A+ R A-

W.O.D.

WOD

Back Squat 8/8/7/7/6

A1) Snatch Grip Deadlift 8/8/8/8/8

A2) Handstand Push ups 8/8/8/8/8


Max Unbroken Muscle Ups or Pull ups x 4

(your set is over when you drop from the rings or bar)

Rest 2 min between each round

Score is total reps

 

Don't Hang or Bounce on your Tissues-If you plan on air doing another air squat watch this!

A Dr.'s story on Whole30


Mobility WOD

Front Rack Stretch (Demo 50 seconds into video)

Exploring Hip Stretch (Demo at 1.45)

1 Min on each arm/leg

 

WOD

Buy in: 800 M Run

9 OHS (135#/95#)

30 Double Unders

5 Rnds

Cash Out: 800 M Run

K-Star preaching about the importance of a tight and active core.

 

Deadlifts and Double Unders with CF Atlanta

The Truth about Food and Health Claims

Visualization Practice

By Coach Ian J. McHugh

Dim lights Embed Embed this video on your site

I was watching an HBO Series, On Freddie Roach, and some of the boxers he is training (Team USA) sat through this mental focus exercise. It was based a lot on visualization, and using visualization to focus on a certain thing. At first, as you can see, it seemed sort of funny to boxers to visualize something like a piece of fruit but watch how their demenour changes when they begin to visualize their training.

This is something that I personally do prior to a big lift or prior to starting a WOD. Have I ever ignored you prior to starting a WOD? Have I ever given you the "leave me alone" hand-signal? It's because I am trying to visualize myself executing each movement and how exactly I will move through the entire WOD.

If you ever taken my class I normally let you know that you have a minute or two before we are starting. Use this time to visualize and get your mind right! Joking around, chatting, etc. is just fine but think how much better you'd perform with a little more focus on your upcoming WOD.

 

SWOD

Hanging Power Clean

5/5/4/4/4

WOD

Pull-ups

Burpees

KB Swings (53#/35#)

Sit ups

1 of each 2 of each 3 of each 4 of each....

AMRAP 12 Min

The CrossFit Open Starts soon Sign up HERE

At CFMG we are encouraging everyone to sign up.  You do not need to be at an elite level to give this one a try!

Feb Referral Program

Rules Changes for the CF Open



 

Kelly during WOD #1 of the 2011 LCI

 

Open Gym 10am-1pm

Congratulations and Best Wishes to Monica and Trevor as they "tie the knot" today! CFMG is very happy for you both and wish nothing but the best in the future.


WOD:

AMRAP in 12 min

4 Muscle-ups (sub. = 12 chest-to-bar pull-ups)

6 Ground to overhead (155#/115#)

8 Burpees

200m run


"Competitor Finisher"

Start this about 10-15 min after the WOD.

Buy in: 10 HSPU

-3 Rounds-

10 Front Squats (155#/115#)

15 Hand-lift push-ups

Cash out: 10 HSPU

-For time-


Free Beginner WOD at 10am

AMRAP (As Many Rounds As Possible) in 10 min

10 Static Lunges

10 Kettlebell swings

10 Hand-lift push-ups

10 Sit-ups

20 Single unders

We only have a few spots left for our upcoming Olympic Weightlifting clinic with Coach Jesse Malcomb. Reserve your spot today!


SWOD:

Push or Split jerk from behind the neck 3/3/3/3/3

Dim lights Embed Embed this video on your site


WOD:

1 min OHS (95#/65#)

1 min Sit-ups

1 min Box Jumps (24"/20")

1 min KB Swings (70#/53#)

1 min Rest

-3 Rounds-


Announcing our February Referral Program: When your referral signs up for a membership here at CFMG you'll be able to take one of our products for free. (i.e. a CFMG T-shirt, CFMG Hat, Stronger Fast Healthier products, etc.) As always, thank you for your business and your continued support in making CFMG one of the best CrossFit Affiliates.


Why You Should Eat Leafy Greens

Rolling Pins: Not Just for Bread Dough




Geoff Going HAM at the 2011 LCI


WOD:

-AMRAP in 7 min-

5 Push-press (135#/95#)

10 Toes-to-bar

200m run

Rest 3 minutes


-AMRAP in 7min-

20 Deadlifts (135#/95#)

30 Double unders (sub.= 80 Single unders)

200m run

Rest 3 minutes


-5 Rounds for time-

5 Pull-ups

10 Push-ups

15 Air squats


DONE!


Valentine's Day is coming soon. Give your special someone a gift of relaxation!

Exercises You've Never Tried

Sweet Potato Latkes


Don't forget to register for the 2012 Reebok CrossFit Open Sectional Today!


Pre-SWOD Mobility:

A1) Couch Stretch, 1 min each leg x 2 sets

A2) Bottom Up Hamstring Stretch w/ Band, 15-20 reps on each leg x 2 sets

Dim lights Embed Embed this video on your site


SWOD:

Back Squat 10/10/10/10/10


A1) Dumbebll Rows 15/15/15/15

A2) Sled Drag, roughly 40-50m x 5 sets, you pick the load. (*Please watch for vehicles)


Omega 3 in Fish vs. Omega 3 in Oil

From 83# to The Games


Page 100 of 137

Latest W.O.D.

