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W.O.D.

Get your elbows around the bar quickly today! Just like yesterday Sealed


SWOD:

A1) Ring Push-ups, Max Reps in 15 sec x 5 sets

A2) Strict Pull-ups, Max Reps in 15 sec x 5 sets

A3) Racked position mobility drill, 1 min each arm x 2 sets


WOD:

-AMRAP in 6 min-

8 Power Cleans (155#/95#)

16 Bar-facing burpees


"Competitor Finisher"

Start this about 10-15 min after the WOD

1000m row

4 Muscle-ups (sub = 12 kipping pull-ups)

25 sit-ups

-3 Rounds for time-


Recovery Strategies 101

By: Coach Ian J. McHugh

This isn’t an exact science but I am going to share a few strategies and tips to help speed up your recovery. A lot of you train HARD and it’s my hope that you are already using some of these strategies, but if not you should.

SLEEP

I know you’ve heard this one before but I can’t emphasize enough how important sleep is. Think about it this way: you know when you don’t get a good night’s sleep and you feel sluggish, grumpy, etc. all day at work, how do you think you’re going to feel while training? It’s a simple answer; you’re going to feel like crap.

There are many great physical benefits to sleeping, read about some of them HERE.

Sleep tips:

  • Create a cave-like environment in your bedroom. Make it dark, maybe lower the temperature a little bit, and TURN OFF YOUR T.V.
  • Go to bed earlier. Rather than watching that late night T.V. or movie, shut it down and go to bed. Going to bed 30 minutes earlier than normal means an extra three and half hours of sleep a week!
  • Read a book prior to bed or listen to some soothing music. This may help slow your mind down a little bit and allow you to fall asleep quicker.

ICE

Are you sore, feeling inflamed, or do you have achy muscles? Get some ice on those spots. I’ll be the first to tell you that the science of icing your body for recovery isn’t that “official” but athletes have been using this strategy for a long time. The main idea is that after icing your body it’s going to re-warm itself with increased blood-flow. This increased blood-flow to your particular muscle group is thought to help with your recovery.  You can read a little bit about how icing works HERE.

Icing tips:

  • Get yourself some ice packs. They are not as tedious as taking an ice bath in your tub. They store easy in your freezer and they are reusable.
  • Fill your home’s tub with plenty of ice and then fill with cold water. A ratio of 1:1 should work fine. This can be sort of a tedious, but if you have a loved one who also might benefit from an ice bath have them help you prep your tub.
  • Don’t feel like the longer you stay in the ice the better. A quick three minute icing or maybe up to a 5 minute icing should do the trick.
  • Hot and cold contrast is a good technique. Something like three minutes of icing followed by three minutes of re-warming a couple times may help speed up your recovery.

Stretching/Mobilizing

Do you ever wake up feeling stiff? Did you go from being able to touch your toes to barely being able to bend over? Stretch! Believe it or not flexibility is one of the Ten Fitness Domains. Here’s one way to think about flexibility. Flexibility can allow you to squat below parallel and squatting below parallel can allow you to build incredible strength. Yet, if your flexibility is lacking, well you can figure that one out.

Stretching tips:

  • Stretch during breakfast. You should already have some time set aside to eat breakfast, why not “kill two birds with one stone”.
  • Focus on your “problem areas”. For me personally it’s my shoulders, so I like to spend a little more time focusing on shoulder stretching/mobility drills.
  • You don’t need to do a whole yoga class. Simply spending an extra 5-10 minutes each morning stretching will add up over time.  Ten minutes each morning for six days equals an extra hour of stretching each week!
  • Get yourself some tools: PVC pipe, foam roller, stretching bands, lacrosse ball, etc. Please note that these are NOT required to achieve a good stretch.

Other areas to look at to improve your recovery:

  • Nutrition (DUH!)
  • Post workout nutrition
  • Hydration
  • Training frequency
  • Training intensity
  • Warm-up/Cool-down strategies
  • Lifestyle
  • Use of compression

Remember, you are all training like athletes so you need to use the same recovery strategies as athletes. Ignoring these strategies is setting yourself up for athletic performance failure.

Do you remember when you started at CFMG? Thanks for the continued support and for your business.


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Fast Forward to to about :38 to view the Hang Cleans


SWOD: Hang Cleans 6/6/5/5/5


WOD:

10 KB SDHP (53#/35#)

15 KB Swing (53#/35#)

20 KB Goblet Squat (53#/35#)

200m run

AMRAP in 10 min


This Bar is Light

The 5 Stages of Food Grief

WOD

OPEN GYM

come in from 10 am to 1 pm and work your weakness!

