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W.O.D.

Labor Day Schedule: 8 am to 11 am Open Gym.  Come work on your weakness or get in a WOD you missed!

Skill WOD

10 Min of Muscle up work

(if you can not do a muscle up you can do ring dips/ring pulls/transitions or a number of other movements)

WOD

1 min Max. AbMat sit-ups

1 min Max. box jumps (24"/20")

1 min Max. Sumo-deadlift high pull (75#/55#)

-4 rounds for total reps-

Kelly working her KB Swings at the LCI and Representing with her TED HOYT T!

Paleo in a Nutshell, Part 1: Food

Sugar and Starch

SWOD

A1) Back Squat 5/5/3/3/3

A2) Plank hold, 5 sets, 45 sec each


WOD

-AMRAP in 7 min-

30 Swings (53#/35#)

20 Air squats

10 Burpees


Anthony C pushing hard on WOD #3 at the LCI

CrossFit Games Air Squat Standard

Burpee Mile

Mobility WOD: Shoulder distraction drill

1 min on each shoulder for two sets


WOD:

-AMRAP in 5 min-

7 Power cleans (95#/65#)

10 Push-press (95#/65#)

13 Overhead Squats (95#/65#)


Rest 1 min.


-AMRAP in 5 min-

6 Chest-to-bar pull-ups

12 Hand-lift push-ups


A big Congratulations to all the competitors and the top Male and Female Finishers in the Left Coast Invitational this weekend!

Top Male Finishers from the LCI

1st Dave Rice- CrossFit Pacific Beach

2nd Roy Voss- CrossFit Mission Gorge

3rd Greg Pitts-CrossFit Pacific Beach

Top Female Finishers from the LCI

1st Kathyrn Apostolin CrossFit San Diego

2nd Margaux Alvarez CrossFit Diablo

3rd Lindsay Shartz CrossFit Mission Gorge

CrossFit Kipping Pull-ups

Overhead Squat Basics

 

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Mobility WOD: Ankle Mobility

1 min. each ankle for two sets

 

WOD

Buy in: 800m Run

3 Rounds

30 Double Unders

20 Knees-to-elbows

Cash out: 800m run

-For time-

 

The Dish on Paleo Comfort Foods

Don't forget to sign-up for the RX Jump Rope Clinic at CFMG on Sept. 25th 10am-Noon. The cost is $75 which includes the custom RX Jump Rope (any choice) and the clinic. Clinic only cost is $40.


 


REMINDER WE WILL BE CLOSED TOMORROW FOR THE LEFT COAST INVITATIONAL.  Come by to show your support competition starts at 8:30 AM.  Please see parking link below for all Athletes, Judges and Volunteers!

WOD

A1) Hanging Power Snatch 6/6/4/4/4

A2) V-ups 10/10/10/10

Then,

Squat Clean and Jerk 30 Reps

(155#/115#)

Last year at the LCI!?! The event is tomorrow how will the turn out look this year!


This was the Final workout in the 2008 CrossFit Games.  It is amazing to see how this sport has progressed take a look at this video


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Best place to park for the 2011 Left Coast invitational

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

Page 139 of 156

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