A+ R A-

W.O.D.

Open Gym

8-10am


Hatch Week 4, Day 2

SWOD:

Back Squat:

8 Reps @ 65% of your 1RM

8 Reps @ 70% of your 1RM

8 Reps @ 75% of your 1RM

8 Reps @ 80% of your 1RM

Front Squat:

5 Reps @ 60% of your 1RM

5 Reps @ 65% of your 1RM

5 Reps @ 70% of your 1RM

5 Reps @ 70% of your 1RM

 

WOD:

30 Muscle Ups (Sub=40 Burpee CTB Pull-Ups)

-For Time-

(8 Minute Time Cap)


Dim lights Embed Embed this video on your site


How Not To Die When Squatting Alone

Common Squat Mistakes And Simple Fixes

Max Shank's Ultimate Athlete Training Template

The New Surgeon General's 4 Rules For Health


Upcoming Events At CrossFit Mission Gorge

CFMG is hosting a Movement Rx seminar on Thursday, May 7th, from 6-8pm on Running and Single-Leg Performance! If you have pain or limitations with these movements, or want to improve your running speed and efficiency, as well as improve split jerks, split squats, lunges, and even pistols, then sign up here or on the sign up sheet in the Athlete Lounge for this Seminar! Seminar is $39, and will be capped at 20 athletes.

During the seminar, we will learn to test our own motor control and mobility limitations and learn techniques to improve running and single/split leg movements. Motor Control, Stability, and Mobility factors will be provided so we can measure our own progress over time.

CFMG will run our annual "Memorial Day Murph" WOD on Monday, May 25th, 2015 at 8am and 10am to honor a hero. We will be running the workout as part of The Murph Challenge and Fundraiser for the LT. Michael P. Murphy Memorial Scholarship Foundation (501c3). To register and donate, please visit this link.

Please RSVP for the CFMG Member Appreciation Pool Party on Saturday, May 30th, 2015 from 1-5pm. Please allow us to show our appreciation for you as a loyal member of CrossFit Mission Gorge by joining us at a pool party to kick off the summer season in San Diego! We will be hosting a family-friendly pool party at the Kroc Center, with access to the pool and diving boards, rock climbing wall, and party area. We will provide food and drinks--just bring yourselves and get ready to have a great time! Whether you have been with us for 1 month or 5 years, we appreciate your support and love, and want to give back to you in a small way to show our most heartfelt thanks. YOU are what makes our community the best in San Diego!


The 2015 Summertime Special

The first day of Summer is less than 3 months away and once again we are offering some sweet deals. Are you ready to get in the best shape of your life? Eyeing up that new bathing suit , or have an annual pool party you plan on attending? Want to workout with a great group of people and make some friends? Tired of your normal gym routine and want to be trained by experts? Take advantage of our Summertime Special.


-3 months for only $300 ($100 savings)
-6 months for only $550 ($150 savings)
-1 hour nutrition consultation $60 ($40 savings)


Make your purchase HERE in our Online Store. Select "CrossFit Classes" from the drop down menu.


Memberships are for unlimited classes! Current members may also take advantage of this offer. This offer expires on April 30th. Still on the fence? Come try our gym FREE for one week.


SWOD:

Split Jerk 2/2/2/2/2/2

(Pause 2 Seconds in Split)

WOD:

A1) 100m Sprint

A2) Recovery Jog 100m

A3) Sled Drag Sprint 50m

A4) 12 Weighted Sit-ups

x 5 Sets


Do The Math To Make The Most Of Micronutrients

Points Of Stability

The CrossFit Games And My Battle With Depression


Below is a letter we wrote in 2013, with a few updates for the upcoming Rumble in Paradise. All information below is still applicable. :)


Dear Rumble Competitors,


In just a few short days, you will be participating in the 2015 Rumble in Paradise. For some of you, this may be your first competition and for others, it may be your second, third,fourth..... we want you all to know how proud the entire coaching staff and CFMG community is of you as an athlete.  We have watched you train hard and prepare physically and mentally for this competition, and we can’t wait to see you reap the rewards of all your hardwork on Saturday.  Some of you have asked us what you should be doing in the next few days leading up to the competition, and we wanted to address those questions, as well as give you some encouragement and motivation for competition day.


