A+ R A-

W.O.D.

WOD

200 M Run

12 Push Press (115#/85#)

14 Box Jumps (20/24)

16 Double Unders (64 Singles)

20 Min AMRP

Michele R. From Paleo Princess will be here on Saturday for the Left Coast Invitational cooking up some great Paleo food options for the Athletes and Spectators.  Bring cash if you want some good food!

Best place to park for the 2011 Left Coast invitational

CrossFit is a Way of Life

The Ab Hancer

Box Jump Variations

WOD

Back Squat

12/1/15/1/18/1

#'s for 18 and 1 will be posted on the whiteboard

Then,

2 Min Hanging Power Clean (135#/95#)

2 Min Toes To Bar

2 Min Ring Dips

2 Rnds

-Count total Reps-

 

The physical and social benefits of CrossFit have been written about many times in this and other blogs.  One consistent drawback however is the hassle we go through when eating out at a restaurant; seemingly every dining experience involves compromising our lifestyle by having a “cheat” meal or making substitutions to the consternation or downright ire of your server.  That is all about to change; Alberto Mestre, the owner of Candelas Coronado, is partnering with Marc Homan of CrossFit Endurance to bring a host of Paleo friendly items to the menu.  For those who have not been there, Candelas Coronado (1201 First St, Coronado, CA 92118) is a beautiful location looking across the bay to San Diego.  The chef, Eduardo Baeza, put together a series of dishes that are Paleo friendly and taste out of this world.

What does this mean for members of CrossFit Mission Gorge?  Candelas’ has offered a 20% discount for gym members from now until September 18th, 2011. When you order let your server know you are from CrossFit Mission Gorge then sit back and enjoy a wonderful dining experience without having to compromise your nutrition goals or fight with your server.

The menu includes:

Raspberry Salad $ 9.00

A Salad of Hard Boiled Eggs, Asparagus, Artichoke Heart, Baby Tomatoes, Lettuce, Shredded Coconut and Raspberry with a Basil Vinaigrette Dressing

Ensenada $ 14.00

Scallops, Smoked Salmon topped with Avocado marinated with Lime Juice, Onion, Jalapeño and Parsley.

Paleo Burrito $ 9.95

Burrito filled with Chicken done with Peppers, Onion and Guacamole wrapped in thinly sliced Jicama served with either a spicy Habanera or a mild Huajillo Chile Salsa

Avocado soup $ 9.00

Chilled Soup made from Beef Stock, Avocado a dash of Heavy Whipping Cream and topped with Green Beans and Almond Slices.

Crab Ceviche $ 16.00

Tomato, Onions, Cilantro & Jalapeño in Tomato & Lime Juice served in a half Avocado shell.

Paleo Tacos $ 12.00

Duck Street Tacos done with Pineapple, Onion and Cilantro, with the traditional Corn Tortilla replaced with thinly sliced Jicama. Complemented with a cactus salad with Onion, Tomato in an Oil & Vinaigrette Basil dressing topped with bits of Chicharron (Fried Pork Rind).

Filete Tlaxcala $36.00

Filet in Huajillo sauce with Bacon wrapped Baby Asparagus and Chayote topped with a Bacon, Asparagus and Cauliflower Mash.

Coconut Crème Brule $8.50

Made from Coconut Milk, Eggs, Shredded Coconut and a dash of Honey topped with fresh Raspberries and a spring of Mint.

Written by: Marc Homan

John and Joe working through some pull ups

Best place to park for the 2011 Left Coast invitational

Muscle up Record?

CrossFit Park City- Ring Dips Explained

Best place to park for the 2011 Left Coast invitational

THE GYM WILL BE CLOSED THIS SATURDAY DUE TO THE LEFT COAST INVITATIONAL WE ARE HOSTING! We will post a WOD.  If you are free and want to come cheer on your friends you are welcome to come down! Competition kicks off at 8:30 AM

WOD

Shuttle Runs

5 Rnds

Rest 1 Min Between Rnds, Score = Total Time

Rest 5 Min then

12 Deadlifts 185#/135#

12 Burpees

AMARP 8 Min

 


Random Meals and School Lunch Ideas- Everyday Paleo

Jill Spealler comments on her Games Experience

Below is a link to an article by Blair Morrison.  He was a competitor at the 2011 CF Games and he runs a site called Any Where Fit.  He is a big proponent of fitness and chooses to do most of his workouts outside in the elements.  He is a great writer and has put together an interesting piece about fitness and what it means.  Take sometime to sit down, read and absorb this article. 

Fitness is...

