A+ R A-

W.O.D.

OPEN GYM

10 am to 1 pm

WOD

10 Squat Cleans (155#/105#)

10 Burpees

200 M Run

8 Squat Cleans

8 Burpees

200 M Run

6 SC

6 Burpees

200 M Run

4 SC
4 Burpees

200 M Run

2 SC

2 Burpees

-For time-

Jake showing a strong overhead Position in last weeks WOD

 

No Free Beginner Class Today. We will be hosting our Third Nutrition Round-table from 10am-11am.

 

If you have ever taken a class coached by anyone listed below, please click on their name to fill out a brief survey in order for us to improve the already amazing coaching you receive. Thank you to all of you who have already filled out these surveys.

Coach Geo

Coach Ian

Coach Dawn

Coach Casey L.

Coach Mark


Jason Khalipa's History with the Squat Clean Thruster

Blair Morrison Functional WOD

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

Page 150 of 157

Latest W.O.D.

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9/17/2014

9/17/2014

Mobility: A1) Hip Capsule, external rotation, 1 min each side x 2 sets A2) Super Front Rack Stretch, 1 min each side x 2 sets WOD: AMRAP in 7 minutes: 8 Front Rack Static Lunges (135#/95#) 12 Sit-Ups 16 Double Unders Rest 2 Minutes AMRAP in 7 minutes: 200m Run 10 KB Ground to Overhead (53#/35#) The topic of...

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9/16/2014

9/16/2014

WOD: Hatch Squat Program: Week 12, Day #1 Back Squat: 60%x5, 70%x5, 75%x5, 75%x5 Front Squat: 65%x5, 70%x5, 75%x5 A1) Seated Box Jumps 5/5/5/5 A2) Parallette L-Sits x 4 sets {youtube}2kMkNFRbLJQ{/youtube} {youtube}UUtcQ6TPwXAYgZ1Mcl3M1vng{/youtube} Make Your Own Luck   The topic of our second FREE CFMG 101 Session on Saturday September 27th from 10am-12pm is going to be…Kipping and Butterfly Pull-ups!...

ian - avatar ian 15 Sep 2014 Hits:68 W.O.D.

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9/15/2014

9/15/2014

What a fine looking group of athletes from this Saturday's FREE CFMG 101 Session: The Snatch!  Stay tuned this week for more details on our next FREE CFMG 101 Session, Saturday, September 27th at 10am.   WOD: Buy In: 2k Row 9 Toes-to-Bar 6 Power Cleans (135#/95#) 3 Wall Climbs -6 Rounds for Time- Run A Mile Race...

ian - avatar ian 14 Sep 2014 Hits:80 W.O.D.

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9/14/2014

9/14/2014

Open Gym 9am-12pm  

ian - avatar ian 13 Sep 2014 Hits:32 W.O.D.

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9/13/2014

9/13/2014

Partner WOD: In teams of 4: Partners A|B, then partners C|D perform: 2 minutes of barbell hang to overhead Each pair selects one weight to use. Weights cannot be changed. Barbell may not touch the ground. Team may hold the bar during transitions. Weights to be used: (2) 45# plates (4) 25# plates (4) 10# plates Rest 5 Minutes (Breakdown...

ian - avatar ian 12 Sep 2014 Hits:97 W.O.D.

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9/12/2014

9/12/2014

SWOD: Hatch Squat Program: Week 11, Day #2 Back Squat: 60%x5, 65%x5, 70%x5, 70%x5 Front Squat: 60%x5, 70%x5, 75%x5, 80%x4 SWOD: A1) Weighted Pull-Ups, max reps x 3 sets A2) Single Arm Push Press: 10/10/10 (each arm)   Limit Kids To 45 Minutes On Screens 12 Signs You Need To Eat More Protein Coach, I Can't Do Pull Ups: 7...

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9/11/2014

9/11/2014

WOD: 800m Run 20 Deadlifts (275#/165#) 600m Run 15 Deadlifts 400m Run 10 Deadlifts 200m Run 5 Deadlifts -For Time- Finisher: Ring Dips: 10-15 reps x 4 sets {youtube}ybIjnBFpZFQ{/youtube} With World Trade Center Largely Rebuilt, New York Marks September 11th Desert Ninjas

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9/10/2014

9/10/2014

  WOD: 50 Wall Balls (20#/14#) 40 Push-Ups 30 Box Jumps (24”/20”) 20 Pull-Ups 10 HSPU 10 HSPU 20 Pull-Ups 30 Box Jumps (24’/20”) 40 Push-Ups 50 Wall Balls (20#/14#) -For Time- Finisher: GHD Sit-Ups 15/15/15/15 {youtube}YdBSefJNbB8{/youtube} {youtube}0hHkafYHamQ{/youtube} Fixing Neck Position And Forward Head Posture

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9/9/2014

9/9/2014

Mobility: A1) Olympic Wall Squat, accumulate 2 minutes x 2 sets A2) Couch Stretch, 1 min each leg x 2 sets SWOD: Hatch Squat Program: Week 11, Day #1 Back Squat: 60%x5, 70%x3, 80%x2, 90%x2, 95%1, 103%x1 Front Squat: 60%x5, 70%x5, 75%x5, 75%x5 {youtube}PLdWvFCOAvyr2huhwalrhYejqsWCJwT2du{/youtube} America Needs A Playtime Intervention Are Smartphones Disrupting Your Sleep?

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9/8/2014

9/8/2014

CrossFit Level 2 Trainers Coach Betsy and Coach Tami with Dave Castro at the Coach's Prep Course this weekend   WOD: (Main Site WOD from 9/1/2014) Row 30 Calories 30 Burpees Over the Bar 30 Hang Cleans (135#) -For Time- (12 minute cap) Finisher/Skill: We will work on the progression for the kipping pull-up, and then work on...

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9/7/2014

9/7/2014

Open Gym 9am-12pm

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9/6/2014

9/6/2014

SWOD: Hatch Squat Program: Week 10, Day 2 Back Squat: 60% x 5, 65% x 5, 70% x 5, 75% x 5 Front Squat: 60% x 5, 65% x 5, 70% x 5, 70% x 5 WOD: 10-1 Toes to Bar 1-10 Bar Dips Free Intro WOD at 10am Skill: Med Ball Cleans WOD: 5 Wall Ball...

ian - avatar ian 05 Sep 2014 Hits:166 W.O.D.

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