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W.O.D.

SWOD: Split Jerk 5/5/3/3/3

WOD:

20 Alternating Leg Pistols

10 Strict HSPU

-3 Rounds-

(6 Minute Cap)

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The Split Jerk: Start To Finish

The Magic Of Coconut: 10 Sweet And Savory Recipes

Exercises Aim To Reduce ACL Tears In Kids

Why Runners Can't Eat Whatever They Want

Open Gym

9am-Noon

Mobility/Warm-Up:

A1) Banded Good Mornings, 2 sets x 15 reps

A2) Keg Drill, 2 sets x 1 minute

WOD:

"Diane"

21-15-9

Deadlifts (225#/135#)

HSPU

-For Time-

(10 Minute Cap)

Free Beginner WOD at 10am

Skill: Pull-Ups

WOD:

5 Pull-Ups

10 Burpees

15 Sit-Ups

200m Run

-AMRAP in 13 Minutes-


5 Healthy Spring Salads

 

WORKOUT 14.5

21-18-15-12-9-6-3 Reps for Time of:
Thrusters (95#/65#)
Burpees Over Barbell

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Notes
This workout begins from the standing position with the barbell on the floor and the athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Every second counts in this workout. Your score will the the time it takes to complete all 168 repetitions. There is no time cap for this workout.

This workout ends when the feet land on the other side of the bar on the final rep. Time will be recorded in full seconds. Do not round up. If you finish in 14:34.8, your score is 14:34.

Please join us for the CrossFit Open Workout 14.5 and Paleo Potluck TOMORROW, March 28th at 4pm!! First heats will begin at 4pm, and we hope to finish by 6/6:30pm to celebrate with food, drinks, and friends!

Please note, you do not have to be registered for The CrossFit Open to join us/participate. Everyone is welcome! Please bring a dish to share and post what you will be bringing to Facebook! Bring your family! Bring your friends!

15 Things You Didn't Know Your iPhone Could Do

How To Make The Perfect Fried Egg

WOD:

Jerk Balance 4/4/4/4/4

Unilateral Dumbbell Strict Press 8/8/8/8/8


More Technique Work In The Jerk

Adapting To The Grind: Mental Toughness And Visualization For Weightlifting

SWOD:

Squat Cleans 3/3/3/3/3

Clean Pulls 6/6/6/6/6 (pause for 3 seconds below knees)

 

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How To Do The Clean Pull

Why Squatting Is So Important

Crispy Coconut Crusted Chicken Nuggets

 

CrossFit Mission Gorge is hosting The CrossFit Open Workout 14.5 and a Paleo Potluck on Friday, March 28th to celebrate all our efforts during the open season. We will be canceling the 4, 5, and 6pm WOD and running 14.5 in heats. For the time being, we will schedule the heats for 12 people, but keep in mind we will not know what the workout is until the day before. Preliminary Heat sign-up sheet is located on the bulletin board in the main gym.  We may need to adjust or accommodate last minute, based on the workout released. We will host the potluck immediately after the last heat. Please note, you do not have to be registered for The CrossFit Open to join us/participate. Everyone is welcome! Please bring a dish to share and post what you will be bringing to Facebook! Bring your family! Bring your friends!

WOD:

"William"

AMRAP in 38 Minutes

100m Run

30 Push-Up

15 Shoulder to Overhead (135#/95#)

200m Run

20 Push-Ups

10 Shoulder to Overhead

400m Run

10 Push-Ups

5 Shoulder to Overhead

 

This WOD is programmed as a tribute to William John Bushelle, a friend of CFMG Member Sarah Burke.  According to Sarah, "Will was a good friend of mine who loved a good challenge. Whether that challenge was to scope out the hardest triathlon to compete in, or how to find the most remote place in the world to take a perfect " selfie," he was all in. When he wanted something, he went for it, which was always his advice to me. That advice brought me to CrossFit, and I found it fitting that he should have a WOD dedicated to him and all that he stood for."

 

Paleo Lunchbox Roundup

What To Do With Your Smartphone While You're Having Dinner

Six Reasons To Keep Backyard Chickens

 

Let's celebrate all of our hard work during the CrossFit Open Season! CrossFit Mission Gorge is hosting The CrossFit Open Workout 14.5 and a Paleo Potluck on Friday, March 28th to celebrate all our efforts. We will be canceling the 4, 5, and 6pm WOD and running 14.5 in heats. For the time being, we will schedule the heats for 12 people, but keep in mind we will not know what the workout is until the day before. We may need to adjust or accommodate last minute, based on the workout released. We will host the potluck immediately after the last heat. Please note, you do not have to be registered for The CrossFit Open to join us/participate. Everyone is welcome! Please bring a dish to share and post what you will be bringing to Facebook! Bring your family! Bring your friends!

