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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

SWOD: Week 7 Day #1 Hatch Squat Program

Back Squat: 70%x5, 80%x5, 85%x2, 90%x3, 100%x1

Front Squat: 65%x5, 75%x4, 80%x4, 85%x4

Finisher:

20 sec. Sit-Ups

10 sec. Plank

-8 Rounds-

 

Myopia: A Mondern Yet Reversible Disease

Healthy Foods That Are Cruel: Bananas, Coffee, And Chocolate

50 Things You Should Stop Buying And Start Making

Today, Monday Aug. 11, the 7pm class will be canceled due to a LCI Staff meeting.

Interested in volunteering? We need a few motivated people for our equipment crew. You will help set-up, tear down, and move equipment throughout the day. We will comp you a month at CFMG and provide you with lunch on both days of competition. Please follow the link above and register through our LCI site. Thanks!

 

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

Skill: Review and Practice the Hang Squat Snatch

WOD:

OTMEM for 10 Minutes

1 Snatch Grip Deadlift

2 Hang Power Snatches

3 Overhead Squats

You pick the weight you want to use. Stick with one weight or increase/decrease, as you move through the WOD. You may hang squat snatch into your first overhead squat.

Rest 2 Minutes

OTMEM for 5 Minutes

5-10 Strict Pull-Ups

 

6 Training Roadblocks And 6 Guides To Getting Over Them

Apple Almond Brekkie Bars

The Ethic Of Reciprocity


Open Gym

9am-12pm

On Monday Aug. 11 the 7pm class will be canceled due to a LCI Staff meeting.

Interested in volunteering? We need a few motivated people for our equipment crew. You will help set-up, tear down, and move equipment throughout the day. We will comp you a month at CFMG and provide you with lunch on both days of competition. Please follow the link above and register through our LCI site. Thanks!


SWOD:

Please Note: There is only an 8am and 9am class time today, due to the CFMG Coaches’ Enrichment

Hatch Squat Program

Week #6, Day #2

Back Squat: 75%x4, 80%x4, 80%x4, 80%x4

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

WOD:

1 Minute KB Swing (70#/53#)

1 Minute Plank

1 Minute Bar Dips

-5 Sets for Reps-


Keep Grunting, Because It Works For Everyone

On The Shoulders Of Giants

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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

WOD:

AMRAP in 5 Minutes

10 Toes-to-Bar

10 Push-Ups

Rest 3 Minutes

AMRAP in 5 Minutes

30 Double Unders

10 Sit-Ups

Rest 3 Minutes

AMRAP in 5 Minutes

2 Rope Climbs

10 Box Jumps (24"/20")

 

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Sweet Potato Hash And Eggs

The Best No-Equipment Upper Body Challenges For Children

Simple Steps To Holding A Handstand Like A Pro

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

Page 11 of 162

Latest W.O.D.

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10/31/2014

10/31/2014

HALLOWEEN COSTUME WOD DAY! Come to your regular scheduled class in costume (optional, of course) SWOD: 3 Position Snatches x 5 Sets High Hang Power Snatch, Hang Power Snatch, Squat Snatch WOD: -5 Rounds for Time- 3 OHS (135#/95#) 2 Rounds of “Cindy” (1 Round of "Cindy" = 5 Pull-Ups, 10 Push-Ups, 15 Air...

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10/30/2014

10/30/2014

Mobility: A1) Overhead Stretch, External Rotation Bias with Band 1 Minute/Arm x 2 Sets A2) Shoulder Capsule Mobilization with KB 1 Minute/Arm x 2 Sets WOD: Handstand Walk (Sub = 60 Seconds Handstand Hold) 10 Toes-to-Bar 12 KB Swings (53#/35#) 200m Run -AMRAP in 13 Minutes- {youtube}yg9bB-OzJ5g{/youtube} How Your Primal Connection To Water Runs Deeper Than Thirst Curiosity: It...

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10/29/2014

10/29/2014

SWOD: Strict Press 5/5/4/4 WOD: Buy In: 50 Double Unders 1 Barbell Complex (3 Deadlifts, 2 Hang Cleans, 1 Push Jerk 185#/115#) 400m Run 1 Barbell Complex (3 Deadlifts, 2 Hang Cleans, 1 Push Jerk 185#/115#) 400m Run 1 Barbell Complex (3 Deadlifts, 2 Hang Cleans, 1 Push Jerk 185#/115#) 400m Run 1 Barbell Complex (3 Deadlifts, 2 Hang Cleans, 1...

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10/28/2014

10/28/2014

SWOD: 3 Position Cleans (High Hang Power Clean, Hang Power Clean, Squat Clean) 3/3/3/3/3 WOD: Main Site WOD 9-7-5 Reps for Time of: 225-lb. Front Squats Bar Muscle-Ups   Proper Foundations: A 5 Step Progression For The Bar Muscle Up For A Better Brain, Learn Another Language Which Apples Are Best For Cooking, Baking, Eating Raw? How To Break Down A Chicken...

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10/27/2014

10/27/2014

SWOD: Turkish Get-Ups 4/4/4/4 (each arm) {youtube}GdAXt7YyGe0{/youtube} WOD: 200m Run 20 Wall-Balls (20#/14#) 20 Toes-to-Bar 20 Push-Ups 20 Box Jumps (24"/20") 20 Ground to Overhead (135#/95#) 20 Burpees 200m Run -For Time- Smells Turn Up In Unexpected Places The Race To Nowhere In Youth Sports The 13 Toughest Races Upcoming Events at CFMG On Thursday, Oct 30th at 6pm @ CFMG, come join your CFMG...

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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:88 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...

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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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