A+ R A-

W.O.D.

WOD:

Hatch Squat Program: Week 12, Day #1

Back Squat: 60%x5, 70%x5, 75%x5, 75%x5

Front Squat: 65%x5, 70%x5, 75%x5

A1) Seated Box Jumps 5/5/5/5

A2) Parallette L-Sits x 4 sets


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Make Your Own Luck

 

The topic of our second FREE CFMG 101 Session on Saturday September 27th from 10am-12pm is going to be…Kipping and Butterfly Pull-ups! Be sure to sign up on MindBody for a spot (capped at 15) in this free workshop, led by Coach Ian and an additional CFMG coach. Athletes will learn a progression on both styles of pull-ups, work through plenty of drills, receive specific exercises to aid in strengthening the pull-up, coached practice time, and finish the class with a workout.  The CFMG 101 Series is a FREE monthly 2-hour workshop on a topic chosen by CrossFit Mission Gorge members.  Hope to see you there!

What a fine looking group of athletes from this Saturday's FREE CFMG 101 Session: The Snatch!  Stay tuned this week for more details on our next FREE CFMG 101 Session, Saturday, September 27th at 10am.

 

WOD:

Buy In: 2k Row

9 Toes-to-Bar

6 Power Cleans (135#/95#)

3 Wall Climbs

-6 Rounds for Time-


Run A Mile Race Instead Of A Marathon

How Culture Shapes Our Senses

Muscle Up Tutorial

Open Gym

9am-12pm

 

Partner WOD:

In teams of 4:

Partners A|B, then partners C|D perform:

2 minutes of barbell hang to overhead

Each pair selects one weight to use.

Weights cannot be changed.

Barbell may not touch the ground.

Team may hold the bar during transitions.

Weights to be used:

(2) 45# plates

(4) 25# plates

(4) 10# plates


Rest 5 Minutes (Breakdown bars and put away)


As a Team:

400 Double Unders (sub = 500 single unders)

800m Run (together)

12 Rope Climbs

400m Partner Carry

100 Pull-Ups

400m Sled Drag (90#/45#)

-For Time-

 

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How Exercise Makes Us Feel

Science Says Imagery Is A Powerful Psych-Up Tool

The Clean And Jerk Rack Positions

SWOD:

Hatch Squat Program: Week 11, Day #2

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

Front Squat: 60%x5, 70%x5, 75%x5, 80%x4

SWOD:

A1) Weighted Pull-Ups, max reps x 3 sets

A2) Single Arm Push Press: 10/10/10 (each arm)

 

Limit Kids To 45 Minutes On Screens

12 Signs You Need To Eat More Protein

Coach, I Can't Do Pull Ups: 7 Tips To Get You There

WOD:

800m Run

20 Deadlifts (275#/165#)

600m Run

15 Deadlifts

400m Run

10 Deadlifts

200m Run

5 Deadlifts

-For Time-

Finisher:

Ring Dips: 10-15 reps x 4 sets

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With World Trade Center Largely Rebuilt, New York Marks September 11th

Desert Ninjas

 

WOD:

50 Wall Balls (20#/14#)

40 Push-Ups

30 Box Jumps (24”/20”)

20 Pull-Ups

10 HSPU

10 HSPU

20 Pull-Ups

30 Box Jumps (24’/20”)

40 Push-Ups

50 Wall Balls (20#/14#)

-For Time-

Finisher:

GHD Sit-Ups 15/15/15/15


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Fixing Neck Position And Forward Head Posture


Mobility:

A1) Olympic Wall Squat, accumulate 2 minutes x 2 sets

A2) Couch Stretch, 1 min each leg x 2 sets

SWOD:

Hatch Squat Program: Week 11, Day #1

Back Squat: 60%x5, 70%x3, 80%x2, 90%x2, 95%1, 103%x1

Front Squat: 60%x5, 70%x5, 75%x5, 75%x5

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America Needs A Playtime Intervention

Are Smartphones Disrupting Your Sleep?

Page 6 of 161

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10/26/2014

PLEASE NOTE: There will be NO Open Gym on Sunday, October 26th, due to the wall demolition/construction work at CFMG over the weekend.  Thank you for understanding!

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10/25/2014

10/25/2014

PLEASE NOTE: There will be NO 10AM Beginners or 11am Class on Saturday, October 25th, and NO Open Gym on Sunday, October 26th, due to the wall demolition/construction work at CFMG over the weekend.  Thank you for understanding! SWOD: Deadlift 5/5/5/5   WOD: AMRAP in 10 Minutes 10 Box Jumps (24”) 10 Squat Cleans (155#) How...

