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W.O.D.

"How do I take it to the next level?"

By Coach Betsy and Coach Ian


We all do CrossFit for a myriad of reasons, from looking better naked to going to the Games.  Some athletes have discovered that CrossFit is the perfect program to make them stronger, faster, and better at life, while others find that it allows them an advantage while playing their sport.  Still, some other athletes, after CrossFitting for a period of time, begin to feel the desire for something a little…more.  Whether they want to improve their back squat or enter into their first CrossFit Competition, athletes often turn to their coach(es) and peers to seek advice on how to up the ante in their training plan.

The programming at CrossFit Mission Gorge is not for just one person or a small group of people, but rather for all of our members. While our programming alone is extremely effective in mentally and physically strengthening all of our athletes, we love to see athletes recognize their weaknesses, overcome their fears, and decide that they want to challenge themselves in ways they never would have before CrossFit.  The desire for something more gives an athlete both the motivation to train as well as inspiration to work even harder.

There is no simple “one size fits all” answer to what an athlete can do to become stronger, and it requires much more thought and insight on behalf of both the athlete and coach than one would think.  If there are ten minutes before or after class, and someone is struggling with a muscle up, your coaches are happy to give some advice and pointers to help him or her work at their muscle up (for many of us coaches, this is a natural tendency). Likewise, during any class, it is our job to give detailed feedback and provide specific cues to help an athlete improve his or her performance.

If an athlete desires more direction and coaching than what is given in class (or in the timeframe a coach is available and talking to members before or after any given class), a personal training session (or two) with one of your coaches can be an effective way to recieve some one-on-one instruction for strength, specific skill(s), or conditioning. (As a side note: All of our coaches are independent contractors and set their own prices, so be sure to speak with them personally about cost). Your coach can often set up a session focused around one, two, or perhaps only three different movements, depending on what the athlete wishes to work towards.

However, it is the more general question: “How do I get stronger?” or “How can I get better at CrossFit?” that gives us a little more pause. We would first suggest that this person break down their thoughts further, and map out specific and measurable goals with a timeline.  “Getting stronger/better/faster” is not specific enough—athletes need to think about what they want, and decide exactly what they are training for.  Some people want to their clothes to fit better, some would like to compete in their first CrossFit Competition, or pass the fitness test at the Police Academy, or run their first 5k.  Whatever the long or short-term goal is, an athlete needs to remember that everyone is different, and that goal(s) can change depending on the time of year. Instead of saying “I want to be better,” an athlete needs to take a step back and think about what he or she wants to be better at in that time.

 

There are many programs out there on the Internet that one can choose to follow to “get stronger” but, just like the workouts programmed for CFMG, they are not programmed for the individual. We have seen many people start these programs, only to end up quitting because the volume was too much, they hurt themselves, had too many unanswered questions, or the program did not address their specific and personal needs. We are not knocking some of these “popular” programs, as we know that many people have benefited from them, but nine times out of ten, the people who actually gained anything from one of these programs already had a solid foundation to work with.

Before an athlete decides whether or not he or she needs additional programming, they should think about where they are at currently in Crossfit.  A solid foundation in CrossFit generally means that an athlete has been regularly performing CrossFit WODS for for over a year, training their muscles, learning new skills, developing the appropriate neurological pathways, and progressing steadily in the sport.

The model of CrossFit is a double-edged sword—on one hand, the encouragement an athlete receives from training with their peers and recording the results on the whiteboard for all to see is a great motivational tool, but on the other, athletes are constantly comparing themselves to others.  This can be great when an athlete decides to put more weight on the bar because someone from the earlier class did it, but can turn harmful when an athlete constantly wonders, “Why am I not as strong as him/her?” or “How come I am not progressing as fast?”  Keep in mind two things when evaluating yourself: the first is that every athlete is a unique individual, and the second is that building strength and becoming “good” at CrossFit takes YEARS.  One of the many amazing things about CrossFit is that it exposes your weakness(es), and a good athlete will use this as inspiration to work on the things they do not like or are not as proficient in.  Much like an athlete who follows a strength-biased program in order to gain strength, or an endurance athlete who follows a specific program to gain speed and stamina, in order to get better at CrossFit, an athlete should continue to do CrossFit and not become mislead into thinking that focusing on only one weakness will make them a better CrossFit athlete, in general.

