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W.O.D.

The AM vs. PM Challenge WOD happens tomorrow!

 

Future Left Coast Invitational and CrossFit Games Champions!


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WOD:

“The McHugh Complex”

5 Deadlifts

4 Front Squats

3 Shoulder to overhead

Rest

6 Rounds

Guidelines for “The McHugh Complex”

Try to keep your rest periods to no more than two minutes. You pick the weight, and you can increase the weight you’re using after each round. Once you pick a weight though you can’t go lighter. :) Each round should be completed unbroken. You should use a squat or power clean to transition into front squats, and you may thruster your first shoulder to overhead. Your score will be the heaviest weight you used for any set.


Adaptive Assets

An Interview w/ Greg Glassman

 


 



MWOD:

A1) Paleo Chair, accumulate 60 seconds X 2 sets

A2) Reverse (chin-up) grip dead hang from pull-up, Accumulate 30 seconds x 2 sets

*WOD:

600m run

Rest 2 min

400m run

Rest 2 min

200m run

Rest 2 min

400m run

Rest 2 min

600m run

DONE!

-For time including rest periods-

*Weighted vest optional


CFE POSE Running, The Fall

Running the Wheel Analogy


No classes today.

Come on down for the 2012 Left Coast innovational. Events kickoff around 8am and go all day.


No classes today.

Come on down for the 2012 Left Coast innovational. Events kickoff around 8am and go all day.

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This is a shot from our very first LCI in 2010

Just a friendly reminder that we will not be holding any classes, open gym, and Oly Club this Saturday and Sunday due to the 2012 LCI! Come on down and cheer on local competitors as they take on this year's WODs. Good luck to all those participating!



WOD:

Buy in: 400m run

20 Pull-ups

15 Front Squats (185#/125#)

15 Pull-ups

10 Front squats

10 Pull-ups

5 Front squats

5 pull-ups

Cash out: 400m run

-For time-


Sausage & Seafood Chowder

Running Technique

Front Squats

Just a friendly reminder that we will not be holding any classes, open gym, and Oly Club this Saturday and Sunday due to the 2012 LCI! Come on down and cheer on local competitors as they take on this year's WODs. Good luck to all those participating!


CrossFit Mission Gorge's Whole 30 Challenge starts soon! If you're on Facebook be sure to "like" our CFMG Whole 30 Challenge page.



SWOD: Bench press 8/6/6/4/4

WOD:

AMRAP in 10 min

10 KB Swings (53#/35#)

200m run

10 Toes-to-bar



CFMG Etiquette Reminders

Whole30 Program

Setting the shoulder for the bench


 

CrossFit Mission Gorge's Whole 30 Challenge

Starts on Thursday, September 6th and ends on Saturday, October 6th, 2012. Anyone who wants to participate is welcome, all that is required is a $10 "buy in" that goes toward the top male and female "winner" of the challenge after the 30 days. The "winners" are not determined by weight-loss or body measurements, but rather by a points system, where each participant reports their points on a weekly basis. Coach Dawn and Coach Betsy will host an optional 1.5 hour Nutrition Seminar on September 6th from 5:30-7pm, but this is not required. Cost is $40 for the seminar, but again, you do not need to attend to participate. Other options during the challenge will include: a grocery store tour, a CFMG Whole 30 Cooking Class, online accountability/support/coach accessibility, and a Whole 30 "progress check" meeting at the halfway point. During the week of the Challenge Kickoff, a baseline WOD(s) will be programmed for you to perform and record results and compare to at the end of the challenge. We are very excited to take this journey with you and can't wait to see your progress! -Besty


 

2011 LCI WODs


SWOD: Snatch 2/2/1/1/1.... (your first working set should be done at 85% or more of your 1RM) You’ll have about 25 minutes to build up to a 1 RM Snatch. REST/sit down between sets!!! :)

WOD:

50 sit-ups

25 push-ups

-2 rounds for time-

(6 min cap)


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Tough Mudder, Feb 2012

 

AM vs. PM Challenge WOD

5 Ground-to-overhead (135#/95#)

10 Burpees

200m run

-5 Rounds for time-

Please post your time in seconds so we can easily score this WOD.

10 min = 600

11 min = 660

12 min = 720

13 min = 780

14 min = 840

15 min = 900

16 min = 960

17 min = 1020

18 min = 1080

19 min = 1140

20 min = 1200

 

San Diego Public Market

Muscle-ups at 10,000 Feet

Page 135 of 196

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