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Open Gym 9am-Noon

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Partner WOD:

In teams of two: 6k row

Partners will switch between rowing and resting after each 500m interval until they have completed a 6k row.

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AMRAP in 6 min

5 OHS (95#/65#)

10 Games standard box jumps (30”/24”)

Rest 2 min

AMRAP in 6 min

200m run

15 Sit-ups

Rest 2 min

AMRAP in 6 min

10 Wall ball shots (20#/14#)

5 Bar muslce-ups (Sub. = 10 Pull-ups)

Try and maintain constant movement for each 6 min AMRAP. This means you have to find an appropriate pace, don’t come out of the gate to fast.

Getting Better

A Day-by-Day Guide to your Whole30

Paleo Power Lunch


OTMEM for 15 min

3 Clean and jerks (165#/105#)

4 Alternating leg pistol squats (sub = 8 air squats)


A1) Shoulder distraction 1 min on each arm x 2 sets

A2) Downward dog pose 30-45 sec x 2 sets

For the clean and jerks pick a weight you can use that will allow you to do the 3 reps unbroken. Aim to maintain the same pace (+/- 2-3 sec.) for each round.

Announcing our first CFMG 101 Session! Join us on Sunday Jan. 20 (9am-Noon) for our first CFMG 101 Session. We will be focusing on double unders, kipping pull-ups, and kipping ring dips. Please sign-up HERE.

Paleo Treats will be paying us another visit on Saturday Jan. 12 from about 8:30am-Noon. Be sure to come in and sample their amazing products. We have also teamed up with Paleo Treats and they are offering 5% off any of your purchases as long as you order through our site HERE.

The Truth for Tall Lifters

Bars Behind Bars

Skill: We will spend about 10 minutes working on the following: Handstand walks/Supported handstand hold (30-60 sec.)/Supported headstand hold (30-60 sec). Pick one or two to work on depending on skill level.


1000m run

100 Push-ups

10 Power snatches (135#)

-For time-

(20 min cap)

This is a main-site WOD from 12/29/12. For the push-ups break-up the 100 reps into manageable sets with minimal rest between sets. Keep a quick pace for the 1000m run, almost treat it like a time trial. You arms will be pre-exhausted for the snatches but aim to complete them with no more than 2 sets.

Announcing our first CFMG 101 Session! Join us on Sunday Jan. 20 (9am-Noon) for our first CFMG 101 Session. We will be focusing on double unders, kipping pull-ups, and kipping ring dips. Please sign-up HERE.

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My So Called Paleo Life

By: Jasmine Scott

I’ve been asked a lot lately about my diet—what I eat and how much.  My goal in this brief and hopefully concise write up is my take on a no-nonsense busy person’s approach to eating like an athlete.  During the holidays everyone is probably a little busier than usual and likely having to feed some friends and family as well.

Why Paleo?

Let me say first, that yes I do consider myself paleo.  You’ve no doubt heard the benefits of paleo touted numerous times (too many if you don’t buy into it).  For me it’s simple—I feel better during the day, I feel my muscles recover quicker, and oh I do look better with my clothes off.

Everyone’s got a slightly different take on paleo and cheat days.  Here’s mine in a nutshell.  First, I focus on eating meat, veggies, some nuts, little fruit and no sugar.  That means I don’t eat grains (I mean none, not even the gluten free, quinoa, rice whatever that’s at the health food store).  I also do not eat dairy.  For a few reasons but mainly it bothers my tummy.  I also do not do any artificial sugar—that’s right no honey, no agave, and no stevia/nutria-sweet/splenda/other chemical nonsense.  These sugar substitutes cause the exact insulin response in your body as sugar and white bread does.  So I avoid them.  That does mean that my drink options are limited to water, tea, and wine or beer when I choose to splurge.

I think the key to paleo is to understand it’s a lifestyle choice, commit to it, and realize that you are going to break some rules here and there.  That’s how life works.

Going Paleo is Hard but it’s Worth It

The main thing I had to get used to with paleo was the 2 weeks of the “carb flu.”  I am not going to lie, if you haven’t gone through this gauntlet it sucks.  You feel tired, easily confused, and hungry.  Do it and don’t look back.  The other issue I had to get used to was strangely what other people would think about my food choices.  I don’t tell people I’m paleo, I don’t try and explain myself, I just order what I want to eat and NEVER feel pressured to eat what I think they want me to eat or what they are trying to get me to eat.  Remind yourself that in order to reach your highest potential as an athlete, you can’t be derailed by peer pressure (real or perceived!).

I Know You’re Busy, Here’s How to Incorporate Paleo

Ok, so how do you do all of this as a busy person who doesn’t spend all day focused on training?  I would love to tell you that Bill and I super organized, cook all of our meals on Sunday, and spend the week eating delicious meals from Tupperware.  That’s not even close to how it actually works for us.

