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W.O.D.

On Saturday August 4th we will be hosting the 31 Heroes WOD during all our classes. Many of us have worked or are still working as military personnel, and we understand how important events like this are in order to help support the families of the fallen. This year, all the funds raised will go to the following: Snowball Express, The Travis Manion Foundation, and to the memorial funds of each of the men killed in action on Aug 6, 2011.

Here is a brief history of this event, "The 31Heroes Project came about in response to the Chinook helicopter crash that took place on August 6, 2011 killing 30 military service members and one military working dog. Our first event was a fundraiser workout held four weeks after the day of the crash. In that short time, over 430 gyms hosted an event, more than 10,000 people participated, and $300,000 was raised and given directly to the 30 families affected....." Read more HERE.

What you can do to show your support and participate:

1) Read the names of the 31 Heroes HERE

2) *Register under our affiliate HERE

3) Make a small donation! There's no minimum amount you need to raise, even $5 can help make a difference.

4) Spread the word. Use Facebook, Twitter, MySpace Sealed, your personal blog, etc. to get others involved

*CrossFit Mission Gorge might not be listed yet since we just registered to host this event less than 24 hours ago. Be sure to check HERE for our name before you register.

What is the 31 Heroes WOD?

“31 Heroes”

AMRAP in 31 minutes

8 Thrusters (155/105#)
*6 Rope Climbs (15 ft. ascent) 
11 Box Jumps (30/24″)

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

Score is your total # of reps

*We will not be doing the rope climbs due to limited equipment. You'll have the option to either do 6 pull-ups or 6 muscle-ups.

Simply put: it's a pretty amazing place if a girl who hates exercising actually likes to come in to hang out and work out. #justsayin =D - Sami


SWOD:

Cleans 4/4/3/3/3 (start your first working set at or as close to the weight you finished with last week)


WOD:

21-15-9 reps of

Deadlifts (225#/135#)

Thrusters (95#/65#)

(7 min cap)


Main Site WOD 6/20/2012

9 Reasons to Olympic Lift for a Better Physique

Stuffed Zucchini!

Honey Ginger Apple Shredded Pork

The weekday Foundations session happens again this evening at 6pm-7pm, and will meet for the final session on Thursday evening. If you didn't make it last night please still come in. We will NOT be holding our Saturday Foundations Session this Saturday (6/30), we will be holding it next Saturday (7/7) from 11am-1pm.

 

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SWOD:

Strict press 4/4/3/3/3 (Start at 70% of your 1RM)

 

WOD:

1 minute power snatches (75#)

1 min sit ups

1 min box jumps (24")

-3 rounds for total reps-

 

Mic'd Instructor - Box Jumps

The Guy Who Almost Beat Spealler

Taco Bowl with Crispy Kale Chips

The weekday Foundations Sessions happen this week. We will meet Tonight, Tuesday, and Thursday night from 6pm-7pm. We ask that you attend all three nights. We will NOT be holding our Saturday Foundations Session this Saturday (6/30), we will be holding it next Saturday (7/7) from 11am-1pm.

 

For those of you who didn't get tickets to The Games CFMG we will be open that weekend. However, we will be closed July 4th.


SWOD:

Front Squats 5/4/4/3/3 (Start at 75% of your 1RM)


*WOD:

In teams of two:

AMRAP in 13 min

20 Burpees

20 Pull-ups

20 Push-ups

200m run


*Partners will share the reps but only one partner will run the 200m. Once the partner who ran the 200m returns you will start your next round. Therefore, only one partner will run each round. If in a group of three add 10 reps to each movement, but keep the rule for the run the same.

 

Don't Think. Just Lift.


The weekday Foundations Sessions happen this week. If you signed up you need to come :). We will meet Monday, Tuesday, and Thursday night from 6pm-7pm. We ask that you attend all three nights. We will NOT be holding our Saturday Foundations Session on Saturday June 30, we will be holding it the following Saturday July 7th from 11am-1pm.

 

Open Gym 9am-Noon


The weekday Foundations Sessions happen next week. If you signed up you need to come :). We will meet Monday, Tuesday, and Thursday night from 6pm-7pm. We ask that you attend all three nights. We will NOT be holding our Saturday Foundations Session on Saturday June 30, we will be holding it the following Saturday July 7th from 11am-1pm.


Three Reasons to Train at CFMG

By: Ian

I don’t like to brag about how awesome CFMG is, but I felt like this needed to be written. It goes without saying that I feel like CFMG is one of the best CrossFit Gyms in the World. The reason I feel this way is because of the people who make up our CFMG Community.

