A+ R A-


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.



A1) Ring Rows


A2) Strict Toes to Bar




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


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


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


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



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


Open Gym 10am-1pm

Might be a good time to work on some MOBILITY!

For those of you still working on getting your first muscle-up checkout this article. There is a great three week muscle-up training program at the end.


CFMG Athletes Chris, Xuan, Lara, and Brandon in Yosemite, CA

We have sold out of Male spots for the Left Coast Invitational, but we still have some female spots to fill. We had to close down registration temporally but it should be open right now. If you're a female CrossFitter come participate in CFMG's LCIIf we do not sell out the female spots we'll open up a few more spots for males. Thanks to everyone who has already registered.

Some of the athletes from the 2010 Left Coast Invitational


In teams of two complete the following:

-AMRAP in 8 min-

200m run

Max OHS (95#/65#)

Rest 5 min

-3 rounds for time-

15 pull-ups

400m run

15 burpees

For the 8 min AMRAP one partner runs while one partner executes OHS. When the runner completes the 200m run the partners will switch. Your score will be the reps both partners have completed in the OHS.

For the 3 round WOD BOTH PARTNERS WILL COMPLETE 3 ROUNDS. Only one partner will work at a time. As soon as a partner finishes a round, the next partner may begin. Partners must alternate back and forth


The 2010 Left Coast Invitational, San Diego Strong Moms

Tweaking the Overhead Squat: Dislocates, Reaching Back, Grip Width and Mobility Drills

Origin of the Burpee


A1) Power Cleans 3/3/3/3/3

A2) Max Box Jumps in 1 min (24"/20") x 4

(score for box jumps = lowest amount of reps completed in a given set)


Dim lights Embed Embed this video on your site



KB swing for 30 sec. (53#/35#)

rest 30 sec.

KB swing for 1 min.

rest for 30 sec

KB swing for 1.5 min

rest for 1 min

KB swing for 1.5 min

rest for 1 min

KB swing for 1 min

rest for 30 sec.

KB swing for 30 sec.


-For reps-

Don't forget to sign up for The CFMG Nutrition and Lifestyle Course this month!


What's in YOUR cooler?

CrossFit Box Jumps

Coach Ian Box Jump, this is an oldie :)

How often do you use a foam roller? Need some foam roller exercises? Checkout this LINK.


Buy in: 40 Double unders

5 Push-press (135#/95#)

10 Pull-ups

15 Push-ups

-5 rounds-

Cash out: 40 Double unders

-For time-


The Shoulder, Kelly Starrett

World Records for Push-ups

Rob Orlando Lifetime PR Press (245#) @ 185# (June 2010)

Page 139 of 150

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