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AM vs. PM Fridays

Are you ready for a little friendly inner-box competition? As July draws to a close, we are excited to announce our new “theme” for Fridays during the months of August and September.  For approximately 9 weeks (August 3rd- September 28th), we will be holding an AM vs. PM Challenge each Friday for the WOD.

The AM team will consist of the 6:30am, open gym, ladies only,8:30am, and Noon, and the PM team will consist of 4pm, 5pm, and 6pm classes.  You are encouraged to compete with the team whose classes you normally attend on a Friday; however, we understand that this is not always possible.  Your score will count toward which ever class/team you “play” on that day.  If there is any confusion, at the end of the competition, we will consider the team you “played” on most often out of the nine Fridays as your team.

Each Friday for nine weeks, all the classes will perform an AM VS. PM WOD, with each individual’s final score totaling a number (either an AMRAP or time).  At the end of the day, we will take an average of each team’s scores/times.  The team with the highest average/lowest time is that week’s winner. The team with the most “wins” over the course of the nine weeks will be considered the winner of the AM vs. PM Competition.

Please perform the Friday WODS as you normally would (RXed or scaled), with a weight that is challenging. There will be no scaling workouts if you normally could perform the WOD/movements as prescribed, in order to receive higher points for your teams.  Remember, as your coaches, we know ALL of your abilities and capabilities and we will keep you honest!

As an incentive, each Friday, the team with the highest number of athletes participating in the WOD for the day will be awarded the opportunity to eliminate the highest score of the opposing team for that day, so do not let your team down—participate!

The winning team of the AM vs. PM Competition will receive a party/BBQ hosted by the losing team on the Saturday after the AM vs. PM Competition ends, on September 29th.  This party can be at CFMG or any other place you choose, as long as the losing team collectively hosts the winning team.  At this party, the winning team will be presented with a trophy/plaque, which will hang in the athlete’s lounge.  We hope to make this a CFMG tradition, and intend to make additions to this trophy as we host this competition every year.  Lastly, as a prize, the winning team will receive privilege to create a WOD, which will be utilized in CFMG programming (subject, of course, to Coach Ian’s “executive privileges”).  It is up to the winning teams to organize together in order to collectively create this WOD

We are really excited to bring you this event, and can’t wait to see everyone engaging in a little friendly competition these next 9 weeks.  Your team needs you! - Betsy


 

Gary with Coach B!


SWOD: Thrusters 4/4/4/4/4 (your first set should be done at 70% or more of your 1RM)


*WOD:

In teams of two:

AMRAP in 8 min

4 Front squats (185#/135#)

6 KB Swings (70#/53#)

8 Sit-ups

*One partner completes a full round of front squats, KB swings, and sit-ups while the other partner is doing burpees. Your score will be the total amount of burpees completed by both partners. If in a group of three, have two people doing burpees while one person completes a round.

 

Register for the 31 Heroes WOD this Saturday!


Open Gym Tomorrow

7am-9am

We will be closing promptly at 9am to allow the Kettlebell Workshops to start.


For those of you interested in participating in the 30 Day Paleo Challenge, we have decided to set-up our own CFMG Paleo Challenge. Betsy is working on setting up something good for you all. Rumor has it there may even be a grocery store field trip! That being said we are probably not going to start on Aug 1st due to all the planning that still has to happen. I'm sure that we will start this challenge soon but in the meantime you can start to prepare yourself by reading the following link.


Main Site Friday!

We are going to be announcing next month's theme soon!


7/13/12 WOD:

-3 rounds for time-

*8 Alternating leg split snatches (115#75#)

7 Bar muscle-ups (14 Chest to bar pull-ups)

400m run


*We realize that we haven't practiced the alternating leg split snatches or even just split snatches Sealed. We will practice it today but for those of you who haven't executed a split split snatch before we suggest you don't alternate legs.


WOD Demo with Dave Lipson, Matt Barnett, and Nadia Shatila

Jumping Position



 



Can you name this person???



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FF to 2:50 to see the WR attempt.


SWOD: Deadlift 4/4/4/3/3 Pause at the bottom of each rep and reposition your back, do not use the "touch and go" method. Then,

A1) Dumbbell or Kettlebell bent-over rows 10/10/10/10

A2) Strict pull-ups 10/10/10/10 -or- Muscle ups 6/6/6/6

 

 

Don't Be Like Donald Duck

Pain vs Injury


Upcoming events at CFMG

KB Workshop with KBCSD (July 28)

31 Heros WOD (Aug 4)

Running Seminar w/ CF Endurance Co-Founder Doug Katona (Aug 11)

2012 Left Coast Invitational (Aug 18-19)

The Gym Will be closed this Saturday due to the Kettlebell Workshops.



SWOD: Snatch 4/4/4/4/4


WOD:

"Annie"

50-40-30-20-10

Double Unders (x4 if doing single unders)

Sit-ups

-For time-


Compare to 3/14/2012


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We are happy to announce that this Saturday, July 28th, we will be hosting a Kettlebell workshop. This workshop is being put on by the Kettlebell Club San Diego.

James, Dawn, and I have all had the opportunity to work with Luis of the KBCSD. He is very informative and his coaching is top notch. If you're looking to gain proficiency and confidence with the kettlebell, you need to attend this competition. -Ian

Workshop 1 – Kettlebell Swings, Cleans, and Snatches

Topics:
-Less bruising of forearms and skin preservation.
-Discuss and demonstrate how to move more efficiently in key positions.

Workshop 2 – Kettlebell Presses, Push Presses, and Jerks

Topics:
-How to work more efficiently with heavier kettlebells and in a safe manner.
-How to safely rest in key positions.

Cost $65 dollars non-CFMG members. For CFMG members $55 dollars.

WHEN: Saturday, July 28th
Workshop 1 0900-1130hrs
Workshop 2 1300-1530hrs

*Maximum Occupancy 25 persons per Workshop.

If you'd like to sign up please contact Luis of the KB Club San Diego HERE.



WOD:

-AMRAP in 10 min-

10 Power cleans (135#/95#)

10 Pull-ups

200m run

Rest 4 min

-AMRAP in 10 min-

10 Burpees

20 KB Swings (53#/35#)

200m run


Upcoming events at CFMG:

31 Heroes WOD (Aug. 4th)

Running Seminar w/ CF Endurance Co-Founder Doug Katona (Aug. 11)

The 2012 Left Coast Invitational (Aug. 18-19)

The Gym Will be closed this Saturday due to the Kettlebell Workshops.

 

SWOD:

Thrusters 5/5/5/4/4 then,


A1) Barbell good mornings 8/8/8/8

A2) Weighted sit-ups, max reps in 30 seconds x 4 sets (post total reps)


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Paleo Dessert Recipes - Vol. 2

Page 110 of 169

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