A+ R A-

W.O.D.

Strength WOD

Push Press

5/5/5/5/5

WOD

10 (total) One Arm KB Push Press (53#/35#)

10 Chest to Bar Pull Ups

10 Box Jumps (24'/20')

5 Rnds

Recovery WOD

If the Foam Roller is not cutting it anymore

Trigger Point Mobility Site

 

Join us this Saturday from 10am-11am for the CFMG Nutrition Round-table. Having nutrition related problems, or have some info to share with your fellow CFMG Athlete? Come to this!!!!


Below are some pictures highlighting Team Murph from Memorial Day Weekend

 

 

 

 

 

 

 


 


WOD

20 Push Ups

20 Sit ups

AMRP 5 Min

Rest then

12 Back Squats (135#/95#) (bar comes from the ground)

400 M Run

3 Rnds


Tanya and Kim getting set for some overhead squats

 

Join us this Saturday from 10am-11am for the CFMG Nutrition Round-table. Having nutrition related problems, or have some info to share with your fellow CFMG Athlete? Come to this!!!!

 

Below is an interesting take from someone who is not involved with CrossFit.  He talks about the development of the program, CrossFit as a sport and also manages to throw in his own opinion.  His main concern is "form breakdown" which does happen, but we hope everyone at CFMG knows that we strive for perfect form, from our first rep to our last. 

The CrossFit Explosion

Strength WOD

Snatch

5/4/4/4/3

WOD

8 Burpees

10 Hanging Power Clean (95#/65#)

8 Min AMRP

Reggie and Darren in the middle of an OHS duel


Lay off the Soda

10 Tips for Real Food Newbies

WOD

OTMEM for 10 Min

3 Split Jerks (bar comes from the ground to start)

Score = total weight from all 30 lifts

Example if you successfully Split Jerk 155# 24 times (because you miss 6 lifts) your score is 3,720 lbs.  Try to keep the same weight on the bar for the entire workout, you may drop weight if you need to.

Rest Five min and do the math for your score then,

OTMEM for 8 Min

20 Double Unders

Max KB Swing (53#/35#)

Score = total KB Swings


9 am Class working through the Team WOD on from Saturday

You may have heard some talk about the CrossFit Games Southern California Regionals around the gym or on Facebook.  CFMG is sending two individual Males Coach Ian and Ian L.  We are also competing as a team! Come up to represent and support CFMG for a day or two it will be an amazing event to watch.  More info below or click here.


Cost: $25 (not positive on the price)
When: June 17-19, 2011
Where: California State University Long Beach

1250 Bellflower Boulevard
Long Beach, CA
90840

Venue website: www.longbeachstate.com/index-main.html


 

LIEUTENANT MICHAEL P. MURPHY
UNITED STATES NAVY

FOR SERVICE AS SET FORTH IN THE FOLLOWING

CITATION:

FOR CONSPICUOUS GALLANTRY AND INTREPIDITY AT THE RISK OF HIS LIFE ABOVE AND BEYOND THE CALL OF DUTY AS THE LEADER OF A SPECIAL RECONNAISSANCE ELEMENT WITH NAVAL SPECIAL WARFARE TASK UNIT AFGHANISTAN ON 27 AND 28 JUNE 2005. WHILE LEADING A MISSION TO LOCATE A HIGH-LEVEL ANTI-COALITION MILITIA LEADER, LIEUTENANT MURPHY DEMONSTRATED EXTRAORDINARY HEROISM IN THE FACE OF GRAVE DANGER IN THE VICINITY OF ASADABAD, KONAR PROVINCE, AFGHANISTAN. ON 28 JUNE 2005, OPERATING IN AN EXTREMELY RUGGED ENEMY-CONTROLLED AREA, LIEUTENANT MURPHY’S TEAM WAS DISCOVERED BY ANTI-COALITION MILITIA SYMPATHIZERS, WHO REVEALED THEIR POSITION TO TALIBAN FIGHTERS. AS A RESULT, BETWEEN 30 AND 40 ENEMY FIGHTERS BESIEGED HIS FOUR-MEMBER TEAM. DEMONSTRATING EXCEPTIONAL RESOLVE, LIEUTENANT MURPHY VALIANTLY LED HIS MEN IN ENGAGING THE LARGE ENEMY FORCE. THE ENSUING FIERCE FIREFIGHT RESULTED IN NUMEROUS ENEMY CASUALTIES, AS WELL AS THE WOUNDING OF ALL FOUR MEMBERS OF THE TEAM. IGNORING HIS OWN WOUNDS AND DEMONSTRATING EXCEPTIONAL COMPOSURE, LIEUTENANT MURPHY CONTINUED TO LEAD AND ENCOURAGE HIS MEN. WHEN THE PRIMARY COMMUNICATOR FELL MORTALLY WOUNDED, LIEUTENANT MURPHY REPEATEDLY ATTEMPTED TO CALL FOR ASSISTANCE FOR HIS BELEAGUERED TEAMMATES. REALIZING THE IMPOSSIBILITY OF COMMUNICATING IN THE EXTREME TERRAIN, AND IN THE FACE OF ALMOST CERTAIN DEATH, HE FOUGHT HIS WAY INTO OPEN TERRAIN TO GAIN A BETTER POSITION TO TRANSMIT A CALL. THIS DELIBERATE, HEROIC ACT DEPRIVED HIM OF COVER, EXPOSING HIM TO DIRECT ENEMY FIRE. FINALLY ACHIEVING CONTACT WITH HIS HEADQUARTERS, LIEUTENANT MURPHY MAINTAINED HIS EXPOSED POSITION WHILE HE PROVIDED HIS LOCATION AND REQUESTED IMMEDIATE SUPPORT FOR HIS TEAM. IN HIS FINAL ACT OF BRAVERY, HE CONTINUED TO ENGAGE THE ENEMY UNTIL HE WAS MORTALLY WOUNDED, GALLANTLY GIVING HIS LIFE FOR HIS COUNTRY AND FOR THE CAUSE OF FREEDOM. BY HIS SELFLESS LEADERSHIP, COURAGEOUS ACTIONS, AND EXTRAORDINARY DEVOTION TO DUTY, LIEUTENANT MURPHY REFLECTED GREAT CREDIT UPON HIMSELF AND UPHELD THE HIGHEST TRADITIONS OF THE UNITED STATES NAVAL SERVICE.