WOD:

"Annie"

50 Double Unders (x 4 in singles, if modifying)

50 Sit Ups

40 Double Unders (x 4 in singles, if modifying)

40 Sit Ups

30 Double Unders (x 4 in singles, if modifying)

30 Sit Ups

20 Double Unders (x 4 in singles, if modifying)

20 Sit Ups

10 Double Unders (x 4 in singles, if modifying)

10 Sit Ups

-For Time-

(12 Minute Cap)

Finisher:

Static Front Rack Lunges, 12 Steps x 4 Sets

 

Fit For The Fittest

A Paleo Guide For Buying Coffee Beans

Trader Joe's Or Whole Foods?


 


Page 19 of 153

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8/22/2014

8/22/2014

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8/21/2014

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8/20/2014

8/20/2014

CrossFit Mission Gorge athlete Kirsten S., killing it on the C2B Pull-ups in the Advanced Division of the 2014 Left Coast Invitational.  Final results can be found here.   MWOD: A1) Keg Drill: 2 minutes x 2 sets A2) Shoulder Capsule Mobilization w/ KB: 1 min./arm x 2 sets WOD: 10 Deadlifts...

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8/19/2014

8/19/2014

SWOD: Week 8, Day #1 Hatch Squat Program Back Squat: 65%x5, 70%x5, 75%x5, 80%x5 Front Squat: 60%x5, 65%x5, 65%x5, 65%x5 WOD: 7 Minute AMRAP 7 Thrusters (95#/65#) 21 Double Unders

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8/18/2014

Today, there will be Open Gym from 6:30am-12pm.  We will then continue a regular schedule for the day, beginning with the Noon class.   Skill: Work on the muscle-up progression or practice your strict muscle-ups. WOD: 400m Run 14 Toes-to-Bar 12 Burpees 10 Pistol Squats -5 Rounds for Time-

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8/17/2014

8/17/2014

CrossFit Mission Gorge will be closed this weekend, August 16th and 17th, due to The 5th Annual 2014 Left Coast Invitational at San Diego State University.  Please come to the turf field PG-620 at San Diego State University to support CrossFit Mission Gorge and cheer on your athletes! The schedule,...

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8/16/2014

8/16/2014

CrossFit Mission Gorge will be closed this weekend, August 16th and 17th, due to The 5th Annual 2014 Left Coast Invitational at San Diego State University.  Please come to the turf field PG-620 at San Diego State University to support CrossFit Mission Gorge and cheer on your athletes! The schedule,...

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8/15/2014

8/15/2014

The Noon class will have a special warm-up tomorrow…helping us load the truck with equipment for the 2014 Left Coast Invitational! Please come help if you love and support your gym! Note: CrossFit Mission Gorge will be closed this weekend, August 16th and 17th, due to The 5th Annual Left...

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8/14/2014

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Look who came into town for a visit! CFMG OG Andy A is back in town to participate in the 2014 Left Coast Invitational, and we can't wait to watch him compete on Saturday! SWOD: Week 7 Day #2 Hatch Squat Program Back Squat: 70%x4, 75%x4, 80%x4, 85%x4 Front Squat: 60%x5, 65%x5, 70%x5,...

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8/13/2014

8/13/2014

Attention LCI Competitors! We will be hosting a CFMG Competitor meeting in the gym tomorrow evening, Wednesday, August 13th, at 7pm. Coach Betsy and Coach Ian want to give you a little love, a lotta pep talk, and answer any questions you may have. Thank you for putting yourself out...

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8/12/2014

8/12/2014

It's that time again! Please fill out a survey for your coach(es) and let us know how we are doing! Coach Ian Coach Betsy Coach Tami Coach Kelly Coach Lindsay Coach James Coach Eric SWOD: Week 7 Day #1 Hatch Squat Program Back Squat: 70%x5, 80%x5, 85%x2, 90%x3, 100%x1 Front Squat: 65%x5, 75%x4, 80%x4, 85%x4 Finisher: 20 sec. Sit-Ups 10 sec....

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8/11/2014

8/11/2014

Today, Monday Aug. 11, the 7pm class will be canceled due to a LCI Staff meeting. Interested in volunteering? We need a few motivated people for our equipment crew. You will help set-up, tear down, and move equipment throughout the day. We will comp you a month at CFMG and provide...

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