A+ R A-

W.O.D.

 

WOD:

"Fun with Helen"

400m Run

21 KB Swings (53#/35#)

12 Pull-ups

AMRAP in 20 min.


Free Beginner WOD at 10am today!

AMRAP (As Many Rounds As Possible) in 12 Minutes

10 Static lunges

10 Push-ups

10 Leg Lifts

200m Run

 

Just a "heads up" the shower room is out of order. We will have it up and running ASAP.

Leptin: Fat Loss for Smart People

Autumn Soups

No plans for NYE? Join us at the AC Lounge! More info HERE.

 

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SWOD: Snatch 4/4/4/4/4

We are going to be spending the next few weeks working on the snatch. You should be focusing more on your form and technique for the first week or two verse attempting a lift with a large amount of weight. The rep scheme posted above is more of a guideline. Those of you who are comfortable executing the snatch can follow it, those of you who are newer to this movement do not need to follow it exactly. Then,


B1) DB/KB Rows 10/10/10/10/10

B2) Handlift push-ups, Max. reps. in 30 seconds

Post heaviest set of rows and the lowest amount of reps completed for push-ups.

 

The Whole 30 and Depression

Reflections on Mirrors

CFMG has teamed up with some of your favorite companies. Click on any of the images below to start shopping!

Paleo Treats is offering 5% off your order to members and friends of CFMG!

 


Orders from Cavegirl Confections over $25 get a free 8oz jar of Vanilla-Coconut Almond butter


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SWOD:

Speed Squats, 3 reps x 10 sets (@50%-55% of 1 RM)

Try to rest no more than 30 seconds between sets. Then,

Weighted sit-ups 10/10/10/10/10


WOD:

AMRAP in 8 min

15 Burpees

10 Box Jumps (24"/20")

5 Dive-bombers

 

Be sure to take care of that special CrossFitter in your life this Holiday Season. Checkout the CrossFit Reebok Store!

How to Fuel for a Marathon

The Good, The Bad, and Well....The Ugly....

Christmas is coming! Don't forget about The 2011 CFMG Christmas Threesome Throw-down Potluck Extravaganza.


WOD:

Buy in: 800m run

5 Ground to overhead (155#/95#)

15 Toes to bar

10 Ground to overhead

10 Toes to bar

15 Ground to overhead

5 Toes to bar

Cash out: 800m run

-For time-


Rest approx. 5 min then,

30 Double unders (Sub. = 70 single unders)

20 Sit-ups

-4 Rounds for time-


Are you ignorant when it comes to the deadlift?

Different ways to get that barbell overhead

Running Technique

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SWOD:

Sled pulls across the gym x 5 sets (you pick the load)

Your slowest sled pull will get posted to the whiteboard.

We will set up the sled pulls as a relay. You'll want to rest at least 1.5 minutes between sets. Please try to stay in your lane.


WOD:

25 Pull-ups

30 Push-ups

25 Goblet Lunges (53#/35#)

-3 Rounds for time-

 

We are going to begin carrying products from Stronger Faster Healthier very soon, and we want to get a feel for what everyone would like to use, try, etc. Please take a look at the SFH product page and then respond to the Facebook post we started.

 

Prescribed Scaling for Women

Why Gluten Free Isn't Good Enough (part 2)

Sloppy Joes from Paleo Plan


SWOD:

A1) Ring Dips, Max reps in 15 sec. x 5 sets

A2) Strict Pull-ups, Max reps in 30 sec. x 5 sets

A3) Couch Stretch, 45 seconds each leg x 3 sets

Your reps on A1 and A2 do not have to be done "unbroken". You may also use any sort of grip you'd like for the strict pull-ups. Your Score will be the total reps of A1 + the total reps of A2. Checkout this video of the couch stretch at around 2:20.


WOD:

OTMEM (On The Minute Every Minute) for 7 minutes

15 Air Squats

10 KB Swings (53#/35#)

Max. Burpees for the remaining time in the minute

-Your score will be the total amount of burpees you finish over the course of the 7 minutes.-


"Competitor Finisher"

Start about 10 minutes after the WOD

15 Wall-Balls (20#/14#)

200m run

-5 rounds for time-


Are you interested in purchasing a CFMG Hoody? Please let us know by close of business today. Cost is $40+Tax. Thank you.


Ring Dips Explained

Strict Pull-ups

Flatulence: Foes and Fixes

Crazy Cravings

WOD

OPEN GYM from 10 am to 1 pm

Drop ins welcome for $5


Page 120 of 150

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7/26/2014

7/26/2014

SWOD: Hatch Squat Program Week #4, Day #1 Back Squat: 65%x8, 70%x8, 75%x8, 80%x8 Front Squat: 60%x5, 65%x5, 70%x5, 70%x5 Team WOD: 150 Med. Ball Cleans (20#/14#) -For Time- One partner works on the med ball cleans while one partner holds a plank position. Partners may only work on the reps if the other partner is...

