A+ R A-

W.O.D.


CFMG Hoodie Pre-Order: It's getting colder in the mornings and evenings here in beautiful San Diego. Why not stay warm this winter with an official CFMG Hoodie! We are now offering pull-overs and zip ups! These hoodies also make for an awesome gift this holiday season. We have added a few more color options for those of you who want to add to your collection of CFMG apparel. For your shopping convenience you can now order online from the comfort of your own home. Click HERE and head to our online store. We will be running this pre-order until Monday Nov. 26th. Get your order in ASAP! Side note: not all the color options are visible in the online store so please take a look below.



Black, Navy, Charcoal Heather, Green, Light Gray



Thanksgiving Holiday Schedule: Wednesday Nov. 21 No 7pm class, Thursday Nov. 22 Closed, Friday Nov. 23 Open Gym 9am-1pm.


CFMG Fall Cleaning: If you are available on Sunday 11/18 (we won't be meeting on Saturday) we could use a few more hands for a bit of Fall Cleaning. The biggest part of this project will be pulling out the mats and cleaning them. We will be closed the entire weekend due to the cleaning we will be doing and the construction that will be going on to level the floor on the far side of the gym.


Dim lights Embed Embed this video on your site


WOD:

“Jackie”

1000m Row

50 Thrusters (45#)

30 Pull-ups

-For time-

Rest 5 min

100 Burpees

-For time-

(9 min cap)


Top 8 male/female finishers will get their names on the leader board


Concept 2 Technique Videos

Cues for Weightlifting Coaches

A Picture Worth 500 Comments




Just a friendly reminder that the gym will be closed this weekend. We are going to be doing some fall cleaning and we are having the floor on the far side of the gym leveled off. If you are available to help in any way please add your name to our list so that we can find something for you to do.

Dim lights Embed Embed this video on your site

Dim lights Embed Embed this video on your site


Mobility: Accumulate 3 min in a Paleo Chair position

SWOD: Back squats 5/5/5 (60%,65%,70% of your 1RM)

This is a deload week. We will repeat the same 4 week cycle we just did for back squats starting next week. We will have you all add five pounds to your actual 1RM to increase the weight you use for each set. More info. next week. If you’re interested in the program we’ve been using for back squats you can view some info HERE.

A1) Ring rows 10/10/10/10/10

A2) Weighted push-ups 10/10/10/10/10


165# Body-weight Snatching 305#!


Mobility: Racked position mobility drill, 1 min each arm x 2 sets

SWOD: Snatch 3/3/3/2/2 (All sets should be done with 70% or more of your 1RM. Add weight as you move through your sets)

WOD:

AMRAP in 10 min

5 Squat or power cleans (165#/115#)

20 Double unders (sub. = 40 single unders)


Do Pain Pills Impair Muscle Growth?

Are your Goals Working Against You?

-If you are available on either 11/17 or 11/18 we could use a few more hands for a bit of Fall Cleaning. The biggest part of this project will be pulling out the mats, cleaning them, and also leveling off certain areas of the gym floor. We will be closed that weekend, but we will be providing lunch on both days for volunteers. Please let us know when you'll be able to be at the gym to help by adding your name to this list. Thanks!


Thanks to everyone who came out for "Murph" today. Lots of first timers and PRs!


Mobility:

A1) Couch stretch: 1 min each leg x 2 sets

A2) Shoulder distraction: 1 min each arm x 2 sets

*2012 Rumble in Paradise WOD #1

“Intermediate”

AMRAP in 8 min

15 KB Swings (53#/35#)

9 Burpees box jumps -or- step-ups (20”)

“Advanced”

AMRAP in 4 min

12 HSPU (males)/ 6 HSPU (females) (1 min cap)

15 KB Swings (70#/53#)

9 Burpee box jumps (24”)

-2 Rounds-


“Finisher”

Tabata sit-ups


If you are not competing in the Rumble in Paradise you may choose either version of the WOD, though if you don't quite have HSPU yet we'd encourage you to complete the intermediate version.



Dim lights Embed Embed this video on your site
Dim lights Embed Embed this video on your site
Dim lights Embed Embed this video on your site

 


Today we complete the "Murph" WOD in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it 'Body Armor.'


