A+ R A-

W.O.D.

The AM vs. PM challenge WOD will happen tomorrow!

 


Mobility: Shoulder distraction drill, 1 min each arm x 2 sets

SWOD: Split Jerks (from the rack) 6/5/5/4/4

WOD:

50 Pull-ups

1 mile run

50 KB Swings (53#/35#)

-for time-


Dim lights Embed Embed this video on your site

Dim lights Embed Embed this video on your site

CrossFit Mission Gorge's Whole 30 Challenge

Starts on Monday, September 10th and ends on Wednesday, October 10th, 2012. Anyone who wants to participate is welcome, all that is required is a $10 "buy in" that goes toward the top male and female "winner" of the challenge after the 30 days.

The "winners" are not determined by weight-loss or body measurements, but rather by a points system, where each participant reports their points on a weekly basis, and improvement in performance via a "baseline" WOD tested at the beginning and again at the end of the 30 days.

Coach Dawn and Coach Betsy will host an optional 1.5 hour Nutrition Seminar on September 6th from 5:30-7pm, but this is not required. Cost is $40 for the seminar, but again, you do not need to attend to participate. Other options during the challenge will include: a grocery store tour ($10), a CFMG Whole 30 Cooking Class (price tbd), online accountability/support/coach accessibility (free), and a Whole 30 "progress check" meeting at the halfway point (free).

During the week of the Challenge Kickoff, a baseline WOD will be programmed for you to perform and record results and compare to at the end of the challenge. We are very excited to take this journey with you and can't wait to see your progress!

For more info Click HERE.

Are you planning on starting your WHOLE 30 with CFMG on Monday, September 10th? Then you need to "like" this page to stay in the loop! If you signed up for the challenge via the clipboard at the front desk AND paid your $10 buy-in, expect an e-mail later this week with links to other resources and information.


Mobility:

A1) Bottom up hip mob., 1 min each leg x 2 sets

A2) Paleo Chair, accumulate 1 minute x 2 sets


Dim lights Embed Embed this video on your site


SWOD: Back Squat 7/7/7/7/7

WOD:

100 push-ups

100 sit-ups

-for time-

(7 min cap)


The CrossFit Experience w/ Brian MacKenzie

Breakfast Smoothie Extraordinaire, a la Whole30

Shakshuka



 

Mobility:

A1) Bully stretch, 1 min each arm x 2 sets

A2) Couch stretch, 1 min each leg x 2 sets

SWOD: Bench Press 3/3/3/3/3

WOD:

200m sprint x 4

2 min rest between sprints

-For time including rest periods-


GYM is Closed Today!

CrossFit Mission Gorge's Whole 30 Challenge

Starts on Monday, September 10th and ends on Wednesday, October 10th, 2012. Anyone who wants to participate is welcome, all that is required is a $10 "buy in" that goes toward the top male and female "winner" of the challenge after the 30 days.

The "winners" are not determined by weight-loss or body measurements, but rather by a points system, where each participant reports their points on a weekly basis, and improvement in performance via a "baseline" WOD tested at the beginning and again at the end of the 30 days.

Coach Dawn and Coach Betsy will host an optional 1.5 hour Nutrition Seminar on September 6th from 5:30-7pm, but this is not required. Cost is $40 for the seminar, but again, you do not need to attend to participate. Other options during the challenge will include: a grocery store tour ($10), a CFMG Whole 30 Cooking Class (price tbd), online accountability/support/coach accessibility (free), and a Whole 30 "progress check" meeting at the halfway point (free).

During the week of the Challenge Kickoff, a baseline WOD will be programmed for you to perform and record results and compare to at the end of the challenge. We are very excited to take this journey with you and can't wait to see your progress!

For more info Click HERE.

 

 

At Home WOD:

40 sec air squats

20 sec rest

40 sec push-ups

20 sec rest

40 sec sit-ups

20 sec rest

40 sec burpees

20 sec rest

-2 Rounds for total reps-


The AM vs PM Challenge WOD happens tomorrow!

Open Gym 9am-Noon

Due to a scheduling issue we will not be holding the Saturday Foundations session tomorrow. We will be holding it next Saturday.

 

 

Maplewood, MO Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call.

 

WOD:
“Ryan”*

7 Muscle-ups (Sub = 14 CTB Pull-ups)

21 Burpees

-5 Rounds for time-

*For the burpees in “Ryan” you normally have to jump up and touch a target that is 1 foot above your max. standing reach. We will not require this for today’s WOD. If time allows you can set-up a target to touch for yourself, or you can jump over a KB.

This is not a very beginner friendly WOD. If you are new or if you are planning on bringing in a friend please join us for our Beginner class at 10am. Also, be ready to run through this WOD in heats. Thank you.


FREE Beginner WOD at 10am

AMRAP (As Many Rounds As Possible) in 12 min

7 Kettlebell swings

14 Kettlebell deadlifts

7 Burpees

200m run


CrossFit Mission Gorge's Whole 30 Challenge

Starts on Monday, September 10th and ends on Wednesday, October 10th, 2012. Anyone who wants to participate is welcome, all that is required is a $10 "buy in" that goes toward the top male and female "winner" of the challenge after the 30 days.

