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W.O.D.

Open Gym

10am-1pm


The Olympic Weightlifting Club meets from 11am-1pm in the new space.

Lindsay with some excellent form during the Olympic Weightlifting Clinic. Don't forget the Olympic Weightlifting Club meets on Sundays


WOD:

Buy in: 400m run

-5 Rounds-

8 Hang Cleans (135#/95#)

10 Burpees

Cash out: 400m run

-For time-


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Free Beginner WOD at 10am

Tabata Air Squats

Rest 2 min

Tabata Burpees

Rest 2 min

Tabata sit-ups

DONE!

Tabata is 20 seconds of work followed by 10 seconds of rest for four minutes.


Sometimes, It's Hard

Killing the Fat Man: Episode 1

I would like to take this opportunity to make a special announcement. Starting June 1st Coach Betsy will begin her role as CFMG’s Manager. Both Geo and I have known about this for some time and some of you may have heard about this, but I wanted personally let you all know.

Betsy will continue to coach some morning classes, the women's only classes, and the CFMG Endurance classes, but she will also now be helping me manage and oversee the day-to-day tasks at CFMG. Betsy will also be involved in the planning and implementation of upcoming events, classes, seminars, etc. at CFMG. You can expect to see her primarily in the mornings and early afternoons, but please know you can reach her with any problems or issues you may be having at CFMG. -Coach Ian

SWOD:

Push/Split Jerks: 7/5/3/3/3 (Start at about 70% of your 1 RM) then,


Deadlift: 5/5/4/4/4 (Start at about 65% of your 1 RM)


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Nutrition 101 Class on Tuesday April 24th

CFMG Endurance Classes every Tuesday at 6pm

Ted has been in the gym working with Coach Dawn and kicking butt! Keep up the great work Ted!


SWOD:

Front Squat 4/4/4/4/4 (All sets should be done at 85% or more of your 1 RM)


WOD:

800m run

30 Sit-ups

30 Air Squats

-3 Rounds for time-

(20 minute cap)


Honey Cinnamon Ice Cream

The Importance of Pull-up Bar Training

Don't forget to get your 2012 So. Cal. Regional Tickets!

Pre-WOD Skill Practice

Your coach will help you with 15-20 minutes of skill work. Work on one or two of the following exercises:

-Kipping Pull-ups

-Butterfly Pull-ups (if you can already do 10-15+ kipping pull-up unassisted)

-Double Unders

-Muscle-ups (you can use Coach Ian's Muscle-up training protocol)


WOD

AMRAP in 5 min

7 Deadlifts (225#/135#)

14 Games standard box Jumps (24"/20")

Rest 1 min

AMRAP in 5 min

3 Bar muscle-ups (Sub = 5 Chest-to-bar pull-ups)

10 KB Swings (53#/35#)


The CFMG Olympic Weightlifting Club

Nutrition 101 Class

A Letter To My Younger Self

Get Your Mind Right


SWOD

Strict Press: Take 20 minutes to build up to a 1 rep. max.


WOD

AMRAP in 5 min

7 Burpees

7 Hang Snatches (115#/85#)

*If we have large classes we will run heats.


Nutrition 101 Class

hosted by our own CrossFit Nutrition Coach, Dawn Fletcher

Join us on Tuesday April 24th at 4:30pm for this 90 min session.


What to expect:

-Paleo & Zone block recommendations

-Guidance on everyday eating

-Pre/post workout nutrition

We highly recommend that all members of the CFMG Community attend this course. You will gain insight and education on the right nutrition for CrossFit.


This course is only $45 and is limited to 8 participants.

*Your Payment will reserve your spot in this class.


Autism Linked to Obesity in Mothers

CrossFit: The Sport of Fitness, By The Arizona Sonora News Service


 

Join us Sundays from 11am-1pm for the CFMG Oly. Weightlifting Club with Coach Jesse Malcomb. More info HERE.


50 Pull-ups

50 Push-ups

50 KB Goblet Squats (53#/35#)

50 KB Push-press (53#/35#)

800m run

50 Double unders

50 KB Thrusters (53#/35#)

50 Jumping Lunges

50 Sit-ups

-For time-

*You may switch which arm you are using for the KB Push-presses and KB Thrusters. We suggest splitting the reps evenly. For "On Ramp" just cut the reps and run distance in half.


Q&A with Ben Bergeron

Runners Shoulders

The Basics of POSE Running Techniques


OPEN GYM FROM 10 am to 1 pm

$5 Drop in for non members

Page 138 of 183

Latest W.O.D.

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04/18/2015

Clean with 3-Second Lift-Off + Jerk with 3-Second Pause in Split 60% x 3, 65% x 3, 70% x 3, 75% x 3, 80% x 3 (Emphasizing leg drive and controlled bar path during the initial pull to above the knee while demonstrating balance and control with pause in split) ...

