A+ R A-

W.O.D.


SWOD: Deadlift 4/4/2/2/2

(You should be aiming to hit above 90% of your 1 RM on the first set of 2 reps)


WOD:

Tabata Air Squats

rest 2 min

Tabata Push-ups

Tabata is a 4 minute drill consisting of 20 seconds of max. effort for a particular movement (see above) followed by 10 seconds of rest. Your score will be the lowest amount of reps you complete within any 20 second period.


Competitor Finisher:

Complete this 5 minutes after the WOD above

100 Double Unders

20 Pull-ups

-2 Rounds for time-

*For those of you who are competing this coming year in the CF Open Sectional, you will occasionally see us prescribe these "Competitor Finishers". These can/will be done on your own, and we are trying to set these up so you don't interfere with the next class. For these "Competitor Finishers" you should not be scaling the loads or the movements, as you will not be able to scale during the CF Open Sectional.


"Eggs in a Nest" (courtesy of PaleoFood.com)

This simple variation on baked eggs seems like something kids would get a kick out of because it looks like an egg in a nest when done. They're quick and easy to make but require 1 cup ramekins or other small oven safe dishes to bake the eggs in.

For each nest:

2 green onions

1 egg

olive oil or other fat to grease dish with

salt and pepper

1/2 chopped tomato

Directions:

Preheat oven to 350. Grease dish generously, add salt and pepper to taste and set aside. Cut the whites off the green onions, set the green tops aside. Chop the whites. Saute' the green tops and chopped whites in a small amount of oil or in a non-stick pan until wilted. (Alternately, you can put the green onions in a microwave safe dish and microwave for 30 seconds or so, depending on your machine, until the onions are wilted.) Place the onions in the ramikin and make a hole in the center to form the "nest". Break egg into the hole. If desired, add a little oil on top to keep the top of the egg from drying out. Place cup in a shallow baking pan filled 1/2 inch deep with water. Bake for 15 minutes or until top of egg is opaque and firm looking. Garnish with tomato and enjoy.

Variations: Place a lightly cooked slice of bacon in the bottom of the cup before filling with onion. Use other slightly cooked veggies to make the nest, such as spinach or curried onions, tomatoes and okra.


Thanksgiving Schedule:

  • Wednesday Nov. 23 = No 7pm class
  • Thursday Nov. 24 = No Classes
  • Friday Nov. 25 = 10am and Noon Only
  • Satuday Nov. 26 = Normal Schedule
  • Sunday Nov 27 = No Open Gym

 

24 Hour WOD at CFMG for Toys for Tots

Metabolic Conditioning

Tabata Air Squats

WOD

OPEN GYM from 10am to 1pm GET IN HERE

Drop ins are Welcome- $5

Partner WOD

Ground to Overhead (95#/65#)

AMRAP 4 Min

(team gets one bar and partners can divide reps any way they choose)

Rest 2 Min

Partner WOD part #2

50 Air Squats

25 Burpees

25 Should to Overhead (95#/65#)

50 Sit ups

2 Rnds

(the partner who is resting must hold 45# or 25# pound plate over their head while the other person works, if the plate is not overhead then the other person can not work) KEEP YOUR CORE ACTIVE AND TIGHT

Reps can be broken up anyway you choose, only one person working at a time

The image on the left is incorrect and should never be done at CFMG.  The image on the right she has her core locked down and in a tight position.

Runners Shoulder

Surfers Strength and Skills

Is the Grass Greener



SWOD

Front Squats 6/6/6/6/6

WOD

15 KB Swings (53#/35#)

10 Goblet Lunges (53#/35#)

200 M Run

15 KB Swings

10 Goblet Lunges

400 M Run

15 KB Swings

10 Goblet Lunges

800 M Run

15 KB Swings

10 Goblet Lunges

We have used this image before and it is a good one.  Your elbows should look like this day in the front squats!

Goblet Lunge

Cravings

SWOD

Split or Push Jerk 5/5/3/3/3

Distract the Shoulder (mobility exercise) 20 Seconds each arm Between each set

Watch to understand the importance

WOD

10 Box Jump (24/20)

15 Deadlifts (155#/105#)

10 Burpee

3 Rounds

John Ross showing the Strength of Coach Jesse's Olympic Lifting Shoes

 

How long till I Master this?

Whole 9 Thanksgiving


WOD

5 OHS (135#/95#)

10 Pull ups

15 Push Ups (no peeling/ go to knees to scale)

400 M Run

20 Min AMRAP

Amy and Deanna working hard as James checks each and every rep

Free 30  Min Massage? Yes Please! Just bring a friend in to sign up and the Massage is on us!

Classic CF Warm up

OHS Prep

Toys For Tots Event at CFMG

Starts 7 pm Friday December 2nd and Ends Saturday December 3rd at 7 pm

We are very excited to announce that CFMG Endurance will be teaming up with the 4 other San Diego CFE teams to complete a 24 hour WOD to benefit Toys For Tots. The event will take place at CFMG beginning at 7PM on Friday December 2nd. Participants will pick either running, rowing or cycling to do 10 min on/50 rest for 24 hours. Our affiliate as well as others will then, for 24 hours be a drop off station for Toys for Tots. If you want to participate in the event then please sign up on the whiteboard in the office at CFMG.  If you want to help out and drop off toys then drop by anytime during the event!

SWOD

A1) Handstand Push Ups Max Reps x4

A2) 20 Seconds of Hollow Rocks x4

WOD

AMRAP 10 Min

5 Power Cleans (185#/135#)

20 Air Squats

40 Double Unders


Jake Representing CFMG in Second Place

Deanna in Second Place at the Rumble In Paradise Throwdown last weekend

Shelby and Vanessa in 1st and 2nd Place Representing CFMG

 

Movember

2 Day Olympic Lifting Seminar at CFMG with Coach Jesse

 

Toys For Tots Event at CFMG

Starts 7 pm Friday December 2nd and Ends Saturday December 3rd at 7 pm

We are very excited to announce that CFMG Endurance will be teaming up with the 4 other San Diego CFE teams to complete a 24 hour WOD to benefit Toys For Tots. The event will take place at CFMG beginning at 7PM on Friday December 2nd.

Participants will pick either running, rowing or cycling to do: 10 min on/50 rest for 24 hours. Our affiliate as well as others will then, for 24 hours, be a drop off station for Toys for Tots. If you want to participate in the event then please sign up on the whiteboard in the office at CFMG, or RSVP on the link above.  If you want to help out, please stop by and drop off toys anytime during the event! We'll need some company too!

SWOD

Deadlift 6/6/4/4/4

WOD

Buy In: 200M Run

21-15-9

Push Press (115#/85#)

Sit ups

Cash Out: 200 M Run

 

 

Congrats to everyone who competed on Saturday it was awesome to see you represent CFMG!

 

Handstands with Carl P

Andrea Ager's  Won all three OC Throwdown WOD qualifiers. $300 each.  She also won the overall prize of $1,000.  Yup that is $1,900 for three weeks of CrossFit in a local qualifier event! Watch her third WOD HERE

Page 146 of 173

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