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W.O.D.

 

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

SWOD

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)

 

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WOD

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.

DONE!

-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.


WOD

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)

Be sure to sign-up for the CFMG Nutrition and Lifestyle Course. This Course is open to CFMG Members and non-members. Let us know if you have any questions regarding this course, or view more info HERE. Next class is on Tuesday July 19th from 6-7:30pm. Space is limited so please sign-up ASAP.


 

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WOD

Run 1 mile

-For time-

 

SWOD

Front Squats 10/10/8/8/8

Toes-to-Bar 10/10/10/10/10

 

Reference back to 4/22/2011 or 5/30/2011 to find your 1 mile time. Please note this may not be the best time to go off of considering the 1 mile runs were part of a WOD, but it would be good to know what sort of pace you should be holding.

Reference back to 6/22/2011 in your log to know how much weight you used on front squats and try to increase the weight today.

 

CrossFit Mission Gorge's Left Coast Invitational

World Record 1 Mile Run

5x200kg (440#) front squat

2x140kg (308#) front squat

 

AMRAP in 7 min

3 power cleans (185/135)

6 HSPU

 

Rest 3 min

 

AMRAP in 7 min

30 Air Squats

200m run

 

POSE Running Technique Training (before & after)

*CrossFit HSPU

(*just try not to be over extended at your spine)


HAPPY 4th of July!

Classes today at 8:30am and 9:30am only.

 

In teams of two

20 hand-clap partner push-ups

30 pull-ups

40 anchored sit-ups

400m run

-AMRAP in 15 min-

 

Rest 3 min

 

In teams of two

Max burpees

AMRAP in 4 min


During the 15 min AMRAP partners must do the push-ups and run together, but the pull-ups and sit-ups may be broken up between the partners. During the 4 min AMRAP only one partner works at a time. Modifications and/or substitutions will be given out prior to starting the WOD.

Just a little update, we are currently in the process of ordering more CFMG t-shirts (male & female). We are also adding a few more "toys" to the gym. Nothing crazy but as our community grows so will our facility. Also, standby this week for more info on this year's L.C.I. :)

 

The National Anthem

Why Do We Celebrate The Fourth of July?

Open Gym From 10 am to 1 pm

July 4th hours will be shortened. We will only be holding the 8:30am and a 9:30am session.


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