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04/17/2015

04/17/2015

Hatch Week 3, Day 2 SWOD: Back Squat: 10 Reps @ 60% of your 1RM 10 Reps @ 65% of your 1RM 8 Reps @ 70% of your 1RM 8 Reps @ 75% of your 1RM Front Squat: 5 Reps @ 60% of your 1RM 5 Reps @ 65% of your 1RM 5 Reps @ 70% of your 1RM 5...

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4/16/2015

4/16/2015

WOD: CrossFit Main Site Workout (150409): For Time: 20 Burpees 20 Hang Squat Snatches (135#) 20 Bar Muscle Ups 20 Hang Squat Snatches (135#) 20 Burpees   Accessory: A1) Seated Dumbbell Press 10/10/10/10 A2) Bent Over Unilateral Dumbbell Rows 10/10/10/10 {youtube}oNA4OZxbKZM{/youtube} The Right Dose Of Exercise For A Longer Life 6 Mistakes For CrossFit Beginners To Avoid 3 Ways To Prevent Post-Exercise Soreness Why Do We Keep...

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04/15/2015

04/15/2015

SWOD: Hang Power Clean + Front Squat 60% x 5, 65% x 5, 70% x 5, 75% x 5, 80% x 5 (Emphasis on getting shoulders over bar, knees back with vertical shins, and straight extension through pull.) Jerk w/ a 2 Second Pause in Dip (60-70% of 1RM Jerk) 2/2/2/2/2/2 Clean Grip Deadlift 65% x...

ian - avatar ian 14 Apr 2015 Hits:65 W.O.D.

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04/14/2015

04/14/2015

Partner Mobility: Barbell Shoulder/Trap Smash SWOD: Strict Press: 65% x 10; 70% x 10; 75% x 8; 80% x 6 Partner WOD: 20 Minute AMRAP: 10 Push-Ups 10 KBS (70#/53#) 10 Overhead Static Lunges (135#/95#) 400m Run *When one partner is running 400m, the other partner completes as many rounds as possible.   Optional Finisher on Open Gym...

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04/13/2015

04/13/2015

SWOD: Hatch Week 3, Day 1 Back Squat: 8 Reps @ 65% of your 1RM 8 Reps @ 70% of your 1RM 6 Reps @ 80% of your 1RM 6 Reps @ 85% of your 1RM Front Squat: 5 Reps @ 60% of your 1RM 5 Reps @ 70% of your 1RM 5 Reps @ 75% of your...

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04/12/2015

04/12/2015

Open Gym 9am-Noon Competitor's Session 9:30am

ian - avatar ian 09 Apr 2015 Hits:40 W.O.D.

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04/11/2015

04/11/2015

  SWOD: Clean with 3-Second Lift-Off + Jerk with 3-Second Pause in Split @75% (Emphasizing leg drive and controlled bar path during the initial pull to above the knee while demonstrating balance and control with pause in split) 8/8/8/8 WOD: AMRAP in 5 Minutes 3 Deadlifts (275#) 7 Push-Press (115#) Free Intro...

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04/10/2015

04/10/2015

SWOD: Back Squat: 10 Reps @ 60% of your 1RM 8 Reps @ 70% of your 1RM 8 Reps @ 75% of your 1RM 8 Reps @ 80% of your 1RM Front Squat: 5 Reps @ 60% of your 1RM 5 Reps @ 65% of your 1RM 5 Reps @ 70% of your 1RM 5 Reps @ 70% of...

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4/9/2015

4/9/2015

Mobility: A1) Bully Stretch, 1 minute each arm A2) Shoulder Distraction, 1 minute each arm A3) Olympic Wall Squats, accumulate 2 minutes WOD: WOD #2 from the CrossFit Elysium Rumble In Paradise Baseline Test AMRAP in 15 Minutes 10 Power Snatches (135#/83# Adv.; 95#/63# Int.) 10 Burpees over the Barbell 20 Alternating Leg Pistols (40 Air Squats Int.)   {youtube}Tj9JbcgZsqc{/youtube} Functional...

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04/08/2015

04/08/2015

  SWOD: Power Clean Above Knee + Front Squat (Load by Feel) 3/3/3/3/3 Clean Grip Deadlift (80% of CDL 1RM) 5/5/5/5/5 Jerk w/ a 2 Second Pause (60-70% of 1RM Jerk) 2/2/2/2/2 Accessory: A1) 3-Way (Zottman, Strict, Hammer) DB Bicep Curls 8/8/8/8 (per arm) A2) 1 Minute Bicycle Crunches x 4   {youtube}RPj1aDZUz7w{/youtube}   Angry Outbursts Really Do Hurt Your Health YOU Be The...

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4/7/2015

4/7/2015

  SWOD: Hatch Cycle, Week #2 Day #1 Back Squat: 10 Reps @ 60% of your 1RM 8 Reps @ 65% of your 1RM 6 Reps @ 70% of your 1RM 6 Reps @ 75% of your 1RM 6 Reps @ 80% of your 1RM Front Squat: 5 Reps @ 60% of your 1RM 5 Reps @ 70% of your...

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