A+ R A-

W.O.D.

Coach James and Coach Burgener


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WOD:

45 Jumping air squats

35 Sit-ups

25 Deficit Push-ups

15 Strict Pull-ups

Rest 2 min

-5 rounds for total time-


Online Judges Course

Unplug the Noise, Sharpen the Signal


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Skill: 10-12 min of dedicated pistol squat and L-sit work

SWOD: 25 min to build up to a 1RM Split Jerk

Top 8 males/females will have their scores posted on the leader board.


Face the Fear: Lessons From Newtown

Omega-6 vs. Omega-3: Who Cares?

Open Gym 9am-Noon

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WOD:

“Mary”

AMRAP in 20 min

5 HSPU

10 Pistol squats

15 Pull-ups

-or-

“Cindy”

AMRAP in 20 min

5 Pull-ups

10 Push-ups

15 Air squats

No modifying for Mary, top 8 male/female scores go on the leader board.


Free Beginner WOD at 10am

AMRAP in 15 min

10 Push-ups

15 Sit-ups

20 Air squats

200m run


2013 CrossFit Open at CFMG

"I'm Competing in Open Because..."

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SWOD: Split Jerks 3/3/3/3/3 (Heavy! Aim to use 90% or more of your 1 RM for at least your last 2-3 sets) Then,

Barbell good mornings 8/8/6/6/6



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Skill: We’ll spend 10-15 min on Rowing technique

WOD:

1000m row

20 Hang cleans (225#/135#)

1 Mile run

-For time-

*“Finisher”

Burpees

AMRAP in 2 min

*This should be done 5 min. after the WOD. You may end up having to do this portion on your own depending on how long classes run.


Info. on the upcoming 2013 CrossFit Open

Mom, Dad, Kids, and Grandma

Pregnancy and Food Aversions

The 2013 CrossFit Open

By: Ian and Betsy


How cool would it be if you could compare yourself to the rest of the CrossFit world?!?!? Well, you can! We are encouraging everyone from CFMG to sign up for the 2013 CrossFit Open. Even if you have never competed before, this will be a good opportunity to dive in and sign up, because you have the support of the whole CFMG community to rally behind you, and you will be doing the workouts in the comfort of your "home" gym. Registration starts on January 30th, and we would love to see a record number of our athletes participate. If you even have a question about whether or not you should participate, you SHOULD. You can create a profile and register HERE on the CrossFit Games site.


We will be releasing information on how we will run the Open at CFMG soon. This year, every Wednesday, from March 6 - April 3, a WOD will be released from the CrossFit Games Site. Everyone has until that Sunday to complete the WOD. The Open will ultimately consist of five WODs over five weeks.


At the end of the Open, the top athletes will then move onto the Regional level of competition. Our goal, as always, is to try and get a few individuals and a team qualified for the Regional level of competition. Still have more questions? Be sure to checkout the official CrossFit Games 2013 Rule Book.


LETS GO CFMG!!!!!



SWOD: Snatch balance, 20 min to reach a 1RM

A1) Romanian deadlifts 7/7/5/5 (Reps should be unbroken but pick a challenging weight)

A2) Max bar dips in 20 sec. x 4 sets


Have Children? Interested in getting them involved in CrossFit Kids? Please take a moment to fill out our brief survey.


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WOD:

30 HSPU (sub = AbMat stack, inverted push-ups off plyo box, or 30 strict push-ups)

40 Pull-ups

50 KB Swings (53#)

60 Sit-ups

70 Burpees

-For time-

Main site WOD from 1/16/2013

*20 min cap

Mobility:

A1) Bully stretch, 1 min each arm x 2 sets

A2) Keg drill, 1 min x 2 sets


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Keg drill @ 3:00

Page 102 of 183

Latest W.O.D.

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04/18/2015

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) ...

ian - avatar ian 17 Apr 2015 Hits:48 W.O.D.

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04/17/2015

04/17/2015

Hatch Week 3, Day 2 SWOD: Back Squat: 10 Reps @ 60% of your 1RM 10 Reps @ 65% of your 1RM 8 Reps @ 70% of your 1RM 8 Reps @ 75% of your 1RM Front Squat: 5 Reps @ 60% of your 1RM 5 Reps @ 65% of your 1RM 5 Reps @ 70% of your 1RM 5...

ian - avatar ian 16 Apr 2015 Hits:68 W.O.D.

