A+ R A-

W.O.D.

WOD:

5 Bar Muscle-Ups

10 Pistols

Sled Drag (90#)

200m Row

-AMRAP in 10 Minutes-

Rest 2 Minutes

10 Weighted Push-Ups (45#/25#)

20 Double Unders

10 Toes-to-Bar

-AMRAP in 10 Minutes-

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The topic of our second FREE CFMG 101 Session on Saturday September 27th from 10am-12pm is going to be…Kipping and Butterfly Pull-ups! Be sure to sign up HERE on MindBody for a spot (capped at 15) in this free workshop, led by Coach Ian and an additional CFMG coach. Athletes will learn a progression on both styles of pull-ups, work through plenty of drills, receive specific exercises to aid in strengthening the pull-up and coached practice time, and finish the class with a workout.  The CFMG 101 Series is a FREE monthly 2-hour workshop on a topic chosen by CrossFit Mission Gorge members.  Hope to see you there!

SWOD: Hang Power Cleans 5/5/3/3/3

WOD:

9 Pull-Ups

3 Push-Press (205#/105#)

9 KB Swings (70#/53#)

3 Burpees

-AMRAP 9 Minutes-

The topic of our second FREE CFMG 101 Session on Saturday September 27th from 10am-12pm is going to be…Kipping and Butterfly Pull-ups! Be sure to sign up HERE on MindBody for a spot (capped at 15) in this free workshop, led by Coach Ian and an additional CFMG coach. Athletes will learn a progression on both styles of pull-ups, work through plenty of drills, receive specific exercises to aid in strengthening the pull-up and coached practice time, and finish the class with a workout.  The CFMG 101 Series is a FREE monthly 2-hour workshop on a topic chosen by CrossFit Mission Gorge members.  Hope to see you there!

Thank you to everyone who came out to show their love and support for Ted and Julie.  Julie even came out to WOD with us at the Noon class…she said that Ted would have wanted it that way, and we were so happy that she could join us.  Please stay tuned in the coming weeks for more information about a memorial service for Ted.  In the meantime, any cards or letters can be placed in the box in the main entryway of the gym.  Thank you, CFMGers, for showing us what a true community looks like.

SWOD:

25 minutes to build up to a 1RM Front Squat

WOD:

100m Sprints

-5 sets, score is slowest sprint-

Athletes, this is a good day to bring a stopwatch!

 

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Best To Not Sweat The Small Stuff, Because It Could Kill You

Stretching Doesn't Work (The Way You Think It Does)

The topic of our second FREE CFMG 101 Session on Saturday September 27th from 10am-12pm is going to be…Kipping and Butterfly Pull-ups! Be sure to sign up HERE on MindBody for a spot (capped at 15) in this free workshop, led by Coach Ian and an additional CFMG coach. Athletes will learn a progression on both styles of pull-ups, work through plenty of drills, receive specific exercises to aid in strengthening the pull-up and coached practice time, and finish the class with a workout.  The CFMG 101 Series is a FREE monthly 2-hour workshop on a topic chosen by CrossFit Mission Gorge members.  Hope to see you there!


Last Friday, we said goodbye to one of our first CrossFit Mission Gorge members and friend, Ted Hoyt, after a courageous battle against brain cancer.  Ted is survived by his devoted and heroic wife, Julie, and his loving dog, Butters.  Ted beat the odds many times, and we were honored to walk with him on his journey since his brain tumor was discovered, through remission, and back again.  Ted is an example to all of us as a human being who was truly joyful, humble, kind, and loving; as well as a warrior who fought the odds and through hard work and determination was back to WODing as quickly as he could.  He remained positive and grateful for all of the opportunities in his life, despite a cruel curveball.  He made sure to seize every moment possible in life, both before and after his diagnosis.

Ted was one of the first CrossFit Mission Gorge members, and took one chance on us that we are forever grateful.  True to his character, he unreservedly believed in our gym so much that he paid for his membership in full at a time when we were just starting out.  Because of his contribution, we were able to make those first few months of rent, and in time flourish as a gym.  Ted was a major part of our community before his diagnosis, and we hope we did him proud in rallying together in support of him and his journey afterward.  We were proud to hold Ted up then, and we promise to continue to honor and hold his memory dear and close to our hearts, and telling his story, over and over again, because it is worth preserving.