“Murph”

1 Mile run

100 Pull-ups

200 Push-ups

300 Air squats

1 Mile run

-For time-

Team Murph”

You may complete the normal “Murph” -or- add 50 pull-ups, 75 push-ups, and 100 air squats to each movement.

“Light Murph”

800m run

50 Pull-ups

100 Push-ups

150 Air Squats

800m run

-For time-

For all versions of this WOD you must start and finish with the run. The reps and movements in between the runs may be completed in any order you’d like. Most people who do the full version like to complete twenty rounds of “Cindy”.


Top 8 males/females who complete the WOD Rx will have their name posted on the leader board.


If you are competing in the 2012 Rumble in Paradise you may want to take it easy today and compete the "Light Murph". We are going to test out WOD #1 tomorrow.


Dim lights Embed Embed this video on your site
Dim lights Embed Embed this video on your site

No Open Gym Today

Please join us at Noon for Coach Casey's Goodbye Party. We'll be meeting at the Range in Hillcrest at Noon.


Dim lights Embed Embed this video on your site

A Message From The Commandant of The Marine Corps


WOD:

2012 Northwest Regional WOD #1


-3 rounds for time-

10 OHS (135#/95#)

50 Double unders (sub = 100 single unders)

(12 min cap)

Rest 5 min

1 mile run

-for time-


The Overhead Squat Article

Optimizing the Overhead Squat

Overhead Squat Basics


-Don't forget about Coach Casey’s Goodbye Party. Please join us next Sunday (11/11) for brunch and cocktails at noon at The Range in Hillcrest to send him off right!


-If you are available on either 11/17 or 11/18 we could use a few more hands for a bit of Fall Cleaning. The biggest part of this project will be pulling out the mats, cleaning them, and also leveling off certain areas of the gym floor. We will be closed that weekend, but we will be providing lunch on both days for volunteers.


-Holiday Schedule for Veteran's Day: We will be only holding class at 8am and 10am on Monday Nov. 12. We ask that you allot about two hours for class that day since we will be completing "Murph". You will the option to complete the WOD individually or in teams.



Dim lights Embed Embed this video on your site

Dim lights Embed Embed this video on your site

Dim lights Embed Embed this video on your site


Mobility:

A1) Paleo Chair, accumulate 2 min x 2 sets

A2) Racked position mobility drill, 1 min each arm x 2 sets

WOD:

AMRAP in 8 min

1 Deadlift (135#/95#)

1 Power clean (135#/95#)

1 Shoulder to overhead (135#/95#)

2 Deadlift

2 Power clean

2 Shoulder to overhead

3 Deadlift

3 Power clean

3 Shoulder to overhead......

Continue this pattern for the entire WOD. Larger classes may run through this WOD in heats.

Finisher:

Tabata plank holds

20 seconds on

10 sesonds off

-8 Rounds, un-scored-


Page 109 of 181

Latest W.O.D.

Prev Next

04/01/2015

04/01/2015

Please Note: There will be NO Competitor Session today at 7pm.  We will be back to our regular schedule next week! SWOD: Power Clean + Push Press: 5 Reps @ 60% of your 1RM 5/5/5 Reps @ 70% of your 1RM Clean Pulls: 5/5/5 Reps @ 80% of your 1RM Accessory: Barbell Ab Rollouts 10/10/10/10   Understanding And...

ian - avatar ian 31 Mar 2015 Hits:37 W.O.D.

Read more

03/31/2015

03/31/2015

SWOD: Hatch Squat Program (Click on the link to plug in your percentages) Back Squat: 10 Reps @ 60% of your 1RM 8 Reps @ 70% of your 1RM 6 Reps @ 75% of your 1RM 4 Reps @ 80% of your 1RM Front Squat: 5 Reps @ 60% of your 1RM 5 Reps @ 70% of your 1RM 5 Reps...

ian - avatar ian 30 Mar 2015 Hits:117 W.O.D.

Read more

3/30/2015

3/30/2015

WOD: -2 rounds, rest 2 minutes between rounds- AMRAP in 5 min 3 Bar Muscle-ups -or- 6 Pull-ups 6 Toe-to-bar 9 Push-ups Finisher: A1) Bent over reverse flys 12/12/12/12 A2) Barbell bicep curls 8/8/8/8 The Cult of CrossFit: How the workout can bring out the best (and worst) of faith 4 Lessons CrossFitters Can Learn From Bodybuilders 42 tips &...

ian - avatar ian 29 Mar 2015 Hits:125 W.O.D.