Prev Next

4/17/2014

4/17/2014

SWOD: Squat Clean 3/3/2/2/2 A1) Overhead Squats 6/6/6/6 A2) Sled Drag x 4 Sets {youtube}ZajjXp-iN_s{/youtube} The Clean Posture Made Perfect With Overhead Squats Push, Pull, and Perspire: Sled Workouts

ian - avatar ian 14 Apr 2014 Hits:110 W.O.D.

Read more

4/16/2014

4/16/2014

Skill: Running Skills and Drills WOD: 200m run -8 Rounds for Time- 1:1 work to rest ratio *Today would be a good day to bring a stopwatch. Finisher: Bicycle Crunches, 30 Seconds on, 30 Seconds off, for 5 Rounds   Why You Should Sprint Train Abs/Back: What Does It All Mean? The Grumpy Point: When A...

ian - avatar ian 14 Apr 2014 Hits:155 W.O.D.

Read more

4/15/2014

4/15/2014

SWOD: Split Jerk 3/3/2/2/2 WOD: AMRAP in 10 Minutes 5 Clapping Push-Ups 10 Games Standard Box Jumps (30"/24") 15 Pull-Ups   Egg Carton Labels: Everything You Need To Know The Most Important Diet Question (That You Probably Aren't Asking) University Of Nevada, Reno: Healthy Culture  

ian - avatar ian 13 Apr 2014 Hits:153 W.O.D.

Read more

4/14/2014

4/14/2014

WOD: -3 Rounds for Time- 5 Deadlifts (135#/95#) 5 Power cleans 5 Front squats 5 Jerks 30 Double Unders (Sub = 90 Single Unders)   {youtube}eGK4cnYFpT0{/youtube} CrossFit Phenom Annie Thorisdottir: The Fittest Woman On The Planet? Paleo Meal Planning: A How-To

ian - avatar ian 13 Apr 2014 Hits:220 W.O.D.

Read more

4/13/2014

4/13/2014

Open Gym 9am-Noon

ian - avatar ian 11 Apr 2014 Hits:21 W.O.D.

Read more

4/12/2014

4/12/2014

Team WOD: In teams of 3 30 minute AMRAP Buy in: 400m team carry (any way, all team members must be working with 2 carrying at a time) Then, in relay style - all teammates must tag in and out after each station: Station #1: 2 Rope Climbs Station #2: 10 Toes to Bar Station #3:...

ian - avatar ian 10 Apr 2014 Hits:160 W.O.D.

Read more

4/11/2014

4/11/2014

We are excited to announce that Coach Tami will be back coaching more AM Classes at CrossFit Mission Gorge beginning next week!   SWOD: Strict Press w/ Accommodating Resistance (KBs Hanging on Barbell) 5/5/5/5/5 {youtube}ZlCZ6vtU59g{/youtube} A1) Weighted Pull-Ups 6/6/6/6 A2) Weighted Dips 6/6/6/6   The Other Wounds 33 Unbelievable Places To Visit Before You Die   {youtube}mjbvf0P0bas{/youtube}

ian - avatar ian 10 Apr 2014 Hits:200 W.O.D.

Read more

4/10/2014

4/10/2014

We are sad to announce that today will be Coach Jess' last day coaching at CFMG.  She will be moving on to other endeavors closer to her home in Carlsbad, and will continue to coach at Offshore CrossFit.  We will miss her positive and sunny coaching attitude, but she promised...

ian - avatar ian 08 Apr 2014 Hits:283 W.O.D.

Read more

4/09/2014

4/09/2014

    SWOD: Split Jerks 3/3/3 (Aim to complete all three sets at 90% or more of your 1RM) {youtube}i53N88-hUzU{/youtube} WOD: AMRAP in 7 Minutes 8 Squat Cleans (135#/85#) 8 Burpees The F-Word The Top 100 Hardest Body Exercises Of All Time The Simple Secret To Meditating (Or Doing Anything) Every Single Day

ian - avatar ian 08 Apr 2014 Hits:233 W.O.D.

Read more

4/8/2014

4/8/2014

WOD: OTMEM for 5 Minutes 5 Muscle-Ups (Sub = 4 Pull-Ups/4 Dips) Rest 3 Minutes OTMEM for 5 Minutes 3 "Touch and Go" Power Snatches (135#/95#) Plank hold in the time remaining Rest 3 Minutes OTMEM for 5 Minutes 10 Wall Balls (20#/14#) 10 KB Swings (53#/35#)   {youtube}KD-jGoqn_Gg{/youtube} How To Cook Pete's Paleo Bacon Antibiotics Have Turned Our...

ian - avatar ian 07 Apr 2014 Hits:245 W.O.D.

Read more

4/07/2014

4/07/2014

Coaches Lindsay, Betsy, and Tami with Shane Farmer at the CrossFit Rowing Trainer Course SWOD: Squat Clean 5/5/3/3/3 A1) Romanian Deadlifts 8/8/8/8 A2) Max L-sit Hold x 4 Sets {youtube}PWuBjrN-knY{/youtube} 10 Shocking Photos That Will Change How You See Consumption And Waste Slow Cooker Osso Buco Stew The Evolutionary Function Of Laughter

ian - avatar ian 05 Apr 2014 Hits:253 W.O.D.

Read more

4/06/2014

4/06/2014

Open Gym 9am-Noon

ian - avatar ian 04 Apr 2014 Hits:56 W.O.D.

Read more