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4/16/2015

4/16/2015

WOD: CrossFit Main Site Workout (150409): For Time: 20 Burpees 20 Hang Squat Snatches (135#) 20 Bar Muscle Ups 20 Hang Squat Snatches (135#) 20 Burpees   Accessory: A1) Seated Dumbbell Press 10/10/10/10 A2) Bent Over Unilateral Dumbbell Rows 10/10/10/10 {youtube}oNA4OZxbKZM{/youtube} The Right Dose Of Exercise For A Longer Life 6 Mistakes For CrossFit Beginners To Avoid 3 Ways To Prevent Post-Exercise Soreness Why Do We Keep...

ian - avatar ian 15 Apr 2015 Hits:61 W.O.D.

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04/15/2015

04/15/2015

SWOD: Hang Power Clean + Front Squat 60% x 5, 65% x 5, 70% x 5, 75% x 5, 80% x 5 (Emphasis on getting shoulders over bar, knees back with vertical shins, and straight extension through pull.) Jerk w/ a 2 Second Pause in Dip (60-70% of 1RM Jerk) 2/2/2/2/2/2 Clean Grip Deadlift 65% x...

ian - avatar ian 14 Apr 2015 Hits:65 W.O.D.

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04/14/2015

04/14/2015

Partner Mobility: Barbell Shoulder/Trap Smash SWOD: Strict Press: 65% x 10; 70% x 10; 75% x 8; 80% x 6 Partner WOD: 20 Minute AMRAP: 10 Push-Ups 10 KBS (70#/53#) 10 Overhead Static Lunges (135#/95#) 400m Run *When one partner is running 400m, the other partner completes as many rounds as possible.   Optional Finisher on Open Gym...

ian - avatar ian 13 Apr 2015 Hits:71 W.O.D.

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04/13/2015

04/13/2015

SWOD: Hatch Week 3, Day 1 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 @ 60% of your 1RM 5 Reps @ 70% of your 1RM 5 Reps @ 75% of your...

ian - avatar ian 12 Apr 2015 Hits:91 W.O.D.

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04/12/2015

04/12/2015

Open Gym 9am-Noon Competitor's Session 9:30am

ian - avatar ian 09 Apr 2015 Hits:41 W.O.D.

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04/11/2015

04/11/2015

  SWOD: Clean with 3-Second Lift-Off + Jerk with 3-Second Pause in Split @75% (Emphasizing leg drive and controlled bar path during the initial pull to above the knee while demonstrating balance and control with pause in split) 8/8/8/8 WOD: AMRAP in 5 Minutes 3 Deadlifts (275#) 7 Push-Press (115#) Free Intro...

ian - avatar ian 09 Apr 2015 Hits:57 W.O.D.

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04/10/2015

04/10/2015

SWOD: Back Squat: 10 Reps @ 60% 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...

ian - avatar ian 09 Apr 2015 Hits:105 W.O.D.

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4/9/2015

4/9/2015

Mobility: A1) Bully Stretch, 1 minute each arm A2) Shoulder Distraction, 1 minute each arm A3) Olympic Wall Squats, accumulate 2 minutes WOD: WOD #2 from the CrossFit Elysium Rumble In Paradise Baseline Test AMRAP in 15 Minutes 10 Power Snatches (135#/83# Adv.; 95#/63# Int.) 10 Burpees over the Barbell 20 Alternating Leg Pistols (40 Air Squats Int.)   {youtube}Tj9JbcgZsqc{/youtube} Functional...

ian - avatar ian 08 Apr 2015 Hits:88 W.O.D.

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04/08/2015

04/08/2015

  SWOD: Power Clean Above Knee + Front Squat (Load by Feel) 3/3/3/3/3 Clean Grip Deadlift (80% of CDL 1RM) 5/5/5/5/5 Jerk w/ a 2 Second Pause (60-70% of 1RM Jerk) 2/2/2/2/2 Accessory: A1) 3-Way (Zottman, Strict, Hammer) DB Bicep Curls 8/8/8/8 (per arm) A2) 1 Minute Bicycle Crunches x 4   {youtube}RPj1aDZUz7w{/youtube}   Angry Outbursts Really Do Hurt Your Health YOU Be The...

ian - avatar ian 07 Apr 2015 Hits:145 W.O.D.

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4/7/2015

4/7/2015

  SWOD: Hatch Cycle, Week #2 Day #1 Back Squat: 10 Reps @ 60% of your 1RM 8 Reps @ 65% of your 1RM 6 Reps @ 70% of your 1RM 6 Reps @ 75% of your 1RM 6 Reps @ 80% of your 1RM Front Squat: 5 Reps @ 60% of your 1RM 5 Reps @ 70% of your...

ian - avatar ian 06 Apr 2015 Hits:150 W.O.D.

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