SIGNED GEORGE W. BUSH


Shortened hours today, 10am-Noon. We will only run one class starting at 10, please show up on time if you want to participate.

WOD

"Team Murph"

In teams of two complete the following: (one partner rests while the other performs the movement)

 

1 mile run

100 - Pull-ups

200 - Push-ups

300 - Air Squats

1 mile run

-For time-


Every Partner will run the 1 mile run together and you may break the movements up, i.e. 10 pull-ups, 20 push-ups, 30 air squats for 10 rounds.

For any additional person added to your group we will add 25 extra reps to each movement, but we will not increase the distance of the run.

 

Lt. Michael P. Murphy USN


So much has changed since the 2009 CrossFit Games

 

Open Gym from 10am-1pm

Please put away any equipment you take out and use.

 

Tomorrow we will have shortened hours here at CFMG, 10am-Noon. We will hold only one class at 10am and the WOD will be a "Team Murph". More info. on the WOD coming Monday

Bring a partner today, or we'll provide you with one.

 

WOD

In teams of two

Buy in: 600m run

100 KB Swings (53#/35#)

100 Static KB goblet lunges (53#/35#)

100 Double unders

100 Wall ball shots (20#/14#)

Cash out: 600m run

-For time-


Both partners will run at the same time during the "buy in". You can not start the movements until both partners have finished the run. You must move through the movements in order, with one partner working at a time. Both partners will run at the same time during the "cash out". When the last partner crosses the finish-line time will end.

If there is a group of three we will increase the reps to 125, but the run distance will stay the same. All other rules apply.

 

Monday (5/30) we will have shortened hours here at CFMG, 10am-Noon. We will hold only one class at 10am and the WOD will be a "Team Murph". More info. on the WOD coming Monday

 

Free Beginner WOD at 10 am

As Many Rounds/Reps As Possible (AMRAP) in 12 min

10 Push-ups

15 Air Squats

10 KB Swings

200m run


Join us at CrossFit Invictus this Saturday for their third Olympic Weightlifting Comp. More info. here.

 

Please take a moment to fill out/answer some surveys, anonymously of course, if you've taken a class coached by Mark L. or Casey L. They are finishing their CFMG Coaches Prep. Course this week and any feedback you have will help.

Also, please fill-out similar surveys for IanGeo, and Dawn. Thank you!

 

SWOD

A1) Push-press 10/10/8/8/8

A2) Plank hold 30 sec. x4


WOD

AMRAP in 7 min

7 Thrusters (115#/85#)

14 Bar-facing burpees

 

CrossFit Thrusters

Caveman Chili

The Joys of Helping Your Friends Move


Page 147 of 153

Latest W.O.D.

Prev Next

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:12 W.O.D.

Read more

8/21/2014

8/21/2014

WOD: 600m Run 21 Clean and Jerks (135#/95#) 400m Run 15 Clean and Jerks 200m Run 9 Clean and Jerks -For Time- Finisher: GHD Sit-Ups 20/20/20   Please join us for our Summertime Beach WOD and Paleo Potluck THIS Saturday, August 23rd at 10:30am.  Bring your family and friends! We would love to see everyone there! 7 Reasons Your Injury Is...

ian - avatar ian 20 Aug 2014 Hits:109 W.O.D.

