A+ R A-

W.O.D.

MWOD

A1) Internal Rotation with the Band -3.27 in this video- 1 Min each side 2 Sets

A2) Plank Hold 1 Min  3 Sets


WOD

12 Push Press (95#65#)

12 Box Jump (24#/20#)

12 Toes to Bar

-AMRAP in 12 min-




The Problem with Success

Learning the Push Press

For those of you interested in our Specialty Classes: Olympic Weightlifting, CrossFit Endurance, and soon our Movement/Mobility class, the memberships work like a punch card. 4 sessions for $40. Just a "heads up", you can not currently jump from class to class. These classes are open to non-CFMG members too.


SWOD

A1) Weighted Push Ups 10/10/10/10

A2) Ring Row Max Reps in 30 Seconds 4 Sets


WOD

10 Sumo Deadlifts (185#/115#)

20 Sit ups

30 Double Unders (sub. = 120 single unders)

8 Min AMRAP



Please join us on May 5th for our Farewell to Geo and Allie potluck party

Nutrition 101 Class with Dawn Fletcher

Change Your Habits, Part 2: Willpower

CFMG Endurance Class Every Tuesday Night with Coach Betsey

WOD

Pull ups

Air Squats

KB Swing (53#/35#)

Burpees

Do each movement 1 time....then 2 times then 3 times

10 Min AMRAP


Rest 3 Min


Run 1 Mile

-For time-


Big evening class last week taking off on their 800 M Run


Bride 30

White Board Wednesday with CFE

Open Gym

10am-1pm


The Olympic Weightlifting Club meets from 11am-1pm in the new space.

Lindsay with some excellent form during the Olympic Weightlifting Clinic. Don't forget the Olympic Weightlifting Club meets on Sundays


WOD:

Buy in: 400m run

-5 Rounds-

8 Hang Cleans (135#/95#)

10 Burpees

Cash out: 400m run

-For time-


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Free Beginner WOD at 10am

Tabata Air Squats

Rest 2 min

Tabata Burpees

Rest 2 min

Tabata sit-ups

DONE!

Tabata is 20 seconds of work followed by 10 seconds of rest for four minutes.


Sometimes, It's Hard

Killing the Fat Man: Episode 1

I would like to take this opportunity to make a special announcement. Starting June 1st Coach Betsy will begin her role as CFMG’s Manager. Both Geo and I have known about this for some time and some of you may have heard about this, but I wanted personally let you all know.

Betsy will continue to coach some morning classes, the women's only classes, and the CFMG Endurance classes, but she will also now be helping me manage and oversee the day-to-day tasks at CFMG. Betsy will also be involved in the planning and implementation of upcoming events, classes, seminars, etc. at CFMG. You can expect to see her primarily in the mornings and early afternoons, but please know you can reach her with any problems or issues you may be having at CFMG. -Coach Ian

SWOD:

Push/Split Jerks: 7/5/3/3/3 (Start at about 70% of your 1 RM) then,


Deadlift: 5/5/4/4/4 (Start at about 65% of your 1 RM)


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Dim lights Embed Embed this video on your site

Dim lights Embed Embed this video on your site


Nutrition 101 Class on Tuesday April 24th

CFMG Endurance Classes every Tuesday at 6pm

Ted has been in the gym working with Coach Dawn and kicking butt! Keep up the great work Ted!


SWOD:

Front Squat 4/4/4/4/4 (All sets should be done at 85% or more of your 1 RM)


WOD:

800m run

30 Sit-ups

30 Air Squats

-3 Rounds for time-

(20 minute cap)


Honey Cinnamon Ice Cream

The Importance of Pull-up Bar Training

Don't forget to get your 2012 So. Cal. Regional Tickets!

Pre-WOD Skill Practice

Your coach will help you with 15-20 minutes of skill work. Work on one or two of the following exercises:

-Kipping Pull-ups

-Butterfly Pull-ups (if you can already do 10-15+ kipping pull-up unassisted)

-Double Unders

-Muscle-ups (you can use Coach Ian's Muscle-up training protocol)


WOD

AMRAP in 5 min

7 Deadlifts (225#/135#)

14 Games standard box Jumps (24"/20")

Rest 1 min

AMRAP in 5 min

3 Bar muscle-ups (Sub = 5 Chest-to-bar pull-ups)

10 KB Swings (53#/35#)


The CFMG Olympic Weightlifting Club

Nutrition 101 Class

A Letter To My Younger Self

Get Your Mind Right

Page 104 of 150

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SWOD: Strict Weighted Pull-Ups: max reps x 3 sets WOD: 15 V-Ups 10 Single Alternating Arm DB/KB Snatches + Overhead Static Lunge (53#/35#) 15 Push-Ups -3 Rounds for Time- (10 min cap) Post WOD: Muscle-Up Progressions   How Finalist Kacy Catanzaro Trained For "American Ninja Warrior" 5 Out Of The Box Ways To Make Your Child Listen Asian Cauliflower Fried Rice James...

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7/21/2014

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SWOD: 2014 LCI Individual Athlete Clean and Jerk Ladder 135#/85#145#/95#155#/105#165#/115#175#/125# (Advanced Athletes Start Here) 185#/135#195#/145#205#/155#215#/165#225#/175# 235#/185#245#/195#255#/205# “Competitors will attempt to complete two clean and jerks within 50 seconds. One point is awarded for the clean, and another for the jerk. Athletes can score up to 4 points at each station. There will be a...

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WOD: 6 Bar MUs (Sub = 6 CTB Pull-Ups) 8 Alternating Leg Pistols 10 Power Cleans (135#/95#) 200m Run -5 Rounds for Time-   C.J. Cummings, 14 Years Old, Is America's Next Great Weightlifter Paleo: Is It Right For Kids? {youtube}4NAKD-5c89Y&list=UUtcQ6TPwXAYgZ1Mcl3M1vng{/youtube}

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7/17/2014

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7/15/2014

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SWOD: Bench Press with accommodating resistance 5/5/5/5 WOD: Minute 1: 3 Rope Climbs Minute 2: 6 Single Arm Shoulder to Overhead (70#/53#) Minute 3: Suicide Run (worth three reps) Minute 4: Rest -5 rounds for total reps- {youtube}VIYYF_x89kA{/youtube} Let 'Em Eat Dirt How To Increase Your Pull-Up Power

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