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W.O.D.

For our newer members who haven't completed CFMG's Foundations Course we will be meeting this Saturday (6/2) from 11am-1pm. Please come if you can make it!



Benchmark Friday!

"Nancy"

400m run

15 overhead squats (95#)

-5 rounds for time-


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What is Benchmark Friday?

The Overhead Squat

Optimizing the overhead Squat

The Effects of Mental Imagery on Athletic Performance

The CrossFit Endurance class will no longer meet on Thursdays starting next week.


2012 Memorial Day "Murph" WOD


*Skill practice:

1) Work on kipping pull-ups. If you use a band try to use one with less assistance. If you can do 15-20 unassisted kipping pull-ups, work on butterfly pull-ups. For either pull-up variation do 4-5 sets of 8-10 reps.

2) Work on *muscle-ups. If you have muscle-ups do 4-5 sets of 5-6 reps. If you don't have muscle-ups work on kipping from the rings, ring dips, etc. *See Coach Ian's muscle-up training protocol on the bulletin board near the water fountain.

*You will be allotted 20 minutes for this skill practice. Rest accordingly between sets.


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Fast forward to 4:15 for some muscle-up pointers


WOD:

AMRAP in 6 minutes

Buy in: 400m run

20 Sit-ups

30 Double unders (sub = 60 single unders)


Paoli"s Muscle-up Progression: Part 1

Butterfly Pull-up Instruction

The Red Meat Scare: Get The Truth!



Which is the ideal position?


SWOD:

Hang power snatch: 2/2/2/2/2 (All sets should be done at 85% or more of your 1 RM) then,

Overhead squats: 2/2/2/2/2 (All sets should be done at 85% or more of your 1 RM)

*Rest about 2 minutes between all sets


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Are you planning on participating in an endurance event soon, or in the future? Come train tomorrow (6pm-7pm) with CFMG's CrossFit Endurance Team!

Lose Fat with Short Rest Intervals, Get Powerful with Longer Ones

The Sport of Fitness: SoCal

Post Helen meets Grace!


Benchmark Fridays!

Beginning this Friday (6/1) we will be starting our Benchmark Fridays! This will happen all through the month of June, please plan your recovery days accordingly. Be prepared to be placed into heats on Fridays, as we are expecting large turnouts.

Why are we doing this?

Well for starters, if you have never completed a Benchmark WOD this will be a great opprotunity. You'll be able to record your results down to use at a later date to assess your progress, just like a fitness evaluation or assessment.

If you have completed the Benchmark WOD we program you should come in ready to beat your old time/score. This will be an assessment of how much you have improved since the last time you completed the Benchmark WOD. Remember, if you scaled the WOD last time but complete the WOD as prescribed, or closer to prescription, then your time/score may not improve.

Read this piece from the CrossFit Journal about a few of the CrossFit Benchmark WODs. It offers the best explaination on why we do these WODs: "First, these workouts, being exemplars of the CrossFit ideal, give us opportunity to lay bare some of the possibly unseen considerations and details we weigh in our programming design. Second, these six workouts introduce a series of workouts that will serve to measure and benchmark your performance and improvements through repeated, irregular, appearances in the “Workout of the Day”. The workouts intended as benchmarks will be readily distinguished from other Workouts of the Day by their being given, in each instance, a female name."

Be sure to checkout all the Benchmark WODs on CrossFit.com


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*Pre-WOD:

A1) Max. unbroken wall ball shots (20#/14#) x 3 sets (post total reps completed to whiteboard)

A2) V-up sit-ups, 20 reps x 3 sets

*You'll be given 15 minutes to complete A1 and A2.


WOD:

AMRAP in 7 min

12 KB Swings (53#/35#)

8 Double push-up burpees

4 Front squats (185#/135#)


John Gilson on the Growth of CrossFit

The King of Exercises: The Squat

Paleo Crunch

Don't forget that today is Memorial Day!


CFMG will be closed today. If you want to train give this WOD a try:

-OTMEM for 15 min-

5 Burpees

10 Sit-ups



Open Gym 9am-Noon

Oly. Lifting Club Noon-2pm

NO CLASSES TOMORROW.

8am Class Only today!

-CFMG will be closed this coming Monday (5/28) in observation of Memorial Day. Don't forget about our Memorial Day "Murph" Party TODAY! We will only be holding the 8am class this Saturday (5/26)

-We will not be holding the Saturday Foundations Session until 6/2.


Read about Lt. Michael Murphy HERE

 

WOD:

AMRAP in 15 min

400m run

10 Deadlifts (225#/135#)

10 Bar facing burpees

Happy Birthday Coach Betsy!

-CFMG will be closed next Monday (5/28) in observation of Memorial Day. Don't forget about our Memorial Day "Murph" PartyWe will only be holding the 8am class this Saturday (5/26)

-We will not be holding the Saturday Foundations Session until 6/2.


SWOD: Hang Power Snatch 3/3/2/2/2 then,


A1) DB or KB bent-over rows 12/12/12/12/12

A2) Strict pull-ups 8/8/8/8/8

Rest 30-45 seconds between sets

Page 137 of 188

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