The CrossFit Endurance class will no longer meet on Thursdays starting next week.
2012 Memorial Day "Murph" WOD
1) Work on kipping pull-ups. If you use a band try to use one with less assistance. If you can do 15-20 unassisted kipping pull-ups, work on butterfly pull-ups. For either pull-up variation do 4-5 sets of 8-10 reps.
2) Work on *muscle-ups. If you have muscle-ups do 4-5 sets of 5-6 reps. If you don't have muscle-ups work on kipping from the rings, ring dips, etc. *See Coach Ian's muscle-up training protocol on the bulletin board near the water fountain.
*You will be allotted 20 minutes for this skill practice. Rest accordingly between sets.
Beginning this Friday (6/1) we will be starting our Benchmark Fridays! This will happen all through the month of June, please plan your recovery days accordingly. Be prepared to be placed into heats on Fridays, as we are expecting large turnouts.
Why are we doing this?
Well for starters, if you have never completed a Benchmark WOD this will be a great opprotunity. You'll be able to record your results down to use at a later date to assess your progress, just like a fitness evaluation or assessment.
If you have completed the Benchmark WOD we program you should come in ready to beat your old time/score. This will be an assessment of how much you have improved since the last time you completed the Benchmark WOD. Remember, if you scaled the WOD last time but complete the WOD as prescribed, or closer to prescription, then your time/score may not improve.
Read this piece from the CrossFit Journal about a few of the CrossFit Benchmark WODs. It offers the best explaination on why we do these WODs: "First, these workouts, being exemplars of the CrossFit ideal, give us opportunity to lay bare some of the possibly unseen considerations and details we weigh in our programming design. Second, these six workouts introduce a series of workouts that will serve to measure and benchmark your performance and improvements through repeated, irregular, appearances in the “Workout of the Day”. The workouts intended as benchmarks will be readily distinguished from other Workouts of the Day by their being given, in each instance, a female name."
Please note our Holiday Hours for Monday, September 1st: There will be classes at 8am, 9am, and 10am only.
Skill: Power Snatch Practice for 15 minutes
WOD: EMOM for 12 minutes
Odd Minutes: 4 Power Snatches
Even Minutes: 8 Lateral Burpees Over the Bar
Free Intro WOD at 10am
SWOD: Hatch Squat Program: Week 9, Day 2
Back Squat: 65%x5, 75%x5, 75%x5, 75%x5
Front Squat: 65%x5, 65%x5, 65%x5, 65%x5
A1) 200m Sprint on the Rower x 3 sets
A2) 20 Strict Ring Push-Ups x 3 sets
17 Tips For Getting Better At Rowing
7 GIFs That Will Convince You Just How Scary The...
Skill: Handstand Walk Practice for 10 minutes
20 Burpee Box Jump Overs (24”/20”)
15 Burpees Box Jump Overs
10 Burpee Box Jump Over
(15 min cap)
Finisher: 20 KB/DB Walking Lunges x 4 Sets
CFMG is excited to add Dan Demory to our staff as a...
1 Min. 15 GHD Sit-ups
1 Min. 10 Deadlifts (225#/135#)
1 Min. 20 Pull-Ups
1 Min. 10 Strict Bar Dips
1 Min. 50 Double Unders (sub = 75 single unders)
Please Vote on the Topic for our Next FREE CFMG 101 Session!
(Saturday, September 13th from 10am-12pm)
Paleo Lunchbox Ideas
Back To School: The 70's Versus...
SWOD: Hatch Squat Program: Week 9, Day 1
Back Squat: 60%x5, 70%x3, 80%x2, 90%x2, 95%x1
Front Squat: 65%x5, 75%x4, 80%x4, 85%x4
Finisher: 45-60 sec. weighted “around the world” planks x 5 sets
Kale Salad with Figs, Prosciutto, and Walnuts
Why LeBron James Is Suddenly Skinny
Yoga Makes You A Quicker, Better Thinker
Score is total reps of the following barbell complex:
1 Deadlift (135#/95#)
1 Hang Clean
1 Shoulder to Overhead
6 minutes each round; 3 minutes of recovery between rounds
Round #1: Row 600m, then complete AMRAP of the barbell complex
-rest 3 min-
Round #2: 60 Wall Ball Shots (20#/14#), then complete AMRAP of...
CFMG Is Closed Today!
Come join us at La Jolla Shores for a Beach WOD and Paleo Cook Out!
Meet at the park at 10:30am (we will have a CFMG tent and table)
WOD will take place on the beach at 10:45am
Paleo Potluck to follow (please bring a dish to share; grill...
SWOD: Hatch Squat Program: Week 8, Day 2
Back Squat: 65%x5, 65%x5, 70%x5, 70%x5, 70%x5
Front Squat: 60%x5, 60%x5, 60%x5, 60%x5
1/Arm KB Push-Press
1/Arm KB Row
1/Leg KB Static Lunge*
-6 Minute AMRAP-
*Add 1 rep per limb after every round (2,2,2; 3,3,3; 4,4,4…)
How To Analyze Which Of Your Lifts Need Attention
21 Clean and Jerks (135#/95#)
15 Clean and Jerks
9 Clean and Jerks
GHD Sit-Ups 20/20/20
Please join us for our Summertime Beach WOD and Paleo Potluck THIS Saturday, August 23rd at 10:30am. Bring your family and friends! We would love to see everyone there!
7 Reasons Your Injury Is...
CrossFit Mission Gorge athlete Kirsten S., killing it on the C2B Pull-ups in the Advanced Division of the 2014 Left Coast Invitational. Final results can be found here.
A1) Keg Drill: 2 minutes x 2 sets
A2) Shoulder Capsule Mobilization w/ KB: 1 min./arm x 2 sets