A+ R A-

W.O.D.

Congratulations to CFMGers Darren and Barbara on their engagement!

SWOD:

Hatch Squat Program

Week #4, Day #1

Back Squat: 65%x8, 70%x8, 80%x6, 85%x6

Front Squat: 70%x5, 75%x5, 80%x5, 85%x5

Finisher:

Barbell Roll-Outs: 10/10/10/10

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How To Perfectly Load A Dishwasher

New Whole 30 Program Rules: Welcome Back, Potatoes

Competition Preparation: Don't Forget The Details

SWOD:

Strict Weighted Pull-Ups: max reps x 3 sets

WOD:

15 V-Ups

10 Single Alternating Arm DB/KB Snatches + Overhead Static Lunge (53#/35#)

15 Push-Ups

-3 Rounds for Time-

(10 min cap)

Post WOD:

Muscle-Up Progressions

 

How Finalist Kacy Catanzaro Trained For "American Ninja Warrior"

5 Out Of The Box Ways To Make Your Child Listen

Asian Cauliflower Fried Rice

James Hobart: More Than Meets The Eye

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SWOD:

135#/85#
145#/95#
155#/105#
165#/115#
175#/125#
(Advanced Athletes Start Here)
185#/135#
195#/145#
205#/155#
215#/165#
225#/175#
235#/185#
245#/195#
255#/205#


“Competitors will attempt to complete two clean and jerks within 50 seconds. One point is awarded for the clean, and another for the jerk. Athletes can score up to 4 points at each station. There will be a 10 second transition between stations, where athletes will advance to the next station. Competitors may only advance if they successfully complete 2 clean and jerks.

Competitors may squat or power clean the barbell off of the ground or from the hang position. Competitors must stand up with the weight on their shoulders showing control with their hips fully extended. Competitors may strict press, push-press, push jerk, or split jerk the barbell overhead. Competitors must finish with arms, hips, and knees fully extended. Feet must come back together for competitors who decide to split jerk. The reps do not need to be “touch and go.”

Finisher
1 Mile Run
-For Time-
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Still on the fence about competing in the CrossFit Mission Gorge 2014 Left Coast Invitational on August 16th and 17th?

Better sign up now, before 10pm, to receive the "early bird" discount! And if you are not competing, you can still be a part of all the action and volunteer as a judge! We'd love to have you!!!

 

Why You Should Be Competing In CrossFit Competitions

Why Compete In CrossFit?

Open Gym

9am-Noon

SWOD: Barbell Bent-Over Rows 12/12/12/12

WOD:

5 Deadlifts (245#/185#)

10 Bar Dips

15 Unbroken Double Unders

-5 Rounds for Time-

(10 minute cap)

 

Free Intro WOD at 10am

Skill: Push-Jerk

WOD:

6 Push-Jerks (45#)

8 Burpees

10 Static Lunges

12 Sit-Ups

200m Run

-AMRAP in 15 Minutes-

 

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Oven Roasted Tomatoes

Should You Refrigerate Your Eggs?


WOD:

6 Bar MUs (Sub = 6 CTB Pull-Ups)

8 Alternating Leg Pistols

10 Power Cleans (135#/95#)

200m Run

-5 Rounds for Time-

 

C.J. Cummings, 14 Years Old, Is America's Next Great Weightlifter

Paleo: Is It Right For Kids?

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SWOD:

Hatch Squat Program

Back Squat: 60%x10, 65%x10, 70%x8, 75%x8

Front Squat: 60%x5, 65%x5, 70%x5, 70%x5

Finisher:

Tabata V-Ups

The Hatch Squat Program is a twelve week cycle CrossFit Mission Gorge began on July 1st that requires us to squat twice per week. The weights are all based on certain percentages of your current 1 rep max (1RM). Please go to this spreadsheet ASAP and print out your numbers based on your current 1RM.

 

Mobility:

A1) Couch Stretch; 1 min. each leg x 2 sets

A2) Olympic Wall Squat with external rotation; 1 min each leg x 2 sets

(To increase the aggressiveness of the stretch, pull down on your right instep with your left hand and slide your right foot toward your hip.  Use your right hand to push on your right knee.)

WOD:

50 Wall Ball Shots (20#/14#)

50 Pull-Ups

50 Push-Ups

50 Sit-Ups

50 KB Swings (53#/35#)

50 Box Jumps (24”/20”)

-For Time-

 

An Open Letter To Those Who Can't Train

Pathogens On A Plane: How To Stay Healthy In Flight

Flop Life: What If We All Acted Like We Were In The World Cup?

