A+ R A-

W.O.D.

The three angles of the back squat


SWOD

A1) Back Squats 12/10/8/8/8

A2) Dumbbell or Kettlebell push-press 10/10/10/10


WOD

AMRAP in 7 min

3 snatches (135#/95#)

6 Burpees

 

Coach Rip on Back Squats

Coach B coaching the snatch and how to miss correctly

WOD

800m run

20 HSPU

10 wall-climbs

800m run

20 HSPU

10 wall-climbs

800m run

-For time-

 

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Steps to develop your HSPU

 

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Forefoot running

 

A Ballsy Approach to Injuries

Whole9's Guide to Nutritional Off-Roading

How to fix any computer


SWOD

A1) Thrusters 8/8/8/8/8

A2) Plank Hold for 45 sec. x 4


WOD

In teams of two

Three rounds for time

50 pull-ups

100 Air Squats

50 burpees

*If working in a team of three add 25 reps to each, If alone do half of the prescribed reps

 

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Some Upper Body Maintenance

 

For those of you traveling up North this Saturday to compete and/or to be a spectator be sure to bring some of the following: chairs, water, sunscreen, food, etc. CFMG will have a pop-up tent set-up, but if someone has a spare we could always use another one.

Thruster tri-panel

The Plank Exercise - One of the Best Ab Exercises

WOD

AMRAP in 10 min

10 Hand-lift push-ups

12 Unbroken double unders

14 KB Swings (53#/35#)


Rest 2 min


AMRAP in 10 min

20 Overhead Squats (95/65)

20 Sit-ups

200m run

 

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Charles Barkley taking on WOD 11.5 from the CF Sectionals


Next Saturday, April 30th, CFMG will be closed as our Competition Team will be traveling up North to the SoCal Sectional Finals. This event will be the culmination of the six week CrossFit Sectional format. Our team will be tackling WOD 11.6 and two other unknown events. If you are able to make it, please come and support our team. Also, The SoCal Regionals will be held June 17-19 at Cal State Long Beach. Be sure to clear your schedule as we may have a few individual competitors and our team competing on this next level of the CrossFit Games Competition.

 

No open gym today. See you all tomorrow.

There is no Free Beginner class today.

WOD

21-18-15-12-9-6-3

Wall Ball (20#/14#)

Power Clean (95#/65#)

Knees to Elbows

 

Competition Team please be ready for WOD 11.5 at 10 AM today!

 

Thinking about Olympic lifting shoes? They will definitely help you find a better position during your barbell lifts.  Here are a few different styles below from some of the members at CFMG.  Oly shoes generally help people get more depth in their squat, feel more stability throughout their lifts and find a better starting position in all lifts.  If you have any questions about oly shoes or where to get them let your coaches know, I will put a few links at the bottom the page to check out.


Another option is just wearing a flat sole shoe like the converse all star featured below.  They do not have the raised heel, but they will give you a nice flat surface to work with, instead of the soft, cushioned sole most running/athletic shoes have.  It is very difficult to find stability in a shoe that has so much give throughout it. 

Rouge Olympic Lifting Shoes

Pendlay Shoes

Again Faster

WOD

3 Push Press directly into 3 Push Jerk

5 Sets

-The bar will come from the rack.  You complete your 3 push press and without racking the weight you complete 3 push jerks.  The goal will be to work to your max weight, this is not for time it is for strength.

Then,

Accumulate 2 Min in the plank position

Run 1 Mile

Accumulate 2 min in the plank position

Score equals total time

Attention Games Athlets

Reminder to everyone on the CFMG Competition team we will be hosting WOD 11.5 at 10 AM this Saturday not 10:30, please be here on time, since it is a 20 min WOD.

 


Great MWOD for some help with locking in the shoulder and getting a better hip crease fold for Toes to Bar!

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Nike Throwdown

REMINDER TONIGHT AT 7 pm is LADIES NIGHT

Strength WOD:

Back Squat

10/2/15/2/20/2

Then

Heavy Unbroken KB Swings

8/10/12/14

 

Keep good form during your heavy swings, flat back, weight in the heels tight core and extend through at the top.

WOD:

6 Clapping Push ups

9 Goblet Squts (53#/35#)

12 Double Unders

6 Min AMRP


Allan, Dave T, and Marco kipping in unison, nice work!

 

How to Breathe Correctly

Growing Sweet Potatoes

If you're not on Facebook, it's time to get over yourself

Page 155 of 157

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