A+ R A-

W.O.D.

Modified schedule this week

-No CrossFit Kids class this Friday (5/11)

-No Classes on Saturday (5/12)

-No Open Gym or Olympic Weightlifting Club this Sunday (5/13)


WOD:

OTMEM for 7 min (your score will be the number of successful rounds completed)

3 Ground to overhead (185#/135#)

3 Muscle-ups (Sub = 6 CTB Pull-ups)


-Rest 3 min-


50 Sit-ups

1 mile run

-For time-


Create the Beast and Send it Out

7 Shoulder-Friendly Pressing Variations



Modified schedule this week

-No CrossFit Kids class this Friday (5/11)

-No Classes on Saturday (5/12)

-No Open Gym or Olympic Weightlifting Club this Sunday (5/13)


See anyone in the pic. above having problems with their OHS form?


SWOD: Overhead Squats 5/5/5/5/10

For the set of 10 use 50% of the weight you used for your heaviest set of 5.


WOD:

-AMRAP in 5 min-

20 Thrusters (95#/65#)

20 Pull-ups


**For those of you that use the shower room, it is temporarily out of order.**

The CFMG Endurance Class meets today from 6-7pm

Is it Primal?

Break Up Those Hips and Fix That Squat

Optimizing the Overhead Squat


WOD:

-AMRAP in 4 min-

30 Burpees

30 Alternating pistols (Sub = 70 Air squats)

50 KB Swings (53#/35#)

150 Double Unders (Sub = 300 Singles)

Rest 2 min


-AMRAP in 6 min-

30 Burpees

30 Alternating pistols (Sub = 70 Air squats)

50 KB Swings (53#/35#)

150 Double Unders (Sub = 300 Singles)

Rest 2 min


-AMRAP in 8 min-

30 Burpees

30 Alternating pistols (Sub = 70 Air squats)

50 KB Swings (53#/35#)

150 Double Unders (Sub = 300 Singles)

DONE!


The way we will score this is by the number of reps you complete. If you are following the actual prescribed WOD 1 round = 260 reps. If you are using the subs. 1 round = 450 reps.  We will also have an "On Ramp" option Sealed


Did you know that one of CFMG's own has a pretty AWESOME Paleo Food Blog!?!?! Be sure to checkout The Cave Girl Culinary Experiment!

Killing the Fat Man: Episode 6

Ignorance Is No Excuse


WOD

Get in here and attack a weakness


OPEN GYM

9am-Noon


Just a reminder, the CFMG Oly Club will now meet from Noon-2pm


Remember, adjusted Class Schedule Today

There will only be an 8 am and 9 am class. Then we will be having the

Farewell to Geo and Allie Potluck from 10:30 am to 1 pm

WOD

40 Push ups

15 Squat Cleans (155#/105#)

30 Pull ups

200 M Run

2 Rounds

If you can't get your elbows up on your clean have a super friend stretch them out

How to follow Regionals in week 2

Lindsay Smith

Southwestern Frittata

CFMG Endurance Program Why and What?




Please sign in.  Thank you.

SWOD

Hanging Power Snatch

6/6/5/5/5

WOD

8 Burpees

16 Plate Push Press (#45/#25)

24 Double Unders

4 Rounds

*Do not drop plate from overhead**

Just Eat Grass-Fed

Interview with Zach Forest


Check out the Article Below about CFMG's Endurance Program


 

 

CrossFit Mission Gorge Endurance Team- Why and What

CFE at Mission Gorge is expanding to two nights a week.  We are going to hold class on Tuesday and Thursday evening at 6 pm!

Our CrossFit Endurance program is designed to help you perform better in your next race.  Our training is a non-traditional approach to endurance-based training.  Our programming will consist of the most aggressive and proven fundamentals of sports science, exercise physiology, nutrition and athletic training protocols.

We will combine strength and conditioning into our endurance program to ensure proper satiability, balance and recovery.  Our passion is endurance sports and our goal is to guide you to a better time with safe and efficient technique.   These techniques are not for everyone.  If you are not willing to grow physically and mentally to reach your full potential, this is not the right program for you.

The traditional approach to running or training for a marathon revolves around long slow distances that are pre-programmed.  We focus on eliminating volume training while increasing intensity.  This increased intensity is an extremely important piece to the puzzle that many endurance athletes are missing out on.  It is not easy and requires you to give it your all every time.  However, CrossFit Endurance programming, like CrossFit itself, starts with technique, then adds intensity and volume only after the technique is sound.  We spend time each week focusing on your foot strike, hip position, core involvement, lean, and wasted movement to help you become more efficient and avoid nagging runner injuries.

Another important aspect is to combine speed and power, which are critical components to success in the endurance world.  Our approach has been proven to increase performance while decreasing recovery time, reduce injury, promote preservation of lean tissue and create more sustainable performance.

