A+ R A-

W.O.D.

Congratulations to "Big" Ian and Ryan! Welcome Baby Graham!

 

Don't forget to sign up for the Running Seminar w/ CrossFit Endurance Co-Founder Doug Katona happening this Saturday. Space is limited!

The AM vs. PM Challenge WOD will happen tomorrow!

 


SWOD: Snatch 3/3/2/2/2 (your first working set should be done at 65% or more of your 1RM)

WOD:

40 alternating pistol squats (Sub = modified pistols or 100 Air squats)

30 Pull-ups

20 Burpees

10 toes-to-bar

-For time-


Don't forget to sign up for the Running Seminar w/ CrossFit Endurance Co-Founder Doug Katona happening this Saturday. Space is limited!

The AM vs. PM Challenge WOD will be this Thursday!



SWOD: Bench press review: how to set up the rack, how to execute the bench press, and how to spot. Use the following rep scheme: 6/6/6/6 (Use lighter loads today)

You’re not trying to set any world records today. We want you all to work on your form/technique today, and starting next week we will begin a bench pressing cycle.

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Full Video on the CFJ HERE


WOD:

1 min Box Jumps (24”/20”)

1 min KB Swings (70#/53#)

1 min Sit-ups

1 min Push-press (135#/95#)

-2 rounds for total reps-

 

Embrace the Training Days

CFMG Etiquette Reminders


Don't forget to sign up for the Running Seminar w/ CrossFit Endurance Co-Founder Doug Katona happening this Saturday. Space is limited!

The 2012 LCI WODs have been announced!

The AM vs. PM Challenge WOD will be this Thursday!



SWOD: Thrusters 4/4/3/3/3 (your first working set should be done at 70% of your 1 RM)

WOD:

15 Hang Cleans (135#/95#)

20 Hand release push-ups

-3 Rounds for time-

(8 min cap)


Magnificent Magnesium

Salad Fun


No Open Gym today.

Go outside and do something active!


Oly Club meets from Noon-2pm


The 2012 LCI workouts will be released today at 10am!

 

No Open Gym Tomorrow

The Saturday Foundations Session happens today 11am-1pm

The 2012 LCI workouts will be released tomorrow at 10am


The 31 Heroes WOD (modified)

AMRAP in 31 min.

8 Thrusters (155#/105#)

12 pull-ups -or- 6 muscle ups

11 Box jumps (24"/20")

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a bumper plate (45#/25#). Once Partner #2 returns from the run, Partner #1 will grab the plate and begin their 400m, while Partner #2 continues work wherever #1 left off.


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A few notes regarding the 31 Heroes WOD:

1) No, you do not have to register to participate, unless you want the t-shirt. It would be great if you could make a donation, but it's not mandatory.

2) You do not need to have a partner already picked. W
e can find someone the day of.

3) Any movements you can't do we'll be able to modify. 

4) We aren't doing this WOD at a special time, it'll be the WOD for every class tomorrow. 

5) This workout IS NOT very beginner friendly. *Please no first-timers. Bring them in at 10am for our free beginner WOD :). 

6) At 9am Coach Ian will be doing the WOD with you guys, not just coaching. 

We're looking forward to hosting this WOD today! All CrossFitters are welcome to drop-in. Your drop-in fee will be donated to the 31 Heroes Project.
Free Beginner WOD at 10am
20 Single rope skips -or- 20 Double unders
5 Burpees
10 Push-ups
15 sit-ups
200m run
-AMRAP in 12 min-


The 31 Heroes WOD happens tomorrow, all are welcome to participate

The Saturday Foundations Session happens tomorrow 11am-1pm

The 2012 LCI workouts will be released this Sunday (Aug. 5) at 10am


Pics from the first AM vs PM Throwdown!


The AM vs PM Challenge, Week #1

We will be changing the day we do the AM vs PM Challenge WOD each week. We would like to give everyone an opportunity to participate, and we realize that some of you do not train on Fridays. Our plan is to give you at least 24 hours notice as to which day the AM vs PM challenge WOD will happen. Good Luck Teams!


WOD:

AMRAP in 20 min

5 Burpees

10 Push-ups

15 Air squats

5 Burpees

10 Push-ups

15 Air squats

200m run


*Post total reps completed to the whiteboard. No reps are awarded for the run Sealed.