I have set out the following goals for each meal: plenty of protein, vegetables and fat.  Many people who “try” paleo are afraid of eating fat.  This is key to being successful at this lifestyle.  You have to embrace the fat.  It’s a great source of energy, and it will fill you up (especially if you’re in the “carb flu” stage).  I make specific arrangements to eat fat at every meal.  I am selective, though.  Some easy sources are: coconut oil, coconut milk, avocados (including guacamole thank goodness), almond butter, and any fat that’s part of your protein.

High quality protein is important—I won’t eat a bunless burger from McDonald’s—but I also don’t exclusively eat the grass-fed stuff.  Basically, I still consider the meat touted as high quality at the grocery store as good enough for consumption. There are all kinds of delicious meats at the grocery store.  Bill does a great job of picking up some meat on the way home from work.  Then he either gets creative with marinade (no sugar) or finds a quick recipe online.  We use our grill a lot.

I lift weights in addition to completing Crossfit WODs regularly.  When I am not injured, I find that I not only need more food but I also need to eat sweet potatoes, yams and squashes.  For me, these have been fantastic sources of whole food.  I love pumpkin, spaghetti squash, acorn squash and butternut squash and pretty much anything made with sweet potatoes or yams.  Be discerning when you buy a pre-made dish with one of these from the store, as they will often have needless added sugar.  And yes, sometimes Bill will add honey and cinnamon to acorn squash and it is delicious.

Shopping Paleo

I will say that I don’t do most of the shopping.  So this paragraph is from Bill’s experiences.  Bill stops at the grocery store nearly every day.  He likes this approach, because he can get something fresh and he can focus on one meal at a time.  Again, we’re not great planners.  So each meal he sort of creates on the fly at the store and hammer out details once he gets home.  He likes the Big Oven app (for iPhone and probably Android) a lot.  At the store he’ll punch in the type of meat he’s considering into the app and then it brings up a variety of recipes.  He also focuses on the outside perimeter of the store where the real food is.  Fruits, veggies, meat and eggs are almost always on the perimeter of the grocery store.  What lies in the middle is all processed gunk that will make you fat and sleepy.

Help, I Have to Eat Out, What Are My Options?

So when you’re out and about and have not packed a lunch or you need to pick up something for dinner because you’re running late, where do you turn?  I am actually hoping to get some feedback here.  But here’s what I’ve found:

Chipotle: salad with any type of meat.  I understand they use a small amount of soy oil in the final prep of their food and I don’t care.  Protein, veggies and fat (add the guacamole) and it tastes delicious.

Rubio’s: Fiesta salad with steak or chicken and—here’s the key—no chipotle white sauce.  You can add extra meat for $3.00 but hey, sometimes you need the protein.

Luna Grill (or any Greek place more or less): kebab of your choice of meat with no rice, no pita, extra salad.  They also have a salad option, but it comes with feta cheese, which I just don’t like.

Pick Up Stix: You’d think you could eat here no problem just by leaving out the rice.  Well, most of their meat dishes have meat covered in some sort of gross breaded substance and syrupy sweet sauce.  There are only a few dishes without the breaded substances and they are the chicken and vegetables, kung pao chicken (it has peanuts), and garlic chicken.  The same is true for the shrimp versions of these dishes.

In-N-Out:  As a lifelong resident of southern California, I grew up going to In-N-Out and am super excited about the protein option.  Amazing.  I get it “LTO” (lettuce, tomato and onion only—basically no sauce.  But if you say “no sauce” they will then ask you if want ketchup).  I do sometimes go for the double-double (with cheese) protein style.  So good.

Thai Food: We have a Thai food place nearby that’s happy to make our dishes with no rice and extra vegetables.  With the curries and the use of coconut milk, you’ll definitely still fill up from the meat and veggies.

Barbecue: This seems simple, but can be tricky.  We have a Brett’s BBQ right by us that has AMAZING barbecue that’s not covered in sauce.  I’m talking about beef brisket, shredded chicken and pork, smoke turkey and tri-tip.  We will get a little BBQ sauce on the side, because it is delicious.

Mexican: The toughest part for me about Mexican food is avoiding the salty delicious corn chips they put in front of you as soon as you sit down.  I have always loved tortillas, especially the hand made ones they have in Old Town.  Anyhow, if you can make it through those two obstacles, you’re home free because you can almost always order fajitas—a delicious paleo meal.

Slater’s 50/50: Seriously, this is meat heaven.  I love this place.  You can order any burger on the menu or make one up with a lettuce wrap.  I have, on occasion, been known to get the Peanut Butter Jealousy lettuce wrapped.  Yes, I realize peanut butter and jelly are not paleo, but it’s a calculated decision when I do it.