As with any competition, race, fitness event, etc., we love watching and hearing about all your achievements. Our coaching staff works hard to teach you the correct form, technique, and range of motion of each movement, as well as push you constantly to get better. To see all of this come to fruition on the competition field makes us feel like proud parents. Please know that you always have the support of not only the CFMG coaching staff, but also the entire CFMG community. We are proud of you for stepping outside of your comfort zone and testing your fitness outside ofthe gym.


The next few days leading up to the competition should be spent reviewing the workouts and the movement standards for the 2015 Rumble in Paradise, as well as practicing movements that may or may not be your best. We encourage you all to continue to train, mobilize, recover, and eat well throughout the rest of this week. Structure your training wisely, though. You want to lift and get your heart rate up but remember to “save some in the tank”. You do not want to do any training that is going to physically and/or mentally drain you or make you too sore to move well. The days leading up to competition should not be spent testing, performing benchmark workouts, or high volume training. If you need further guidance on this, all you need to do is ask one of your coaches.


Please keep in mind that whenever you participate in a fitness event outside of CFMG, you are representing us as a gym and a community. Do not get so wrapped up in the competition that you embarrass yourself and your community. Of course, we want you all to win, but always keep good sportsmanship in mind. The Rumble in Paradise is an event put on by our friends at CrossFit Elysium, and we fully expect you all to be good ambassadors for our gym.


Lastly, have fun! We know you are serious athletes, but try to enjoy the day as much as you can and take it all in.  We are all here for you, we believe in you,we support you, and we know you will do your best to make the most of the day.


Good luck CFMG Competitors!


-Your Coaches


Friendships born on the field of athletic strife are the real gold of competition. Awards become corroded, friends gather no dust. - Jesse Owens


The 2015 Summertime Special

The first day of Summer is less than 3 months away and once again we are offering some sweet deals. Are you ready to get in the best shape of your life? Eyeing up that new bathing suit , or have an annual pool party you plan on attending? Want to workout with a great group of people and make some friends? Tired of your normal gym routine and want to be trained by experts? Take advantage of our Summertime Special.


-3 months for only $300 ($100 savings)
-6 months for only $550 ($150 savings)
-1 hour nutrition consultation $60 ($40 savings)


Make your purchase HERE in our Online Store. Select "CrossFit Classes" from the drop down menu.


Memberships are for unlimited classes! Current members may also take advantage of this offer. This offer expires on April 30th. Still on the fence? Come try our gym FREE for one week.


SWOD:

High Hang Clean: 2/2/2/2/2 (load by feel)

Clean Lift-Off: 4/4/4/4 (100%-110% of 1RM)


A1) Close Grip Bench Press 8/8/8/8

A2) Chin-Ups 10/10/10/10

 

Below is a letter we wrote in 2013, with a few updates for the upcoming Rumble in Paradise. All information below is still applicable. :)


Dear Rumble Competitors,


In just a few short days, you will be participating in the 2015 Rumble in Paradise. For some of you, this may be your first competition and for others, it may be your second, third,fourth..... we want you all to know how proud the entire coaching staff and CFMG community is of you as an athlete.  We have watched you train hard and prepare physically and mentally for this competition, and we can’t wait to see you reap the rewards of all your hardwork on Saturday.  Some of you have asked us what you should be doing in the next few days leading up to the competition, and we wanted to address those questions, as well as give you some encouragement and motivation for competition day.


As with any competition, race, fitness event, etc., we love watching and hearing about all your achievements. Our coaching staff works hard to teach you the correct form, technique, and range of motion of each movement, as well as push you constantly to get better. To see all of this come to fruition on the competition field makes us feel like proud parents. Please know that you always have the support of not only the CFMG coaching staff, but also the entire CFMG community. We are proud of you for stepping outside of your comfort zone and testing your fitness outside ofthe gym.


