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W.O.D.


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A Message From The Commandant of The Marine Corps


WOD:

2012 Northwest Regional WOD #1


-3 rounds for time-

10 OHS (135#/95#)

50 Double unders (sub = 100 single unders)

(12 min cap)

Rest 5 min

1 mile run

-for time-


The Overhead Squat Article

Optimizing the Overhead Squat

Overhead Squat Basics


-Don't forget about Coach Casey’s Goodbye Party. Please join us next Sunday (11/11) for brunch and cocktails at noon at The Range in Hillcrest to send him off right!


-If you are available on either 11/17 or 11/18 we could use a few more hands for a bit of Fall Cleaning. The biggest part of this project will be pulling out the mats, cleaning them, and also leveling off certain areas of the gym floor. We will be closed that weekend, but we will be providing lunch on both days for volunteers.


-Holiday Schedule for Veteran's Day: We will be only holding class at 8am and 10am on Monday Nov. 12. We ask that you allot about two hours for class that day since we will be completing "Murph". You will the option to complete the WOD individually or in teams.



Dim lights Embed Embed this video on your site

Dim lights Embed Embed this video on your site

Dim lights Embed Embed this video on your site


Mobility:

A1) Paleo Chair, accumulate 2 min x 2 sets

A2) Racked position mobility drill, 1 min each arm x 2 sets

WOD:

AMRAP in 8 min

1 Deadlift (135#/95#)

1 Power clean (135#/95#)

1 Shoulder to overhead (135#/95#)

2 Deadlift

2 Power clean

2 Shoulder to overhead

3 Deadlift

3 Power clean

3 Shoulder to overhead......

Continue this pattern for the entire WOD. Larger classes may run through this WOD in heats.

Finisher:

Tabata plank holds

20 seconds on

10 sesonds off

-8 Rounds, un-scored-


-The deadline to order from the J and J Grass Fed Beef CSA is tonight (11/7) at 11pm. Get your orders in ASAP! They will be delivering Wednesday 11/14. Go HERE to place your order.


-Don't forget about Coach Casey’s Goodbye Party. Please join us next Sunday (11/11) for brunch and cocktails at noon at The Range in Hillcrest to send him off right!


-If you are available on either 11/17 or 11/18 we could use a few more hands for a bit of Fall Cleaning. The biggest part of this project will be pulling out the mats, cleaning them, and also leveling off certain areas of the gym floor. We will be closed that weekend, but we will be providing lunch on both days for volunteers.


-Holiday Schedule for Veteran's Day: We will be only holding class at 8am and 10am on Monday Nov. 12. We ask that you allot about two hours for class that day since we will be completing "Murph". You will the option to complete the WOD individually or in teams.


CFMG is happy to announce that Coach Jake Merrell will begin coaching Saturday classes, 8am and 9am, starting Nov. 24th. We are very pleased to have Coach Jake aboard as one of our newest coaches. Here is a little background info about Jake:

As a Marine, you are expected and demanded to be an elite warrior.  But after back to back deployments and heavy training cycles, physical fitness took a back seat to my job and career as a Marine Helicopter Crew Chief. After returning from my second deployment, I topped the scales at 210lbs.  This was my wake up call.   My then soon-to-be wife has always been an avid runner and slowly started to reshape our fitness.  She introduced me to a “boot camp” style gym that we both loved, and we began to see results.  This worked for a while, but I hit a plateau and was stuck in a rut.  Amy found CrossFit while I was gone across country for 6 months of training and convinced me to try it out when I returned.  I was skeptical at first to say the least.  Long story short, I fell in love with CrossFit and dove in head first ever since!

CrossFit has changed my life in more ways than just the physical transformation.  The community and friendship forged through CF has impacted my life and made me a better person.  I was so blessed to make the 2012 Regionals as a Team Member for CrossFit Mission Gorge.  That experience stoked the fire and propelled me to start coaching.  I had completed my CrossFit Level 1 certificate nearly a year prior and wanted to use it spread my passion for CrossFit.  Through coaching, my goal is to spread the Sport of Fitness and help others to better their lives physically and mentally.

Education and Background:

  • Staff Sergeant, United States Marine Corps
  • Weapons and Tactics Crew Chief Instructor
  • Staff Noncommissioned Officer Career Course Class 1-12 honor graduate
  • 2012 CrossFit Games So. Cal. Regional Team Competitor


Mobility: Shoulder distraction drill, 1 min each arm x 2 sets


WOD:

50 Hand release push-ups

50 Air squats

200m run

40 Burpees

40 KB swings (70#/53#)

200m run

30 Box Jumps (24"/20")

30 Pull-ups

200m run

-For time-


Thinking About a Holiday Whole30? Think Twice.

The Seasonal Phenomenon That Is 'The Elastic Waistband'...

Starting this week we will begin enforcing our "late to class" policy. If you are ten or more minutes late for a class you will be asked to wait until the next class. You can avoid this by emailing, calling, and/or texting us ahead of time to let us know you'll be late. Without this sort of heads up you are just being rude, you miss out on a good chunk of the warm-up which usually includes movement instruction, and you force your coach to divide their attention between you and the members who showed up on time.


