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W.O.D.

Have you RSVP'd to CrossFit Mission Gorge's Holiday Ugly Sweater Party

on December 20th at 5pm? We have a great partner WOD planned for you!

 

WOD:

1 min Row for calories

1 min Rest

1 min Double unders

1 min Rest

1 min HSPU

1 min Rest

1 min Games standard box jumps (24"/20")

1 min Rest

1 min KB swings (53#/35#)

-3 rounds for reps and calories-

 

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CFMG Holiday Schedule

Monday, December 23rd: No 7pm Class

Tuesday, December 24th: Open Gym 10am-1pm

Wednesday, December 25th: Closed

Thursday, December 26th: Open Gym 10am-1pm

Friday, December 27th: 8:30am, Ladies Only 9:45am, Noon, and 5pm Only

Tuesday, December 31st: Open Gym 9am-1pm

Wednesday, January 1st: Closed

Yoga:

Due to the busy holiday season, the remainder of December FREE yoga classes at CFMG will be held on Mondays (December 16th, December 23rd, and December 30th) at 8pm.  Yoga will resume its regular Wednesday schedule in the New Year.

 

Have you RSVP'd to CrossFit Mission Gorge's Holiday Ugly Sweater Party

on December 20th at 5pm? We have a great partner WOD planned for you!

 

SWOD: Power snatch|overhead squat 2|5 2|5 1|3 1|3 1|3

A1) Static barbell lunge 10 steps x 5 sets

A2) L-sits max. hold x 5 sets

*Mobility:

A1) Wall squat, accumulate 2 minutes x 2 sets

A2) Bully stretch, 1 min each arm x 2 sets

*You can complete the mobility on your own in the Open Gym if time runs over during class.


CFMG Holiday Schedule

Monday, December 23rd: No 7pm Class

Tuesday, December 24th: Open Gym 10am-1pm

Wednesday, December 25th: Closed

Thursday, December 26th: Open Gym 10am-1pm

Friday, December 27th: 8:30am, Ladies Only 9:45am, Noon, and 5pm Only

Tuesday, December 31st: Open Gym 9am-1pm

Wednesday, January 1st: Closed


 

Open Gym

9am-12pm

 

Have you RSVP'd to CrossFit Mission Gorge's Holiday Ugly Sweater Party

on December 20th at 5pm? We have a great partner WOD planned for you!

 

Pre-WOD: Build up to a weight you want to use for your 2 thrusters.

WOD: EMOM for 12 minutes

2 Thrusters

4 Burpees

6 Toes-to-Bar

 

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1 min. SDHP (75#/55#)

1 min. Rope Climb (each rope climb counts for 5 reps)

1 min. Row for Calories

1 min. Alternating Leg Jumping Lunges

1 min. Ring Rows

1 min. Rest

-3 Rounds for Total Reps and Calories-

 

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When CrossFitters do something, they do it big. Thank you so much for all your support, whether it was through a donation, getting your sandwich making skills on, or walking the streets to pass out meals with us…we did a great job showing San Diego what our CFMG community is truly made of--compassionate and caring individuals who completely rock. Thank you!


SWOD: Good Mornings 6/6/6/6

AMRAP in 8 minutes

8 Push-Ups

10 Med Ball Cleans (20#/14#)

12 Sit-Ups

-Rest 2 minutes-

AMRAP in 8 minutes

5 Strict Pull-Ups

7 HSPU

9 Box Jumps (24”)

 

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Progress Hurts

or

"Get Comfortable With Being Uncomfortable"

CFMG Members: I would like you to take a moment to think about how fit you (thought you) were when you first joined CFMG. Now, fast-forward to the present, and think about how much progress you have made, both physically and mentally. Do you remember how much those first few months of WODs hurt, as your body tried to become accustomed to technique and form, and then gradually increased intensity and weight? As you are reading this, I hope most of you agree that this method of training we call CrossFit STILL hurts, and your body will never become accustomed to the WODs you challenge yourself with on a daily basis.

