A+ R A-

W.O.D.

The CFMG Olympic Weightlifting Club

If you are looking for help with your current Olympic weightlifting program or you just want more guidance and sport specific coaching, you should join this club. This Club will meet on Sundays from Noon- 2pm at CFMG, and is Coached by Coach Jesse Malcomb. Checkout Coach Jesse's training background and bio.:

Coach Jesse has been a competitive weightlifter for over 10 years, competing in multiple national championships and winning 5 state titles. Coach Jesse has studied and trained under legendary international-level weightlifting coaches including Dr. Mel Siff, Artie Dreshler, and David Miller. He has coached dozens of local, regional, and national level athletes in both Olympic Weightlifting and Powerlifting.

Certifications:
- USA Weightlifting (USAW) Club-Level Olympic Weightlifting Coach & Referee
- USA Powerlifting (USAPL) Senior National Level Powerlifting Coach & Referee
- CrossFit Level 1 (CF-L1) Trainer
- Supertraining Institute, Strength and Conditioning Certification

CFMG Oly. Weightlifting Club Cost: $40 for 4 sessions

-The Gym Will be closed this coming Monday 9/3 for Labor Day

-The AM vs PM Challenge WOD happens this coming Friday


SWOD: Back Squat 7/7/7/7/7 (Your first working set should be done at 55-60% of your 1 RM) then,

A1) Sled drag about 40m, you pick the weight x 4 sets

A2) Strict pull-ups, max reps x 4 sets

DO NOT leave sleds on the middle of the alleyway when you are done and watch for cars!


Dim lights Embed Embed this video on your site

Dim lights Embed Embed this video on your site

CrossFit Mission Gorge's Whole 30 Challenge

Starts on Monday, September 10th and ends on Wednesday, October 10th, 2012. Anyone who wants to participate is welcome, all that is required is a $10 "buy in" that goes toward the top male and female "winner" of the challenge after the 30 days.

The "winners" are not determined by weight-loss or body measurements, but rather by a points system, where each participant reports their points on a weekly basis, and improvement in performance via a "baseline" WOD tested at the beginning and again at the end of the 30 days.

Coach Dawn and Coach Betsy will host an optional 1.5 hour Nutrition Seminar on September 6th from 5:30-7pm, but this is not required. Cost is $40 for the seminar, but again, you do not need to attend to participate. Other options during the challenge will include: a grocery store tour ($10), a CFMG Whole 30 Cooking Class (price tbd), online accountability/support/coach accessibility (free), and a Whole 30 "progress check" meeting at the halfway point (free).

During the week of the Challenge Kickoff, a baseline WOD will be programmed for you to perform and record results and compare to at the end of the challenge. We are very excited to take this journey with you and can't wait to see your progress!

For more info Click HERE.


-The Gym Will be closed this coming Monday 9/3 for Labor Day

-The AM vs PM Challenge WOD happens this coming Friday

 



Mobility:

A1) Shoulder distraction drill, 1 min each arm x 2 sets

A2) Paleo Chair, accumulate 2 min x 1 set

SWOD: Bench Press 5/5/5/5/5

WOD:

40 sec KB Swings (53#/35#)

20 sec rest

40 sec sit-ups

20 sec rest

-4 rounds for total reps-


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


CrossFit Mission Gorge's Whole 30 Challenge

Starts on Monday, September 10th and ends on Wednesday, October 10th, 2012. Anyone who wants to participate is welcome, all that is required is a $10 "buy in" that goes toward the top male and female "winner" of the challenge after the 30 days.

The "winners" are not determined by weight-loss or body measurements, but rather by a points system, where each participant reports their points on a weekly basis, and improvement in performance via a "baseline" WOD tested at the beginning and again at the end of the 30 days.

Coach Dawn and Coach Betsy will host an optional 1.5 hour Nutrition Seminar on September 6th from 5:30-7pm, but this is not required. Cost is $40 for the seminar, but again, you do not need to attend to participate. Other options during the challenge will include: a grocery store tour ($10), a CFMG Whole 30 Cooking Class (price tbd), online accountability/support/coach accessibility (free), and a Whole 30 "progress check" meeting at the halfway point (free).

