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)


Pre WOD:

A1) V-ups 10/10/10/10

A2) Plank hold, 60 seconds x 4 sets


WOD:

AMRAP in 10 min

10 Hang Cleans (135#/95#)

10 Bar facing burpees

200m run


Bar-facing Burpees

V-up Progression

The Whole9 Five Movement Series: Part 3

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)


 

SWOD:

Hang Snatch 4/4/4/4/4 then,

A1) DB or KB Bent over rows 10/10/10/10

A2) Ring Push-ups, max reps in 15 seconds x 4 sets

 

The CFMG Endurance Class meets today from 6-7pm


Hang Snatch

Mastering the Push-up

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

Page 120 of 169

Latest W.O.D.

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12/22/2014

12/22/2014

Please join us TONIGHT at 8pm for Yoga at CFMG.  It's FREE for all members! (Class regularly occurs on Wednesdays at 8pm, but we will be holding it tonight due to the Christmas Holiday) Bring a mat! SWOD: Front Squat: Build up to a 5RM Back Squat: 5/5/5/5 (3 second pause at...

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12/21/2014

12/21/2014

CFMG Yoga 8am (Bring a mat!)   Open Gym 9am-12pm

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12/20/2014

12/20/2014

9am CFMG Ugly Sweater WOD at 9am and Holiday Paleo Potluck (All classes are cancelled today...come to our Holiday Team WOD/Party instead! Bring your friends and family!) Teams of 4 Buy in: 90 Wall Balls (20#/14#) 90 Chest to Bar Pull Ups Then, immediately into: (2 team members complete "Couplet #1" while...

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12/19/2014

12/19/2014

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ian - avatar ian 14 Dec 2014 Hits:128 W.O.D.

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12/18/2014

12/18/2014

SWOD Back Squat: 2 reps x 8 sets (Pause at bottom for 3 seconds and then explode out of bottom! Use a partner to count.) Front Squat: 2/2/2/2 (Start with the bar in the bottom position. You will have to set the bar up inside of the power rack.) WOD 10 Barbell Front Rack...

ian - avatar ian 14 Dec 2014 Hits:129 W.O.D.

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12/17/2014

12/17/2014

SWOD Push-Press: 2/2/2/2 Bi-Lateral DB Rows: 12/12/10/10 WOD Max Reps in 4 Minutes: Turkish Get-Up (Alternating Sides)
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12/16/2014

12/16/2014

WOD Buy In: 1K Row -5 Rounds- 8 Power Cleans (135#/95) 30 Double Unders (Sub = 60 Singles) 8 Pistols Cash Out: 200m KB Farmers Carry (53#/35#) -For Time- Finisher: Partner Med Ball GHD Sit-ups 10/10/10/10   Chicken BLT Salad Laird Hamilton's Fitness Laws The Problem Isn't Getting Rid of Teachers, It's Keeping Them Are You Eating Right For Your Goals? Happy December! Do...

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12/15/2014

12/15/2014

SWOD Back Squat: Work up to a 2RM (If you feel like you can achieve a new 1RM, do it. Stop if you fail.) OR: 5/5/5/5 Front Squat: 2/2/2/2 (HEAVY!) OR: 5/5/5/5 WOD 3 Rounds for Time: 15 Thrusters (95#/65#) 12 Toes to Bar 10 Box Jumps (30"/24") (15 Minute Time Cap) {youtube}hLA-MVS025Y{/youtube} Paleo or Whole 30? Which is Better? The Whole9 Holiday Gift...

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12/14/2014

12/14/2014

CFMG Yoga (Free! Bring a mat) at 8am Open Gym 9am-12pm

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12/13/2014

12/13/2014

WOD: In teams of 2 20 Wall Climbs 40 Calorie Row 60 Box Jumps (24") 80 Pull-Ups 100 Air Squats -For Time- Partners may split the reps however they would like. One partner must hold a (275#/225#) deadlift before the other partner may begin working. 5 CrossFit Myths: Fact Vs. Fiction Songs We Love 2014 Endurance Training Influences Gene...

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12/12/2014

12/12/2014

  Mobility: Roll Sub Scap and Pecs for 4:00 A1) Hip Opener Stretch 2:00 x 2 A2) Couch Stretch 1:00/side x 2 WOD: 20 Minute EMOM Even: 2 Power Snatches, 2 Overhead Squats (you pick the weight) Odd: 8 Toes to Bar, 4 Jumping Lunges Score = Total Successful Rounds {youtube}Nz4h_05S2XA{/youtube} What The CrossFit Games 2015 Changes Mean...

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12/11/2014

12/11/2014

SWOD: Back squat 3 reps x 8 sets (Pick one weight that you can move explosively, about 50% of your 1RM. Rest exactly 60 seconds between sets.) Front squat 3/3/3/3 (These are tempo squats, 3:1:1. 3 seconds to get to bottom, 1 second in the bottom, and 1 second up. ...

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