The next few days leading up to the competition should be spent reviewing the workouts and the movement standards for the 2015 Rumble in Paradise, as well as practicing movements that may or may not be your best. We encourage you all to continue to train, mobilize, recover, and eat well throughout the rest of this week. Structure your training wisely, though. You want to lift and get your heart rate up but remember to “save some in the tank”. You do not want to do any training that is going to physically and/or mentally drain you or make you too sore to move well. The days leading up to competition should not be spent testing, performing benchmark workouts, or high volume training. If you need further guidance on this, all you need to do is ask one of your coaches.


Please keep in mind that whenever you participate in a fitness event outside of CFMG, you are representing us as a gym and a community. Do not get so wrapped up in the competition that you embarrass yourself and your community. Of course, we want you all to win, but always keep good sportsmanship in mind. The Rumble in Paradise is an event put on by our friends at CrossFit Elysium, and we fully expect you all to be good ambassadors for our gym.


Lastly, have fun! We know you are serious athletes, but try to enjoy the day as much as you can and take it all in.  We are all here for you, we believe in you,we support you, and we know you will do your best to make the most of the day.


Good luck CFMG Competitors!


-Your Coaches


Friendships born on the field of athletic strife are the real gold of competition. Awards become corroded, friends gather no dust. - Jesse Owens


The 2015 Summertime Special

The first day of Summer is less than 3 months away and once again we are offering some sweet deals. Are you ready to get in the best shape of your life? Eyeing up that new bathing suit , or have an annual pool party you plan on attending? Want to workout with a great group of people and make some friends? Tired of your normal gym routine and want to be trained by experts? Take advantage of our Summertime Special.


-3 months for only $300 ($100 savings)
-6 months for only $550 ($150 savings)
-1 hour nutrition consultation $60 ($40 savings)


Make your purchase HERE in our Online Store. Select "CrossFit Classes" from the drop down menu.


Memberships are for unlimited classes! Current members may also take advantage of this offer. This offer expires on April 30th. Still on the fence? Come try our gym FREE for one week.



Hatch Week 4, Day 1

SWOD:

Back Squat:

8 Reps @ 65% of your 1RM

8 Reps @ 70% of your 1RM

6 Reps @ 80% of your 1RM

6 Reps @ 85% of your 1RM


Front Squat:

5 Reps @ 70% of your 1RM

5 Reps @ 75% of your 1RM

5 Reps @ 80% of your 1RM

5 Reps @ 85% of your 1RM

WOD:

4 Minute AMRAP

4 Weighted Pistols (53#/35#)

8 Hand Release Push-Ups


Your Body On A Fast Food Burger

Release The Piriformis To Alleviate Lower Back Pain

Choosing The Right Weightlifting Program, And Making It Work


 

Below is a letter we wrote in 2013, with a few updates for the upcoming Rumble in Paradise. All information below is still applicable. :)


Dear Rumble Competitors,


In just a few short days, you will be participating in the 2015 Rumble in Paradise. For some of you, this may be your first competition and for others, it may be your second, third,fourth..... we want you all to know how proud the entire coaching staff and CFMG community is of you as an athlete.  We have watched you train hard and prepare physically and mentally for this competition, and we can’t wait to see you reap the rewards of all your hardwork on Saturday.  Some of you have asked us what you should be doing in the next few days leading up to the competition, and we wanted to address those questions, as well as give you some encouragement and motivation for competition day.


As with any competition, race, fitness event, etc., we love watching and hearing about all your achievements. Our coaching staff works hard to teach you the correct form, technique, and range of motion of each movement, as well as push you constantly to get better. To see all of this come to fruition on the competition field makes us feel like proud parents. Please know that you always have the support of not only the CFMG coaching staff, but also the entire CFMG community. We are proud of you for stepping outside of your comfort zone and testing your fitness outside ofthe gym.


