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W.O.D.

2012 Rumble in Paradise Competitors,

We are less than a week out from the 2012 Rumble in Paradise hosted by CrossFit Elysium. You all have been training very hard, and I know your coaches are just as excited to see your performance as you are. Here are a few thoughts on what to do the week leading up to the competition.

Be sure to eat clean this week. You want your body fueled with the best possible fuel. Continue with your Paleo, Zone, Whole 30, etc. eating habits for the week. Stay away from foods that are typically foreign from your diet, as this may cause some unwanted negative effects. Also, it would be beneficial for you to start thinking about what foods you want to have with you the day of the event. Proper Prior Planning Prevents Poor Performance!

We encourage you to continue training, but in an intelligent manner. It is not really in your best interest to do heavy 1/2/3...RM testing, benchmark WOD testing, running/rowing time trials, or anything that is extremely metabolically demanding or is going to make you sore. As strange as it sounds, think about moving through a couple of WODs this week at about 70-75% effort. You have already built a solid foundation to compete with, and chances are you are not going to make any huge gains this week conditioning and strength wise that will help you perform better for the Rumble. It would be in your best interest, rather, to focus your training efforts on the Rumble movements that are your weakest, but again, keep in mind that you have already built your strength and conditioning foundation.

About two to three days out from the Rumble, you may want to stop strength and conditioning training all together, depending on how well you have been recovering. Those couple of days leading up to the event can be spent doing soft tissue work (foam rolling, massage, etc.), a “light” WOD, and some mobility work. Even going through a light 15-20 min warm up would be a good idea, just to get blood flowing and to increase your heart rate. Here is an example of what you can do:

5-8 min light jog/row
6-10 min mobility work
5-8 min skill work
5-8 min “light” WOD (moving at 70%, using lighter load or no load at all)

6-10 min soft tissue work and/or static stretching

The CFMG Community is very proud of all of our competitors, and we know you will represent us well. Keep in mind that we are guests at CrossFit Elysium. I personally expect you all to be ambassadors for CFMG, practice good sportsmanship, and to complete with 100% effort. At the end of the day, remember that everyone competing is a part of a much bigger community than just the one within our Affiliate, we are all CrossFitters! - Ian

  • We are currently taking pre-orders for CFMG Hoodies: Deadline to order has been extended to Monday Dec. 3rd. Please order from our online store. Click HERE for more details. We now have more color options and styles!
  • We will have different hours this weekend due to the 2012 Rumble in Paradise. Saturday we will hold only the 8am, 9am, and 10am free WOD, no Noon class. Sunday we will hold open gym (9am-11am).
  • Rumble Competitors, please checkout the updated info about the event this weekend. We will also be meeting this Thursday (11/29) at 6pm for a team meeting. If you can make it please come in. It should only last about 30 min.
  • Save the date: CFMG 2012 Ugly Holiday Sweater WOD & Potluck. Saturday Dec. 22 at 10am.

Momma Maria Getting her WOD done as Sophia and Baby Cruz look on

SWOD:

A1) Push-press 6/4/3/3/3 (your sets of three should be at 80% or more of your 1RM)

A2) Strict pull-ups Max unbroken reps x 5 sets (post total amount of reps for all sets)

WOD:

AMRAP in 5 min

10 KB Swings (70#/53#)

5 Burpees

Rest 2 min

AMRAP in 5 min

10 toes-to-bar

5 Push-ups





Open Gym 9am-12pm

Coach Betsy aka "The Baby Whisperer"


Mobility:

A1) Shoulder distraction 1 min each arm x 2 sets

A2) Bottom up hip mobility 1 min each leg x 2 sets

WOD:

“Diane”

21-15-9

Deadlift (225/135#)

HSPU

-For time-

(8 min cap)

Top 8 males/females will get their names on the leader board.

Rest 5 min

“Finisher”

Tabata Air squats

Rest 1 min

Tabata sit-ups


Tabata is 20 seconds of work followed by 10 seconds of rest for 8 rounds. Your score will be the lowest amount of reps you complete in any of the 20 second work periods.

