A+ R A-

W.O.D.

WOD

9 Sit-ups

12 Box Jumps (24'20')

15 Toes to Bar

AMRAP 7 Min


-Rest 3 Min-

15 Box Step ups with Plat over head (20 inch box) (45#/25#)

18 Hand Lift Push ups

21 Air Squats

AMRAP 7 Min

 

6 Week Sprint Solution

Guts and Grease



WOD

Back Squat 8/8/7/7/6

A1) Snatch Grip Deadlift 8/8/8/8/8

A2) Handstand Push ups 8/8/8/8/8


Max Unbroken Muscle Ups or Pull ups x 4

(your set is over when you drop from the rings or bar)

Rest 2 min between each round

Score is total reps

 

Don't Hang or Bounce on your Tissues-If you plan on air doing another air squat watch this!

A Dr.'s story on Whole30


Mobility WOD

Front Rack Stretch (Demo 50 seconds into video)

Exploring Hip Stretch (Demo at 1.45)

1 Min on each arm/leg

 

WOD

Buy in: 800 M Run

9 OHS (135#/95#)

30 Double Unders

5 Rnds

Cash Out: 800 M Run

K-Star preaching about the importance of a tight and active core.

 

Deadlifts and Double Unders with CF Atlanta

The Truth about Food and Health Claims

Visualization Practice

By Coach Ian J. McHugh

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I was watching an HBO Series, On Freddie Roach, and some of the boxers he is training (Team USA) sat through this mental focus exercise. It was based a lot on visualization, and using visualization to focus on a certain thing. At first, as you can see, it seemed sort of funny to boxers to visualize something like a piece of fruit but watch how their demenour changes when they begin to visualize their training.

This is something that I personally do prior to a big lift or prior to starting a WOD. Have I ever ignored you prior to starting a WOD? Have I ever given you the "leave me alone" hand-signal? It's because I am trying to visualize myself executing each movement and how exactly I will move through the entire WOD.

If you ever taken my class I normally let you know that you have a minute or two before we are starting. Use this time to visualize and get your mind right! Joking around, chatting, etc. is just fine but think how much better you'd perform with a little more focus on your upcoming WOD.

 

SWOD

Hanging Power Clean

5/5/4/4/4

WOD

Pull-ups

Burpees

KB Swings (53#/35#)

Sit ups

1 of each 2 of each 3 of each 4 of each....

AMRAP 12 Min

The CrossFit Open Starts soon Sign up HERE

At CFMG we are encouraging everyone to sign up.  You do not need to be at an elite level to give this one a try!

Feb Referral Program

Rules Changes for the CF Open



 

Kelly during WOD #1 of the 2011 LCI

 

Open Gym 10am-1pm

Congratulations and Best Wishes to Monica and Trevor as they "tie the knot" today! CFMG is very happy for you both and wish nothing but the best in the future.


WOD:

AMRAP in 12 min

4 Muscle-ups (sub. = 12 chest-to-bar pull-ups)

6 Ground to overhead (155#/115#)

8 Burpees

200m run


"Competitor Finisher"

Start this about 10-15 min after the WOD.

Buy in: 10 HSPU

-3 Rounds-

10 Front Squats (155#/115#)

15 Hand-lift push-ups

Cash out: 10 HSPU

-For time-


Free Beginner WOD at 10am

AMRAP (As Many Rounds As Possible) in 10 min

10 Static Lunges

10 Kettlebell swings

10 Hand-lift push-ups

10 Sit-ups

20 Single unders

We only have a few spots left for our upcoming Olympic Weightlifting clinic with Coach Jesse Malcomb. Reserve your spot today!


SWOD:

Push or Split jerk from behind the neck 3/3/3/3/3

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WOD:

1 min OHS (95#/65#)

1 min Sit-ups

1 min Box Jumps (24"/20")

1 min KB Swings (70#/53#)

1 min Rest

-3 Rounds-


Announcing our February Referral Program: When your referral signs up for a membership here at CFMG you'll be able to take one of our products for free. (i.e. a CFMG T-shirt, CFMG Hat, Stronger Fast Healthier products, etc.) As always, thank you for your business and your continued support in making CFMG one of the best CrossFit Affiliates.


Why You Should Eat Leafy Greens

Rolling Pins: Not Just for Bread Dough




Geoff Going HAM at the 2011 LCI


WOD:

-AMRAP in 7 min-

5 Push-press (135#/95#)

10 Toes-to-bar

200m run

Rest 3 minutes


-AMRAP in 7min-

20 Deadlifts (135#/95#)

30 Double unders (sub.= 80 Single unders)

200m run

Rest 3 minutes


-5 Rounds for time-

5 Pull-ups

10 Push-ups

15 Air squats


DONE!


Valentine's Day is coming soon. Give your special someone a gift of relaxation!

Exercises You've Never Tried

Sweet Potato Latkes


Page 113 of 151

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