A+ R A-

W.O.D.

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


Checkout Your Gym in the Affiliate Snapshot

 

WOD

Buy in: 50 Double unders

5 Rounds

10 Knees-to-elbows

10 overhead squats (95#/65#)

200m run

Cash out: 50 Double unders

-For time-

 

CrossFit Push-up standards

Overhead Squat, the ultimate exercise?

CrossFit Endurance POSE running, "the fall"

How are you aligned when picking the bar up from the floor?

This coming 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

SWOD

Snatches 6/6/4/4/4

Receiving the barbell in a power snatch position (above 90 degrees) will be acceptable, but please realize in order to snatch the maximum amount of weight for a given set you'll need to pull yourself under the barbell and receive it in a full squat (below 90 degrees). Watch how Kendrick Farris pull-ups himself under the bar after reaching full extension.

Dim lights Embed Embed this video on your site


WOD

21-15-9

Barbell Shoulder to Overhead (135#/95#)

Box Jump (24"/20")

-For time-

 

20 Step Story of a Typical CrossFitter

CrossFit Box Jumps

Coach Glassman Coaches the push-press

Athletic Skill Levels

Page 151 of 157

Latest W.O.D.

Prev Next

9/21/2014

9/21/2014

Open Gym 9am-12pm

ian - avatar ian 18 Sep 2014 Hits:2 W.O.D.

Read more

9/20/2014

9/20/2014

Hatch Squat Program: Week 12, Day #2 Back Squat: 60%x5, 70%x5, 75%x5, 75%x5 Front Squat: 60%x5, 70%x5, 75%x5   WOD: For Time: 6-5-4-3-2-1 Push Jerk (185#/125#) Front Squat (185#/125#) *3 burpee penalty every time the bar is dropped   {youtube}V5mGITJ2t5Y{/youtube} An Orangutan Learns To Fish Injury And Opportunity

ian - avatar ian 18 Sep 2014 Hits:61 W.O.D.

Read more

9/19/2014

9/19/2014

Partner WOD: 7 Rounds for Time: 14 Handstand Push-Ups 14 Thrusters (135#) 14 Knees-to-Elbows 14 Deadlifts (245#) 14 Burpees 14 KB Swings (70#) 14 Pull-Ups Partner A will complete 7 reps of a movement, and then Partner B will do 7 reps of the same movement. Partners will move from one movement to the next.   {youtube}umm1T5_ptaQ{/youtube}   Vietnamese Inspired Chicken And...

ian - avatar ian 18 Sep 2014 Hits:111 W.O.D.

Read more

9/18/2014

9/18/2014

WOD: Buy in: 800m Run 21 Double Unders 7 Hang Power Snatches (95#/65#) -7 Rounds for Time- Cash Out: 800m Run How Everything We Tell Ourselves About How Busy We Are Is A Lie A History Of The Primal Movement Movement As Animation: Teaching CrossFit "By The Numbers" The topic of our second FREE CFMG 101 Session on Saturday...

ian - avatar ian 16 Sep 2014 Hits:66 W.O.D.

Read more

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...

ian - avatar ian 16 Sep 2014 Hits:172 W.O.D.

Read more

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:84 W.O.D.

Read more

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:102 W.O.D.

Read more

9/14/2014

9/14/2014

Open Gym 9am-12pm  

ian - avatar ian 13 Sep 2014 Hits:52 W.O.D.

Read more

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:117 W.O.D.

Read more

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...

ian - avatar ian 11 Sep 2014 Hits:172 W.O.D.

Read more

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

ian - avatar ian 10 Sep 2014 Hits:143 W.O.D.

Read more

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

ian - avatar ian 09 Sep 2014 Hits:128 W.O.D.

Read more