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W.O.D.

The CFMG Olympic Weightlifting Club meets every Sunday, Noon-3pm


Mobility:

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

A2) Accumulate 1 min in a Paleo chair x 3 sets


SWOD:

Cleans 6/6/5/5/4 (your first set should be at about 60% or more of your 1RM) then,

Strict press 6/4/4/3/3 (your first set should be at about 55% or more of your 1RM)


Perfect Form and Intensity

30 Seconds to Leanness

Shower room is open again!!!!

 

CrossFit Mission Gorge Endurance meets tonight 6pm-7pm. Come get your run on!


SWOD:

A1) DB/KB alternating snatches 10/10/10/10

A2) *HSPU 8/8/8/8 -or- Inverted plyo box push-ups 8/8/8/8

*If you can not execute the HSPU unbroken please do the inverted push-ups. Watch the viedo below to see how you can stack Abmats to help you work partial ROM. Please use spotters! If you normally "slam" into the wall while getting into your HSPU please go outside and use the cinder-block wall that makes up our building. Putting holes in our walls = not cool :)

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WOD:

AMRAP in 6 min

7 Power snatches (95#/65#)

21 Double Unders (Sub = 51 single unders)


Grilled Eggs w/ Mexican Chorizo

The Paleo Diet and CrossFit: A Match Made in Heaven?

WORLD RECORD Highest Standing Jump



Jeremy and Amanda knocking out sandbag thrusters during our beach WOD!


*SWOD:

A1) Front Squats 8/6/6/5/5 (start at about 60% of your 1RM)

A2) Strict Push-ups 15/15/15/15

(*You'll have about 25 min. for the SWOD. Try to sit down when you are resting to keep your legs as fresh as possible)


WOD:

45 seconds: Air squats

15 seconds: REST

45 seconds: Sit-ups

15 seconds: REST

45 seconds: KB Swings (53#/35#)

15 seconds: REST

-2 Rounds for total reps-


Checkout the Media page on the LCI website. BTW, we need judges!

How to Stay on a Roll

How I Really Train

 

OPEN GYM: 9am-Noon

Olympic Weightlifting Club: Noon-3pm

No Classes at CFMG today. Join us for our Beach WODs/Potluck Cookout!

We will be holding this event on Mission Beach near life guard tower 13.  Just south of The Wave House .

Beach WODs

All WODs today are partner WODs.


WOD #1

800m Beach Run

60 Sandbag Thrusters

100 Sit-ups

60 Push-ups

800m Beach Run

-2 Rounds for time-

Partners will run together and share the reps. Partner may not start working on the reps until both partners have finished the run. Time is called once the last partner has crossed the finish line. If in a group of three add 25 reps to each, and two people may work at a time.


WOD #2

7 Burpees

Run to water and fully submerge yourself -or- Run 100m

7 Burpees

-AMRAP in 10 min-

Partners will alternate every round, i.e. one partner completes a round then the other partner completes a round. If in a group of three two people may be working at a time.


Game

Flag Football!!!!


Please join us this Saturday for CFMG's Beach WOD/Potluck!!!!

No Classes this Saturday.

 

WOD:

"Wittman"

Jeremiah Wittman

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, MT, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, CO, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan.

He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.


15 KB Swings (53#/35#)

15 Power Cleans (95#/65#)

15 Box Jumps (24"/20")

-7 Rounds for time-

(22 Min cap)

The 22 min cap will be strictly enforced today because we will have to run heats for some of our classes. Also, be prepared to share your plyo. box. We have more boxes on the way, they just aren't ready yet :). Thanks for your cooperation, and GOOD LUCK!


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Be sure to checkout the newest CrossFit Shoe, the Nano 2.0

The 7 Most Common Reactions to Your High-Fat Diet (and How to Respond)

Too Easy Chicken Adobo and Roasted Greens w/ Beets and Garlic



SWOD: Overhead Squat, take 20 minutes to build up to a 1RM,. Then,


A1) Max toes-to-bar in 30 sec. x 4 sets

Rest 30 seconds

A2) Max ring dips in 30 sec. x 4 sets

Rest 30 seconds


If you get in early please spend some time mobilizing so you are ready to execute overhead squats with correct positioning. Here are some videos to help guide you:

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We need judges and volunteers for the 2012 Left Coast Invitational, preferably for both Saturday and Sunday. We are looking for people who have about one year of CrossFit training. A CrossFit Level 1 cert. isn't required, but doesn't hurt. Please email us if you would like to volunteer: This e-mail address is being protected from spambots. You need JavaScript enabled to view it . Judges and volunteers will receive a 2012 LCI T-shirt and we will be providing food throughout the day. Plus you get a front row seat to all the action!

Please join us this Saturday for CFMG's Beach WOD/Potluck!!!!

No Classes this Saturday.

SWOD: Take 20 minutes to build up to a 1RM Hang Snatch. Then,


A1) Weighted Sit-ups 15/15/15

A2) GHD hip and back extension 15/15/15


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Fast forward to 1:55 to see the hip and back extension


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Watch how focused she gets during her set-up. That's 268# in case you couldn't figure it out.


The Penner Family

Swimming Pool Chemicals, Washing Veggies, and Carb Blockers



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