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Olympic Weightlifting Mondays!

We will hold Olympic Weightlifting Mondays (a.k.a. technique day) for 1 more week and then we are going to focus in on the snatch. I hope you all have been receiving good tips/pointers from your coaches. Be sure to ask questions if you have any.

“You Pick The Lift”

Snatch -or- Clean and jerk



AMRAP in 5 min

Air squat burpees

“What’s an air squat burpee?”

Simply complete an air squat and then complete a burpee

We will allot about 10 min at the end of class to complete this “finisher"


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No Open Gym today.

Be sure to sign up for J&J's Grass Fed Beef CSA!

"Let him who would enjoy a good future waste none of his present." - Roger Babson, entrepreneur and business theorist

CFMG's 3 Year Anniversary Partner WOD

Buy in: 800m run

-5 Rounds-

10 Power Cleans (205#/135#)

20 Burpees

30 Box Jumps (24"/20")

159 Double Unders (sub = 159 Single unders)

Cash out: 800m run

-for time-

Partners will run together for both the buy in and cash out. They will then split the reps up for each movement, but the movements must be done in order and only one partner may work at a time.  There are 1095 reps in this WOD, 1 rep for each day CFMG has been in existence.

Free Beginner WOD at 10am
5 Burpees
10 Jump rope skips
15 Air Squats
200m run
AMRAP (As Many Rounds As Possible) in 12 min

The Party starts at 6pm. Dress casually and come ready for some fun!!!!

Please remember that today's 6pm class is now, for the time being, the CFMG Mobility class. More info. HERE.

There will be no Open Gym this Sunday

Who doesn't like a hug after a hard workout?!?!?


A1) Unilateral DB/KB strict shoulder press 10/10/8/8/8

A2) Bentover barbell rows 8/8/8/8/8

B1) DB/KB Bulgarian split squats 10/10/10/10

B2) Ring dips 10/10/10/10

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Just a reminder that Friday's 6pm class will now be CFMG's Mobility Class. More info. HERE

There will be no Open Gym this Sunday.

SWOD: Overhead squats 6/6/6/6/6


Tabata Pull-ups

Rest 1 min

Tabata Double Unders (sub = single unders)

Rest 1 min

Tabata Plank hold (un-scored)


Congratulations to all our members who participated in the Whole 30 this month! It took a lot of dedication and hard work on your part, and we are proud of each and every one of you.  We cannot wait to hear about the things you discovered on your journey (appearance/body changes, observations, habits, etc.) and hope that you created many positive changes for life.

We will be recognizing our participants at our CFMG 3 Year Anniversary Party on Saturday, October 13th, 2012 at 6pm, and giving out some prizes to the “winners” (although, let’s face it: we were all winners in this).  Six prizes will be given out: 3 to the top points awarded in the challenge, 2 to the top male and female with the most improvement in the assessment WOD, and 1 to the individual with the most overall pounds lost.

In order to determine the winners, if you have participated in this challenge, we need you to do the 4 steps outlined below.  You cannot be rewarded for all your efforts unless you have entered in all your information!

1) Record your final points for the week HERE

2) Record your 2nd assessment WOD score HERE

3) If you took your weight/measurements and IF you would like to share with me, please let me know, as one prize will be awarded due to weight loss.  Again, weight-loss alone was not the goal of this program, but we do know that some of you have experienced significant weight loss and we would like to recognize you for it.  E-mail me at: This e-mail address is being protected from spambots. You need JavaScript enabled to view it

4) Please post 3 things in this document that you have observed/discovered about yourself during this Whole 30 (this can include cravings, habits, patterns, body composition, sleep, WOD performance, new discoveries, etc.) HERE

Do you feel changed?


A1) Paleo Chair, accumulate 2 min x 2 sets

A2) Bottom up hamstring stretch, 1 min each leg x 2 sets


AMRAP in 7 min

1 Deadlift (225#/135#)

1 Box Jump (24”/20”)

2 Deadlifts

2 Box Jumps

3 Deadlifts

3 Box Jumps.....

Continue this pattern as you move through the WOD

Experimenting With A Squat A Day

Get the Best Physique & Boost Performance By Strength Training

Today, 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!

We are also set up to have our body fat measured today at Fitness Wave San Diego via the dunk test 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

CFMG’s Whole 30 Assesment WOD

AMRAP in 12 min

Buy in: 800m run

10 Thrusters (135#/95#)

15 Burpees

20 Sit-ups

Compare to 9/10/2012

If your class is large be prepared to run this WOD in heats.

Be sure to pick up your CFMG WOD Journal today. They are filled with awesome info on CrossFit, nutrition, there's room to record goals/PRs, most of the benchmark WODs are already in there, there are travel WODs, and so much more! $25 + tax.



We are happy to announce that Coach Tami will be coaching more classes now at CFMG! She is now off active duty, still in the reserves Sealed, and will be going to school. Other than that she will be at CFMG helping you all become stronger and faster! You can see what classes she is coaching HERE.

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 and practice!

“You Pick the Lift”

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

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.

This Friday we will be starting our Mobility Class

Checkout this app you can use to film yourself and analyze your lifts

Page 113 of 181

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