"So, essentially, the gym becomes a refuge. Here we have control over our decisions, we make progress every day, and we do it for ourselves. It’s a one-hour vacation from “real” that we need to take and appreciate. Which is why I can never understand why people are afraid of it. Don’t dread this hour, take pleasure in it!"

-Blair Morrison

WOD

 

In Teams of Two, one person working at a time Complete the Following

50 Pull ups

50 KB Swings (53#/35#)

40 Pull ups

40 KB Swings

30/30/20/20/10/10

 

Rest 3 Min

 

50 Thrusters (95#/65)

50 Hand Lift Push Ups

40 Thursters

40 Hand Lift Push Ups

30/30/20/20/10/10

 

Alison's Baby Shower


Finished with Pride: Blair Morrison

Workout outside the Box

Thrusters



 

Pregnant & Strong!

 

WOD

15 Kettlebell Swings (53#/35#)

200m run

30 Box jumps (24"/20")

200m run

15 Kettlebell sumo deadlift high pulls (53#/35#)

-3 rounds for time-

 

Free Beginner WOD at 10am

10 Push-ups

10 Air squats

10 Kettlebell Swings

200m run

-AMRAP (As Many Rounds As Possible) in 12 min-


One of our members here at CFMG is Running the Leadville Trail 100 this weekend! Yes a 100 Mile race!  Jason C has been training hard for the past few months using CrossFit and CrossFit endurance programming to prepare for this race.  He has recently met with Coach Dawn Fletcher for some last minute race adjustments and mental preparation.  Be sure to ask him about it when you see him next! We placed a course description and link to the event below.

The 100 Mile back and out course is in the midst of the Colorado Rockies Low point 9,2000 feet, high point is Hope Pass at 12,600 feet. Majority of the race is on forest trails with some mountain roads. Click here for more information on this amazing race!

 

The Whole9 Seafood Trifecta

Rest Days!

 

 

Open Gym 10am-1pm

Don't forget next Saturday is the 2011 Left Coast Invitational!

WOD

"Bear Complex"

Complete 7 sets of the following sequence

1 Power clean

1 Front squat

1 Push-press

1 Back squat

1 Push-press

-5 rounds-

You can pick the weight you want to use for each round. You may increase or decrease the weight as you move through the rounds. We will post the heaviest weight you use for a given set. Jerking is acceptable as are squat cleans. You can even deadlift and then hang clean. The squats and push presses can be distinct or combined into thrusters, but you can not receive the clean in a squat clean and go directly into a thruster, you must stand first

Rest as much as you need between rounds. You can rest during the set too as long as you are not resting on the ground, even to re-grip.


Dim lights Embed Embed this video on your site

 

Fight Gone Bad 6, Special Operations Warrior Foundation

Are Oats Healthy?

 

WOD

15 Hanging Power Cleans (95#/65#)

30 Double Unders (Substitution = 90 Singles)

-AMRAP in 4 min-

 

Rest 2 min


5 Strict pull-ups*

10 Shoulder to overhead (95#/65#)

15 Burpees

200m run

-5 Rounds for time-

 

*For strict pull-ups try to keep your body as rigid as possible, or even put yourself in a hollowed-out position. There should be no movement from the lower body.

 

The Science of Practical Application

101 Revolutionary Ways to be Healthy

Squat and Sprint




Page 138 of 155

Latest W.O.D.

Prev Next

9/2/2014

9/2/2014

SWOD: Strict Press 5/5/4/3 WOD: 6 Minute AMRAP 8 Shoulder to Overhead (135#/95#) 10 KB Swings (70#/53#) 12 Double Unders (24 Singles) -rest 2 minutes- 6 Minute AMRAP 8 Power Cleans (135#/95#) 10 Burpees 12 Double Unders (24 Singles) -rest 2 minutes- 6 min AMRAP 4 Power Cleans
(135#/95#) 6 Shoulder to Overhead (135#/95#) 8 Burpees 10 KB Swings
(70#/53#) 12 Double...

ian - avatar ian 31 Aug 2014 Hits:134 W.O.D.

Read more

9/1/2014

9/1/2014

Please note our Labor Day Holiday Hours for Monday, September 1st: There will be classes at 8am, 9am, and 10am only. Partner WOD: Partner A: 400m Run Partner B: Hang C&J (135#/95) until Partner A returns -partners switch and perform same sequence- Partner A: 400m Run Partner B: Back Squats from the floor (135#/95) until Partner...

ian - avatar ian 28 Aug 2014 Hits:113 W.O.D.

Read more

8/31/2014

8/31/2014

Open Gym 9am-Noon Please note our Holiday Hours for Monday, September 1st: There will be classes at 8am, 9am, and 10am only.

ian - avatar ian 28 Aug 2014 Hits:30 W.O.D.

