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W.O.D.

Join us today at 6pm for the CFMG Nutrition and Lifestyle Course


WOD

20 Hand-lift push-ups

30 Double Unders

200m run

20 burpees

30 sit-ups

200m run

-AMRAP 20 min-

 

CrossFit Kids starts back up today!


The Most Dangerous Man in Endurance Training

Burpee Demo

The 400,000 Hour Body

 

Open Gym 10am-1pm

Saud at CrossFit Central London

MWOD

Shoulder Range

Couch Stretch (about 2.14 into the vid)

WOD

Buy In: 50 Wall Ball (20#/14#)

20 Hanging Power Snatch (95#/65#)

20 Push Ups-(hand lift at bottom)

60 Double Unders

3 Rnds

Great Story of Strength- Boy with a Backwards Foot

CrossFit Sports Series 5K-Big Prize Money

 

Free 10 AM WOD

200 M Run

10 KB Swings

5 Burpees

10 Air Squats

12 Min AMRP

Checkout CFMG on the CrossFit Affiliate page!


Strength WOD

10 Min to find your 1 Rep Max Power Clean

WOD

800M Run

30 Squat Cleans

800M Run

-For Time-

We realize there is no weight next to the 30 Cleans we are letting you decide that today.  RX will be whatever you put on your bar.  Our reasoning behind this is to let you push yourself and experiment with what weight you can handle.  Judging by the amount of reps what do you think would be a good weight? The coaches will be around to help you decide and encourage you to increase or decrease.


 

Helen Meets Grace, Tomorrow

Rough Days

Mark Rippetoe on Cleans

Today we say "goodbye", temporarily, to Trevor. He is headed out of country for 6-7 months. Trevor, you will be missed while you are gone. Stay safe and we'll see you again soon.

 

WOD

A1) Ring Rows

6/6/6/6/6

A2) Strict Toes to Bar

5/5/5/5/5

 

Then,

In 3 Min

15 Sit ups

15 KB Swings (53#/35#)

Max Push Press (115#/85#)

Rest 1 Min

4 Rnds

Score = total Push Press


Ring Rows

And you think 135#/95# is heavy for Lunges

SWOD

Front Squat 3/3/2/2/1/1

WOD

8 Min AMRP

1 Double Under

1 Burpee

2 Double Unders

2 Burpee

......

Score = how far you get up the ladder

Example, you get to round 15 but only get through the doubles your score would be 15+15 Doubles

If you can not do double unders just multiply the singles by 2 to make counting easier 4 Burpees 8 singles 5 Burpees 10 singles

 

Check out our latest Interview for the LCI Here!

 

Workout at Cowles Mountain last Spring, making that 53# look heavy.  Mark, John P and Trevor you guys have made some great improvements because of consistency, hard work and dedication over the past few months, keep it up!

Helen Meets Grace, July 16th


Think about your position during your push ups!

Human Weight Lifting

It Summer Time get Hydrated

WOD

200M Run

15 Box Jumps (20'-Male and Female)

AMRP 7 Min

Rest 5 Min

9 Snatches (135#/95#)

12 KB Swings (70#/53#)

AMRP 7 Min

Weighted Push ups!

 

CrossFit Endurance- Cycling Seminar

Hip Flexor and Beach Running

Runners Leg and Hip Extension

WOD

"Angie"

100 Pull ups

100 Push ups

100 Sit ups

100 Air Squats

-For Time-

movements must be done in order, hands should not RIP!

 

OFFICIAL LCI WEBSITE- we will post news and information here regarding the event! Check it out and spread the word.

Ian, Mark, Geo Tami, Trevor, and Andrew with Ted and his Wife Julie during the San Diego Blood Bank 5K Yesterday!

 

Chris Spealler on Angie

Quest to 100 Consecutive Pull Ups

Posted this a few weeks ago but always good to refer to- No Blister Pull-Up Grip

Page 138 of 150

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7/25/2014

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7/23/2014

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Congratulations to CFMGers Darren and Barbara on their engagement! SWOD: Hatch Squat Program Week #4, Day #1 Back Squat: 65%x8, 70%x8, 80%x6, 85%x6 Front Squat: 70%x5, 75%x5, 80%x5, 85%x5 Finisher: Barbell Roll-Outs: 10/10/10/10 {youtube}3pUiUufCzGI{/youtube}   How To Perfectly Load A Dishwasher New Whole 30 Program Rules: Welcome Back, Potatoes Competition Preparation: Don't Forget The Details

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7/22/2014

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SWOD: Strict Weighted Pull-Ups: max reps x 3 sets WOD: 15 V-Ups 10 Single Alternating Arm DB/KB Snatches + Overhead Static Lunge (53#/35#) 15 Push-Ups -3 Rounds for Time- (10 min cap) Post WOD: Muscle-Up Progressions   How Finalist Kacy Catanzaro Trained For "American Ninja Warrior" 5 Out Of The Box Ways To Make Your Child Listen Asian Cauliflower Fried Rice James...

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7/21/2014

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SWOD: 2014 LCI Individual Athlete Clean and Jerk Ladder 135#/85#145#/95#155#/105#165#/115#175#/125# (Advanced Athletes Start Here) 185#/135#195#/145#205#/155#215#/165#225#/175# 235#/185#245#/195#255#/205# “Competitors will attempt to complete two clean and jerks within 50 seconds. One point is awarded for the clean, and another for the jerk. Athletes can score up to 4 points at each station. There will be a...

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7/20/2014

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7/19/2014

7/19/2014

SWOD: Barbell Bent-Over Rows 12/12/12/12 WOD: 5 Deadlifts (245#/185#) 10 Bar Dips 15 Unbroken Double Unders -5 Rounds for Time- (10 minute cap)   Free Intro WOD at 10am Skill: Push-Jerk WOD: 6 Push-Jerks (45#) 8 Burpees 10 Static Lunges 12 Sit-Ups 200m Run -AMRAP in 15 Minutes-   {youtube}Rpd2Vam5JHw{/youtube} {youtube}OLyg_9iK7To{/youtube} Oven Roasted Tomatoes Should You Refrigerate Your Eggs?

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WOD: 6 Bar MUs (Sub = 6 CTB Pull-Ups) 8 Alternating Leg Pistols 10 Power Cleans (135#/95#) 200m Run -5 Rounds for Time-   C.J. Cummings, 14 Years Old, Is America's Next Great Weightlifter Paleo: Is It Right For Kids? {youtube}4NAKD-5c89Y&list=UUtcQ6TPwXAYgZ1Mcl3M1vng{/youtube}

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7/17/2014

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SWOD: Hatch Squat Program Back Squat: 60%x10, 65%x10, 70%x8, 75%x8 Front Squat: 60%x5, 65%x5, 70%x5, 70%x5 Finisher: Tabata V-Ups The Hatch Squat Program is a twelve week cycle CrossFit Mission Gorge began on July 1st that requires us to squat twice per week. The weights are all based on certain percentages of your current...

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7/16/2014

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7/15/2014

7/15/2014

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