For those of you who knew Ted, we would love for you to share a story or anecdote in class; and for those of you who did not know him, please read about him here.

 

Today, we WOD for Ted Hoyt:

10 Deadlifts (225#/155#)

12 Single Arm KB Push-Press (53#/35#)

400m Run

-5 Rounds for Time-

 

This WOD was designed in memory of Ted.  He had a background as an endurance athlete and continued to be an avid runner, even after discovering CrossFit, often running from home to CFMG to WOD.  He loved heavy deadlifts, and after his first brain surgery would often work with Dawn on his single arm strength after losing much of it.  We are doing five rounds to honor the 5 years we were fortunate enough to have Ted with us at CFMG.

Open Gym

9am-12pm

Hatch Squat Program: Week 12, Day #2

Back Squat: 60%x5, 70%x5, 75%x5, 75%x5

Front Squat: 60%x5, 70%x5, 75%x5

 

WOD:

For Time:

6-5-4-3-2-1

Push Jerk (185#/125#)

Front Squat (185#/125#)

*3 burpee penalty every time the bar is dropped

 

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An Orangutan Learns To Fish

Injury And Opportunity

Partner WOD:

7 Rounds for Time:

14 Handstand Push-Ups

14 Thrusters (135#)

14 Knees-to-Elbows

14 Deadlifts (245#)

14 Burpees

14 KB Swings (70#)

14 Pull-Ups

Partner A will complete 7 reps of a movement, and then Partner B will do 7 reps of the same movement. Partners will move from one movement to the next.

 

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Vietnamese Inspired Chicken And Cabbage Salad

12 Facts About Microwaves That Should Forever Terminate Their Use

Why We Are Unhappy And What We Can Do About It

The topic of our second FREE CFMG 101 Session on Saturday September 27th from 10am-12pm is going to be…Kipping and Butterfly Pull-ups! Be sure to sign up HERE on MindBody for a spot (capped at 15) in this free workshop, led by Coach Ian and an additional CFMG coach. Athletes will learn a progression on both styles of pull-ups, work through plenty of drills, receive specific exercises to aid in strengthening the pull-up and coached practice time, and finish the class with a workout.  The CFMG 101 Series is a FREE monthly 2-hour workshop on a topic chosen by CrossFit Mission Gorge members.  Hope to see you there!


WOD:

Buy in: 800m Run

21 Double Unders

7 Hang Power Snatches (95#/65#)

-7 Rounds for Time-

Cash Out: 800m Run


How Everything We Tell Ourselves About How Busy We Are Is A Lie

A History Of The Primal Movement

Movement As Animation: Teaching CrossFit "By The Numbers"


The topic of our second FREE CFMG 101 Session on Saturday September 27th from 10am-12pm is going to be…Kipping and Butterfly Pull-ups! Be sure to sign up HERE on MindBody for a spot (capped at 15) in this free workshop, led by Coach Ian and an additional CFMG coach. Athletes will learn a progression on both styles of pull-ups, work through plenty of drills, receive specific exercises to aid in strengthening the pull-up and coached practice time, and finish the class with a workout.  The CFMG 101 Series is a FREE monthly 2-hour workshop on a topic chosen by CrossFit Mission Gorge members.  Hope to see you there!

Page 12 of 169

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12/22/2014

12/22/2014

Please join us TONIGHT at 8pm for Yoga at CFMG.  It's FREE for all members! (Class regularly occurs on Wednesdays at 8pm, but we will be holding it tonight due to the Christmas Holiday) Bring a mat! SWOD: Front Squat: Build up to a 5RM Back Squat: 5/5/5/5 (3 second pause at...

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12/21/2014

12/21/2014

CFMG Yoga 8am (Bring a mat!)   Open Gym 9am-12pm

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12/20/2014

12/20/2014

9am CFMG Ugly Sweater WOD at 9am and Holiday Paleo Potluck (All classes are cancelled today...come to our Holiday Team WOD/Party instead! Bring your friends and family!) Teams of 4 Buy in: 90 Wall Balls (20#/14#) 90 Chest to Bar Pull Ups Then, immediately into: (2 team members complete "Couplet #1" while...