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10/24/2014

10/24/2014

PLEASE NOTE: There will be NO 10AM Beginners or 11am Class on Saturday, October 25th, and NO Open Gym on Sunday, October 26th, due to the wall demolition/construction work at CFMG over the weekend.  Thank you for understanding!   SWOD: Strict Press 5/5/5/5 WOD: -5 Rounds for Time- 15 HSPU 200m Run 35 Double Unders (90 Single...

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10/23/2014

10/23/2014

SWOD: Squat Snatch 3/3/3/3/3 WOD: 3 Squat Snatches (135#/95#) 6 CTB Pull-Ups 9 Back Squats (135#/95#) 18 Calorie Row 9 Back Squats 6 CTB Pull-Ups 3 Squat Snatches -For Time- (12 min cap) {youtube}txCe5AFitM4{/youtube}   Mo' Muscles, Mo' Problems Your Arms Are Like Ropes. True Or False? Periodization Increases Strength, Regardless Of The Method Used Upcoming Events at CFMG On Thursday, Oct 30th at 6pm @...

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10/22/2014

10/22/2014

Mobility: A1) Rack Position drill, 1 min each arm x 2 sets A2) Bully Stretch, 1 min each arm x 2 sets   {youtube}Un1PDhrU3h0{/youtube} WOD: 1 min. 10 Tire Flips/ max. Tire Jumps 1 min. Sit-Up 1 min. Hand Release Push-Ups 1 min. Toes-to-Bar 1 min. Bar Dips 1 min. Rest -3 Rounds for Reps-   {youtube}YcK40PKyHZ4{/youtube}   Walking Vs. Running The Right--And Surprisingly Wrong Ways--To...

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10/21/2014

10/21/2014

  Skill: Double Under/Triple Under Practice WOD: Buy In: 15 Triple Unders Push-Press 1-2-3-4-5-6-7-8-9-10 (135#/95#) KB Swings 10-9-8-7-6-5-4-3-2-1 (53#/35#) Cash Out: 15 Triple Unders -For Time- {youtube}OSMvoZnh_ng{/youtube} Pediatric Medicine's Damaging Oversight: Sleep Weeknight Shredded Pork Tacos With Pear Salsa Drinking Coffee, For Your Health Upcoming Events at CFMG On Thursday, Oct 30th at 6pm @ CFMG, come join your CFMG community at...

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10/20/2014

10/20/2014

Join the CFMG Competition Team! We meet every Sunday at 9:30am (and another weekday time will be announced soon).  If you have questions about whether you should participate or not, ask your coach!   SWOD: Squat Cleans 3/3/3/3/3 WOD: 25 Burpees 25 Power Cleans (135#/95#) 25 Burpees *EMOM: Complete 7 Wall Ball Shots (20#/14#) -For Time- ...

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10/19/2014

10/19/2014

Open Gym 9am-12pm   Upcoming Events at CFMG On Thursday, Oct 30th at 6pm @ CFMG, come join your CFMG community at a hip and shoulder mobility seminar led by Movement Rx's Dr. Claudia Chaloner, DPT. (She's the one you've seen working on people in the gym.) She'll lead an interactive (and nearly pain-free)...

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10/18/2014

10/18/2014

WOD: In Teams of Three: 200m Row 25 Wall Balls (20#/14#) 20 Pull-Ups 400m Run (together) -AMRAP in 18 Minutes- Move through the workout in teams of three, with each partner working through the movements at the same time (Partner A on the Row, Partner B on the Wall Balls, and Partner C on the Pull-Ups...

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10/17/2014

10/17/2014

Dr. Claudia Chaloner from Movement Rx tackles some yoke carries.  Make an an appointment to see her at CrossFit Mission Gorge for personalized movement-based human performance, physical therapy, and wellness programs, and be sure to attend the FREE Movement Rx Mobility Workshop with her on October 30th at 6pm! Details...

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10/16/2014

10/16/2014

SWOD: Power Snatch (pause below knees) | Overhead Squat 2|4 2|4 2|4 2|4 {youtube}MIPE1xvRx7k{/youtube} A1) Yoke Carry 50 feet x 4 Sets   {youtube}leCAlTW--mk{/youtube} A2) GHD Hip Extensions 8-12 Reps x 4 Sets   How To Undo The Damages Of Sitting Getting Some 'Me' Time: Why Millennials Are So Individualistic The Limits Of Friendship Why Are Americans So Fascinated With...

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10/15/2014

10/15/2014

Mobility: A1) Hip Capsule: Exaggerate external rotation 1 minute/leg A2) Wall Squat: 2 minutes   WOD: -3 Rounds for Time- 7 Deadlifts (315#/215#) 7 Muscle-Ups (Sub = 7 Pull-Ups and 7 Dips) 21 Burpee Box Jumps (24”/20”) {youtube}qCGtwPhfGf4{/youtube}   You Are Going To Die, So Stop Wasting Time On Facebook Weeknight Roast Chicken The Year Of The Thruster

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