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W.O.D.

It's that time again! Please fill out a survey for your coach(es) and let us know how we are doing!

Coach Ian

Coach Betsy

Coach Tami

Coach Kelly

Coach Lindsay

Coach James

Coach Eric

Mobility:

A1) Keg Drill: 2 minutes

A2) Bully Stretch: 1 minute/arm x 2 sets

WOD:

"21-15-9 Complex"

The 2014 CrossFit Games Individual Event #6

8 Deadlifts (155#/115#)

7 Cleans (155#/115#)

6 Snatches (155#/115#)

8 Pull-Ups

7 CTB Pull-Ups

6 Bar Muscle-Ups

6 Deadlifts (155#/115#)

5 Cleans(155#/115#)

4 Snatches (155#/115#)

6 Pull-Ups

5 CTB Pull-Ups

4 Bar Muscle-Ups

4 Deadlifts (155#/115#)

3 Cleans (155#/115#)

2 Snatches (155#/115#)

4 Pull-Ups

3 CTB Pull-Ups

2 Bar Muscle-Ups

-For Time-

(12 minute cap)


World Breastfeeding Week 2014

State Laws That Protect Breastfeeding

Breastfeeding Lowers Risk Of Chronic Inflammation Associated With Cardiovascular, Metabolic Disease

National Breastfeeding Month Proclamation

It's that time again! Please fill out a survey for your coach(es) and let us know how we are doing!

Coach Ian

Coach Betsy

Coach Tami

Coach Kelly

Coach Lindsay

Coach James

Coach Eric

LCI Throwback Day

(Wear your favorite Left Coast Invitational Shirt!)

SWOD: One Arm KB/DB Push Press: 6/6/6/6 (each arm)

WOD:

“Event #3” from the 2010 Left Coast Invitational

200m Run

5 Thrusters (115#/80#)

10 Burpees

-5 Rounds for Time-

(20 Minute Cap)

 

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Is Processed Meat Actually Bad For You?

Why In The World Would You Sit While Exercising?

CrossFit And Pregnancy

Mobility:

A1) Banded Hip Distraction: 1min/leg x 2 sets

A2) Couch Stretch: 1 min/leg x 2 sets

SWOD:

Hatch Squat Program

Week #6, Day #1

Back Squat: 70%x6, 80%x6, 90%x3, 95%x2

Front Squat: 65%x5, 75%x4, 80%x4, 80%x4

 

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Why Do Avocados Turn Brown?

Too Much Intervention Makes Patients Sicker

5 Or 50 Minutes Of Running Makes No Difference To Health Benefits

WOD:

In Teams of 3:

3000m Row

50 Muscle-Ups (Sub = 100 Pull-Ups)

100 HSPU

-For Time-

One teammate works at a time. Each person must complete a 1000m row. For all other movements, teammates may split the reps however they like.

Finisher:

Max L-Sit Hold x 5 Sets

5 Whiteboard Misconceptions That Are Ruining Your CrossFit Experience

Tweaks And Geeks Of The Lower Back

How Foam Rolling Relieves The Pain Of Working A Desk

Open Gym

9am-12pm

WOD:

3 Power Snatches (135#/95#)

6 Overhead Squats (135#/95#)

9 Box Jumps (30”/24”)

-5 Rounds for Time-

Free Beginner WOD at 10am

Skill: Deadlift

WOD:

5 Deadlifts

10 Push-Ups

15 Sit-Ups

200m Run

-AMRAP in 12 Minutes-

 

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The Arms Race And Olympic Lifting

Psychologists Find A Surprising Thing Happens To Kids Who Read Harry Potter

SWOD:

Hatch Squat Program

Week #5 Day #2

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

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

Finisher:

20 Pull-Ups

15 Sit-Ups

10 Thrusters (135#/95#)

-3 Rounds for Time-

(8 minute cap)

 

Don't Swing Your Kids By The Arms, Please

Melting That Old Advice About Ice

Roasted Broccoli With Crispy Prosciutto And Balsamic Vinegar

Coconut Water Changes Its Claims

Team WOD:

10 Toes-to-Bar

400m Run

-10 Rounds for Time and Distance on Rower-

Partner A completes 10 toes-to-bar and the 400m run, while partner B rows. Partners will switch after partner A completes the reps and run. Each partner must complete 5 rounds.

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"Fourging" Elite Fitness

The Paleo Proposal

Kevin Ogar: Life After The Injury

Page 11 of 161

Latest W.O.D.

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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!

ian - avatar ian 24 Oct 2014 Hits:11 W.O.D.

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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...

ian - avatar ian 24 Oct 2014 Hits:48 W.O.D.

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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...

ian - avatar ian 23 Oct 2014 Hits:102 W.O.D.

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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 @...

ian - avatar ian 22 Oct 2014 Hits:130 W.O.D.

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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...

ian - avatar ian 21 Oct 2014 Hits:137 W.O.D.

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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...

ian - avatar ian 20 Oct 2014 Hits:127 W.O.D.

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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- ...

ian - avatar ian 19 Oct 2014 Hits:146 W.O.D.

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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)...

ian - avatar ian 16 Oct 2014 Hits:102 W.O.D.

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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...

ian - avatar ian 16 Oct 2014 Hits:138 W.O.D.

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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...

ian - avatar ian 15 Oct 2014 Hits:183 W.O.D.

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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...

ian - avatar ian 14 Oct 2014 Hits:169 W.O.D.

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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

ian - avatar ian 14 Oct 2014 Hits:220 W.O.D.

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