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12/19/2014

12/19/2014

Mobility: A1) Olympic Wall Squat with External Rotation: 1 Minute/side x 2 sets A2) Crossover Symmetry Work: 10 Rows, 10 W/Y Negatives x sets {youtube}1UXL1gUFmOk{/youtube} WOD 12-9-6-3 Reps Deadlifts (275#/185#) KB Swings (70#/53#) KB Goblet Squats (70#/53#) *2 Rope Climbs Between Each Set* -For Time-   2015 Reebok CrossFit Games Season Schedule The Death of Diversity How to Improve your Rope Climbs Happy December!...

ian - avatar ian 14 Dec 2014 Hits:128 W.O.D.

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12/18/2014

12/18/2014

SWOD Back Squat: 2 reps x 8 sets (Pause at bottom for 3 seconds and then explode out of bottom! Use a partner to count.) Front Squat: 2/2/2/2 (Start with the bar in the bottom position. You will have to set the bar up inside of the power rack.) WOD 10 Barbell Front Rack...

ian - avatar ian 14 Dec 2014 Hits:129 W.O.D.

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12/17/2014

12/17/2014

SWOD Push-Press: 2/2/2/2 Bi-Lateral DB Rows: 12/12/10/10 WOD Max Reps in 4 Minutes: Turkish Get-Up (Alternating Sides)
 (53#/35#) -2 Minutes of Rest
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12/16/2014

12/16/2014

WOD Buy In: 1K Row -5 Rounds- 8 Power Cleans (135#/95) 30 Double Unders (Sub = 60 Singles) 8 Pistols Cash Out: 200m KB Farmers Carry (53#/35#) -For Time- Finisher: Partner Med Ball GHD Sit-ups 10/10/10/10   Chicken BLT Salad Laird Hamilton's Fitness Laws The Problem Isn't Getting Rid of Teachers, It's Keeping Them Are You Eating Right For Your Goals? Happy December! Do...

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12/15/2014

12/15/2014

SWOD Back Squat: Work up to a 2RM (If you feel like you can achieve a new 1RM, do it. Stop if you fail.) OR: 5/5/5/5 Front Squat: 2/2/2/2 (HEAVY!) OR: 5/5/5/5 WOD 3 Rounds for Time: 15 Thrusters (95#/65#) 12 Toes to Bar 10 Box Jumps (30"/24") (15 Minute Time Cap) {youtube}hLA-MVS025Y{/youtube} Paleo or Whole 30? Which is Better? The Whole9 Holiday Gift...

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12/14/2014

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CFMG Yoga (Free! Bring a mat) at 8am Open Gym 9am-12pm

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12/13/2014

12/13/2014

WOD: In teams of 2 20 Wall Climbs 40 Calorie Row 60 Box Jumps (24") 80 Pull-Ups 100 Air Squats -For Time- Partners may split the reps however they would like. One partner must hold a (275#/225#) deadlift before the other partner may begin working. 5 CrossFit Myths: Fact Vs. Fiction Songs We Love 2014 Endurance Training Influences Gene...

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12/12/2014

12/12/2014

  Mobility: Roll Sub Scap and Pecs for 4:00 A1) Hip Opener Stretch 2:00 x 2 A2) Couch Stretch 1:00/side x 2 WOD: 20 Minute EMOM Even: 2 Power Snatches, 2 Overhead Squats (you pick the weight) Odd: 8 Toes to Bar, 4 Jumping Lunges Score = Total Successful Rounds {youtube}Nz4h_05S2XA{/youtube} What The CrossFit Games 2015 Changes Mean...

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12/11/2014

12/11/2014

SWOD: Back squat 3 reps x 8 sets (Pick one weight that you can move explosively, about 50% of your 1RM. Rest exactly 60 seconds between sets.) Front squat 3/3/3/3 (These are tempo squats, 3:1:1. 3 seconds to get to bottom, 1 second in the bottom, and 1 second up. ...

ian - avatar ian 07 Dec 2014 Hits:180 W.O.D.

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