 

One way to find an individual plan that caters to individual goals is to seek the help and guidance of one of our coaches at CFMG. If an athlete has specific long or even short term goals to work towards, setting up a meeting with one of our coaches for a program will help an athlete map out specifically what he or she would like to achieve and what he or she needs to do to get there.  With the athlete’s input and commitment, the coach will then discuss specific needs, and learn a little more about the athlete by discussing/filing out an athlete profile.   This information includes: the current training plan, various data points (age, weights, athletic background, benchmark WODS, workout markers, endurance, etc.), diet, strengths, weaknesses, and main objectives.  After obtaining the athlete’s input, and time and commitment to training, the coach will map out a reasonable timeline, and a plan outlining the things necessary to achieve the specific goal(s).  For example, we have quite a few routines that we can program for pull-ups, push-ups, double unders, muscle-ups, etc. Each one of these routines require less then thirty minutes of time. We also have created strength-based programs that could require up to 1.5-2+ hours of time. It all depends on how much work the athlete is willing to put in and what the particular goals are. All that matters to us as coaches is how badly an athlete desires to improve. We can help anyone who is willing to put in the time and effort.

The coaches at CFMG are available to assist athletes in accomplishing all of their fitness and health-related goals, and communicating specific goals is the first step.  The second most important step comes in the form of an athlete’s effort.  One does not necessarily have to be great to work hard, but one does have to work hard to be great.  We have faith that all of our athletes have what it takes to succeed at any level, and believe that anything is possible with a little direction, planning, and dedication.


SWOD: Overhead squat 4/4/2/2/2 (Your first working set should be at 75% of your 1RM)

A1) GHD Hip extensions 10/10/10/10

A2) Toes-to-bar 12/12/12/12

If you haven’t quite got the kip down for toes-to-bar then use this time to practice. Remember, don’t rush to get your toes immediately to the bar as this may cause you to swing.

 

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Focus on creating a vertical shin and keeping those shoulder blades slightly back behind the barbell


Today we will be hosting our first ever open house. This event is for anyone who would like to experience our amazing CrossFit community, workout in a welcoming and friendly environment, and meet some new people. Please invite your friends and family. We will even be raffling off a 1 Month CrossFit Membership + a Foundations Course! Please click HERE for more info.


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Mobility:

A1) Bottom up hamstring stretch, 1 min each leg x 2 sets

A2) Bully stretch, 1 min each arm x 2 sets


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WOD:

21-15-9

Sit-ups

Deadlifts (225#/135#)

Games standard box jumps (30”/24”)

-For time-


Open House WOD @ 5pm (for our visitors)

21-15-9

Sit-ups

Push-ups

Air squats

-For time-


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Sealed


Doing some early holiday shopping? Use this discount code: CFTAMR79000 for 25% off from the CrossFit Store!

We are sad to announce that Nov. 13th will be Coach Casey's last day at CFMG Casey has decided to move back his hometown in Virginia in order to help and spend time with his grandparents. Casey has advanced greatly over the past two years as an athlete and extremely knowledgeable coach. He has contributed a considerable amount of time and dedication to CFMG, from his unique coaching style to making improvements in our training environment. Good luck to you Casey, you will be sorely missed. We are currently planning a goodbye gathering for Sunday Nov. 11. We will share the details soon.

SWOD: Unilateral strict press 6/6/4/4/4

WOD:

AMRAP in 6 min

15 Double unders (Sub = 50 single unders)

10 Hang snatches (95#/65#)

Rest 2 min

AMRAP in 6 min

200m run

15 KB Swings (53#/35#)


Sissy Exercises That Aren't

Whole30 and Weight Loss


Interested in competing? Check out the Rumble in Paradise hosted by our friends at CrossFit Elysium.


SWOD: Back Squat 5/5/5 (75%/80%/85% of your 1RM)

You’ll want to warm up to 75% of your 1RM and then start your first working set.

