A+ R A-

W.O.D.

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

 

 

OPEN GYM!

10am-1pm



WOD:

10 Overhead squats (115#/85#)

15 Toes-to-bar

20 Double unders

200m run

-4 rounds for time-


FREE Beginner WOD at 10am

10 Sit-ups

10 KB Swings

10 Push-ups

10 Air Squats

-AMRAP in 10 min-


Ego vs. Integrity

"The Pill"


SWOD: Cleans 3/3/3/3/3 (@80% or more of your 1 RM)


WOD:

Buy in: 10 Ring Muscle-ups (sub = 25 pull-ups)

100 Push-press (75#/45#)

1000m Run

Cash out: 10 Ring Muscle-ups (sub= 25 pull-ups)

-For time-


Just a reminder for our newer members who haven't been through our Foundations Course, we will be meeting this coming week. The Foundations Course schedule and info can be found HERE.


Page 121 of 157

Latest W.O.D.

Prev Next

9/20/2014

9/20/2014

Hatch Squat Program: Week 12, Day #2 Back Squat: 60%x5, 70%x5, 75%x5, 75%x5 Front Squat: 60%x5, 70%x5, 75%x5   WOD: For Time: 6-5-4-3-2-1 Push Jerk (185#/125#) Front Squat (185#/125#) *3 burpee penalty every time the bar is dropped   {youtube}V5mGITJ2t5Y{/youtube} An Orangutan Learns To Fish Injury And Opportunity

ian - avatar ian 18 Sep 2014 Hits:50 W.O.D.

Read more

9/19/2014

9/19/2014

Partner WOD: 7 Rounds for Time: 14 Handstand Push-Ups 14 Thrusters (135#) 14 Knees-to-Elbows 14 Deadlifts (245#) 14 Burpees 14 KB Swings (70#) 14 Pull-Ups Partner A will complete 7 reps of a movement, and then Partner B will do 7 reps of the same movement. Partners will move from one movement to the next.   {youtube}umm1T5_ptaQ{/youtube}   Vietnamese Inspired Chicken And...

ian - avatar ian 18 Sep 2014 Hits:107 W.O.D.

Read more

9/18/2014

9/18/2014

WOD: Buy in: 800m Run 21 Double Unders 7 Hang Power Snatches (95#/65#) -7 Rounds for Time- Cash Out: 800m Run How Everything We Tell Ourselves About How Busy We Are Is A Lie A History Of The Primal Movement Movement As Animation: Teaching CrossFit "By The Numbers" The topic of our second FREE CFMG 101 Session on Saturday...

ian - avatar ian 16 Sep 2014 Hits:62 W.O.D.

Read more

9/17/2014

9/17/2014

Mobility: A1) Hip Capsule, external rotation, 1 min each side x 2 sets A2) Super Front Rack Stretch, 1 min each side x 2 sets WOD: AMRAP in 7 minutes: 8 Front Rack Static Lunges (135#/95#) 12 Sit-Ups 16 Double Unders Rest 2 Minutes AMRAP in 7 minutes: 200m Run 10 KB Ground to Overhead (53#/35#) The topic of...

ian - avatar ian 16 Sep 2014 Hits:170 W.O.D.

Read more

9/16/2014

9/16/2014

WOD: Hatch Squat Program: Week 12, Day #1 Back Squat: 60%x5, 70%x5, 75%x5, 75%x5 Front Squat: 65%x5, 70%x5, 75%x5 A1) Seated Box Jumps 5/5/5/5 A2) Parallette L-Sits x 4 sets {youtube}2kMkNFRbLJQ{/youtube} {youtube}UUtcQ6TPwXAYgZ1Mcl3M1vng{/youtube} Make Your Own Luck   The topic of our second FREE CFMG 101 Session on Saturday September 27th from 10am-12pm is going to be…Kipping and Butterfly Pull-ups!...

ian - avatar ian 15 Sep 2014 Hits:82 W.O.D.

Read more

9/15/2014

9/15/2014

What a fine looking group of athletes from this Saturday's FREE CFMG 101 Session: The Snatch!  Stay tuned this week for more details on our next FREE CFMG 101 Session, Saturday, September 27th at 10am.   WOD: Buy In: 2k Row 9 Toes-to-Bar 6 Power Cleans (135#/95#) 3 Wall Climbs -6 Rounds for Time- Run A Mile Race...

ian - avatar ian 14 Sep 2014 Hits:100 W.O.D.

Read more

9/14/2014

9/14/2014

Open Gym 9am-12pm  

ian - avatar ian 13 Sep 2014 Hits:48 W.O.D.

Read more

9/13/2014

9/13/2014

Partner WOD: In teams of 4: Partners A|B, then partners C|D perform: 2 minutes of barbell hang to overhead Each pair selects one weight to use. Weights cannot be changed. Barbell may not touch the ground. Team may hold the bar during transitions. Weights to be used: (2) 45# plates (4) 25# plates (4) 10# plates Rest 5 Minutes (Breakdown...

ian - avatar ian 12 Sep 2014 Hits:114 W.O.D.

Read more

9/12/2014

9/12/2014

SWOD: Hatch Squat Program: Week 11, Day #2 Back Squat: 60%x5, 65%x5, 70%x5, 70%x5 Front Squat: 60%x5, 70%x5, 75%x5, 80%x4 SWOD: A1) Weighted Pull-Ups, max reps x 3 sets A2) Single Arm Push Press: 10/10/10 (each arm)   Limit Kids To 45 Minutes On Screens 12 Signs You Need To Eat More Protein Coach, I Can't Do Pull Ups: 7...

ian - avatar ian 11 Sep 2014 Hits:170 W.O.D.

Read more

9/11/2014

9/11/2014

WOD: 800m Run 20 Deadlifts (275#/165#) 600m Run 15 Deadlifts 400m Run 10 Deadlifts 200m Run 5 Deadlifts -For Time- Finisher: Ring Dips: 10-15 reps x 4 sets {youtube}ybIjnBFpZFQ{/youtube} With World Trade Center Largely Rebuilt, New York Marks September 11th Desert Ninjas

ian - avatar ian 10 Sep 2014 Hits:141 W.O.D.

Read more

9/10/2014

9/10/2014

  WOD: 50 Wall Balls (20#/14#) 40 Push-Ups 30 Box Jumps (24”/20”) 20 Pull-Ups 10 HSPU 10 HSPU 20 Pull-Ups 30 Box Jumps (24’/20”) 40 Push-Ups 50 Wall Balls (20#/14#) -For Time- Finisher: GHD Sit-Ups 15/15/15/15 {youtube}YdBSefJNbB8{/youtube} {youtube}0hHkafYHamQ{/youtube} Fixing Neck Position And Forward Head Posture

ian - avatar ian 09 Sep 2014 Hits:126 W.O.D.

Read more

9/9/2014

9/9/2014

Mobility: A1) Olympic Wall Squat, accumulate 2 minutes x 2 sets A2) Couch Stretch, 1 min each leg x 2 sets SWOD: Hatch Squat Program: Week 11, Day #1 Back Squat: 60%x5, 70%x3, 80%x2, 90%x2, 95%1, 103%x1 Front Squat: 60%x5, 70%x5, 75%x5, 75%x5 {youtube}PLdWvFCOAvyr2huhwalrhYejqsWCJwT2du{/youtube} America Needs A Playtime Intervention Are Smartphones Disrupting Your Sleep?

ian - avatar ian 06 Sep 2014 Hits:180 W.O.D.

Read more