So when do I cheat?  I get asked that a lot.  The answer is two fold.  First, I have one cheat meal per week that usually includes desert.  Bill and I love getting gluten free pizza.  You can get it from Pizza Port (my favorite restaurant) or Leucadia Pizzeria if you live in the northern parts of San Diego.  I get the gluten free pizza because I am otherwise gluten free and don’t want a giant stomach-ache.  I will also drink at least one beer.  I really like beer.  And of course we get frozen yogurt with goodies loaded in.  Sometimes we’ll do Mexican food.  I do miss burritos—no so much the beans and rice, but definitely the tortillas.   We do this either on Saturday or Sunday night.  The second part of this answer is that about 4 times/week, I will eat dark chocolate after dinner.  I like the relatively fancy stuff like Ghirardelli or XOXO Chocolate.   I know it’s not really paleo and I’m over it.

Ok, so that’s my so called paleo life.  How about you?  What do you do?

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SWOD: Back squat 6/6/6/6/6 (all sets should be at 75% or more of your 1RM)

A1) Romanian deadlifts (RDLs) 5/5/5/5 (aim to use 75% or more of your 1RM deadlift)

A2) 30 seconds of max effort burpees x 5 sets (post total reps completed)

For the barbell movements use the suggested percentage as a guideline to picking what weight to use. During the burpees you should be moving with 100% effort.

Did you see our 2012 recap?

Stretching Doesn't Work

Paleo Chicken Pot Pie


Happy New Year CFMG!

Gym is closed today but we'l be back to our normal schedule tomorrow. We will be starting an informal Whole 30 tomorrow. By informal we mean we will not be giving out points, prizes, etc. You shouldn't need a reward for eating healthy. Sealed

You've never completed a Whole 30 before? There are specific rules and food guidelines. Please explore the following links directly from Whole9Life.com. Melissa and Dallas offer this free on their site so please take advantage of the information!

Intro to Whole9

Whole9 FAQ


The Whole30 Program

The Whole30 Success Guide

Whole30 Approved

CFMG's Whole30 Facebook Page

Goodbye 2012 Hello 2013

As 2012 comes to a close, I cannot help but think about what a great year this has been at CrossFit Mission Gorge. We have grown and expanded as both a business and community. I would like to take some time to recap a few things that happened this year, as well as introduce some exciting things we have planned for 2013.

This year, we saw members of our community become engaged and married, have babies, set PRs, come back from injury, make new friends, dominate in local competitions, and represent the spirit and heart of the CFMG community to the San Diego and greater CrossFit community. This year we expanded, for a second time, into our new space. With the help of many of you, we were able to complete that expansion and finally get settled into our new office and gym space. Also, over the course of the year, many of our members took a huge step by becoming CrossFit Level 1 Trainers. I am extremely proud to announce that we have maintained a 100% passing rate for the CFL1 exam! This tells me that not only are we providing you with quality teaching/coaching, but also that you have the desire to learn more about CrossFit training and how you can make yourself better CrossFitters. I am also very proud of those of you who have taken on positions as coaches at other Affiliates in and around San Diego. I hope that our coaching has prepared you well for your new role, and I wish you nothing but the best.

I would like all of our members to know that I am personally extremely thankful for your belief in what we are doing at CFMG, and I sincerely appreciate your continued business and support. You are allowing me to live out a dream that I have had since I was a teenager. I love all of you, and have loved getting to know you and welcoming you to our family.  Please know that my door is always open if you ever need anything.

Over the year, our Coaches have worked hard to improve their coaching abilities through attending various certifications and training courses (Olympic Weightlifting, CrossFit Endurance, CrossFit Kids, Coaches Prep Course—to name a few). I am extremely impressed by the continued dedication of our coaches to take the time, energy, and money to educate themselves further, in an effort to help our community improve their fitness levels. The collective wealth of knowledge of all your coaches at CFMG is one of the main reasons we are such a strong Affiliate, no pun intended. Also, I am very thankful for all the volunteer time our coaches have given over this year. Without hesitation, our coaches have arrived early to help run competitor training sessions, volunteered all day at the LCI, helped clean the gym on their days off, covered for each other, and given time to members outside of their normal training sessions. I am thankful every day to have our stellar Coaches working at CFMG. They are truly the backbone of our gym!