Read more

8/30/2014

8/30/2014

Please note our Holiday Hours for Monday, September 1st: There will be classes at 8am, 9am, and 10am only. Skill: Power Snatch Practice for 15 minutes WOD: EMOM for 12 minutes Odd Minutes: 4 Power Snatches Even Minutes: 8 Lateral Burpees Over the Bar   Free Intro WOD at 10am Skill: Push-Press WOD: 5 Push-Press 10...

ian - avatar ian 28 Aug 2014 Hits:88 W.O.D.

Read more

8/29/2014

8/29/2014

SWOD: Hatch Squat Program: Week 9, Day 2 Back Squat: 65%x5, 75%x5, 75%x5, 75%x5 Front Squat: 65%x5, 65%x5, 65%x5, 65%x5 Finisher: A1) 200m Sprint on the Rower x 3 sets A2) 20 Strict Ring Push-Ups x 3 sets   {youtube}m8GZlHJulc8{/youtube} 17 Tips For Getting Better At Rowing 7 GIFs That Will Convince You Just How Scary The...

ian - avatar ian 28 Aug 2014 Hits:84 W.O.D.

Read more

8/28/2014

8/28/2014

Skill: Handstand Walk Practice for 10 minutes WOD: 20 Burpee Box Jump Overs (24”/20”) 15 HSPU 600m Run 15 Burpees Box Jump Overs 10 HSPU 400m Run 10 Burpee Box Jump Over 5 HSPU 200m Run -For Time- (15 min cap)   Finisher: 20 KB/DB Walking Lunges x 4 Sets CFMG is excited to add Dan Demory to our staff as a...

ian - avatar ian 27 Aug 2014 Hits:108 W.O.D.

Read more

8/27/2014

8/27/2014

WOD: 1 Min. 15 GHD Sit-ups 1 Min. 10 Deadlifts (225#/135#) 1 Min. 20 Pull-Ups 1 Min. 10 Strict Bar Dips 1 Min. 50 Double Unders (sub = 75 single unders) -3 Rounds-   Please Vote on the Topic for our Next FREE CFMG 101 Session! (Saturday, September 13th from 10am-12pm) Paleo Lunchbox Ideas Back To School: The 70's Versus...

ian - avatar ian 25 Aug 2014 Hits:190 W.O.D.

Read more

8/26/2014

8/26/2014

SWOD: Hatch Squat Program: Week 9, Day 1 Back Squat: 60%x5, 70%x3, 80%x2, 90%x2, 95%x1 Front Squat: 65%x5, 75%x4, 80%x4, 85%x4 Finisher: 45-60 sec. weighted “around the world” planks x 5 sets   Kale Salad with Figs, Prosciutto, and Walnuts Why LeBron James Is Suddenly Skinny Yoga Makes You A Quicker, Better Thinker

ian - avatar ian 25 Aug 2014 Hits:179 W.O.D.

Read more

8/25/2014

8/25/2014

WOD: Score is total reps of the following barbell complex: 1 Deadlift (135#/95#) 1 Hang Clean 1 Shoulder to Overhead 6 minutes each round; 3 minutes of recovery between rounds Round #1: Row 600m, then complete AMRAP of the barbell complex -rest 3 min- Round #2: 60 Wall Ball Shots (20#/14#), then complete AMRAP of...

ian - avatar ian 24 Aug 2014 Hits:208 W.O.D.

Read more

8/24/2014

8/24/2014

Open Gym 9am-12pm

ian - avatar ian 22 Aug 2014 Hits:88 W.O.D.

Read more

8/23/2014

8/23/2014

CFMG Is Closed Today! Come join us at La Jolla Shores for a Beach WOD and Paleo Cook Out! Meet at the park at 10:30am (we will have a CFMG tent and table) WOD will take place on the beach at 10:45am Paleo Potluck to follow (please bring a dish to share; grill...

ian - avatar ian 22 Aug 2014 Hits:102 W.O.D.

Read more

8/22/2014

8/22/2014

SWOD: Hatch Squat Program: Week 8, Day 2 Back Squat: 65%x5, 65%x5, 70%x5, 70%x5, 70%x5 Front Squat: 60%x5, 60%x5, 60%x5, 60%x5 WOD: 1/Arm KB Push-Press 1/Arm KB Row 1/Leg KB Static Lunge* -6 Minute AMRAP- *Add 1 rep per limb after every round (2,2,2; 3,3,3; 4,4,4…)   How To Analyze Which Of Your Lifts Need Attention Amazing Grace {youtube}0z_uKXkm_YA{/youtube}

ian - avatar ian 21 Aug 2014 Hits:131 W.O.D.

Read more