A+ R A-

W.O.D.

 

WOD

AMRAP in 6 min

10 Chest-to-bar pull-ups

10 Pistols

Rest 2 min

AMRAP in 6 min

15 kettlebell swings (53#/35#)

15 sit-ups

Rest 2 min

For time

800m run


Upcoming events CFMG Nutrition and Lifestyle Course, RX Jump Rope Clinic, Orange Kettlebell Club Beginner Kettlebell Seminar, CFMG Beach WODs & Cookout Potluck, Ladies Night, & Guys Night

Broad, General, and Inclusive Fitness

The Hopper

Nutrition in 60 Seconds


We like to have Fun!

 

SWOD: 1 Squat clean/5 Push or Split Jerks x 6 sets

You must pass through a full squat before you execute your push/split jerks, i.e. you may power clean and then front squat, or you may squat clean.

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WOD:

20 Seconds Alternating Jumping Lunges

10 Second rest

20 Seconds Burpees

10 Second rest

-8 Rounds, for total reps-

 

Join us on Tues. Sept 27th from 6pm-7:30pm for the CFMG Nutrition and Lifestyle Course. We highly recommend all members of the CFMG Community take this course. it is also open to the public.

Why You Should Olympic Lift

Running Economy Improves by 8% with Weight Training

Eating Like a Caveman

 

WOD

2011 Open Sectional WOD 11.2

9 Deadlifts (155#/100#)

12 Hand-lift push-ups

15 Box Jumps (24"/20")

-AMRAP in 15 min-

 

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40 Years of Insight, Part 1

Yoga for the Type-A

CFMG Endurance Team


OPEN GYM FROM 10 am to 1 pm

WOD

In honor of 9/11 we decided to do a hero workout today

Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in AL Kut, Iraq on Thursday June 8th 2006

"Daniel"

50 Pull ups

Run 400 M

21 Thrusters 95/65 lbs

Run 800 M

21 Thrusters 95/65

Run 400 M

50 Pull ups

-For Time-

 

CrossFit Mission Gorge Endurance Team is here!

Here is the link! Check it out!

We will meet this Tuesday for our first session, 6pm at CFMG.  If you are interested just show up ready to work out.  It will take place during the regularly scheduled WOD, but we will being doing a different (endurance based) workout.

 

Jason C a member here at CFMG just ran the Leadville 100.  Through CF and CF Endurance training he was able to complete this 100 Mile Race in about 29 hours.  If you see him at the gym be sure to congratulate him on this amazing accomplishment!  He sent us over some pics of the race take a look...

 


Jason Crossing Hope Pass during the Leadville 100

Below is one of the aid/rest stations during the Leadville 100


WOD

12 Min to find 1 Rep Max Hanging POWER SNATCH

12 min to find 3 Rep Max Squat Clean (touch and go from the floor)

12 min to find 5 Rep Max PUSH PRESS (from rack)


Kim and Roy getting in an Overhead Squat at Stonehenge.

Elbows High and Outside

Common Push Press Errors

Stacy's Paleo Kitchen

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

Page 138 of 157

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9/20/2014

9/20/2014

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9/19/2014

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Partner WOD: 7 Rounds for Time: 14 Handstand Push-Ups 14 Thrusters (135#) 14 Knees-to-Elbows 14 Deadlifts (245#) 14 Burpees 14 KB Swings (70#) 14 Pull-Ups Partner A will complete 7 reps of a movement, and then Partner B will do 7 reps of the same movement. Partners will move from one movement to the next.   {youtube}umm1T5_ptaQ{/youtube}   Vietnamese Inspired Chicken And...

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9/18/2014

9/18/2014

WOD: Buy in: 800m Run 21 Double Unders 7 Hang Power Snatches (95#/65#) -7 Rounds for Time- Cash Out: 800m Run How Everything We Tell Ourselves About How Busy We Are Is A Lie A History Of The Primal Movement Movement As Animation: Teaching CrossFit "By The Numbers" The topic of our second FREE CFMG 101 Session on Saturday...

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9/17/2014

9/17/2014

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9/16/2014

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WOD: Hatch Squat Program: Week 12, Day #1 Back Squat: 60%x5, 70%x5, 75%x5, 75%x5 Front Squat: 65%x5, 70%x5, 75%x5 A1) Seated Box Jumps 5/5/5/5 A2) Parallette L-Sits x 4 sets {youtube}2kMkNFRbLJQ{/youtube} {youtube}UUtcQ6TPwXAYgZ1Mcl3M1vng{/youtube} Make Your Own Luck   The topic of our second FREE CFMG 101 Session on Saturday September 27th from 10am-12pm is going to be…Kipping and Butterfly Pull-ups!...

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9/15/2014

9/15/2014

What a fine looking group of athletes from this Saturday's FREE CFMG 101 Session: The Snatch!  Stay tuned this week for more details on our next FREE CFMG 101 Session, Saturday, September 27th at 10am.   WOD: Buy In: 2k Row 9 Toes-to-Bar 6 Power Cleans (135#/95#) 3 Wall Climbs -6 Rounds for Time- Run A Mile Race...

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9/14/2014

9/14/2014

Open Gym 9am-12pm  

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9/13/2014

9/13/2014

Partner WOD: In teams of 4: Partners A|B, then partners C|D perform: 2 minutes of barbell hang to overhead Each pair selects one weight to use. Weights cannot be changed. Barbell may not touch the ground. Team may hold the bar during transitions. Weights to be used: (2) 45# plates (4) 25# plates (4) 10# plates Rest 5 Minutes (Breakdown...

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9/12/2014

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9/11/2014

9/11/2014

WOD: 800m Run 20 Deadlifts (275#/165#) 600m Run 15 Deadlifts 400m Run 10 Deadlifts 200m Run 5 Deadlifts -For Time- Finisher: Ring Dips: 10-15 reps x 4 sets {youtube}ybIjnBFpZFQ{/youtube} With World Trade Center Largely Rebuilt, New York Marks September 11th Desert Ninjas

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9/10/2014

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9/9/2014

9/9/2014

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