A+ R A-

W.O.D.

There will be no Free Beginner Class this Saturday due to our first CFMG Silvers Class



Mobility:

A1) Shoulder distraction 1 min each arm x 2 sets

A2) Wall squat 2 min x 2 sets


WOD:

1 min KB Swings (70#/53#)

1 min Sit Ups

1 min Wall Balls (20#/14#)

1 min Burpee Broad Jump (25 meters course)

1 min rest

-3 Rounds for reps-


SWOD: Deficit Deadlifts (off of 45# plates or at least 4-6 in. off the ground) 5/5/3/3/3

A1) Weighted -or- Strict Pull-ups 5/5/5/5 (Use different grips)

A2) Ring Pushups 15/15/15/15


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You can also use a dumbbell


The Darkside of the Whiteboard

By Hunter

The whiteboard is probably the coolest part about CrossFit, in my opinion. CrossFit allows people to compete every day and get in a great workout at the same time. The whiteboard is a tool we use that fuels this competitive spirit, and gives people extra motivation to push through their workout with a greater intensity and output.

While the whiteboard may be the “shrine” of every box, it also can be severely abused. The competitive nature spurred by the whiteboard can cause a mind-set in individuals that they must beat another certain person at EVERY SINGLE WORKOUT.  This could not be further from the truth. It would be foolish to think that you are more fit and athletic than another human being in every movement, time domain, and skill. Yet, we often find ourselves possessed with the notion that we have to get the “best” score and always come out on top of our peers.

This drive to score high can lead to a couple of things; most notably cutting reps and/or not executing proper ROM. I first noticed this while visiting another box where a Hero workout was programmed. The workout, “Victoria,” was a real gasser, and for an in-shape CrossFitter, sub-30 minutes was an awesome time! With that being said, I found myself watching a fairly in-shape athlete move through the workout, but for some reason he cut the first movement short by about 2 reps. Now he definitely had my attention. I initially gave him the benefit of the doubt, and even though he was only 30 seconds into the workout, I chalked his miscounting up to having “WOD Brain” (never use that excuse, by the way. I looked it up. It does not exist). I kept watching, and sure enough he cut 2-4 reps OF EVERY SINGLE MOVEMENT, every single round. This athlete ended up having the fastest time for the day, but at what cost?

I may be young, but since I was a kid (yeah, not that long ago, I get it) I have always believed that the only thing a man (or woman) has in life is their word.  What you are doing when you cut reps or do not “no-rep” yourself when you know you are wrong, is essentially ruining your reputation and violating your own integrity.  If your chest does not touch the bar, if your wall ball misses the target, or if you do not break parallel, just “no-rep” yourself—and move on, striving for perfect range of motion every time.

The whiteboard is an awesome tool in the gym, but at the end of the day, there are more important things in life than having your name sit a top a whiteboard.  Just remember that our time here is limited, but our names will last forever. On that note, good luck on tomorrow’s workout!

Do you know someone who is 50 years old or older who could benefit from CrossFit? Please invite them down for our first ever CFMG Silvers class! We will be meeting this Saturday, 3/2, from 10:30 - 11:30 am. This class will be very beginner friendly and all are welcome to attend!


Skill: 10 minutes build up to your highest box jump

WOD: “Tosh” 3 x Run 200m+400m+600m (rest is equal to interval time)

This would be a good day to bring a watch! Sealed


SWOD: Floor Press 5/4/4/3/2

A1) Front Rack Walking Lunges 10/10/10/10

A2) GHD Sit-ups 10/10/10/10


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How to Spot for the Bench Press



Housekeeping note(s): In an effort to keep our Athlete Lounge tidy, we are asking that you please clean up any and all trash that you bring into the lounge.  This includes: paper towels, cups, water bottles, wrappers, cups of soup (?), food, etc. If you see a piece of trash, please throw it away. To some, this may seem like common sense, but the room has started to become a bit neglected, leaving your coaches to clean up after your mess.  Please check your cubby/area and clean out anything that does not belong there.

Also, if you use the bathroom and go #2, PLEASE leave the door cracked slightly with the fan on! If the bathroom is missing product, please let one of our coaches know so that we can re-stock.

Lastly, If you leave your children in the lounge area while you work out, we ask that they do not climb all over the couches or tables, write on the whiteboards (and leave it), write on out post-it notes, play with the foam rollers, etc. We have put a DVD player and TV in the lounge that your children are welcome to use, or they may do their homework, read, etc. The athlete lounge area is not a play-pen, so PLEASE clean up after your children.  We love being child-friendly, and we hope we can keep it that way. Thank you for your cooperation and efforts to keep our gym clean.


Foundations Reminder: The weekday Foundations Sessions start tonight. We will meet tonight, Tuesday, and Thursday 6pm-7pm. You are required to come to all three sessions. If you can't make the weekday course please come to the Saturday session 11am-1pm. Please arrive on time!

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WOD:

In teams of two:

Buy in: 1.5K Row (each partner completes a 750m row)

-5 Rounds for time-

5 Deadlifts (165#/115#)

5 Hang Power Cleans (165#/115#)


After the row is complete partners will begin to work on the reps. Partner #1 will complete the deadlifts and hang power cleans while Partner #2 completes burpees. Once Partner #1 finishes a round the partners will switch. Both partners will complete 5 rounds of deadlifts and hang power cleans. Post your time and total reps of burpees completed to the whiteboard.

 

 



Open Gym 9am-Noon

Starting today The CFMG Olympic Weightlifting Club will begin meeting at 1:30pm not 1pm. If you are interested in perfecting your lifting technique and building strength be sure to checkout the CFMG Oly. Lifting Club!


Foundations Reminder: The CFMG Foundations Course starts this coming Monday (2/25). If you plan on coming to the weekday sessions we will be meeting Monday, Tuesday, and Thursday 6-7pm, or you can opt to come on Saturday from 11am-1pm.


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WOD:

20 Front Squats (165#/115#)

5 Pull-ups

15 Front Squats

10 Pull-ups

10 Front Squats

15 Pull-ups

5 Front Squats

20 Pull-ups

-For time-

(13 min cap)

Rest 3 min

DB or KB farmers walk, 200m (you pick the weight) x 3 sets

Free Beginner WOD at 10am

AMRAP in 15 min

10 Kettlebell Deadlifts

10 Knee to elbow

10 Hand Release Push-ups

200m run


Starting this Saturday (2/23) The CFMG Olympic Weightlifting Club will begin meeting at 1:30pm not 1pm. If you are interested in perfecting your lifting technique and building strength be sure to checkout the CFMG Oly. Lifting Club!



Participants from the last CFMG 101 session. The next session will be on March 23. More details soon!


WOD:

Buy in: Row 500m row

400m run

40 Alternating arm KB snatches (53#/35#)

400m run

40 Alternating arm KB snatches

400m run

Cash out: 30 Bar dips

-For time-


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Page 108 of 193

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