Spend about 10 minutes working on your kipping as you will need this for toes-to-bar and pull-ups. If you have mastered the kip and you can execute 15-20 unbroken/unassisted pull-ups, spend time working on butterfly pull-ups.
AMRAP in 8 min
9 Thrusters (95#/65#)
rest 3 min
AMRAP in 8 min
16 Box Jumps (24"/20")
12 Static Lunges
On Saturday November 12 CrossFit Elysium will be holding a CrossFit Style Competition. There will be a website up soon for this event so please pay attention to our site and our Facebook page for more info. For now please save the date. Just a "heads up" this will be an intermediate competition, Regional/Games Level Athletes can sign-up but are discouraged from doing so.
This is a special WOD for CFMG that we do not want to share publicly, and we are asking that once you find out what the WOD is that you keep it to yourself. Come on in to class and find out what "The One Arm Man" WOD consists of. Yes, there will be scaling options.
“The act or instance of determining mentally upon some action or result.”
I intend to eat clean today. I intend to practice random kindness to people I don’t know well. I intend to slap a smile on my face and grin and bear it today regardless of what happens. I intend to get to the gym, even if I really don’t want to because it’s then that I need it the most. I intend to compete again, even if I know I won’t be number one. I intend to focus on what’s going right instead of the things that may be falling apart. I intend to improve my snatch. I intend to feel awesome about completing the WOD no matter how many ways I may modify. I intend to focus on improving the list of skills that bring me to my knees.
Do I follow through with every intention, every day? No. I’m not perfect. Besides, the list changes from day to day. However, I believe having intentions is better than not having any. It means you are aware of things you want to change or improve and it keeps them in the forefront of your mind. What are your intentions?
Thanks to Coach Luis Cortes and Coach Jason Dolby for holding a Kettlebelll Intro. Course this past Saturday.
Strict Press 3/3/3/3/3
50 Air Squats
-2 Rounds for time-
Interested in receiving some massage therapy here at CFMG?
CFMG would like to welcome Shedara Gibson to our gym. Shedara will be offer massage therapy here at the gym, more details regarding pricing coming soon. In the meantime if you are interested in receiving some massage work please contact her at
. Be sure to introduce yourself to her as she will be starting CrossFit with us soon. Here is a little background on Shedara:
I graduated from Lexington Healing Arts Academy in Lexington, KY. I have a special interest in Sports & Medical Massage. I am a former marathon runner and my aches and pains from training helped me to understand what the human body goes through when you push it's limits. It's also what created my love for massage and the knowledge to ease the effects of training and increase performance and recovery. I offer Sports, Myofascial, Deep Tissue, Swedish, & Prenatal modalities in your custom-tailored bodywork.
You can also take a look at Shedara's website HERE and her Facebook page HERE.
Skill: Squat therapy against the wall 10/10/10/10/10
Move slow for squat therapy and hold the bottom position for a few seconds. Keep in mind your form and positioning.
WOD: 2011 CrossFit Open WOD 11.3
Complete as many rounds and reps as possible in 5 minutes of:
Squat clean (165#/110#)
I Only Got 306...
CrossFit Open Workout 14.2
Every 3 minutes for as long as possible complete:
2 rounds of:
10 overhead squats (95#/65#)
10 chest-to-bar pull-ups
2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups
2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds
NotesEach 3-minute section begins from the standing position...
Skill: 10 minutes of handstand practice: attempt a max hold from a supported or freestanding position. Work on handstand walks for distance, if you are proficient at handstands.
Buy In: 4 Legless Rope Climbs
8 Overhead Squats (95#/65#)
8 Power Snatches (95#/65#)
Fear Is In The Mind: 7...
There will be NO YOGA tonight at 8pm, due to a scheduling conflict! Angelica apologizes for the short notice, and will see you in class next Wednesday, March 12th at 8pm!
OTMEM for 10 Minutes
5 Deadlift (315#/225#)
10 Box Jumps (24"/20")
-Rest 2 Minutes-
OTMEM for 10 Minutes
10 Toes to Bar
Skill: 12 minutes of Squat Therapy
1 Minute Pull-Ups
1 Minute Max GHD Sit Ups
1 Minute Burpees
1 Minute Air Squats
1 Minute Max Inverted Burpees
1 Minute KB Swings (70#/53#)
-2 Rounds for Total Reps-
6 Tips So You Don't Ever Fall Out Of Love With CrossFit
Spice Rubbed Chicken
How Does It Grow?
How To Make Homemade...
Skill: Spend 10 minutes working on double unders.
If you can complete double unders, do the following:
1 Minute of Max Double Unders
30 Seconds of Rest
-4 Rounds for Reps-
Power cleans 5/5/4/4/4
Pause front squats 6/6/6/6
Double Unders: Success In 5 Easy Steps
Chicken Salad With Almond Dressing
Happy Birthday, Coach James!!!
Open WOD 14.1
Complete as many rounds and reps as possible in 10 Minutes of:
30 Double Unders
15 Power Snatches
Please Note: We will be holding our regularly scheduled classes today (8am, 9am, 10am Beginners, and Noon). 14.1 will be the Workout of the Day, whether you plan on participating...
MWOD: 10 Minutes of Mobility; Hips & Shoulders
SWOD: Romanian Deadlift 10/10/10/8/8
A1) Ring Rows 12/12/12/12/12
A2) Bar Dips 12/12/12/12/12
A3) Floor Wipers 10/10/10/10/10
Food Labels To Get First Makeover In 20 Years
How Can I Afford The Cost Of Healthy Food?
"The McHugh Complex"
4 Front Squats
(2 Minute Rest Between Rounds)
Cows Jump For Joy As They Are Led Into Pasture After Long Winter (Video)
7 Things I Wish…
40 Unbroken Double Unders
10 Thrusters (135#/95#)
20 Box Jumps (24"/20")
10 KB Swings (70#/53#)
-5 Rounds for Time-
(25 Minute Cap)
WE ARE ONE WEEK AWAY FROM THE FIRST OPEN WORKOUT! Sign…
Skill: Review the Split Jerk
OTMEM 7 Minutes
5 Split Jerks (155#/105#)
Max Burpees with Time Remaining within the Minute
Score = Total Burpees
Being Both Beauty And Beast