A+ R A-

W.O.D.

SWOD: Deadlift 5/5/3/3/3

Pause at the bottom of each rep and reposition your back, do not use the "touch and go" method.


WOD:

10 Push-jerks (135#/95#)

2 Burpees

8 Push-jerks

4 Burpees

6 Push-jerks

6 Burpees

4 Push-jerks

8 Burpees

2 Push-jerks

10 Burpees

-For time-


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Is it Primal?

All for One

We are happy to announce that on Saturday July 28th we will be hosting a Kettlebell workshop. This workshop is being put on by the Kettlebell Club San Diego.

James, Dawn, and I have all had the opportunity to work with Luis of the KBCSD. He is very informative and his coaching is top notch. If you're looking to gain proficiency and confidence with the kettlebell, you need to attend this competition. -Ian

Workshop 1 – Kettlebell Swings, Cleans, and Snatches

Topics:
-Less bruising of forearms and skin preservation.
-Discuss and demonstrate how to move more efficiently in key positions.

Workshop 2 – Kettlebell Presses, Push Presses, and Jerks

Topics:
-How to work more efficiently with heavier kettlebells and in a safe manner.
-How to safely rest in key positions.

Cost $65 dollars non-CFMG members. For CFMG members $55 dollars.

WHEN: Saturday, July 28th
Workshop 1 0900-1130hrs
Workshop 2 1300-1530hrs

*Maximum Occupancy 25 persons per Workshop.

If you'd like to sign up please contact Luis of the KB Club San Diego HERE.



SWOD: Snatch 6/4/4/4/3

Pull the bar from the ground each time, but pause just below your knees then finish the lift. Work on maintaining the same back angle as you execute the 1st pull (the pull off the floor). Your hips and shoulders should move up together with the hips being lower then your shoulders.


WOD:

Buy in: 30 KB Goblet Squats (53#/35#)

20 Toes-to-bar

250 Double unders (sub = 400 single unders)

20 Toes-to-bar

Cash out: 30 KB Goblet Squats

-for time-

(12 min cap)


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How to tape your hands

Upcoming events at CFMG:

Baby Shower for Amy & Jake/Ryan & Big Ian (July 21)

31 Heroes WOD (Aug. 4th)

Running Seminar w/ CF Endurance Co-Founder Doug Katona (Aug. 11)

The 2012 Left Coast Invitational (Aug. 18-19)


2010 Left Coast Invitational

 

Pre-WOD:

A1) Plank hold for 45 sec. x 4 sets

Rest 15 sec

A2) Max Push-ups in 30 seconds x 4 sets (post total reps)

Rest 30 sec

 

WOD:

600m run

10 Strict pull-ups -or- 5 Burpee muscle-ups

15 sit-ups

-3 rounds for time-

 

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12 Health and Fitness Blogs You Should Be Reading

Ice breaker: Today in class if you see someone you never met go introduce yourself Sealed


SWOD: Thrusters 6/6/6/6/6

Execute each set unbroken.


WOD:

In teams of two:

Partner #1 30 seconds of burpees

Partner #2 30 seconds of burpees

Partner #1 30 seconds of pistol squats (sub = jumping air squats)

Partner #2 30 seconds of pistol squats

Partner #1 30 seconds of hang cleans (135#/95#)

Partner #2 30 seconds of hang cleans

1 minutes rest

-3 Rounds for total reps-

One partner completes their reps while the other partner rests. If in a group of three, two people can work together during a 30 second period.

 

Mental Toughness

My Favorite Lower Body Warm-up

Upcoming events at CFMG:

Baby Shower for Amy & Jake/Ryan & Big Ian (July 21)

31 Heroes WOD (Aug. 4th)

Running Seminar w/ CF Endurance Co-Founder Doug Katona (Aug. 11)

The 2012 Left Coast Invitational (Aug. 18-19)

OPEN GYM 9am-Noon


WOD

Buy in: 400m run

-3 rounds-

10 Squat cleans (155#/100#)

20 Hand-lift push-ups

Cashout: 400m run

-For time-


Free Beginner WOD at 10am

10 Kettlebell swings

10 Sit-ups

10 Static lunges

200m run

-AMRAP (As Many Rounds As Possible) in 12 minutes-


Checkout our very own Saud at TEDxAjman

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How do you use your CrossFit Badassness outside of the gym???


Benchmark WOD Friday the 13th!

From Monday 7/2/2012

WOD:

70 Burpees

60 Sit-ups

50 KB Swings (53#/35#)

40 Pull-ups

30 Handstand push-ups (sub = 30 inverted plyo box push-ups)

-For time-


Biggest Loser Contestant Goes CrossFit

5 Tips to Dominate the Deadlift

Colorado Pork Green Chili



SWOD: Take 20 minutes to reach a 1RM Strict Press


WOD:

100 Double unders (sub = 200 single unders)

20 Hang snatches (95#/65#)

-2 Rounds for time-

(10 min cap)


Sleep or Die!

Upcoming events at CFMG:

31 Heroes WOD (Aug. 4th)

Running Seminar w/ CF Endurance Co-Founder Doug Katona (Aug. 11)

The 2012 Left Coast Invitational (Aug. 18-19)

Page 104 of 161

Latest W.O.D.