WOD:

AMRAP in 10 min

3 Muscle-ups (sub = 6 pull-ups)

6 Hand release push-ups

9 Air squats


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CFMG's Open House this Thursday

A Hardcore Look At Wendler's 5/3/1 Powerlifting Routine


Please help us out! Sealed

 

Coach James at the 2012 Southern Pacific LWC Championship this past weekend


SWOD: Snatch or Clean and Jerk 5/5/5/3/3 -or- any corrective exercises you’ve been working on

Keep it light and focus more on your technique than the weight being used. This will be the last technique day, starting next week we will be working on the snatch only and will encourage you to start using heavier loads.

“Finisher”

Tabata Flutter Kicks

20 seconds of max effort flutter kicks

10 seconds rest

-8 rounds (4 min total), your score is your lowest amount of reps completed in a round-


Please don't forget about our first ever open house happening this Thursday. Please invite your friends and family that are "on the fence" about starting CrossFit. This will be a great opportunity for them to observe what happens in a class at CFMG and even have a chance to speak with some of our current members. We are even raffling off a free month membership and foundations course! More info HERE.

 





Open Gym

9am-Noon

Please remember that there will be no Olympic Weightlifting Club today.


Our good friend Saud is doing big things in Dubai. Checkout Dunes CrossFit


SWOD:

A1) Unilateral Strict Press 8/8/8/8/8

A2) Plank hold 40 sec x 5 sets

WOD:

1 mile run

50 Pull-ups

800m run

25 Pull-ups

-For time-


The New Good Old Days of CrossFit

The USS Michael Murphy: A Deeper Understanding


CFMG's 2012 Open House


We welcome you to bring your friends and family to our Open House on Thursday, October 25th, 2012 from 4-6:30pm.  This event is for anyone who would like to experience our amazing CrossFit community, workout in a welcoming and friendly environment, and meet some new people.

Our Timeline for the Evening:


4-5pm, Introduction/Class Observation

Meet Owner/Coach Ian McHugh, tour the space, meet our other coaches, and receive a brief introduction to the CrossFit Methodology. Our results-driven program focuses on 10 key components of fitness, using functional, everyday movements performed at a high intensity.  We take cardio; mix in a little stamina, strength, power, agility, flexibility, speed, coordination, balance, and accuracy to create a well-rounded athlete.  We cater to both conditioned sports-specific and everyday athletes, who have found that CrossFit is excellent conditioning for the demands of their sport and everyday life, in general.


Once you learn a little more about CrossFit, you will be invited to observe a class in session at CFMG.  Be sure to notice how our coaches work with members of all ability levels. You will be able to watch our warm-up, instruction, workout, and cool-down—all of which happens in every hour-long class we provide.


5-6pm, Beginner-Friendly Workout

Jump in and get sweaty with us! You will find people of many different fitness levels in every class, and everyone gets a great workout with personal attention. We are VERY good with beginners and want to share our love for this program with people who are fit or not so fit - we do NOT want to scare anyone away. We are able to scale things down for people who are just getting started in the gym, or with CrossFit. We call this approach “On Ramp,” for those who are slowly ramping up intensity and working their way up to doing the full movements we program in our workouts.


We understand how intimidating it can be to come and workout if you have never done anything athletic at all—or even if you are just new to CrossFit. We want you to succeed!


6-6:30pm, Information Session

Ask any other questions that you may have, learn some of the terminology that we use (“what does WOD/AMRAP/HSPU/Tabata/SDHP/BOF/RFT/1RM/OHS even mean?”), and more! We will provide you with our current class schedules, Free 1 Week Pass, and we also have a couple of our current members available to speak about their experiences at CFMG.  As we wrap up our Open House, we will raffle off one Free Month of Membership and a Free Foundations Course.




Mobility: Racked position mobility drill, 1 min each arm x 2 sets

WOD:

-5 Rounds for time-

10 Barbell rows (95#/65#)

15 Hang Cleans (95#/65#)

200m run


Please remember that there will be no Olympic Weightlifting Club this Saturday.


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