 


Free Beginner WOD at 10am

AMRAP in 10 min

5 Pull-ups

10 Push-ups

15 Air squats

Open Gym only today 9am-1pm.

We will be testing “Diane” tomorrow so train appropriately.

 

 

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Gym is closed today for Thanksgiving


No 7pm class today (11/21)


Thanksgiving Holiday Schedule: Wednesday Nov. 21 No 7pm class, Thursday Nov. 22 Closed, Friday Nov. 23 Open Gym 9am-1pm.


We are currently taking pre-orders for CFMG Hoodies: Deadline to order is Monday Nov. 26th. Please order from our online store. Click HERE for more details.


One of our local Crossfitters is starting up a charter school. If you are interested in helping (all business, legal, marketing, computer/graphic, or education talents are needed) or you are a parent who wants to learn more, check out their website or "Like" their Facebook page.

 


“Family Friendly Day”

You are welcome to bring in any of your family or friends who are visiting you this Thanksgiving. We will be offering a beginner friendly WOD for those who want to try CrossFit. There is no cost for this.

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. This starts a new cycle of back squats and you should add 5# to your actual 1RM when figuring out what % to use.

WOD:

AMRAP in 15 min

10 KB Swings (70#/53#)

15 Sit-ups

20 Hand release push-ups

25 Double unders (sub 75 single unders)

200m run

*Family Friendly WOD:

AMRAP in 10-15 min

5 KB Swings

10 Sit-ups

15 Hand release push-ups

30 Single rope skips

200m run

*Feel free to scale down or up as needed but coaches will be there to help you decide.

 

The Danger of Begin a Woman

Next Generation CrossFitters

Fit for the Fight

Thanksgiving Holiday Schedule: Wednesday Nov. 21 No 7pm class, Thursday Nov. 22 Closed, Friday Nov. 23 Open Gym 9am-1pm.


We are currently taking pre-orders for CFMG Hoodies: Deadline to order is Monday Nov. 26th. Please order from our online store. Click HERE for more details.


Family Friendly Day: Wednesday Nov. 21 we will be offering Free CrossFit classes to any of your family or friends who have come to visit you for Thanksgiving and want to get a workout in. We will offer our normal WOD and a beginner friendly WOD. This will be a great way to showoff your favorite CrossFit Gym and introduce your friends and family to CrossFit. Don't forget about our free beginner WOD on Saturday at 10am.


One of our local Crossfitters is starting up a charter school. If you are interested in helping (all business, legal, marketing, computer/graphic, or education talents are needed) or you are a parent who wants to learn more, check out their website or "Like" their Facebook page.

 


Joey getting after those squat cleans yesterday


SWOD: Snatch, 25 min to build up to a 1RM.

WOD:

AMRAP in 5 min

15 Shoulder-to-overhead (155#/105#)

15 Burpees


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Thanksgiving Holiday Schedule: Wednesday Nov. 21 No 7pm class, Thursday Nov. 22 Closed, Friday Nov. 23 Open Gym 9am-1pm.


We are currently taking pre-orders for CFMG Hoodies: Deadline to order is Monday Nov. 26th. Please order from our online store. Click HERE for more details.


Family Friendly Day: Wednesday Nov. 21 we will be offering Free CrossFit classes to any of your family or friends who have come to visit you for Thanksgiving and want to get a workout in. We will offer our normal WOD and a beginner friendly WOD. This will be a great way to showoff your favorite CrossFit Gym and introduce your friends and family to CrossFit. Don't forget about our free beginner WOD on Saturday at 10am.


We have a few zip up and pull-over hoodies in stock. If we don't have your size, style, or color please order online using the link above.


Mobility:

A1) Racked position mobility 1 min each arm x 2 sets

A2) Couch stretch 1 min each leg x 2 sets

WOD:

2012 Rumble in Paradise WOD #3

*“Intermediate”

15 Hand release push-ups

7 Squat cleans (115#/65#)

AMRAP in 10 min

“Advanced”

15 Hand release push-ups

7 Squat cleans (165#/115#)

AMRAP in 10 min

Immediately following this WOD you will complete max. Muscle-ups in 2 min


*Feel free to add a 2 min max pull-up AMRAP to the end of the intermediate WOD

 

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