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10/24/2014

10/24/2014

PLEASE NOTE: There will be NO 10AM Beginners or 11am Class on Saturday, October 25th, and NO Open Gym on Sunday, October 26th, due to the wall demolition/construction work at CFMG over the weekend.  Thank you for understanding!   SWOD: Strict Press 5/5/5/5 WOD: -5 Rounds for Time- 15 HSPU 200m Run 35 Double Unders (90 Single...

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10/23/2014

10/23/2014

SWOD: Squat Snatch 3/3/3/3/3 WOD: 3 Squat Snatches (135#/95#) 6 CTB Pull-Ups 9 Back Squats (135#/95#) 18 Calorie Row 9 Back Squats 6 CTB Pull-Ups 3 Squat Snatches -For Time- (12 min cap) {youtube}txCe5AFitM4{/youtube}   Mo' Muscles, Mo' Problems Your Arms Are Like Ropes. True Or False? Periodization Increases Strength, Regardless Of The Method Used Upcoming Events at CFMG On Thursday, Oct 30th at 6pm @...

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10/22/2014

10/22/2014

Mobility: A1) Rack Position drill, 1 min each arm x 2 sets A2) Bully Stretch, 1 min each arm x 2 sets   {youtube}Un1PDhrU3h0{/youtube} WOD: 1 min. 10 Tire Flips/ max. Tire Jumps 1 min. Sit-Up 1 min. Hand Release Push-Ups 1 min. Toes-to-Bar 1 min. Bar Dips 1 min. Rest -3 Rounds for Reps-   {youtube}YcK40PKyHZ4{/youtube}   Walking Vs. Running The Right--And Surprisingly Wrong Ways--To...

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10/21/2014

10/21/2014

  Skill: Double Under/Triple Under Practice WOD: Buy In: 15 Triple Unders Push-Press 1-2-3-4-5-6-7-8-9-10 (135#/95#) KB Swings 10-9-8-7-6-5-4-3-2-1 (53#/35#) Cash Out: 15 Triple Unders -For Time- {youtube}OSMvoZnh_ng{/youtube} Pediatric Medicine's Damaging Oversight: Sleep Weeknight Shredded Pork Tacos With Pear Salsa Drinking Coffee, For Your Health Upcoming Events at CFMG On Thursday, Oct 30th at 6pm @ CFMG, come join your CFMG community at...

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10/20/2014

10/20/2014

Join the CFMG Competition Team! We meet every Sunday at 9:30am (and another weekday time will be announced soon).  If you have questions about whether you should participate or not, ask your coach!   SWOD: Squat Cleans 3/3/3/3/3 WOD: 25 Burpees 25 Power Cleans (135#/95#) 25 Burpees *EMOM: Complete 7 Wall Ball Shots (20#/14#) -For Time- ...

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10/19/2014

10/19/2014

Open Gym 9am-12pm   Upcoming Events at CFMG On Thursday, Oct 30th at 6pm @ CFMG, come join your CFMG community at a hip and shoulder mobility seminar led by Movement Rx's Dr. Claudia Chaloner, DPT. (She's the one you've seen working on people in the gym.) She'll lead an interactive (and nearly pain-free)...

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10/18/2014

10/18/2014

WOD: In Teams of Three: 200m Row 25 Wall Balls (20#/14#) 20 Pull-Ups 400m Run (together) -AMRAP in 18 Minutes- Move through the workout in teams of three, with each partner working through the movements at the same time (Partner A on the Row, Partner B on the Wall Balls, and Partner C on the Pull-Ups...

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10/17/2014

10/17/2014

Dr. Claudia Chaloner from Movement Rx tackles some yoke carries.  Make an an appointment to see her at CrossFit Mission Gorge for personalized movement-based human performance, physical therapy, and wellness programs, and be sure to attend the FREE Movement Rx Mobility Workshop with her on October 30th at 6pm! Details...

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10/16/2014

10/16/2014

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10/15/2014

10/15/2014

Mobility: A1) Hip Capsule: Exaggerate external rotation 1 minute/leg A2) Wall Squat: 2 minutes   WOD: -3 Rounds for Time- 7 Deadlifts (315#/215#) 7 Muscle-Ups (Sub = 7 Pull-Ups and 7 Dips) 21 Burpee Box Jumps (24”/20”) {youtube}qCGtwPhfGf4{/youtube}   You Are Going To Die, So Stop Wasting Time On Facebook Weeknight Roast Chicken The Year Of The Thruster

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10/14/2014

10/14/2014

SWOD: Power Clean (pause below knees) | Front Squat 2|4 2|4 2|4 2|4 WOD: AMRAP in 10 Minutes 10 KB Swings (53#/35#) 10 Sit-Ups 10 Clapping Push-Ups 10 Toes-to-Bar   How Far Is Too Far For Kids To Run? Sleeping Brains Understand Words How To Improve Your Cleans

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10/13/2014

10/13/2014

Thank you to everyone who came out on Saturday to celebrate our friend, Ted Hoyt. Here is a video that Coach Dawn put together to chronicle her journey and friendship with Ted and Julie. Dawn told Ted's story best on Saturday when she recounted how Ted overcame numerous obstacles...from...

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