Pineapple Coconut Water

Page 20 of 169

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12/22/2014

12/22/2014

Please join us TONIGHT at 8pm for Yoga at CFMG.  It's FREE for all members! (Class regularly occurs on Wednesdays at 8pm, but we will be holding it tonight due to the Christmas Holiday) Bring a mat! SWOD: Front Squat: Build up to a 5RM Back Squat: 5/5/5/5 (3 second pause at...

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12/21/2014

12/21/2014

CFMG Yoga 8am (Bring a mat!)   Open Gym 9am-12pm

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12/20/2014

12/20/2014

9am CFMG Ugly Sweater WOD at 9am and Holiday Paleo Potluck (All classes are cancelled today...come to our Holiday Team WOD/Party instead! Bring your friends and family!) Teams of 4 Buy in: 90 Wall Balls (20#/14#) 90 Chest to Bar Pull Ups Then, immediately into: (2 team members complete "Couplet #1" while...

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12/19/2014

12/19/2014

Mobility: A1) Olympic Wall Squat with External Rotation: 1 Minute/side x 2 sets A2) Crossover Symmetry Work: 10 Rows, 10 W/Y Negatives x sets {youtube}1UXL1gUFmOk{/youtube} WOD 12-9-6-3 Reps Deadlifts (275#/185#) KB Swings (70#/53#) KB Goblet Squats (70#/53#) *2 Rope Climbs Between Each Set* -For Time-   2015 Reebok CrossFit Games Season Schedule The Death of Diversity How to Improve your Rope Climbs Happy December!...

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12/18/2014

12/18/2014

SWOD Back Squat: 2 reps x 8 sets (Pause at bottom for 3 seconds and then explode out of bottom! Use a partner to count.) Front Squat: 2/2/2/2 (Start with the bar in the bottom position. You will have to set the bar up inside of the power rack.) WOD 10 Barbell Front Rack...

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12/17/2014

12/17/2014

SWOD Push-Press: 2/2/2/2 Bi-Lateral DB Rows: 12/12/10/10 WOD Max Reps in 4 Minutes: Turkish Get-Up (Alternating Sides)
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12/16/2014

12/16/2014

WOD Buy In: 1K Row -5 Rounds- 8 Power Cleans (135#/95) 30 Double Unders (Sub = 60 Singles) 8 Pistols Cash Out: 200m KB Farmers Carry (53#/35#) -For Time- Finisher: Partner Med Ball GHD Sit-ups 10/10/10/10   Chicken BLT Salad Laird Hamilton's Fitness Laws The Problem Isn't Getting Rid of Teachers, It's Keeping Them Are You Eating Right For Your Goals? Happy December! Do...

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12/15/2014

12/15/2014

SWOD Back Squat: Work up to a 2RM (If you feel like you can achieve a new 1RM, do it. Stop if you fail.) OR: 5/5/5/5 Front Squat: 2/2/2/2 (HEAVY!) OR: 5/5/5/5 WOD 3 Rounds for Time: 15 Thrusters (95#/65#) 12 Toes to Bar 10 Box Jumps (30"/24") (15 Minute Time Cap) {youtube}hLA-MVS025Y{/youtube} Paleo or Whole 30? Which is Better? The Whole9 Holiday Gift...

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12/14/2014

12/14/2014

CFMG Yoga (Free! Bring a mat) at 8am Open Gym 9am-12pm

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12/13/2014

12/13/2014

WOD: In teams of 2 20 Wall Climbs 40 Calorie Row 60 Box Jumps (24") 80 Pull-Ups 100 Air Squats -For Time- Partners may split the reps however they would like. One partner must hold a (275#/225#) deadlift before the other partner may begin working. 5 CrossFit Myths: Fact Vs. Fiction Songs We Love 2014 Endurance Training Influences Gene...

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12/12/2014

12/12/2014

  Mobility: Roll Sub Scap and Pecs for 4:00 A1) Hip Opener Stretch 2:00 x 2 A2) Couch Stretch 1:00/side x 2 WOD: 20 Minute EMOM Even: 2 Power Snatches, 2 Overhead Squats (you pick the weight) Odd: 8 Toes to Bar, 4 Jumping Lunges Score = Total Successful Rounds {youtube}Nz4h_05S2XA{/youtube} What The CrossFit Games 2015 Changes Mean...

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12/11/2014

12/11/2014

SWOD: Back squat 3 reps x 8 sets (Pick one weight that you can move explosively, about 50% of your 1RM. Rest exactly 60 seconds between sets.) Front squat 3/3/3/3 (These are tempo squats, 3:1:1. 3 seconds to get to bottom, 1 second in the bottom, and 1 second up. ...

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