During the week of the Challenge Kickoff, a baseline WOD will be programmed for you to perform and record results and compare to at the end of the challenge. We are very excited to take this journey with you and can't wait to see your progress!

For more info on our Whole 30 Challenge please click HERE.

The Gym will be closed on Labor Day: Monday, Sept 3rd


 


WOD:

In teams of two:

Buy in: 400m run

-6 rounds-

10 Power cleans (115#/85#)

10 Burpees

Cash out: 400m run

-For time-


Both partners will complete the runs together. You can not start the rounds until both partners have returned from the run. While one partner is working on the power cleans and burpees the other partner is completing rounds of 5 pull-ups and 15 air squats. Partners must alternate each round. Time is over once both partners have crossed the finish line.


When to Breathe

Real Life Training and Eating

OPEN GYM 9am-Noon

 

WOD:

Buy in: 12 Wall climbs

800m run

30 KB SDHP (53#/35#)

40 Box Jumps (24”/20”)

50 Push-ups

800m run

-For time-


Dim lights Embed Embed this video on your site

Dim lights Embed Embed this video on your site


FREE Beginner WOD at 10am

AMRAP (As Many Rounds As Possible) in 15 min

5 Burpess

10 KB Swings

10 Sit-ups

15 Air squats

200m run


CrossFit Mission Gorge's Whole 30 Challenge

Starts on Monday, September 10th and ends on Wednesday, October 10th, 2012. Anyone who wants to participate is welcome, all that is required is a $10 "buy in" that goes toward the top male and female "winner" of the challenge after the 30 days.

The "winners" are not determined by weight-loss or body measurements, but rather by a points system, where each participant reports their points on a weekly basis, and improvement in performance via a "baseline" WOD tested at the beginning and again at the end of the 30 days.

Coach Dawn and Coach Betsy will host an optional 1.5 hour Nutrition Seminar on September 6th from 5:30-7pm, but this is not required. Cost is $40 for the seminar, but again, you do not need to attend to participate. Other options during the challenge will include: a grocery store tour ($10), a CFMG Whole 30 Cooking Class (price tbd), online accountability/support/coach accessibility (free), and a Whole 30 "progress check" meeting at the halfway point (free).

During the week of the Challenge Kickoff, a baseline WOD will be programmed for you to perform and record results and compare to at the end of the challenge. We are very excited to take this journey with you and can't wait to see your progress!


For more info on our Whole 30 Challenge please click HERE.



 

 

WOD:

Buy in: 1000m row

3 rounds for time

20 Goblet squats (70#/53#)

15 Swings (70#/53#)

10 toes-to-bar

 

4 Tips to Dramatically Improve Any Skill

C2 Rower: Excellence in Execution

Damper Settings

 

 







 

 

WOD:

“Tabata Time”

Station 1) Air squats

Rest 1 min

Station 2) Shuttle run (10m track)

Rest 1 min

Station 3) KB Swings (70#/53#)

Rest 1 min

Station 4) Wall ball shots (20#/14#)

Rest 1 min

Station 5) Row (for cals)

Rest 1 min

Station 6) Burpees

DONE!


Tabata Training

Zucchini Pesto Roll Ups


Pre WOD practice: Concept 2 rowing instruction and practice. You will see more rowing on Thursday and Friday.


500m row

-For time-


Dim lights Embed Embed this video on your site


AM vs PM Challenge WOD:

6 Strict pull-ups

8 HR push-ups

10 Jumping lunges

-AMRAP in 10 min-

Please post your score in reps completed. 1 round = 24 reps


Pull-up Mechanics

Roasted Portobello Mushrooms



Page 123 of 185

Latest W.O.D.

Prev Next

05/04/2015

05/04/2015

Mobility: A1) Shoulder Distraction; 1 minute on each arm x 2 sets A2) Olympic Wall Squat; accumulate 2 minutes x 2 sets WOD: “Nancy” 400m Run 15 Overhead Squats (95#) -5 Rounds For Time- Finisher: Tabata Sit-Ups (:20 Seconds of Max Effort Sit-Ups, :10 Seconds of Rest) Score = The lowest amount of reps completed in any 20 second...

ian - avatar ian 03 May 2015 Hits:65 W.O.D.