To get more specific, traditional long-slow-distance athletes who want to train with CrossFit Endurance need to re-train their way of thinking, and adjust both programs into their training schedule to optimize success.  The first way athletes accomplish this is through eliminating the long slow distance training.  If one truly enjoys running distance, and has the desire to include it into his/her training, the results of the programming will be affected, and it is not truly CFE.  Others may have concerns with not running 13.1 miles in training before running the same distance in a race, but we suggest that before you make judgments and doubt the training, try it!  If an athlete is pushing his/her limits on 5ks and 10ks, breaking personal records and getting stronger, we promise that you will not have an issue running 13.1 miles or 26 miles and 385 yards.

This program is about you, and our goal is to inspire, lead and educate with care, sincerity and a relentless motivation to finally get you where you want to go.

Below are a few success stories that people have received with the CrossFit Training methodology, and we encourage you to look them over and do your own research, as well.

http://triathlon.competitor.com/2011/01/training/go-inside-one-triathletes-venture-into-crossfit-endurance_18648

“I know that my opinion will garner criticism from the multi-sport world, and that’s okay. But I challenge those who are skeptical, or believe they “know better” to get over themselves and make an effort to learn about CFE and CF.”

http://www.maplegrovebarefootguy.com/2011/08/crossfit-endurance-7-months-later.html

“After running a few marathon-plus distance events, I've really bought into the idea that you don't need to put in high mileage to run high mileage races.  But that doesn't mean I don't miss LSD-style running.  Occasionally it's nice to go out and put in some miles.  Again, you can get burnt out doing everything at full blast.  You need to stop and smell the roses once and a while.”

http://www.crossfitendurance.com/testimonials

A resource chock-full of people talking about the amazing benefits CFE has given them.

http://cfsfendurance.wordpress.com/2010/11/19/a-crossfit-endurance-athletes-testimonial/

“I was running 3-5 miles at a slow pace.... until I picked up CrossFit Endurance...I crossed the finish line in 4 hours, 12 minutes, and 38 seconds. A full half hour faster than last time. To say I owe this improvement entirely to

CFE training is in no way an overstatement.”

By: Betsy Woods and Geo Rockwell

Please sign in.  Thank you.

WOD

AMRAP 6 Min

10 Box Jumps (24'/20')

15 Pull ups

Rest 2 Min

12 Deadlifts (225#/135#)

400 M Run

4 Rounds

One of these is correct...do you know which one?

Fight for Form

Mark's Daily Apple on Vegetables

So Cal Regionals coming up soon! Here is a preview of the partner deadlift.

 

WOD- Bear Complex

5 rounds for Max Weight

Rest 2-3 Minutes between rounds

7x through the sequence below =1 round, rest anywhere but the floor

 

1 Power Clean

1 Front Squat

1 Shoulder to Overhead

1 Back Squat

1 Shoulder to Overhead

Score = Heaviest Load

Your goal here is to increase the weight with each round. Work up to a max set.

Chasing the Champ

Oven Baked Sweet Potato Fries

Page 113 of 161

Latest W.O.D.

Prev Next

10/25/2014

10/25/2014

PLEASE NOTE: There will be NO 10AM Beginners or 11am Class on Saturday, October 25th, and NO Open Gym on Sunday, October 26th, due to the wall demolition/construction work at CFMG over the weekend.  Thank you for understanding! SWOD: Deadlift 5/5/5/5   WOD: AMRAP in 10 Minutes 10 Box Jumps (24”) 10 Squat Cleans (155#) How...

ian - avatar ian 24 Oct 2014 Hits:23 W.O.D.

Read more

10/24/2014

10/24/2014

PLEASE NOTE: There will be NO 10AM Beginners or 11am Class on Saturday, October 25th, and NO Open Gym on Sunday, October 26th, due to the wall demolition/construction work at CFMG over the weekend.  Thank you for understanding!   SWOD: Strict Press 5/5/5/5 WOD: -5 Rounds for Time- 15 HSPU 200m Run 35 Double Unders (90 Single...

ian - avatar ian 23 Oct 2014 Hits:92 W.O.D.

Read more

10/23/2014

10/23/2014

SWOD: Squat Snatch 3/3/3/3/3 WOD: 3 Squat Snatches (135#/95#) 6 CTB Pull-Ups 9 Back Squats (135#/95#) 18 Calorie Row 9 Back Squats 6 CTB Pull-Ups 3 Squat Snatches -For Time- (12 min cap) {youtube}txCe5AFitM4{/youtube}   Mo' Muscles, Mo' Problems Your Arms Are Like Ropes. True Or False? Periodization Increases Strength, Regardless Of The Method Used Upcoming Events at CFMG On Thursday, Oct 30th at 6pm @...

ian - avatar ian 22 Oct 2014 Hits:122 W.O.D.

