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W.O.D.

Remember, adjusted Class Schedule Today

There will only be an 8 am and 9 am class. Then we will be having the

Farewell to Geo and Allie Potluck from 10:30 am to 1 pm

WOD

40 Push ups

15 Squat Cleans (155#/105#)

30 Pull ups

200 M Run

2 Rounds

If you can't get your elbows up on your clean have a super friend stretch them out

How to follow Regionals in week 2

Lindsay Smith

Southwestern Frittata

CFMG Endurance Program Why and What?




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SWOD

Hanging Power Snatch

6/6/5/5/5

WOD

8 Burpees

16 Plate Push Press (#45/#25)

24 Double Unders

4 Rounds

*Do not drop plate from overhead**

Just Eat Grass-Fed

Interview with Zach Forest


Check out the Article Below about CFMG's Endurance Program


 

 

CrossFit Mission Gorge Endurance Team- Why and What

CFE at Mission Gorge is expanding to two nights a week.  We are going to hold class on Tuesday and Thursday evening at 6 pm!

Our CrossFit Endurance program is designed to help you perform better in your next race.  Our training is a non-traditional approach to endurance-based training.  Our programming will consist of the most aggressive and proven fundamentals of sports science, exercise physiology, nutrition and athletic training protocols.

We will combine strength and conditioning into our endurance program to ensure proper satiability, balance and recovery.  Our passion is endurance sports and our goal is to guide you to a better time with safe and efficient technique.   These techniques are not for everyone.  If you are not willing to grow physically and mentally to reach your full potential, this is not the right program for you.

The traditional approach to running or training for a marathon revolves around long slow distances that are pre-programmed.  We focus on eliminating volume training while increasing intensity.  This increased intensity is an extremely important piece to the puzzle that many endurance athletes are missing out on.  It is not easy and requires you to give it your all every time.  However, CrossFit Endurance programming, like CrossFit itself, starts with technique, then adds intensity and volume only after the technique is sound.  We spend time each week focusing on your foot strike, hip position, core involvement, lean, and wasted movement to help you become more efficient and avoid nagging runner injuries.

Another important aspect is to combine speed and power, which are critical components to success in the endurance world.  Our approach has been proven to increase performance while decreasing recovery time, reduce injury, promote preservation of lean tissue and create more sustainable performance.

To get more specific, traditional long-slow-distance athletes who want to train with CrossFit Endurance need to re-train their way of thinking, and adjust both programs into their training schedule to optimize success.  The first way athletes accomplish this is through eliminating the long slow distance training.  If one truly enjoys running distance, and has the desire to include it into his/her training, the results of the programming will be affected, and it is not truly CFE.  Others may have concerns with not running 13.1 miles in training before running the same distance in a race, but we suggest that before you make judgments and doubt the training, try it!  If an athlete is pushing his/her limits on 5ks and 10ks, breaking personal records and getting stronger, we promise that you will not have an issue running 13.1 miles or 26 miles and 385 yards.

This program is about you, and our goal is to inspire, lead and educate with care, sincerity and a relentless motivation to finally get you where you want to go.

Below are a few success stories that people have received with the CrossFit Training methodology, and we encourage you to look them over and do your own research, as well.

http://triathlon.competitor.com/2011/01/training/go-inside-one-triathletes-venture-into-crossfit-endurance_18648

“I know that my opinion will garner criticism from the multi-sport world, and that’s okay. But I challenge those who are skeptical, or believe they “know better” to get over themselves and make an effort to learn about CFE and CF.”

http://www.maplegrovebarefootguy.com/2011/08/crossfit-endurance-7-months-later.html

“After running a few marathon-plus distance events, I've really bought into the idea that you don't need to put in high mileage to run high mileage races.  But that doesn't mean I don't miss LSD-style running.  Occasionally it's nice to go out and put in some miles.  Again, you can get burnt out doing everything at full blast.  You need to stop and smell the roses once and a while.”

http://www.crossfitendurance.com/testimonials

A resource chock-full of people talking about the amazing benefits CFE has given them.

http://cfsfendurance.wordpress.com/2010/11/19/a-crossfit-endurance-athletes-testimonial/

“I was running 3-5 miles at a slow pace.... until I picked up CrossFit Endurance...I crossed the finish line in 4 hours, 12 minutes, and 38 seconds. A full half hour faster than last time. To say I owe this improvement entirely to

CFE training is in no way an overstatement.”

