start at 80% of your 1RM)


WOD:

In Teams of two:

20 Power snatches (95#/95#)

25 Push-ups

20 Toes-to-bar

200m run

-AMRAP in 13 min-


Partners will split the reps up however they'd like, but both partners will run together. You can NOT start your next round until both partners have finished the run. One partner works at a time while the other partner holds a plank position. Partners can not be working on the reps unless the other partner is in the plank position.

Add 10 reps to each movement if in a group of three. Same rules except you can have two people working on the reps while one person is in the plank position or vice-versa.


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)


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

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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


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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


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