If you are reading this, chances are you are still a CFMG member and I applaud you for being one of the few unique individuals who are tough enough, in body and mindset, to stick with our program.  Believe it or not, there have been many people who have left our gym, simply because it hurt too much, or they were not interested in breaking down the barrier between going through the motions and really dialing up the intensity and “suffer factor.” I shouldn't have to explain this “suffer factor” to you veteran CrossFitters, because you are well aware of where you need to go to get the amazing results you have achieved.  Intensity and that “suffer factor” is what gives athletes positive results. There is no way around it: in order to make progress in any pursuit, it is going to have to hurt a little.

We are rapidly approaching the New Year, which brims full with the promise of “new beginnings,” and “new fitness regimes.”  You know the drill—the globo gyms thrive off of New Years clients, who come in the 1st of the year with resolutions to get in shape and lose weight, only to fizzle out after two months, while still paying monthly fees to fulfill the contract they signed.  Globo gyms depend on these clients to make a profit, and sadly, their business model is based on failure to believe in their clients’ potential.

Why do people fail? Why do they “fizzle out” after only a couple months’ worth of efforts? I believe it is a mixture of two things: mentality, and how difficult it is to train by oneself.  Conveniently, CrossFit “fixes” both of these problems, allowing an environment that encourages a positive mentality and offers a group setting for training.

Let’s tackle the first one: in order to get results, whether it is weight loss or a new PR, one has to suffer and get into the zone of discomfort.  Athletes who are fearful or unwilling to go to this place will not ever achieve their true potential.  Usually, athletes who are stuck in this space do not like to be out of their comfort zone, or they have a fixed mindset, and are afraid of failure, resulting in never trying at all.  I have always believed that failure is a component to success.  When you endure in the face of great obstacles, you build up your will to suffer, pushing the limits to what before seemed impossible.

Now comes the second part: how to best train and push these limits.  The best antidote to going outside of your comfort zone is a little bit of peer pressure.  Training by oneself is a noble pursuit, but a very difficult one. Not many people, if any at all, have the ability to push themselves to reach the level of intensity necessary to consistently make any sort of positive progress.  Training by yourself also means you are not being held accountable by anyone except yourself. It is very easy to ignore and turn off the voices in your own head, but it is difficult to avoid the voices, phone calls, text messages, and e-mails from others. Not having anyone to be accountable to makes it that much easier to give up. Wanting to give up is inevitable, but what is more likely to happen when you have those thoughts alone versus in front of a training partner/coach/group? I can guarantee in a CrossFit class, no one will allow you to give up or sneak out without finishing.

Most veteran CrossFitters can agree that if they had to follow the program by themselves, they would not make the same sort of gains they do when in the training company of others.  Training with a group, much like we do at CFMG, increases the probability of sticking with the pursuit. Not only do you make friends who will hold you accountable—you will also have professional coaches at your disposal. There will be many people motivating and encouraging you to work hard during the workouts. That being said, you still have to suffer through the pain that we experience when training intensely. Some people cannot handle it, and as I said above, they end up leaving our gym.

The thing to always remember about our program at CrossFit Mission Gorge: it does not get easier but you will get better. Below is a short list that I encourage you to share with any of your family and friends who plan on joining CFMG in the New Year.

-It hurts for everyone, even our best CrossFitters.

-Become a student of CrossFit. Listen, learn, and practice.

-Intensity is relative. Scores on the whiteboard do not matter, but what does matter is that you gave it your all.

-Failure without trying is unacceptable.

-Ian McHugh


SWOD:

Clean and Jerk 3/3/3/3/3

WOD:

20 Sec. Hang Power Cleans (135#/95#)

10 Sec. Rest

20 Sec. Push Jerks (135#/95#)

10 Sec. Rest

-6 Rounds for Reps-

Mobility:

A1) Shoulder Distraction Drill, 1 minute each arm x 2 sets

A2) Keg Drill, accumulate 2 minutes x 2 sets

 

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Skill: Pistol Squats, Double Unders, and HSPU

WOD:

10-9-8-7-6-5-4-3-2-1

Unbroken Double Unders (sub = x 4 in singles)

Alternating Leg Pistols (sub = use modification)

-For Time-

Finisher: GHD Sit-Ups 10/10/10/10/10

Dim lights Embed Embed this video on your site

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Page 17 of 138

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