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W.O.D.

For those of you interested in participating in the 30 Day Paleo Challenge, we have decided to set-up our own CFMG Paleo Challenge. Betsy is working on setting up something good for you all. Rumor has it there may even be a grocery store field trip! That being said we are probably not going to start on Aug 1st due to all the planning that still has to happen. I'm sure that we will start this challenge soon but in the meantime you can start to prepare yourself by reading the following link.


Main Site Friday!

We are going to be announcing next month's theme soon!


7/13/12 WOD:

-3 rounds for time-

*8 Alternating leg split snatches (115#75#)

7 Bar muscle-ups (14 Chest to bar pull-ups)

400m run


*We realize that we haven't practiced the alternating leg split snatches or even just split snatches Sealed. We will practice it today but for those of you who haven't executed a split split snatch before we suggest you don't alternate legs.


WOD Demo with Dave Lipson, Matt Barnett, and Nadia Shatila

Jumping Position



 



Can you name this person???



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FF to 2:50 to see the WR attempt.


SWOD: Deadlift 4/4/4/3/3 Pause at the bottom of each rep and reposition your back, do not use the "touch and go" method. Then,

A1) Dumbbell or Kettlebell bent-over rows 10/10/10/10

A2) Strict pull-ups 10/10/10/10 -or- Muscle ups 6/6/6/6

 

 

Don't Be Like Donald Duck

Pain vs Injury


Upcoming events at CFMG

KB Workshop with KBCSD (July 28)

31 Heros WOD (Aug 4)

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

2012 Left Coast Invitational (Aug 18-19)

The Gym Will be closed this Saturday due to the Kettlebell Workshops.



SWOD: Snatch 4/4/4/4/4


WOD:

"Annie"

50-40-30-20-10

Double Unders (x4 if doing single unders)

Sit-ups

-For time-


Compare to 3/14/2012


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We are happy to announce that this 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.



WOD:

-AMRAP in 10 min-

10 Power cleans (135#/95#)

10 Pull-ups

200m run

Rest 4 min

-AMRAP in 10 min-

10 Burpees

20 KB Swings (53#/35#)

200m run


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)

The Gym Will be closed this Saturday due to the Kettlebell Workshops.

 

SWOD:

Thrusters 5/5/5/4/4 then,


A1) Barbell good mornings 8/8/8/8

A2) Weighted sit-ups, max reps in 30 seconds x 4 sets (post total reps)


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Paleo Dessert Recipes - Vol. 2

Open Gym 9am-Noon

 

WOD:

Do a WOD you missed this week


WOD:

-AMRAP in 20 min-

1 mile run (once)

5 Pull-ups

10 Push-ups

15 Air squats


Free Beginner WOD at 10am

5 Pull-ups

10 Push-ups

15 Air Squats

200m run

-AMRAP (As Many Rounds As Possible) in 13 min-


How to tape your hands

Looking to improve your running form and technique? Be sure to sign up for our Running Seminar with CrossFit Endurance Co-founder Doug Katona!


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