Read more

03/29/2015

03/29/2015

  Open Gym 9am-Noon Competitor Session 9:30am-11am

ian - avatar ian 25 Mar 2015 Hits:39 W.O.D.

Read more

03/28/2015

03/28/2015

Modified Hours: There will be no 11 AM class or Foundations this Saturday (3/28) Our next Foundations Class will be on Monday, Tuesday, and Wednesday (April 27-29th) from 6-7pm OR Saturday, May 2nd from 11-1pm. WOD: With a running clock, every minute perform 1 lift and add 10#. Start with an empty barbell...

ian - avatar ian 25 Mar 2015 Hits:79 W.O.D.

Read more

03/27/2015

03/27/2015

Modified Hours: There will be no 11 AM class or Foundations this Saturday (3/28) Our next Foundations Class will be on Monday, Tuesday, and Wednesday (April 27-29th) from 6-7pm OR Saturday, May 2nd from 11-1pm. Skill: Correct Drive and Catch Technique WOD: 1 Min Row for Calories 1 Min Push-Press (75#/45#) 1 Min Alternating...

ian - avatar ian 25 Mar 2015 Hits:74 W.O.D.

Read more

03/26/2015

03/26/2015

Skill: Muscle-Ups and Pull-Ups WOD: 5 Strict Muscle-Ups -or- 10 Pull-Ups 10 Box Jumps (30”/24”) 10 Squat Cleans (135#/95#) 400m Run -3 Rounds for Time-   Week #5 of the 2015 CrossFit Open Our Friday Night Lights Series comes to a close this week with workout 15.5. We have been blown away by how well everyone has performed...

ian - avatar ian 25 Mar 2015 Hits:75 W.O.D.

Read more

03/25/2015

03/25/2015

Mobility: A1) Bottom Up Hip Mobility, 1 Min Each Leg x 2 sets A2) Foam Roll/La Crosse Ball Posterior Chain for 2 Min x 2 Sets {youtube}EvkKkCYzm2A{/youtube} WOD: 1 Deadlift (315#/205#) 10 Double Unders (Sub=x 2) 2 Deadlifts 20 Double Unders 3 Deadlifts 30 Double Unders 4 Deadlifts 40 Double Unders 5 Deadlifts 50 Double Unders 800m Run 5 Deadlifts 50 Double Unders 4 Deadlifts 40 Double...

ian - avatar ian 24 Mar 2015 Hits:76 W.O.D.

Read more

03/24/2015

03/24/2015

WOD: AMRAP in 8 Minutes 200m Row 25 Push-Ups Rest 3 Minutes AMRAP in 8 Minutes 5 Front Squats (205#/155#) 10 Pull-Ups Rest 3 Minutes AMRAP in 8 Minutes 4 Rope Climbs 30 Sit-Ups Have you registered for the Rumble in Paradise yet? We encourage all of our members to either register for the Intermediate/Beginner or Advanced Categories--we...

ian - avatar ian 23 Mar 2015 Hits:108 W.O.D.

Read more

3/22/2015

3/22/2015

  SWOD: 1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Snatch Deadlift x 5 sets WOD: -4 sets, rest 1 min between sets- AMRAP in 3 min 4 KB Sumo Deadlift High Pulls (70#/53#) 12 Burpees   Have you registered for the Rumble in Paradise yet? We encourage all of our members to either...

ian - avatar ian 22 Mar 2015 Hits:138 W.O.D.

Read more

03/22/2015

Open Gym 9AM-Noon Competitor Training 9:30AM-11:00AM

ian - avatar ian 19 Mar 2015 Hits:72 W.O.D.

Read more

03/21/2015

03/21/2015

SWOD: Back Squat 5/4/4/3/3 WOD: 21-15-9 C2 Row for Cals Push Press (155#/115#)   Have you registered for the Rumble in Paradise yet? We encourage all of our members to either register for the Intermediate/Beginner or Advanced Categories--we would love to have a strong showing for Team CFMG! Please place your pre-orders for our ever-famous CFMG FlexFit...

ian - avatar ian 19 Mar 2015 Hits:117 W.O.D.

Read more