Interested in some extra endurance/running coaching? What about a few pointers on the Olympic Weightlifting movements? Be sure to checkout all our specialty classes. For all things personal training feel free to reach out to any of our coaches too.


Don't forget about Coach Casey’s Goodbye Party. Please join us next Sunday (11/11) for brunch and cocktails at noon at The Range in Hillcrest to send him off right!


If you are available on either 11/17 or 11/18 we could use a few more hands for a bit of Fall Cleaning. The biggest part of this project will be pulling out the mats, cleaning them, and also leveling off certain areas of the gym floor. We will be closed that weekend, but we will be providing lunch on both days for volunteers.



Holiday Schedule for Veteran's Day: We will be only holding class at 8am and 10am on Monday Nov. 12. We ask that you allot about two hours for class that day since we will be completing "Murph". You will the option to complete the WOD individually or in teams.


SWOD: Barbell strict press, 20 min to build up to a 1RM

Top 8 males/females will get their scores posted on the leader board


A1) Muscle-ups 3/3/3/3/3 -or- Belly to ring/bar pull-ups 5/5/5/5/5

A2) Weighted sit-ups 15/15/15/15/15


"I Thought I Was probably Going To Die"

Women Only?

Starting this week we will begin enforcing our "late to class" policy. If you are ten or more minutes late for a class you will be asked to wait until the next class. You can avoid this by emailing, calling, and/or texting us ahead of time to let us know you'll be late. Without this sort of heads up you are just being rude, you miss out on a good chunk of the warm-up which usually includes movement instruction, and you force your coach to divide their attention between you and the members who showed up on time.


Interested in some extra endurance/running coaching? What about a few pointers on the Olympic Weightlifting movements? Be sure to checkout all our specialty classes. For all things personal training feel free to reach out to any of our coaches too.


Don't forget about Coach Casey’s Goodbye Party. Please join us next Sunday (11/11) for brunch and cocktails at noon at The Range in Hillcrest to send him off right!


If you are available on either 11/17 or 11/18 we could use a few more hands for a bit of Fall Cleaning. The biggest part of this project will be pulling out the mats, cleaning them, and also leveling off certain areas of the gym floor. We will be closed that weekend, but we will be providing lunch on both days for volunteers.


SWOD: Back Squat 5/3/1 (75%/85%/95% of 1RM)


WOD: 30 Squat Cleans (225#/135#)

-for time-

(10 min cap)

Starting this week we will begin enforcing our "late to class" policy. If you are ten or more minutes late for a class you will be asked to wait until the next class. You can avoid this by emailing, calling, and/or texting us ahead of time to let us know you'll be late. Without this sort of heads up you are just being rude, you miss out on a good chunk of the warm-up which usually includes movement instruction, and you force your coach to divide their attention between you and the members who showed up on time.


Interested in some extra endurance/running coaching? What about a few pointers on the Olympic Weightlifting movements? Be sure to checkout all our specialty classes. For all things personal training feel free to reach out to any of our coaches too.


Don't forget about Coach Casey’s Goodbye Party. Please join us next Sunday (11/11) for brunch and cocktails at noon at The Range in Hillcrest to send him off right!


If you are available on either 11/17 or 11/18 we could use a few more hands for a bit of Fall Cleaning. The biggest part of this project will be pulling out the mats, cleaning them, and also leveling off certain areas of the gym floor. We will be closed that weekend, but we will be providing lunch on both days for volunteers.




SWOD: Snatch 6/4/4/4/3 (start at 65% of your 1RM and work your way up to a heavy set of 3 reps. Try to beat your set of 3 from last week.) We are encouraging you all to pull yourself into a full squat. Getting comfortable receiving the barbell in an overhead squat position is a very important skill to develop.

WOD:

AMRAP in 10 min

200m run

15 Burpees


I Feel Like I Just Started My Life

Cholesterol and Mental Health


Open Gym

9am-Noon

  • There will be no noon class today. Foundations will happen 11am-1pm though.
  • Starting next week we will begin enforcing our "late to class" policy. If you are ten or more minutes late for a class you will be asked to wait until the next class. You can avoid this by emailing, calling, and/or texting us ahead of time to let us know you'll be late. Without this sort of heads up you are just being rude, you miss out on a good chunk of the warm-up, and you force your coach to divide their attention between you and the members who showed up on time.
  • Interested in some extra endurance/running coaching? What about a few pointers on the Olympic Weightlifting movements? Be sure to checkout all our specialty class. For all things personal training feel free to reach out to any of our coaches too.
  • Don't forget about Coach Casey's Goodbye Party. Please join us next Sunday (11/11) for brunch and cocktails at noon at The Range in Hillcrest to send him off right!
  • If you are available on either 11/17 or 11/18 we could use a few more hands for a bit of fall cleaning. Our biggest part of this project will be pulling out the mats, cleaning them, and also leveling off certain areas of the gym floor. We will be closed that weekend, but we will be providing lunch on both days for volunteers.

That's one way to make your WOD more challenging


WOD:

In teams of two:

20 Power cleans (155#/105#)

30 Burpees

400m run

-5 rounds for time-


Partners will split reps and will run together. One partner will work at a time on the reps. For teams of three, add 10 reps to each movement and two people may work at a time.

Page 121 of 192

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