Read more

8/20/2014

8/20/2014

CrossFit Mission Gorge athlete Kirsten S., killing it on the C2B Pull-ups in the Advanced Division of the 2014 Left Coast Invitational.  Final results can be found here.   MWOD: A1) Keg Drill: 2 minutes x 2 sets A2) Shoulder Capsule Mobilization w/ KB: 1 min./arm x 2 sets WOD: 10 Deadlifts...

ian - avatar ian 19 Aug 2014 Hits:199 W.O.D.

Read more

8/19/2014

8/19/2014

SWOD: Week 8, Day #1 Hatch Squat Program Back Squat: 65%x5, 70%x5, 75%x5, 80%x5 Front Squat: 60%x5, 65%x5, 65%x5, 65%x5 WOD: 7 Minute AMRAP 7 Thrusters (95#/65#) 21 Double Unders

ian - avatar ian 18 Aug 2014 Hits:144 W.O.D.

Read more

8/18/2014

Today, there will be Open Gym from 6:30am-12pm.  We will then continue a regular schedule for the day, beginning with the Noon class.   Skill: Work on the muscle-up progression or practice your strict muscle-ups. WOD: 400m Run 14 Toes-to-Bar 12 Burpees 10 Pistol Squats -5 Rounds for Time-

ian - avatar ian 14 Aug 2014 Hits:107 W.O.D.

Read more

8/17/2014

8/17/2014

CrossFit Mission Gorge will be closed this weekend, August 16th and 17th, due to The 5th Annual 2014 Left Coast Invitational at San Diego State University.  Please come to the turf field PG-620 at San Diego State University to support CrossFit Mission Gorge and cheer on your athletes! The schedule,...

ian - avatar ian 14 Aug 2014 Hits:53 W.O.D.

Read more

8/16/2014

8/16/2014

CrossFit Mission Gorge will be closed this weekend, August 16th and 17th, due to The 5th Annual 2014 Left Coast Invitational at San Diego State University.  Please come to the turf field PG-620 at San Diego State University to support CrossFit Mission Gorge and cheer on your athletes! The schedule,...

ian - avatar ian 14 Aug 2014 Hits:77 W.O.D.

Read more

8/15/2014

8/15/2014

The Noon class will have a special warm-up tomorrow…helping us load the truck with equipment for the 2014 Left Coast Invitational! Please come help if you love and support your gym! Note: CrossFit Mission Gorge will be closed this weekend, August 16th and 17th, due to The 5th Annual Left...

ian - avatar ian 14 Aug 2014 Hits:130 W.O.D.

Read more

8/14/2014

8/14/2014

Look who came into town for a visit! CFMG OG Andy A is back in town to participate in the 2014 Left Coast Invitational, and we can't wait to watch him compete on Saturday! SWOD: Week 7 Day #2 Hatch Squat Program Back Squat: 70%x4, 75%x4, 80%x4, 85%x4 Front Squat: 60%x5, 65%x5, 70%x5,...

ian - avatar ian 13 Aug 2014 Hits:162 W.O.D.

Read more

8/13/2014

8/13/2014

Attention LCI Competitors! We will be hosting a CFMG Competitor meeting in the gym tomorrow evening, Wednesday, August 13th, at 7pm. Coach Betsy and Coach Ian want to give you a little love, a lotta pep talk, and answer any questions you may have. Thank you for putting yourself out...

ian - avatar ian 12 Aug 2014 Hits:194 W.O.D.

Read more

8/12/2014

8/12/2014

It's that time again! Please fill out a survey for your coach(es) and let us know how we are doing! Coach Ian Coach Betsy Coach Tami Coach Kelly Coach Lindsay Coach James Coach Eric SWOD: Week 7 Day #1 Hatch Squat Program Back Squat: 70%x5, 80%x5, 85%x2, 90%x3, 100%x1 Front Squat: 65%x5, 75%x4, 80%x4, 85%x4 Finisher: 20 sec. Sit-Ups 10 sec....

ian - avatar ian 10 Aug 2014 Hits:225 W.O.D.

Read more

8/11/2014

8/11/2014

Today, Monday Aug. 11, the 7pm class will be canceled due to a LCI Staff meeting. Interested in volunteering? We need a few motivated people for our equipment crew. You will help set-up, tear down, and move equipment throughout the day. We will comp you a month at CFMG and provide...

ian - avatar ian 10 Aug 2014 Hits:221 W.O.D.

Read more