The next few days leading up to the competition should be spent reviewing the workouts and the movement standards for the 2015 Rumble in Paradise, as well as practicing movements that may or may not be your best. We encourage you all to continue to train, mobilize, recover, and eat well throughout the rest of this week. Structure your training wisely, though. You want to lift and get your heart rate up but remember to “save some in the tank”. You do not want to do any training that is going to physically and/or mentally drain you or make you too sore to move well. The days leading up to competition should not be spent testing, performing benchmark workouts, or high volume training. If you need further guidance on this, all you need to do is ask one of your coaches.


Please keep in mind that whenever you participate in a fitness event outside of CFMG, you are representing us as a gym and a community. Do not get so wrapped up in the competition that you embarrass yourself and your community. Of course, we want you all to win, but always keep good sportsmanship in mind. The Rumble in Paradise is an event put on by our friends at CrossFit Elysium, and we fully expect you all to be good ambassadors for our gym.


Lastly, have fun! We know you are serious athletes, but try to enjoy the day as much as you can and take it all in.  We are all here for you, we believe in you,we support you, and we know you will do your best to make the most of the day.


Good luck CFMG Competitors!


-Your Coaches


Friendships born on the field of athletic strife are the real gold of competition. Awards become corroded, friends gather no dust. - Jesse Owens

SWOD:

Push Press: 50% x 5, 60% x 3, 70% x 2, 75% x 1, 80% x 1

WOD:

1 Minute: Rope Climbs

1 Minute: Box Jumps (24"/20")

1 Minute: Power Cleans (95#/65#)

1 Minute: Double Unders (Sub=Single Unders)

1 Minute: Kettlebell Swings (53#/35#)

1 Minute: Rest

-3 Rounds for Reps-

 

The Skinny On Pre-Workout Supplements

How To Think Abundantly

Why Your Lifts Aren't Getting Better…And What To Do About It


The 2015 Summertime Special

The first day of Summer is less than 3 months away and once again we are offering some sweet deals. Are you ready to get in the best shape of your life? Eyeing up that new bathing suit , or have an annual pool party you plan on attending? Want to workout with a great group of people and make some friends? Tired of your normal gym routine and want to be trained by experts? Take advantage of our Summertime Special.


-3 months for only $300 ($100 savings)
-6 months for only $550 ($150 savings)
-1 hour nutrition consultation $60 ($40 savings)


Make your purchase HERE in our Online Store. Select "CrossFit Classes" from the drop down menu.


Memberships are for unlimited classes! Current members may also take advantage of this offer. This offer expires on April 30th. Still on the fence? Come try our gym FREE for one week.

 

Open Gym

9am-12pm

 

Competitor's Session

10am

Clean with 3-Second Lift-Off + Jerk with 3-Second Pause in Split

60% x 3, 65% x 3, 70% x 3, 75% x 3, 80% x 3

(Emphasizing leg drive and controlled bar path during the initial pull to above the knee while demonstrating balance and control with pause in split)

 

WOD:

6 Minute AMRAP

6 Toes-to-Bar

6 Clean & Jerks (135#/95#)


-Rest 2:00-

 

6 Minute AMRAP

200m Row

6 Burpees over the Rower


Free Intro Workout at 10AM

Skill: Med Ball Clean

WOD:

5 Med Ball Cleans

10 Sit-Ups

5 Push Ups

10 Air Squats

200m Row

-3 Rounds for Time-

 

The Power Of Simple Food Rituals

National Park Week

Back Squats Are The Cure For Everything

36 Weeks Of Bodyweight Workouts


The 2015 Summertime Special

The first day of Summer is less than 3 months away and once again we are offering some sweet deals. Are you ready to get in the best shape of your life? Eyeing up that new bathing suit , or have an annual pool party you plan on attending? Want to workout with a great group of people and make some friends? Tired of your normal gym routine and want to be trained by experts? Take advantage of our Summertime Special.


-3 months for only $300 ($100 savings)
-6 months for only $550 ($150 savings)
-1 hour nutrition consultation $60 ($40 savings)


Make your purchase HERE in our Online Store. Select "CrossFit Classes" from the drop down menu.


Memberships are for unlimited classes! Current members may also take advantage of this offer. This offer expires on April 30th. Still on the fence? Come try our gym FREE for one week.

 

 

 

Page 5 of 188

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