The "winners" are not determined by weight-loss or body measurements, but rather by a points system, where each participant reports their points on a weekly basis, and improvement in performance via a "baseline" WOD tested at the beginning and again at the end of the 30 days.

Coach Dawn and Coach Betsy will host an optional 1.5 hour Nutrition Seminar on September 6th from 5:30-7pm, but this is not required. Cost is $40 for the seminar, but again, you do not need to attend to participate. Other options during the challenge will include: a grocery store tour ($10), a CFMG Whole 30 Cooking Class (price tbd), online accountability/support/coach accessibility (free), and a Whole 30 "progress check" meeting at the halfway point (free).

During the week of the Challenge Kickoff, a baseline WOD will be programmed for you to perform and record results and compare to at the end of the challenge. We are very excited to take this journey with you and can't wait to see your progress!

For more info Click HERE.


-The Gym Will be closed this coming Monday 9/3 for Labor Day

-The AM vs PM Challenge WOD happens this coming Friday

SWOD: Dedicate 20 minutes to working on your weakest bodyweight exercise i.e. HSPU, Push-ups, Pull-ups, Running, Muscle-ups, Burpees, etc. Your Coach will be there to give instruction and pointers.

AM vs. PM Challenge WOD!

WOD:

15 Thrusters (115#/85#)

200m run

-3 Rounds for time-

Please post your time in seconds

The CFMG Endurance Club

The CrossFit Mission Gorge Endurance class is based on improving your work capacity across all metabolic pathways.  We are not like your traditional training program that tries to get in as many miles as possible each week.  We focus on form, speed, and incorporate distance to build capacity as needed.  Nutrition, flexibility, advice on shoes, and supplemental training is all part of our program.

This Class meets on Tuesdays from 6-7pm. This Class is coached by Coach Betsy Woods. Coach Betsy is an accomplished endurance athlete and is very involved within the endurance community. Checkout her endurance bio.:

Betsy began running competitively in college at Butler University on the Track and Field (distance) and Cross Country Teams (1998-2001). Upon graduation, she continued running in races, and eventually broadened her sport to triathlon. She has competed in many races, covering all distances, (marathon, 1/2 marathon, 10k, 5k, trail, 70.3 1/2 Ironman triathlon, Olympic triathlon, sprint triathlon, and everything in between) over the course of the last 11 years. She has been coached in the endurance sports of swimming, biking, and running by some of the best coaches in the country, including USAT 2011 National Coach of the Year, Cindi Bannink.  In an attempt to build more strength into her training, Betsy was introduced to CrossFit in 2010, and was hooked from the start.  She began coaching athletes as a Level I Certified Trainer in 2011, utilizing both CrossFit and CrossFit Endurance programming and training methodology of reducing volume, evaluating running technique, optimizing nutrition (during and after racing) and adding intensity and power to her own training with much success and personal records. Still very much involved in the triathlon and endurance community, her passion is endurance sports, and her experience training and racing enhance her coaching style. Betsy hopes to inspire, lead, motivate, and educate others with any training/racing goal, whether it is their first 5k or fiftieth.

The CFMG Endurance Club Cost: $40 for 4 sessions

-The Gym Will be closed this coming Monday 9/3 for Labor Day

-The AM vs PM Challenge WOD happens tomorrow


SWOD: Split Jerks (from the rack) 7/6/6/5/5

WOD:

“Death by 10 meters”

With a continuously running clock:

1 10m run the first minute

2 10m runs the second minute

3 10m runs the third minute

Continue this pattern until you can not complete the 10m runs within the time limit. You score will the your last successful round of 10m runs.


Low Carb Diet Cause Insulin Resistance?

Kelly Foster: Tiny But Huge

 



Page 110 of 173

Latest W.O.D.

Prev Next

1/28/2015

1/28/2015

SWOD: Back Squat 5/5/3/3/3 WOD: EMOM for 10 Minutes 5 Thrusters (135#/95#) 5 Box Jumps (30”/24”) Finisher: 60 Toes-to-Bar -For Time-   A Four Step Program For Happy Homework Time Getting Through A Five-Year Setback Isolation Exercises: Not So Useless After All   CrossFit Mission Gorge Target Programming Want to get stronger/faster/better this Holiday Season AND save money while you're doing it? Buy...

ian - avatar ian 27 Jan 2015 Hits:88 W.O.D.

Read more

1/27/2015

1/27/2015

WOD: CrossFit Main Site WOD from 1/26/15   21-18-15-12-9-6-3 Power Cleans (115#) One-Legged Squats, Right Leg One-Legged Squats, Left Leg -For Time-   3 Ways To Use Bacon As Medical Treatment The Truth About Abdominal Training And Body Fat 5 Simple Ways For Your Child (And You) To Get Into The Wild CrossFit Mission Gorge Target Programming Want to get stronger/faster/better...

ian - avatar ian 26 Jan 2015 Hits:120 W.O.D.