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7/25/2014

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Congratulations to Shelby and John on the birth of our newest CFMG member, Aubrey Jean! She was born on Saturday, July 19th at 7:44 am and weighs 6 lbs., 10oz.  We are thrilled for you and can't wait to meet her! SWOD: Sumo Deadlifts 6/6/4/4/4 WOD: Min 1: 15 Thruster (95#/65#) Min 2:...

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7/24/2014

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Delly making 235# x 5 look easy!   WOD: AMRAP in 5 Minutes 400m Run Max Wall Balls (20#/14#) -Rest 1 Minute- AMRAP in 5 Minutes 400m Run Max KB Swings (70#/53#) -Rest 1 Minute- AMRAP in 5 Minutes 400m Run Max HSPU -Rest 1 Minute- AMRAP in 5 Minutes 400m Row Max Burpees   How The Paleolithic Diet Got Trendy Easiest Fridge...

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7/23/2014

7/23/2014

Congratulations to CFMGers Darren and Barbara on their engagement! SWOD: Hatch Squat Program Week #4, Day #1 Back Squat: 65%x8, 70%x8, 80%x6, 85%x6 Front Squat: 70%x5, 75%x5, 80%x5, 85%x5 Finisher: Barbell Roll-Outs: 10/10/10/10 {youtube}3pUiUufCzGI{/youtube}   How To Perfectly Load A Dishwasher New Whole 30 Program Rules: Welcome Back, Potatoes Competition Preparation: Don't Forget The Details

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7/22/2014

7/22/2014

SWOD: Strict Weighted Pull-Ups: max reps x 3 sets WOD: 15 V-Ups 10 Single Alternating Arm DB/KB Snatches + Overhead Static Lunge (53#/35#) 15 Push-Ups -3 Rounds for Time- (10 min cap) Post WOD: Muscle-Up Progressions   How Finalist Kacy Catanzaro Trained For "American Ninja Warrior" 5 Out Of The Box Ways To Make Your Child Listen Asian Cauliflower Fried Rice James...

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7/21/2014

7/21/2014

SWOD: 2014 LCI Individual Athlete Clean and Jerk Ladder 135#/85#145#/95#155#/105#165#/115#175#/125# (Advanced Athletes Start Here) 185#/135#195#/145#205#/155#215#/165#225#/175# 235#/185#245#/195#255#/205# “Competitors will attempt to complete two clean and jerks within 50 seconds. One point is awarded for the clean, and another for the jerk. Athletes can score up to 4 points at each station. There will be a...

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7/20/2014

7/20/2014

Open Gym 9am-Noon

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7/19/2014

7/19/2014

SWOD: Barbell Bent-Over Rows 12/12/12/12 WOD: 5 Deadlifts (245#/185#) 10 Bar Dips 15 Unbroken Double Unders -5 Rounds for Time- (10 minute cap)   Free Intro WOD at 10am Skill: Push-Jerk WOD: 6 Push-Jerks (45#) 8 Burpees 10 Static Lunges 12 Sit-Ups 200m Run -AMRAP in 15 Minutes-   {youtube}Rpd2Vam5JHw{/youtube} {youtube}OLyg_9iK7To{/youtube} Oven Roasted Tomatoes Should You Refrigerate Your Eggs?

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7/18/2014

7/18/2014

WOD: 6 Bar MUs (Sub = 6 CTB Pull-Ups) 8 Alternating Leg Pistols 10 Power Cleans (135#/95#) 200m Run -5 Rounds for Time-   C.J. Cummings, 14 Years Old, Is America's Next Great Weightlifter Paleo: Is It Right For Kids? {youtube}4NAKD-5c89Y&list=UUtcQ6TPwXAYgZ1Mcl3M1vng{/youtube}

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7/17/2014

7/17/2014

SWOD: Hatch Squat Program Back Squat: 60%x10, 65%x10, 70%x8, 75%x8 Front Squat: 60%x5, 65%x5, 70%x5, 70%x5 Finisher: Tabata V-Ups The Hatch Squat Program is a twelve week cycle CrossFit Mission Gorge began on July 1st that requires us to squat twice per week. The weights are all based on certain percentages of your current...

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7/16/2014

7/16/2014

  Mobility: A1) Couch Stretch; 1 min. each leg x 2 sets A2) Olympic Wall Squat with external rotation; 1 min each leg x 2 sets (To increase the aggressiveness of the stretch, pull down on your right instep with your left hand and slide your right foot toward your hip.  Use your...

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7/15/2014

7/15/2014

SWOD: Bench Press with accommodating resistance 5/5/5/5 WOD: Minute 1: 3 Rope Climbs Minute 2: 6 Single Arm Shoulder to Overhead (70#/53#) Minute 3: Suicide Run (worth three reps) Minute 4: Rest -5 rounds for total reps- {youtube}VIYYF_x89kA{/youtube} Let 'Em Eat Dirt How To Increase Your Pull-Up Power

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