A+ R A-

W.O.D.

WOD

10 Min of Hand Stand Push Up Work

(if you can not do a Handstand push up there are plenty of progressions we have for you today to work on)

then,

Buy in: 10 Muscle ups (sub= 20 pull ups 20 strict push ups-no peeling)

40 Double Unders (160 Singles)

30 Box Jumps (24/20)

20 KB Swings (53#/35#)

3 Rnds

Buy in: 10 Muscle ups (sub= 20 pull ups 20 strict push ups-no peeling)


Achieving the Muscle Up

Masters and the CF Games

WOD

Back Squat 3/3/2/2/1/1

then,

100 M Run

15 Air Squats

100 M Run

10 Burpees

6 Rnds

 

Erin getting ready for some heavy front squats during the LCI

 

Two Great Seminars This Month

1) Saturday Sept. 24th we will be holding an Intro to Kettlebell seminar (this event is open to the public) hosted by the Kettlebell Club of San Diego. This seminar will be led by Jason Dobly of Orange Kettlebell Club, and the POC for this seminar of Luis Cortes ( This e-mail address is being protected from spambots. You need JavaScript enabled to view it ). This is a three hour long seminar and we will be offering two seperate sessions, the first from 9am-Noon and the second from 1:30pm-4:30pm.

What will be taught :

What Kettlebell is

What makes it unique

How to pick it up

How to safely work with momentum

How to maintain your equilibrium


Movements:

Deadlift

Two handed swing

One hand swing

Clean

Press

Sntach


This Seminar is offered at a reasonable price of $97 -or- $48.50 (50% off) for LEO, Military, Firefighters, and CFMG members.

Please RSVP for this event with Luis ( This e-mail address is being protected from spambots. You need JavaScript enabled to view it ). Also let him know if you are eligable for the 50% off.


2) Sunday Sept. 25 we will be holding a RX Jump Rope Clinic (this event is open to the public) hosted by the RX Jump Rope Team. This Clinic will run from 10am-Noon.

Points covered:

Basic jump rope theory and mechanics (Minimizing Variables)
Bounding efficiency
Proper posture and alignment
Timing and Tempo
Turning mechanics, i.e. Elbows to wrists, dominant and non-dominant tendencies
Rope Tension and Proper Spacing

A lot of time will be spent on building the foundation and honing sound technique and thought processes. Each participant will also be filmed to give them visual feedback on the spot. 

Participants will be doing a ton of jumping, single unders, drills, and double unders. Participants are encouraged to be "rested" for this clinic. 

The cost is $75 which includes the custom RX Jump Rope (any choice) and the clinic. Clinic only cost is $40. Payments will be taken on the day of the event. 

Side-notes:
-We need a minimum of 10 participants and there is a cap of 30 participants. 
-The clinic may run a bit longer depending on the class size and/or need.


Kendrick Farris vs 583#....Squat

Carl Lewis POSE Running

Extra Credit today for these Burpees

WOD

"DT"

12 Deadlifts (155#/105#)

9 Hanging Power Clean (155#/105#)

6 Push Jerk (155#/105#)

5 Rnds

Michele in the LCI with a Sumo Deadlift Super High Pull!

 

We are holding an RX Jump Rope Clinic at CFMG on Sept. 25th 10am-Noon. The cost is $75 which includes a custom RX Jump Rope (any color or cable) and the clinic. Clinic only cost is $40. This course is geared towards CrossFit and will help improve your double unders for sure. Dave Newman the creator of the RX Jump Rope will running the course! Let us know if you want to reserve a spot today! Please pay with cash or check to reserve a spot.

 

Getting Stronger and Faster


Holmberg on DT

Happy Labor Day!

Today there will be open Gym from 8am to 11am

Come in and work your weakness or attack a WOD you have been waiting to try!

 

 

John R at the LCI



A little photo shop job by one of Mark Lin's members at CF 858, taken from the LCI


What is Labor Day

Elizabeth Akinwale

 

Open Gym Today: 10am-1pm

Labor Day Open Gym Hours: 8am-11am

 



 

WOD

1 Ground-to-overhead (155#/115#)

1 Round of "Cindy"

2 Ground-to-overhead

1 Round of "Cindy"

3 Ground-to-overhead

1 Round of "Cindy"

4 Ground-to-overhead

1 Round of "Cindy"

5 Ground-to-overhead

1 Round of "Cindy"

4 Ground-to-overhead

1 Round of "Cindy"

3 Ground-to-overhead

1 Round of "Cindy"

2 Ground-to-overhead

1 Round of "Cindy"

1 Ground-to-overhead

1 Round of "Cindy"

-For time-

 

"Cindy" = 5 pull-ups, 10 push-ups, 15 air squats

 

FREE Beginner WOD at 10am

As Many Rounds As Possible (AMRAP) in 12 minutes

5 AbMat sit-ups

10 Push-ups

15 Air Squats

200m run

 

"Cindy" Prep

Paleo Milk Shake

 

SWOD

A1) Hang power snatch 5/5/3/3/3

A2) Toes-to-bar 10/10/10/10


WOD

500m row

-For time-

 

Geoff on the Front squat with Reg hitting some burpees on the back ground.  Matt, Jenny and Jesse all hard at work judging!

Hang Power Snatch

Rowing Technique

Labor Day Schedule: 8 am to 11 am Open Gym.  Come work on your weakness or get in a WOD you missed!

Skill WOD

10 Min of Muscle up work

(if you can not do a muscle up you can do ring dips/ring pulls/transitions or a number of other movements)

WOD

1 min Max. AbMat sit-ups

1 min Max. box jumps (24"/20")

1 min Max. Sumo-deadlift high pull (75#/55#)

-4 rounds for total reps-

Kelly working her KB Swings at the LCI and Representing with her TED HOYT T!

Paleo in a Nutshell, Part 1: Food

Sugar and Starch

Page 136 of 154

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8/26/2014

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8/25/2014

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8/22/2014

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8/21/2014

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8/20/2014

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8/19/2014

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SWOD: Week 8, Day #1 Hatch Squat Program Back Squat: 65%x5, 70%x5, 75%x5, 80%x5 Front Squat: 60%x5, 65%x5, 65%x5, 65%x5 WOD: 7 Minute AMRAP 7 Thrusters (95#/65#) 21 Double Unders

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Today, there will be Open Gym from 6:30am-12pm.  We will then continue a regular schedule for the day, beginning with the Noon class.   Skill: Work on the muscle-up progression or practice your strict muscle-ups. WOD: 400m Run 14 Toes-to-Bar 12 Burpees 10 Pistol Squats -5 Rounds for Time-

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