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W.O.D.

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.



SWOD

Hanging Power Cleans 8/8/8/7/7

WOD

100 Double Unders (300 Singles)

40 KB Swings (53#/35#)

30 Sit ups

400 M Run

2 Rnds

Hopefully these guys are on their way up or down.  Get those KB's up today.  Full range of motion.

History of the CF Games

Eat Local

Page 118 of 154

Latest W.O.D.

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8/30/2014

8/30/2014

Please note our Holiday Hours for Monday, September 1st: There will be classes at 8am, 9am, and 10am only. Skill: Power Snatch Practice for 15 minutes WOD: EMOM for 12 minutes Odd Minutes: 4 Power Snatches Even Minutes: 8 Lateral Burpees Over the Bar   Free Intro WOD at 10am Skill: Push-Press WOD: 5 Push-Press 10...

ian - avatar ian 28 Aug 2014 Hits:4 W.O.D.

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8/29/2014

8/29/2014

SWOD: Hatch Squat Program: Week 9, Day 2 Back Squat: 65%x5, 75%x5, 75%x5, 75%x5 Front Squat: 65%x5, 65%x5, 65%x5, 65%x5 Finisher: A1) 200m Sprint on the Rower x 3 sets A2) 20 Strict Ring Push-Ups x 3 sets   {youtube}m8GZlHJulc8{/youtube} 17 Tips For Getting Better At Rowing 7 GIFs That Will Convince You Just How Scary The...

ian - avatar ian 28 Aug 2014 Hits:51 W.O.D.

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8/28/2014

8/28/2014

Skill: Handstand Walk Practice for 10 minutes WOD: 20 Burpee Box Jump Overs (24”/20”) 15 HSPU 600m Run 15 Burpees Box Jump Overs 10 HSPU 400m Run 10 Burpee Box Jump Over 5 HSPU 200m Run -For Time- (15 min cap)   Finisher: 20 KB/DB Walking Lunges x 4 Sets CFMG is excited to add Dan Demory to our staff as a...

ian - avatar ian 27 Aug 2014 Hits:81 W.O.D.

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8/27/2014

8/27/2014

WOD: 1 Min. 15 GHD Sit-ups 1 Min. 10 Deadlifts (225#/135#) 1 Min. 20 Pull-Ups 1 Min. 10 Strict Bar Dips 1 Min. 50 Double Unders (sub = 75 single unders) -3 Rounds-   Please Vote on the Topic for our Next FREE CFMG 101 Session! (Saturday, September 13th from 10am-12pm) Paleo Lunchbox Ideas Back To School: The 70's Versus...

ian - avatar ian 25 Aug 2014 Hits:163 W.O.D.

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8/26/2014

8/26/2014

SWOD: Hatch Squat Program: Week 9, Day 1 Back Squat: 60%x5, 70%x3, 80%x2, 90%x2, 95%x1 Front Squat: 65%x5, 75%x4, 80%x4, 85%x4 Finisher: 45-60 sec. weighted “around the world” planks x 5 sets   Kale Salad with Figs, Prosciutto, and Walnuts Why LeBron James Is Suddenly Skinny Yoga Makes You A Quicker, Better Thinker

ian - avatar ian 25 Aug 2014 Hits:153 W.O.D.

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8/25/2014

8/25/2014

WOD: Score is total reps of the following barbell complex: 1 Deadlift (135#/95#) 1 Hang Clean 1 Shoulder to Overhead 6 minutes each round; 3 minutes of recovery between rounds Round #1: Row 600m, then complete AMRAP of the barbell complex -rest 3 min- Round #2: 60 Wall Ball Shots (20#/14#), then complete AMRAP of...

ian - avatar ian 24 Aug 2014 Hits:186 W.O.D.

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8/24/2014

8/24/2014

Open Gym 9am-12pm

ian - avatar ian 22 Aug 2014 Hits:66 W.O.D.

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8/23/2014

8/23/2014

CFMG Is Closed Today! Come join us at La Jolla Shores for a Beach WOD and Paleo Cook Out! Meet at the park at 10:30am (we will have a CFMG tent and table) WOD will take place on the beach at 10:45am Paleo Potluck to follow (please bring a dish to share; grill...

ian - avatar ian 22 Aug 2014 Hits:79 W.O.D.

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8/22/2014

8/22/2014

SWOD: Hatch Squat Program: Week 8, Day 2 Back Squat: 65%x5, 65%x5, 70%x5, 70%x5, 70%x5 Front Squat: 60%x5, 60%x5, 60%x5, 60%x5 WOD: 1/Arm KB Push-Press 1/Arm KB Row 1/Leg KB Static Lunge* -6 Minute AMRAP- *Add 1 rep per limb after every round (2,2,2; 3,3,3; 4,4,4…)   How To Analyze Which Of Your Lifts Need Attention Amazing Grace {youtube}0z_uKXkm_YA{/youtube}

ian - avatar ian 21 Aug 2014 Hits:101 W.O.D.

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8/21/2014

8/21/2014

WOD: 600m Run 21 Clean and Jerks (135#/95#) 400m Run 15 Clean and Jerks 200m Run 9 Clean and Jerks -For Time- Finisher: GHD Sit-Ups 20/20/20   Please join us for our Summertime Beach WOD and Paleo Potluck THIS Saturday, August 23rd at 10:30am.  Bring your family and friends! We would love to see everyone there! 7 Reasons Your Injury Is...

ian - avatar ian 20 Aug 2014 Hits:166 W.O.D.

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8/20/2014

8/20/2014

CrossFit Mission Gorge athlete Kirsten S., killing it on the C2B Pull-ups in the Advanced Division of the 2014 Left Coast Invitational.  Final results can be found here.   MWOD: A1) Keg Drill: 2 minutes x 2 sets A2) Shoulder Capsule Mobilization w/ KB: 1 min./arm x 2 sets WOD: 10 Deadlifts...

ian - avatar ian 19 Aug 2014 Hits:358 W.O.D.

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8/19/2014

8/19/2014

SWOD: Week 8, Day #1 Hatch Squat Program Back Squat: 65%x5, 70%x5, 75%x5, 80%x5 Front Squat: 60%x5, 65%x5, 65%x5, 65%x5 WOD: 7 Minute AMRAP 7 Thrusters (95#/65#) 21 Double Unders

ian - avatar ian 18 Aug 2014 Hits:198 W.O.D.

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