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W.O.D.

Coach Dawn!


CrossFit Mission Gorge is set up for our Body Fat Testing at Fitness Wave San Diego for hydrostatic body fat testing (the dunk test) on Tuesday, October 9th from 6-8pm. Cost will be $40 for the test ($20 savings). Call (858.573.9283) or e-mail to set up your appointment and let them know that you are from CrossFit Mission Gorge!

Want to know what it's like to have yourself "dunked"? Check out the video HERE.


SWOD: Overhead squats 6/6/6/6/6  Then,

A1) Kettlebell swings 40 sec set x 4 sets (70#/53#)

Rest 20 sec.

A2) Sit-ups 40 sec set x 4 sets

Rest 20 sec

-Post total reps-


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CFMG has been invited to participate in the 2012 Rumble in Paradise at CrossFit Elysium on Dec 1 and2. If you've been thinking about competing this is the perfect event for first timers and even experienced competitors as there will be two different categories to compete in, intermediate and advanced.


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Mobility: Bottom up hamstring stretch 1 min each leg x 2 sets

SWOD:

A1) Strict Pull-ups, max unbroken reps x 4 sets (if you can do 10+ RX strict pull-ups, use a weighted vest)

A2) HSPU 5/5/5/5 (Practice kipping)

*WOD:

200m run

rest 1 min

100m run

rest 30 sec

-3 rounds for total time including the rest periods-

*Bring your own stopwatch to make timing the rest periods easier.


Starting Next Friday (10/12) we will begin holding CFMG's first mobility based class led by Coach Casey. Wouldn't it be great to attend a mobility class after a long week of training?!?!? Casey will be putting together mobility drills based on all the WODs we have completed earlier in the week. This class will be happening during the slot that is usually reserved for the 6pm CrossFit class. If you'd rather come in to complete the WOD you may do so as long as you don't interfere with the mobility class (Please speak with Casey prior to starting your WOD so you know exactly where the mobility class will be working). This is a trial period for the mobility class so nothing is set in stone at this point. The cost for the mobility class is included in your regular membership dues so come on in and become a Supple Leopard!




WOD:

-12 min AMRAP-

400m run

10 Toes-to-bar

15 Push-ups

Rest 5 min

-12 min AMRAP-

12 Deadlifts (135#/95#)

10 Hang power cleans (135#/95#)

8 Barbell Lunges, bar in front rack (135#/95#)

200 m run



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For the next few weeks Mondays will be a dedicated Olympic Weightlifting day at CFMG. We will be doing no conditioning on this day and if you skip because of that you truly will be missing out :). Your coaches may give you corrective exercises to fix any issues you are having with one of the Oly. Lifts so come ready to learn!

Skill:

Learn the Burgener Warm-up/Skill transfer exercises

With a PVC or barbbell:

Burgener Warm-up (3 reps of each):

  1. Down and up
  2. Elbows high and outside
  3. Muscle snatch
  4. Snatch lands
  5. Snatch drops

Skill Transfer exercises (3 reps of each):

  1. Snatch push-press (feet under hips)
  2. Overhead squat (feet in sqt. stance)
  3. Press under (feet in sqt. stance)
  4. Heaving snatch balance (feet in sat. stance)
  5. Snatch balance (feet start under hips)

SWOD:

“You Pick the Lift”

Snatch -or- Clean and Jerk 6/4/4/3/3/3/3

The first set of 6 reps should be relatively light but aim to make the set of 4 reps around 70% of your 1RM, add weight to the barbell as you move through the sets. Work on pulling yourself under the barbell in a full squat, even on your lighter sets. You goal should be to develop the correct movement pattern! You have plenty of time to finish your strength training so SIT DOWN and REST between sets.


History of Olympic Weightlifting

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Open Gym

9am-Noon

You know you've said it!


AMRAP in 6 min

5 Pull-ups

10 Air Squats

Rest 3 min

AMRAP in 6 min

10 box jumps (24”/20”)

3 wall climbs

Rest 3 min

AMRAP in 6 min

5 Deadlifts (225#/135#)

10 HR push-ups

Your score will = total reps completed. Bring a pen and paper. Sealed

Free Beginner WOD at 10am

10 Air Squats

10 Push-ups

5 Burpees

200m run

-AMRAP in 15 min-


Barbara and Darren at Half Dome. When's the last time you used your fitness outside of the gym?


WOD:

-5 rounds for time-

200m run

5 Squat cleans (135#/95#)

5 Shoulder-to-overhead (135#/95#)


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Mobility:

A1) Racked position mobility drill, 1 min each arm x 2 sets

A2) Bully stretch, 1 min each arm x 2 sets

SWOD: Take 20 min to reach a 1RM split jerk


Skinny Fat

Cooking a Breakfast Gallimaufry

 


Page 121 of 188

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