By: Betsy Woods and Geo Rockwell

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WOD

AMRAP 6 Min

10 Box Jumps (24'/20')

15 Pull ups

Rest 2 Min

12 Deadlifts (225#/135#)

400 M Run

4 Rounds

One of these is correct...do you know which one?

Fight for Form

Mark's Daily Apple on Vegetables

So Cal Regionals coming up soon! Here is a preview of the partner deadlift.

 

WOD- Bear Complex

5 rounds for Max Weight

Rest 2-3 Minutes between rounds

7x through the sequence below =1 round, rest anywhere but the floor

 

1 Power Clean

1 Front Squat

1 Shoulder to Overhead

1 Back Squat

1 Shoulder to Overhead

Score = Heaviest Load

Your goal here is to increase the weight with each round. Work up to a max set.

Chasing the Champ

Oven Baked Sweet Potato Fries

CFMG's CrossFit Endurance Class meets tonight from 6pm-7pm, and then again on Thursday from 6pm-7pm. More info HERE.

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SWOD

A1) OHS 6/6/5/5/5

A2) Plank hold 30 seconds x 4


WOD

6 Burpees

9 Sit ups

12 Goblet Lunges (53#/35#) (6 per leg)

7 Rounds


CrossFit Nutrition 101 Today at 430 : Get all the info you need to get the results you want. $45 reserves your spot in Coach Dawn's Class. Recommend for all members who haven't taken it yet!

"It's Just a Soft Drink"

Mental Toughness with OPT

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Anthony C. at the Frog Man Competition


Partner WOD

One partner holds the top of the Deadlift (135#/95#) while the other works

5 Pull ups

10 Push ups

15 Air squats

AMRAP in 15 Min

(only count complete rounds, you can switch places whenever you want)

 

Rest 2 Min


50 KB Swings (53#/35#) (One Person working)

Run 800 M (team must run together)

2 Rounds

15 Min Cap

**If there is a team of 3 directions will be on the whiteboard**


Regional Show Update

Brussels Sprout Chips

OPEN GYM

9am-Noon


Just a reminder, the CFMG Oly Club will now meet from Noon-2pm

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WOD:

AMRAP in 6 min

3 Hang Cleans (225#/135#)

12 Burpees


Rest 3 min


800m run

100 Air Squats

-For time-


FREE Beginner WOD at 10am

8 Burpees

10 Static Lunges

12 Sit-ups

200m run

-AMRAP in 10 min-


Attentions new members, The Saturday Foundations session happens today between 11am-1pm with Coach Ian

Page 107 of 155

Latest W.O.D.

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9/3/2014

9/3/2014

SWOD: Hatch Squat Program: Week 10, Day 1 Back Squat: 60% x 5, 65% x 5, 70% x 5, 75% x 5 Front Squat: 60% x 5, 65% x 5, 70% x 5, 70% x 5 Finisher: :30 seconds weighted plank hold
 :30 seconds handstand hold
 :30 seconds flutter kicks -3 Rounds- Science...

ian - avatar ian 02 Sep 2014 Hits:38 W.O.D.

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9/2/2014

9/2/2014

SWOD: Strict Press 5/5/4/3 WOD: 6 Minute AMRAP 8 Shoulder to Overhead (135#/95#) 10 KB Swings (70#/53#) 12 Double Unders (24 Singles) -rest 2 minutes- 6 Minute AMRAP 8 Power Cleans (135#/95#) 10 Burpees 12 Double Unders (24 Singles) -rest 2 minutes- 6 min AMRAP 4 Power Cleans
(135#/95#) 6 Shoulder to Overhead (135#/95#) 8 Burpees 10 KB Swings
(70#/53#) 12 Double...

ian - avatar ian 31 Aug 2014 Hits:145 W.O.D.

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9/1/2014

9/1/2014

Please note our Labor Day Holiday Hours for Monday, September 1st: There will be classes at 8am, 9am, and 10am only. Partner WOD: Partner A: 400m Run Partner B: Hang C&J (135#/95) until Partner A returns -partners switch and perform same sequence- Partner A: 400m Run Partner B: Back Squats from the floor (135#/95) until Partner...

ian - avatar ian 28 Aug 2014 Hits:115 W.O.D.

