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W.O.D.


Our Thanksgiving week hours will be as follows: regular class hours/times Monday, November 25th and Tuesday, November 26th; no 7pm class, CrossFit Endurance 6pm, or Yoga 8pm on Wednesday, November 27th; Open Gym on Thursday, November 28th from 8-10am; and class hours at 8am, 9am, 10am, and Noon only on Friday, November 29th.  Regular class hours resume on Saturday, November 30th, but there will be NO Open Gym on Sunday, December 1st.  We hope everyone has a wonderful Thanksgiving!


SWOD:

A1) Box step-ups w/ plate overhead 10 steps x 5 sets

A2) Romanian deadlifts 6/6/6/6/6


WOD:

16 min EMOM

(1st 4 min.) 5 Bar MU or 5 Burpee pull-ups

(2nd 4 min.) 2 Rope climbs

(3rd 4 min.) 6 alternating arm KB snatches (53#/35)

(4th 4 min.) 7 Back squats (135#/95#)

 

How To Warm Up For Heavy Weights

Chocolate And The Brain

WOD:

OTMEM for 10 min

Odd min. 15 KB swings (70#/53#)

Even min. 20 Clapping push-ups

Rest 1 min

OTMEM for 10 min

Odd min. 12 Burpees

Even min. 12 toes-to-bar

Rest 1 min

OTMEM for 10 min

5 Deadlifts (225#/155#)

10 Jumping air squats

 

Paleo Holiday Survival Guide

10 Things Mentally Strong CrossFitters Don't Do

Skill: Pull-up and Muscle-up progressions

SWOD: Push-press 2/2/2/2/2 (If you can beat your old 1RM do it but we will be testing 1RM next week.)

A1) Weighted strict pull-ups 8/8/8/8/8

A2) Turkish get-ups 3 reps on each side x 4 sets

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Goal-Setting

During a recent conversation I had with a member, he mentioned in passing that he and another member had set a goal to complete a half ironman. I was a bit surprised by his comment, as the “long slow distance” training modality is largely avoided by the CrossFit community, as a whole. As I began to reflect more on his comment, I began to realize that as coaches, we often forget that our members have goals beyond “just being healthy,” and that people have other goals and ambitions, both outside and inside of the gym that they wish to accomplish.

I have realized, in pushing athletes through their daily WODs, that it is not always apparent to the coaches which specific goals each of our members wish to achieve, whether it is to complete a marathon, achieve a Clean and Jerk PR, beat a specific WOD time, or improve in a specific “sport”.  I would like to change that, so that we, as coaches, can help you get to where you want to be, or at least provide you with motivation and drive you toward your successes.

Whether you have made goals in the past or not, I CHALLENGE YOU to set some goals, inside or outside of the gym, that you wish to achieve in a reasonable amount of time. When you set goals, your actions become more focused, and you begin working down that path of putting your vision to reality. These goals should be achievable, but they should also be challenging, nonetheless. Goals can be as specific as hitting “X” amount of weight on the Snatch, or can be more objective, such as better positioning on certain movements. If you are totally lost on how to set goals, a good place to start is to set goals in 1 month, 3 month, 6 month, and year-long increments. They MUST also be written out, so that you have something to look back on, or at the very least give you daily motivation to pursue those goals.  Once these goals are written out, describe how you plan on achieving them, and what you would like your coach to do to help you reach them, as well. I know that I speak for the entire CFMG coaching staff when I say that I am no longer satisfied simply getting people through their workouts.  We genuinely want to help you meet some, if not all, of your goals. If you are serious about making a plan of action, I encourage you to write it out and show your coach.

In review, if you were to set goals today, you would:

1)   Write out what you want to achieve in one month, 3 months, 6 months, and in a year.

2)   Write out your plan to achieve said goals

3)   Show them to your coach

4)   Make gains

You should reassess your progress at the end of the month, determine what worked well, and what did not, and then make changes, accordingly. Do not change your long-term goals, just because you did not make a lot of progress in one month.  Some months will see little-to-no progress, while others you may see huge growth.  Stay the course, and be steadfast in working toward your goals.  I will leave you with this last bit of perspective: setting goals (“creating your reality”) is always a better alternative than not setting goals (“wishful thinking”).  Again, I cannot encourage you enough to let your coach know your goals, and help us help you! See you in the gym.

-Chunter

WOD:

Rumble in Paradise III WOD #3

AMRAP in 15 min

10 Snatches (135#/85#)

5 Burpees with lateral jump over bar

10 Front squats (135#/85#)

5 Burpees with lateral jump over bar

10 Hang clean (165#/115#)

*you will have to add 30# to your bar

5 Burpees with lateral jump over bar

10 Deadlifts (165#/115#)

5 Burpees with lateral jump over bar

Rumble competitors should be familiar with the movement standards. Click HERE for more info.

 

Range Of Motion Vs. More Weight On The Bar

Nature Is A Powerful Teacher, Indeed

 

SWOD: Front squats 3/3/3/3/3

WOD:

“Annie”

50 Double unders

50 Sit-ups

40 Double unders

40 Sit-ups

30 Double unders

30 Sit-ups

20 Double unders

20 Sit-ups

10 Double unders

10 Sit-ups

-For time-

Double under sub. = x4 in singles

(12 min cap)

Compare to 5/7/2013

 

Today marks the first day of our 5 weeks of giving back to the community.  This week, we are asking members to donate items in our collection bin in the main entranceway for Feeding America San Diego.  Founded in 2007, Feeding America San Diego is the largest hunger-relief organization in San Diego County. The non-profit organization, funded by philanthropic and community support, is devoted to feeding the hungry, advocacy, and education. FASD is committed to solving hunger in our communities and informing the public on the issues of food insecurity, nutrition, and poverty. We fight hunger locally by working hand-in-hand with partner agencies, local school districts, corporate partners and a network of volunteers to serve 73,000 children, families and seniors in need each week.

Please feel free to donate one or more of their "most needed" items, including: peanut butter, canned tuna, canned chicken (white meat), canned fruits in natural juices, canned soup.

More information on CFMG's 5 weeks of community service/giving can be found here.


Cold Turkey Vs. Baby Steps: Which Is The Better Approach

The Healthfulness Of Eggs

Open Gym

9 am-12 noon

WOD:

50 Double Unders (sub = 75 single unders)

21 Lateral Burpees Over Bar

7 Power Snatches (115#/75#)

200m Run

-4 Rounds for Time-

 

CFMG Challenges You To Expand Our Community

Warm Brussels Sprouts Slaw With Asian Citrus Dressing

 

SWOD:

A1) Single Leg KB/DB Deadlifts 8/8/8/8/8 (on each leg)

A2) Bulgarian Split Squats 6/6/6/6/6 (on each leg)

WOD:

AMRAP in 7 minutes

2 Deadlifts (225#/155#)

2 Pistol Squats

4 Deadlifts

4 Pistol Squats

6 Deadlifts

6 Pistol Squats...


CFMG Challenges You To Expand Our Community

A Closer Look At The New Cholesterol Guidelines

Find Your Fight

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