Read more

10/22/2014

10/22/2014

Mobility: A1) Rack Position drill, 1 min each arm x 2 sets A2) Bully Stretch, 1 min each arm x 2 sets   {youtube}Un1PDhrU3h0{/youtube} WOD: 1 min. 10 Tire Flips/ max. Tire Jumps 1 min. Sit-Up 1 min. Hand Release Push-Ups 1 min. Toes-to-Bar 1 min. Bar Dips 1 min. Rest -3 Rounds for Reps-   {youtube}YcK40PKyHZ4{/youtube}   Walking Vs. Running The Right--And Surprisingly Wrong Ways--To...

ian - avatar ian 21 Oct 2014 Hits:128 W.O.D.

Read more

10/21/2014

10/21/2014

  Skill: Double Under/Triple Under Practice WOD: Buy In: 15 Triple Unders Push-Press 1-2-3-4-5-6-7-8-9-10 (135#/95#) KB Swings 10-9-8-7-6-5-4-3-2-1 (53#/35#) Cash Out: 15 Triple Unders -For Time- {youtube}OSMvoZnh_ng{/youtube} Pediatric Medicine's Damaging Oversight: Sleep Weeknight Shredded Pork Tacos With Pear Salsa Drinking Coffee, For Your Health Upcoming Events at CFMG On Thursday, Oct 30th at 6pm @ CFMG, come join your CFMG community at...

ian - avatar ian 20 Oct 2014 Hits:120 W.O.D.

Read more

10/20/2014

10/20/2014

Join the CFMG Competition Team! We meet every Sunday at 9:30am (and another weekday time will be announced soon).  If you have questions about whether you should participate or not, ask your coach!   SWOD: Squat Cleans 3/3/3/3/3 WOD: 25 Burpees 25 Power Cleans (135#/95#) 25 Burpees *EMOM: Complete 7 Wall Ball Shots (20#/14#) -For Time- ...

ian - avatar ian 19 Oct 2014 Hits:140 W.O.D.

Read more

10/19/2014

10/19/2014

Open Gym 9am-12pm   Upcoming Events at CFMG On Thursday, Oct 30th at 6pm @ CFMG, come join your CFMG community at a hip and shoulder mobility seminar led by Movement Rx's Dr. Claudia Chaloner, DPT. (She's the one you've seen working on people in the gym.) She'll lead an interactive (and nearly pain-free)...

ian - avatar ian 16 Oct 2014 Hits:91 W.O.D.

Read more

10/18/2014

10/18/2014

WOD: In Teams of Three: 200m Row 25 Wall Balls (20#/14#) 20 Pull-Ups 400m Run (together) -AMRAP in 18 Minutes- Move through the workout in teams of three, with each partner working through the movements at the same time (Partner A on the Row, Partner B on the Wall Balls, and Partner C on the Pull-Ups...

ian - avatar ian 16 Oct 2014 Hits:125 W.O.D.

Read more

10/17/2014

10/17/2014

Dr. Claudia Chaloner from Movement Rx tackles some yoke carries.  Make an an appointment to see her at CrossFit Mission Gorge for personalized movement-based human performance, physical therapy, and wellness programs, and be sure to attend the FREE Movement Rx Mobility Workshop with her on October 30th at 6pm! Details...

ian - avatar ian 15 Oct 2014 Hits:173 W.O.D.

Read more

10/16/2014

10/16/2014

SWOD: Power Snatch (pause below knees) | Overhead Squat 2|4 2|4 2|4 2|4 {youtube}MIPE1xvRx7k{/youtube} A1) Yoke Carry 50 feet x 4 Sets   {youtube}leCAlTW--mk{/youtube} A2) GHD Hip Extensions 8-12 Reps x 4 Sets   How To Undo The Damages Of Sitting Getting Some 'Me' Time: Why Millennials Are So Individualistic The Limits Of Friendship Why Are Americans So Fascinated With...

ian - avatar ian 14 Oct 2014 Hits:162 W.O.D.

Read more

10/15/2014

10/15/2014

Mobility: A1) Hip Capsule: Exaggerate external rotation 1 minute/leg A2) Wall Squat: 2 minutes   WOD: -3 Rounds for Time- 7 Deadlifts (315#/215#) 7 Muscle-Ups (Sub = 7 Pull-Ups and 7 Dips) 21 Burpee Box Jumps (24”/20”) {youtube}qCGtwPhfGf4{/youtube}   You Are Going To Die, So Stop Wasting Time On Facebook Weeknight Roast Chicken The Year Of The Thruster

ian - avatar ian 14 Oct 2014 Hits:214 W.O.D.

Read more

10/14/2014

10/14/2014

SWOD: Power Clean (pause below knees) | Front Squat 2|4 2|4 2|4 2|4 WOD: AMRAP in 10 Minutes 10 KB Swings (53#/35#) 10 Sit-Ups 10 Clapping Push-Ups 10 Toes-to-Bar   How Far Is Too Far For Kids To Run? Sleeping Brains Understand Words How To Improve Your Cleans

ian - avatar ian 13 Oct 2014 Hits:187 W.O.D.

Read more