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8/31/2014

8/31/2014

Open Gym 9am-Noon Please note our Holiday Hours for Monday, September 1st: There will be classes at 8am, 9am, and 10am only.

ian - avatar ian 28 Aug 2014 Hits:31 W.O.D.

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8/30/2014

8/30/2014

Please note our Holiday Hours for Monday, September 1st: There will be classes at 8am, 9am, and 10am only. Skill: Power Snatch Practice for 15 minutes WOD: EMOM for 12 minutes Odd Minutes: 4 Power Snatches Even Minutes: 8 Lateral Burpees Over the Bar   Free Intro WOD at 10am Skill: Push-Press WOD: 5 Push-Press 10...

ian - avatar ian 28 Aug 2014 Hits:89 W.O.D.

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8/29/2014

8/29/2014

SWOD: Hatch Squat Program: Week 9, Day 2 Back Squat: 65%x5, 75%x5, 75%x5, 75%x5 Front Squat: 65%x5, 65%x5, 65%x5, 65%x5 Finisher: A1) 200m Sprint on the Rower x 3 sets A2) 20 Strict Ring Push-Ups x 3 sets   {youtube}m8GZlHJulc8{/youtube} 17 Tips For Getting Better At Rowing 7 GIFs That Will Convince You Just How Scary The...

ian - avatar ian 28 Aug 2014 Hits:85 W.O.D.

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8/28/2014

8/28/2014

Skill: Handstand Walk Practice for 10 minutes WOD: 20 Burpee Box Jump Overs (24”/20”) 15 HSPU 600m Run 15 Burpees Box Jump Overs 10 HSPU 400m Run 10 Burpee Box Jump Over 5 HSPU 200m Run -For Time- (15 min cap)   Finisher: 20 KB/DB Walking Lunges x 4 Sets CFMG is excited to add Dan Demory to our staff as a...

ian - avatar ian 27 Aug 2014 Hits:109 W.O.D.

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8/27/2014

8/27/2014

WOD: 1 Min. 15 GHD Sit-ups 1 Min. 10 Deadlifts (225#/135#) 1 Min. 20 Pull-Ups 1 Min. 10 Strict Bar Dips 1 Min. 50 Double Unders (sub = 75 single unders) -3 Rounds-   Please Vote on the Topic for our Next FREE CFMG 101 Session! (Saturday, September 13th from 10am-12pm) Paleo Lunchbox Ideas Back To School: The 70's Versus...

ian - avatar ian 25 Aug 2014 Hits:191 W.O.D.

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8/26/2014

8/26/2014

SWOD: Hatch Squat Program: Week 9, Day 1 Back Squat: 60%x5, 70%x3, 80%x2, 90%x2, 95%x1 Front Squat: 65%x5, 75%x4, 80%x4, 85%x4 Finisher: 45-60 sec. weighted “around the world” planks x 5 sets   Kale Salad with Figs, Prosciutto, and Walnuts Why LeBron James Is Suddenly Skinny Yoga Makes You A Quicker, Better Thinker

ian - avatar ian 25 Aug 2014 Hits:181 W.O.D.

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8/25/2014

8/25/2014

WOD: Score is total reps of the following barbell complex: 1 Deadlift (135#/95#) 1 Hang Clean 1 Shoulder to Overhead 6 minutes each round; 3 minutes of recovery between rounds Round #1: Row 600m, then complete AMRAP of the barbell complex -rest 3 min- Round #2: 60 Wall Ball Shots (20#/14#), then complete AMRAP of...

ian - avatar ian 24 Aug 2014 Hits:209 W.O.D.

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8/24/2014

8/24/2014

Open Gym 9am-12pm

ian - avatar ian 22 Aug 2014 Hits:90 W.O.D.

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8/23/2014

8/23/2014

CFMG Is Closed Today! Come join us at La Jolla Shores for a Beach WOD and Paleo Cook Out! Meet at the park at 10:30am (we will have a CFMG tent and table) WOD will take place on the beach at 10:45am Paleo Potluck to follow (please bring a dish to share; grill...

ian - avatar ian 22 Aug 2014 Hits:103 W.O.D.

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