This year, we welcomed Coach Betsy aboard as our Gym Manager. In my opinion, this has been one the best additions to our gym. Betsy does a lot of things behind the scenes that many of you may not realize. The majority of the improvements you have seen around the gym over this past year have been because of her. The new athletes lounge and office area, the cleaning crew that comes 3 times per week, the CFMG clothing display, improvements to the LCI, setting up CSA programs, event planning, programming ideas, blog ideas, Costco trips, picking up equipment, and general improvements to our business operations—just to name a few—are a result of Betsy’s hard work and dedication to CFMG. Betsy is also the biggest person behind the scenes who constantly pushes me to make CFMG better, and as someone who can, from time to time, become burnt out on CrossFit and my regular business duties, that to me is priceless. I have had the pleasure of developing a great professional relationship and friendship with Betsy. She is my right-hand woman at CFMG, and I anticipate that her and I will maintain this relationship for years to come.

So, what is in store for CFMG in 2013?

Our first order of business is expanding the CrossFit Kids Program. We will be pushing the class time back from 3:30pm to 4pm, so that parents do not have to rush from school to get their children to the gym. We are also going to extend the class time to 45-60 minutes, so that there is more time for skill work and the CFK Game. At some point in 2013, we also plan on breaking the CFK class into different age groups, which will expand our current schedule for CFK. We still have a small enough group of children that allows us to combine different age groups, but as we grow, we will split the children up into different age groups due to attention spans and skill level. If you are a current member with a child 5 years or older, please feel free to come by for our first class of 2013 on Thursday Jan. 3 at 4pm.

CrossFit Endurance will begin a new training cycle to get members ready to run their first (or 50th) half marathon utilizing CrossFit Endurance training principles and methodology.  They will be running the San Diego Half Marathon as a team on March 10th, 2013. Coach Betsy will write a program for runners leading up to the race consisting of three running-specific workouts each week, which members can follow as a group or on their own.  The training cycle will begin on January 8th, 2013, at the CrossFit Endurance Class at 6pm with Coach Betsy.

The 2013 Left Coast Invitational has the potential to be one of our best yet! With the amazing growth over the past three years, we have come to the realization that if we want to make the LCI bigger and better, we will have to find a venue that will allow us to host more athletes from the Southern California area. Currently, Betsy and I are working on finding a local venue to utilize with enough parking, event, vendor, and spectator space. We have already reached out to a few venues, and we hope to announce the location of the 2013 LCI before spring. We have also hired someone to build our new LCI website, which should help make the registration process much easier and give us a more professional look. With the growth of the LCI, we will also have designated people to head up various jobs, such as photographers, videographers, social media person, head judge, assistant head judge, scorekeeper, assistant scorekeeper, and many more operational volunteers. As we begin planning, we will announce jobs that are available, and if you are interested or have a specialty, we hope you reach out to us!

I am really excited to announce the CrossFit Mission Gorge 101 program, which will begin in January of 2013. This program consists of a 2-3 hour long training session on a weekend day once a month that will focus on one particular movement or topic, such as HSPUs, double unders, core-strengthening, snatches, kipping pull-ups, etc. The idea here is to give you an opportunity to directly work with a coach on one of your weakest movements. We want you to walk away from each 101 session feeling more confident about attacking your weakest movements, with tools you can use to help you improve. Class sizes and cost will depend on what movement or topic we are covering, but to give you an idea, we will probably limit classes to 15-25 people at a cost of $20-$30. This is relatively inexpensive, compared to other programs out there. We will announce when each CFMG 101 session is happening at least two weeks in advance, and sign ups will be on a first-come-first-served basis. Stay tuned for our announcement regarding when the January CFMG 101 session will be happening.

We are looking forward to all that 2013 has in store for CFMG. As a community, we will continue to hold a gathering at least every few months, with plenty of social outings, ladies/guys nights out, and WODs in-between. We will continue to offer our complimentary 1-week pass and free Saturday WOD, allowing your friends and family to experience our program. We will also continue to implement our ongoing referral program (15% off the next month’s dues for each person referred to CFMG who signs up) as our way of saying “thank you.” Again, as I said above, thank you for your continued business and belief in what we are doing here at CrossFit Mission Gorge. Here is to a stronger, faster, healthier and better year in 2013! -Ian

Open Gym 9am-1pm

The gym will be closed tomorrow (1/1/2013) but we'll be back to our normal schedule starting 1/2/2013.

Team WOD at 9am today. Please arrive on time if you'd like to participate with the class.


In teams of 2

400m run (done together)

25 Push-ups

10 OHS (135#/95#)

-8 rounds for time-

Partners will complete each 400m run together. Partner #1 will complete a round of push-ups and OHS while partner #2 completes burpees. Once partner #1 completes the push-ups and OHS partners will switch. Each partner will complete 4 rounds of the WOD. We will have time before the WOD to answer any questions you may have.

Losing - and Learning

Dessert Demons in Disguise

Open Gym 9am-Noon

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-AMRAP in 12 min-

5 Power cleans (135#/95#)

10 Ring dips

200m run

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