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W.O.D.

Open Gym 9am-Noon

Come in and make-up a WOD you missed this week.

3 Year Anniversary Party Next Saturday!

Tuesday, October 9th at 5pm, J&J Grass-fed Beef will be visiting CFMG to talk about their CSA Program. Jay will describe the CSA Program, the farm and partners, and answer any questions you may have. He have some beef jerky to sample, and will also bring a "starter pack" of grass-fed beef (2 packs of ground, a roast, and steak-frozen) that we will raffle off to one luck winner at the end of the meeting. CrossFit Mission Gorge will be a "Pick-Up Site" for this program if we get at least 5 people to participate. There is no long-term commitment, delivery is the 3rd Wednesday of every month from 1-4pm, and your meat will be stored in a freezer at CFMG until you come pick it up. If you know you want in right now, please visit their site to sign up, select CrossFit Mission Gorge as your pickup site, and enter your payment information. Looking forward to another great local partnership!


 

 


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

SWOD: Unilateral (single arm) strict dumbbell or KB press, 10 reps each arm x 4 sets

*WOD:

“Concept 2 Relay Race”

AMRAP in 25 min

200m sprint on Concept 2 rower

Score will = total distance covered

*Coaches will divide the class into different teams, amount of teams depends on size of class. Each person will rotate through rowing on the C2 just like a relay race. Teams should have at least 5 people.


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Free Beginner WOD at 10am

AMRAP in 15 min

10 Jumping air squats

10 Hand release push-ups

10 KB Swings

200m run


Body Fat Testing next Tuesday

2012 Rumble in Paradise

CFMG Mobility Class starts next Friday (10/12)



WOD:

5 Muscle-ups (sub. = 5 CTB Pull-ups)

5 Clean and Jerks (185#/120#)

10 Alternating leg pistol squats (sub =10 Jumping air squats, or any pistol mod.)

200m run

-5 rounds for time-


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FF to 3:30 to see the action


Fish Oil Calculator, Version 2.0

Cooking Chicken Cacciatore

The Boston Marathon, Blindfolded


Coach Dawn!


CrossFit Mission Gorge is set up for our Body Fat Testing at Fitness Wave San Diego for hydrostatic body fat testing (the dunk test) on Tuesday, October 9th from 6-8pm. Cost will be $40 for the test ($20 savings). Call (858.573.9283) or e-mail to set up your appointment and let them know that you are from CrossFit Mission Gorge!

Want to know what it's like to have yourself "dunked"? Check out the video HERE.


SWOD: Overhead squats 6/6/6/6/6  Then,

A1) Kettlebell swings 40 sec set x 4 sets (70#/53#)

Rest 20 sec.

A2) Sit-ups 40 sec set x 4 sets

Rest 20 sec

-Post total reps-


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CFMG has been invited to participate in the 2012 Rumble in Paradise at CrossFit Elysium on Dec 1 and2. If you've been thinking about competing this is the perfect event for first timers and even experienced competitors as there will be two different categories to compete in, intermediate and advanced.


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Mobility: Bottom up hamstring stretch 1 min each leg x 2 sets

SWOD:

A1) Strict Pull-ups, max unbroken reps x 4 sets (if you can do 10+ RX strict pull-ups, use a weighted vest)

A2) HSPU 5/5/5/5 (Practice kipping)

*WOD:

200m run

rest 1 min

100m run

rest 30 sec

-3 rounds for total time including the rest periods-

*Bring your own stopwatch to make timing the rest periods easier.


Starting Next Friday (10/12) we will begin holding CFMG's first mobility based class led by Coach Casey. Wouldn't it be great to attend a mobility class after a long week of training?!?!? Casey will be putting together mobility drills based on all the WODs we have completed earlier in the week. This class will be happening during the slot that is usually reserved for the 6pm CrossFit class. If you'd rather come in to complete the WOD you may do so as long as you don't interfere with the mobility class (Please speak with Casey prior to starting your WOD so you know exactly where the mobility class will be working). This is a trial period for the mobility class so nothing is set in stone at this point. The cost for the mobility class is included in your regular membership dues so come on in and become a Supple Leopard!




WOD:

-12 min AMRAP-

400m run

10 Toes-to-bar

15 Push-ups

Rest 5 min

-12 min AMRAP-

12 Deadlifts (135#/95#)

10 Hang power cleans (135#/95#)

8 Barbell Lunges, bar in front rack (135#/95#)

200 m run



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For the next few weeks Mondays will be a dedicated Olympic Weightlifting day at CFMG. We will be doing no conditioning on this day and if you skip because of that you truly will be missing out :). Your coaches may give you corrective exercises to fix any issues you are having with one of the Oly. Lifts so come ready to learn!

Skill:

Learn the Burgener Warm-up/Skill transfer exercises

With a PVC or barbbell:

Burgener Warm-up (3 reps of each):

  1. Down and up
  2. Elbows high and outside
  3. Muscle snatch
  4. Snatch lands
  5. Snatch drops

Skill Transfer exercises (3 reps of each):

  1. Snatch push-press (feet under hips)
  2. Overhead squat (feet in sqt. stance)
  3. Press under (feet in sqt. stance)
  4. Heaving snatch balance (feet in sat. stance)
  5. Snatch balance (feet start under hips)

SWOD:

“You Pick the Lift”

Snatch -or- Clean and Jerk 6/4/4/3/3/3/3

The first set of 6 reps should be relatively light but aim to make the set of 4 reps around 70% of your 1RM, add weight to the barbell as you move through the sets. Work on pulling yourself under the barbell in a full squat, even on your lighter sets. You goal should be to develop the correct movement pattern! You have plenty of time to finish your strength training so SIT DOWN and REST between sets.


History of Olympic Weightlifting

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Open Gym

9am-Noon

Page 110 of 177

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