1) A knowledgeable and Experienced Coaching Staff

Our coaching staff pretty darn knowledgeable when it comes to CrossFit, nutrition, and everything fitness. All of our coaches hold multiple certifications in a broad area of fitness topics from different organizations, and have attend many different fitness related seminars.

In terms of experience I am honored to have three former colligate level athletes, CrossFit Regional level athletes, a national level Olympic weightlifter, a coach who specializes in sports psychology, accomplished endurance athletes, and a Command Fitness Leader for The Navy that make up our coaching staff.

2) Our Community

In all honesty I’d say we are more a family than we are a community. The best part is that our family is constantly growing because of how welcoming, supportive, and caring you guys are to one another. You all cheer each other on, give pointers, spot, high-five, fist bump, help clean up, etc. Where else do you see this kind of support at a gym?!?!?!

Outside of the gym there is even more support that goes on. I cannot even remember the number of     times you guys have come together as a community to help a CFMG member in need. If someone is sick, injured, in need, or is just participating in an event outside of CFMG you guys seem to always rally together to help. This is a true testament to the character of the CFMG community.

3) We Practice What We Preach

I like to think that we, your coaches, sweat right alongside of you all. Our coaches do the WODs that I program, most of you have been in the same class as a CFMG coach, and we follow the same nutritional advice that we give to you all. This isn’t just a job for us; we actually live the CrossFit lifestyle. Every coaching point that we give comes from our own experience or knowledge, it isn’t just stuff we made up.



WOD:

-AMRAP in 15 min-

15 KB Swings (53#/35)

25 Push-ups

35 Double Unders (65 single unders)

400m run


Free Beginner WOD @ 10am

10 Sit-ups

10 KB Swings

10 Push-ups

200m run

-AMRAP in 12 min-




The weekday Foundations Sessions happen next week. If you signed up you need to come :). We will meet Monday, Tuesday, and Thursday night from 6pm-7pm. We ask that you attend all three nights. We will NOT be holding our Saturday Foundations Session on Saturday June 30, we will be holding it the following Saturday July 7th from 11am-1pm.

 

Benchmark Friday!


Mobility:

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

A2) Shoulder distraction drill, 1 min each arm x 2 sets


WOD:

Fran

21 Thrusters (95#/65)

21 Pull-ups

15 Thrusters

15 Pull-ups

9 Thrusters

9 Pull-ups

-For time-

Compare to 1/28/1012


Kettlebell Lifting for Fitness Presented by KBCSD

We are proud to annouce that we will be hosting the Kettlebell Club of San Diego's first official Kettlebell Lifting for Fitness Seminar. Luis once put on a small seminar for the Coaches at CFMG and I walked away understanding so much more about how to move the kettlebell with efficiency and how to execute kettlebell movements properly during my workouts. I can only imagine how much more information participants will receive over the course of two days!

I personally sat down with Luis and discussed the needs of our CrossFitters when it comes to kettlebells. He and his partner Marty will be covering all of the lifts that we do in our program and many more. They will also be covering a topic that really isn't touched on very much, breathing! Luis and Marty have different types of breathing techniques that they will cover during this seminar.

There will be a test at the end of the second day, which I personally feel is an excellent idea. It is my understanding that this test will not be the most difficult but will test the knowledge that you have gained over the two day seminar. All participants that pass the test will receive an Official Certificate of Completion by the KBCSD.

I would really encourage all of you to look into this course as it will be beneficial for any and all levels of CrossFitters. -Ian


Did you know CFMG has a Referral Program?

Camille Leblanc-Bazinet does "Fran"

Josh Bridges does "Fran"


Mobility:

A1) Paleo Chair, 2 min x 2 sets

A2) Bully Stretch 1 min each arm x 2 sets


WOD:

200m run

20 Box Jumps (24”/20”)

15 Deadlifts (135#/95#)

Rest 1 minutes

-4 Rounds for time, including the rest periods-


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I wrote Going Rxd Doesn't Mean Sh*t probably over a year and a half ago. Since then it has been shared on the CrossFit Affiliate Blog and on many other Affiliate websites. I felt like this would be a good time to share this piece because I know many of our newer members have never had an opportunity to read my thoughts on going Rx. I also decided to go back through it and add a few more thoughts and ideas. Enjoy!


Going Rx Doesn't Mean Sh*t 2.0

By: Coach Ian J. McHugh

OK, now that I have your attention let’s discuss. Going Rx on a workout doesn’t mean sh*t if you are executing the movements incorrectly. Define incorrectly: not moving through the full range of motion, putting yourself into positions that will likely lead to injury, skipping reps, etc.