1 round = 60 reps

2 rounds = 120 reps

3 rounds = 180 reps

4 round = 240 reps

5 rounds = 300 reps

6 rounds = 360 reps





Foundations Session #3 meets today 6pm-7pm

The 31 Heroes WOD happens this Saturday, all are welcome to participate

The 2012 LCI workouts will be released this Sunday (Aug. 5) at 10am

The AM vs PM Challenge starts this Friday! We will be changing the day we do the AM vs PM Challenge WOD each week. We would like to give everyone an opportunity to participate, and we realize that some of you do not train on Fridays. Our plan is to give you at least 24 hours notice as to which day the AM vs PM challenge WOD will happen. Good Luck Teams!



SWOD: Deadlift 3/3/3/3/3 (your first working set should be done at 75% or more of your 1RM) Then,

A1) GHD back ext. 10/10/10/10 (use weight if needed)

A2) Weighted sit ups 15/15/15/15


CFMG Etiquette Reminders

As I was doing my daily affiliate blog cruising, I saw that one of my fellow affiliates had put up some etiquette guidelines for their gym. Since we have grown significantly within the last year, and welcomed so many new people into our community, I decided that now is a good time for some CFMG Etiquette Reminders. This list was created by your coaches, fellow members, and myself.

-Ian

1) If you finish the WOD before someone, do not just break down your equipment and hang out—cheer for your fellow athletes! Just because someone is not finished yet does not mean they are not working hard, and your encouragement is just what they need to help them finish.

2) Always clean up and put away your equipment when you are done. The CFMG Coaching staff works hard to keep things organized and in one place. Yes, even that foam roller and bench need to go back where you found them. If the bathrooms are missing anything, please let us know so we can restock it.

3) If you show up late for class, please let the coach know if you will be joining the class or waiting for the next one. We want to be able to help you get warmed up quickly so that you can join the class, but we cannot help you if we do not know what your intentions are.

Along the same lines, please make your coach aware of any injury you have, or if you plan on modifying your workout.  There is nothing worse for a coach than to shout 3, 2, 1, GO! and see someone perform a movement or completely different WOD than what is prescribed.  Your coach is there to help you, and make sure that you are executing the movements correctly and making a proper substitution(s).

4) Chalk is for your hands. If you use it to track your score on the ground, please clean it up. Chalk creates a mess when using it on your hands, but it creates an even bigger mess when your use it to write on the floor. We have dry-erase boards and plenty of dry-erase markers that we prefer you use to keep track of your score.

5) If someone if lifting, kipping, swinging, jumping, running, etc., it is probably not a good idea to walk in front of or sit near them. For their safety and your own, give your fellow athlete some space! We have improved the athlete lounge for people to foam roll and hang out before/after WODS, without getting in the way of those who are working out in the main WOD area or strength room.

6) When re-stacking the bumper plates, take an extra second to stack them neatly. Do not create your own version of the Leaning Tower of Pisa. Each plate is labeled with its weight and should be stacked with similar plates.

7) Once you choose your area to train/WOD in, do not switch it mid-workout. Taking someone's pull-up bar space and/or equipment is not cool. Use the time prior to the WOD to figure out where everyone is going to be working out.

8) We are kid and dog friendly at CFMG, but we ask that your child and/or dogs behave themselves. Excessive noise, making a mess, and destruction of CFMG property can really put a damper on our training environment. Please make sure your children/dogs are not in the way of other athletes or playing on the equipment during the WOD.  Also, please remember to clean any messes your dog or child creates.

9) If you are sick in any way, PLEASE stay home. This is a gym and we share equipment. Germs travel very easily here at CFMG.  If you pop a blister or rip your hands on the pullup bar or barbell, please remember to wipe it down after use.

10) CFMG is a family. Treat your fellow CrossFitters like you would your own family. Help people breakdown their equipment, especially if they had a particularly hard time during the WOD. If someone new shows up, introduce yourself and make him or her feel a part of our family. Everyone, beginner to advanced, deserves the same level of respect.

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As I said above, these are just friendly reminders on how to conduct yourself while at CFMG. We want to create the best possible training atmosphere, and with your help we can do this.


Foundations Session #3 meets tomorrow 6pm-7pm

The 31 Heroes WOD happens this Saturday, all are welcome to participate

The 2012 LCI workouts will be released this Sunday (Aug. 5) at 10am


SWOD: Snatch 4/4/3/3/3 (your first working set should be done at 65% or more of your 1RM)


*WOD:

9 Overhead squats (135#/95#)

9 Burpees

7 Overhead squats

7 Burpees

5 Overhead squats

5 Burpees

-for time-


*10 min cap


Page 106 of 166

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