WOD

Work up to 80-90% of your 1 RM Max Thurster

Use this as time to mobilize and feel a heavier weight then you will be using in the WOD

WOD

"Fran"

21-15-9

Thrusters (95#/65#)

Pull ups

 

Spealler on Fran

Heather B on Fran

 

10 AM WOD

200 M Run

10 Burpees

10 KB Swings

12 min AMRAP

WOD

Behind the Neck Push Jerk 5/5/4/4/4

Video Demo- Just do not kick your legs like this guy

WOD

20 Burpees

30 Double Unders

400 M Run

3 Rnds

Reebok and CrossFit Empire State Building

WOD

A1) Back Squat 12/12/12/10/10

A2) Toes to Bar 8/8/8/8/8


B1) KB Swing (70#/53#) 2 Minutes Max Reps 3 Sets

Rest 2-3 minutes between sets

B2)  Sit ups-Max Reps in 1 Minute 3 sets

CFE Sprints

 

 

The Various Benefits of Fitness While Going Through Cancer

By Guest Blogger David Haas


Chemotherapy leaves cancer patients feeling extremely fatigued. Additionally, the radiation therapy sessions can hurt healthy tissues, cells and muscles. Because of this, fitness has various benefits for cancer patients.

Studies have linked fitness to better health within cancer patients. Though exercise cannot cure the cancerous cells, patients admit that their exercise routine helps them cope with the treatment and recovery process.

More energy

One major side effect of treatment is fatigue and insomnia. Cancer patients have no energy, yet cannot easily sleep. However, patients who engage in regular physical activity report having more energy, as well as getting quality rest.

The primary reason why physical activity increase energy is because it essentially tears down the various muscle groups, which forces the body to work to rebuild them. This is a natural process that starts during infancy, and once the body recognizes strained or torn muscles, it forces itself to shut down to help rebuild them. This allows patients to sleep. Once the muscles are healed, the blood flow kicks into high gear, thus improving energy levels.

Optimistic mindset

Any form of physical activity can release neurological hormones, called endorphins. These hormones create an effect that is known as "the runner's high." These hormones are known to help people stay positive or have an optimistic outlook on their own perspective and their current situation or environment.

However, most people assume that it is perfectly alright for cancer patients to feel pessimistic or anxious. While they certainly have a right to feel that way, they should also understand that there are benefits to remaining optimistic, whether someone is going through chemotherapy or rare mesothelioma treatment. For example, unrelated studies prove that optimistic people are typically healthier and heal faster than pessimistic people. Among other things, having a positive outlook on their current situation can help cancer patients cope with their condition.

Relieved pain

Chemotherapy and surgery not only leave patients fatigued, they also leave painful and discomforting side effects. However, engaging in regular physical activity can relieve the pain caused by treatment. Experts suggest stretches and aerobic exercises to help alleviate pain symptoms.

Conclusion

Again, exercise is not a substitute for professional treatment, but it is a beneficial aid. This article also explains the specific benefits of cancer per type of cancer.

WOD

20 Box Jumps (24/20)

8 Shoulder to overhead (155#/105#)

20 Air Squats

200 M Run

5 Rnds

Rest 2 Minutes between rounds

Write your score for each round

The point here is to recover and see where you break down.  Are your rounds the same? do you get faster or slower? What movement do you fail on?

Paleo Treats

Whole30 Success Story



SWOD

A1)  Weighted Push Ups 15/15/15/15- Post heaviest load

(do not peel, go from  your knees if you need to)

A2) Barbell Row 10/10/10/10


WOD

5 Power Snatches (115#/75#)

10 Double Push Up Burpees

8 Min AMRAP

Bob working on his cleans when he was one of about 5 members


CrossFit for Triathletes

2012 CrossFit Games Beta Site


Expansion 2012

By Coach Ian

As some of you know we are going to be expanding CFMG on Feb 1st. We will be occupying the warehouse to the west of our current location. Good news is we don't need to really move anything, just knock down part of a wall. We have already started to recruit a small group of people to come in and help us with this "knock down".

I wanted to tell you all about a few changes that will be happening in the coming months as CFMG expands.

New classes

We are planning on expanding the CFMG Endurance class to another night, rather than just on Tuesdays. Also, we are working on putting together an Olympic Weightlifting class and some sort of mobility/stretching class. More info on prices for these classes will be out as soon as we release the class start dates, but rest assured that it won't be too expensive.

Leader Boards

Yes, we know, we haven't really used our leader boards in a long time. We are planning on repositioning the boards in a spot where we can easily update them. Criteria for who will get on the leader board will be set here soon, but it will probably be limited to the top 8 males and top 8 females as the space on the boards is limited. In the meantime please do not just write your own info up there Sealed.

Checking-in

We are planning on installing a member friendly check-in system. You'll all be given a barcode card to scan each time you come in so we can better track our attendance.

New Office/Entrance

The plan is to move our office into the new space. This will also be the new main point of entrance for the gym. Our current office will become a new waiting area, as well as a spot for you all to leave your gym bags, work clothes, etc. Coach Dawn and Coach Betsy are going to help us lay out this new space and maybe even make it more aesthetically pleasing.

Layout of the New Space

We are already in talks with our equipment dealer about getting more rubber matting to us. We are also planning on building a few lifting platforms that will be used for our Olympic Weightlifting class. There will be a squat rack/pull-up rig, just like the one on the far side of the gym, built and installed at some point too. As far as where everything will go, well we haven't quite figured that out since we can't get in there just yet.

As always we just want to keep you, our community, informed on upcoming changes. Geo and I both want to thank you all for your continued business and support. Don't forget about our current referral program.

P.S. I know you are all thinking it, YES we are going to have an expansion party :). That time and date is TBD but it will happen once we are all settled in.



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