It is understandable if you are frustrated that you can’t use the Rx weight or execute a particular movement Rx. Use that as motivation to get better. Investing a little bit of your own time outside of the CrossFit classes to work on technique and/or weaknesses will go a long way.

You have to remember that 99% of CrossFit facilities, including CFMG, prescribe movements, weights, and WODs for CrossFitters who posses advanced skills and strength. We are not trying to be elitists, it's just easier to scale workouts down than it is to scale them up.

Let’s answer some FAQs regarding going Rx:

"Will I still have a good workout even if I have to use a lighter weight then what’s Rx?"

You may actually have a better workout. Not only will you be able to execute the movement safely and effectively, you will also be able to move through the full range of motion vs. moving incorrectly. Also, if it is truly a ”lighter weight”, then you should be able to ”blow the doors off” of the workout by getting more work done. I promise that even though you didn't Rx the WOD you'll still be “sizzling bacon” post workout as long as you moved with some intensity.


"Sizzling Bacon"


"How long until I can complete a workout RX?"

One of my favorites, right up there with ”will weightlifting make me big and bulky?” The answer to this question can be complex, but I’ll strive to simplify it by asking you a few questions. Realize this really all depends on the individual. How is your body responding to the current program you’re following? Are you gaining strength? Are you practicing what you’re weak at? Are you following some other program outside of CrossFit? Realize to answer to this question we have to look at a few other factors but it's all going to be relative.

Don't make it your goal to go Rx, make it your goal to move correctly. Overtime, again this is all relative, you will gain strength, muscle endurance, increased work-capacity, and will develop better movement patterns which will in turn allow you to get closer to going Rx. Keep this mantra in mind: "Form First!"

"I am a lot bigger than that smaller guy and he can go RX but I can’t, what’s up with that?"

Well simply put you could just be weaker, you probably don't possess the same level of work capacity, or you do not possess the same skills as that smaller guy. Not putting you down, just realize where you fall on the CrossFit strength/capacity/skill continuum and strive for improvement in all areas of fitness. PRACTICE!

A lot of experienced CrossFitters have developed some pretty amazing muscular endurance and work capacity. This muscular endurance and work capacity allows them to move weights and their own body-weight in conditioning workouts much faster and longer than most others who would normally be considered stronger. Try taking someone who's whole experience in the gym has been built around just strength training and match them up against an experienced CrossFitter in a conditioning WOD like the second workout from the 2012 CrossFit Open Sectional. Even if the experienced CrossFitter has a smaller 1RM snatch than the other person, I can almost garuntee the CrossFitter will come out on top due to their level of muscular endurance and work capacity. (This isn't a stab at people who focus on strength training and not conditioning Sealed, I'm just trying to prove a point.)


Chris Spealler = excellent strength to body-weight ratio!


"That weight is too heavy to be RX, right?"

As I stated earlier, we prescribe workouts for CrossFitters who posses advanced skills and strength. It’s OK that the weight may be too heavy for you, but remember there is probably someone who may be able to handle it. Just because you went Rx on one workout doesn’t mean you will be able to do all workouts RX.

It’s OK if you cannot go RX on a workout; I promise you will still have an awesome workout. It’s not the end of the world, just don’t be the one to push the envelope and do something stupid like not moving through the full range of motion, putting yourself into positions that will likely lead to injury, or skipping reps. I highly encourage everyone to seek the advice of their coach, as they should have a good idea of the best decision for you take make regarding whether or not you should go Rx.

3,2,1, GO!


SWOD:

Cleans 6/5/5/4/4 (try to beat the weight you made last week) then,


A1) Single arm unsupported DB/KB rows, 10 reps each side x 5 sets

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


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Notice how Ian hinges forward at his waist and that his knees are not locked out. He keeps his back flat and tries to pull the dumbbell up to his arm pit with his arm and back. What makes this an unsupported row is the fact that his other arm is not resting on a wall, his leg, etc. Just let your arm hang naturally and keep your core tight.

"Intensity"

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Simply put, intensity is determined by an athlete's power output or how much work he/she can complete in a certain amount of time, but keep in mind that intensity is all relative. Therefore, as long as YOU attack each workout with 100% of YOUR effort, you will be able to create some sort of positive physical or psychological change (assuming your training program is suitable, your form and technique is impeccable, and your recovery strategies are spot on.)

Here are a few pieces of suggested reading that will help you understand CrossFit Mission Gorge's and Crossfit's approach to getting you fit, how we define fitness, why we don't do "cardio," and why we try to keep our conditioning WODs short



 

Page 107 of 161

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