Read more

1/26/15

SWOD: Power Snatch with pause below knees 2/2/2/2/2 WOD: 16 Power Snatches (135#/95#) 16 Burpees Over Bar 12 Power Snatches 12 Burpees Over Bar 8 Power Snatches 8  Burpees Over Bar -For time- Overhead Squat Woes NHL Star gets creative with a GoPro Cam {youtube}IkjulgI7gzg{/youtube}

ian - avatar ian 25 Jan 2015 Hits:144 W.O.D.

Read more

1/25/2015

1/25/2015

Yoga at 8 am Competitor Session at 9:30 am Open Gym 9am-Noon

ian - avatar ian 21 Jan 2015 Hits:55 W.O.D.

Read more

1/24/2015

1/24/2015

8am Class ONLY Please Join us at 9:30am for our CrossFit Total Party and Paleo Potluck! RSVP on Facebook!   WOD: -5 Rounds for Time- 5 Squat Cleans (135#/95#) 10 Hand Release Push-ups 6 Static Front Rack Lunges (135#/95#) 200m Run   {youtube}gYgEsOXcngw{/youtube}   The CrossFit Total Long-Term Use Of Hormonal Contraceptives Linked Increased Brain Tumor Risk Writing Your Way To Happiness Nitrates And...

ian - avatar ian 21 Jan 2015 Hits:79 W.O.D.

Read more

1/23/2015

1/23/2015

WOD: 10 Ring/Bar Dips 15 Weighted Sit-Ups (53#/35#) 20 Double Unders (Sub = 40 Single Unders) -AMRAP 12 Minutes- Rest 5 Minutes 5 Bar Muscle-Ups (Sub = 5 CTB Pull-Ups) 10 Power Snatches (95#/65#) 200m Run -AMRAP 12 Minutes-   Overhead Squat Woes: Is It Ankle Mobility Or Motor Control Stability Problems? Sitting Wrecks Your Body: More Standing Isn't The...

ian - avatar ian 21 Jan 2015 Hits:172 W.O.D.

Read more

1/22/2015

1/22/2015

SWOD: Speed Deadlifts, 3 reps x 10 sets @50-60% of 1RM (Rest exactly 60 seconds between sets) WOD: AMRAP in 18 Minutes 200m Run 9 Burpees 9 OHS (115#/75#) 9 Box Jumps (24”/20”)   11 Ways To Assess Your True Fitness Level Pelvic Function And The Squatty Potty Swole Nutrition 101: Building Muscle Beyond The Barbell   Join us on Saturday,...

ian - avatar ian 21 Jan 2015 Hits:185 W.O.D.

Read more

1/21/2015

1/21/2015

Mobility: A1) Trap Smash, 1 min per side x 2 sets A2) Bottom Up Hip Mobility, 1 min each leg x 2 sets WOD: 5 Strict HSPU 10 Alternating Leg Pistols 15 Toes-to-Bar 12 Deadlifts (155#/105#) 9 Hang Power Cleans (155#/105#) 6 Shoulder to Overhead (155#/105#) -3 Rounds for Time- Excessive Sitting Linked To Risk Of Heart Disease, Cancer Stick To...

ian - avatar ian 20 Jan 2015 Hits:164 W.O.D.

Read more

1/20/2015

1/20/2015

SWOD: Back Squat 6/6/5/5/5 WOD: “Helen” 400 Meter Run 21 KB Swings (53#) 12 Pull-Ups -3 Rounds for Time- More Than Just A Workout Top 5 Assistance Exercises For The Clean My Drive Join us on Saturday, January 24th, 2015 at 9:30am for our CrossFit Mission Gorge CrossFit Total Party and Paleo Potluck (following)! CrossFit Mission Gorge Target Programming Want to...

ian - avatar ian 19 Jan 2015 Hits:209 W.O.D.

Read more

1/19/2015

1/19/2015

Got CFMG 101? Our next FREE 101 Session date will be announced soon! SWOD: 15 minutes to establish a top set of: 3 Position Snatch (Floor, Hang Below Knee, Hang Above Knee) WOD: 16 Minute EMOM: Even: 3 "Touch and Go" Power Clean + Push Jerks (Work up to a challenging weight that you can rep...

ian - avatar ian 18 Jan 2015 Hits:211 W.O.D.

Read more

1/18/2015

1/18/2015

FREE Yoga at 8am CFMG Competitor Session 9:30am Open Gym 9am-Noon

ian - avatar ian 12 Jan 2015 Hits:142 W.O.D.

Read more

1/17/2015

1/17/2015

WOD: AMRAP in 8 Minutes 1 Bar Muscle-up (Sub = 1 Ring Dip) 1 Thruster (135#/95#) 2 Bar Muscle-ups (Sub = 2 Ring Dips) 2 Thrusters 3 Bar Muscle-ups (Sub = 3 Ring Dips) 3 Thrusters…..   Free Beginner WOD Skill: Strict Press WOD: AMRAP in 12 Minutes 6 Burpees 8 Strict Press 10 Static Lunges 200m Run Please join us today for...

ian - avatar ian 12 Jan 2015 Hits:173 W.O.D.

Read more