Read more

05/03/2015

Open Gym 9AM-Noon Team CFMG trains at 9:30AM   Upcoming Events At CrossFit Mission Gorge CFMG is hosting a Movement Rx seminar on Thursday, May 7th, from 6-8pm on Running and Single-Leg Performance! If you have pain or limitations with these movements, or want to improve your running speed and efficiency, as well as...

ian - avatar ian 28 Apr 2015 Hits:28 W.O.D.

Read more

05/02/2015

05/02/2015

SWOD: Clean with 3-second lift-off + Jerk with 3-second pause in split: 2@ 70%, 2@ 75%, 2 @ 80%, 2 @ 85% Emphasize leg drive and controlled bar path during the initial pull to above the knee while demonstrating balance and control with pause in split. WOD: In Teams of 2: 12-9-6-3 Reps Shoulder to Overhead...

ian - avatar ian 28 Apr 2015 Hits:42 W.O.D.

Read more

05/01/2015

05/01/2015

Hatch: Week #5 Day #2 Back Squat 6 reps @65% 6 reps @75% 6 reps @80% 6 reps @80% Front Squat 5 reps @60% 5 reps @65% 5 reps @70% 5 reps @70%   WOD: :30 Seconds of Max Squat Cleans (95#) :30 Seconds in Plank Hold :30 Seconds of Double Unders/Single Unders -5 Rounds for Total Squat Clean Reps- The True Meaning of Physical Therapy:...

ian - avatar ian 28 Apr 2015 Hits:78 W.O.D.

Read more

04/30/2015

04/30/2015

SWOD: Split Jerk 1 @ 95-100% x 4 sets WOD: 4 Rounds for Time; 1:00 Rest Between Rounds 7 Thrusters (135#/95#) 14 Toes to Bar 400m Run The Split Jerk's Not Simple, But It's Easy! The Hip And Athletic Performance Your CrossFit Gym Is Only As Scalable As It Feels 4 Ways To Know If Your Beef Is Grass-Fed Upcoming...

ian - avatar ian 28 Apr 2015 Hits:98 W.O.D.

Read more

04/29/2015

04/29/2015

Team CFMG trains tonight at 7PM SWOD: Hang Power Clean: 3 @ 70%, 3 @ 75%, 2 @ 80%, 2 @ 85% Clean-Grip Deadlift: 3 @ 75% x 4 Sets WOD: Rotate Stations: :20 Seconds Barbell Bicep Curls (45#/35#) :10 Seconds Rest :20 Seconds Ab-Mat Sit-Ups :10 Seconds Rest :20 Seconds KB Rows (53#/35#) :10 Seconds Rest -6 Rounds for Reps- ...

ian - avatar ian 28 Apr 2015 Hits:90 W.O.D.

Read more

4/28/2015

4/28/2015

Hatch: Week #5 Day #1 Back Squat 8 reps @65% 6 reps @75% 4 reps @85% 4 reps @90% Front Squat 5 reps @70% 4 reps @80% 3 reps @85% 3 reps @90% WOD: AMRAP in 5 Minutes Max Plate Burpees (15#) {youtube}FLK47s0h39E{/youtube} Upcoming Events At CrossFit Mission Gorge CFMG is hosting a Movement Rx seminar on Thursday, May 7th, from 6-8pm on Running and...

ian - avatar ian 27 Apr 2015 Hits:81 W.O.D.

Read more

4/27/2015

4/27/2015

Congratulations to everyone who competed this weekend in the 2015 Rumble in Paradise. Special congratulations to Coach Dan who finished 3rd and Jack who finished 2nd in the advanced category. SWOD: Strict press: 8 @75%, 6 @80%, 4 @85%, 3 @90% WOD: 2015 Masters Qualifier Event 4 21-15-9 reps for time of: Deadlifts (225#/155#) Box jump...

ian - avatar ian 26 Apr 2015 Hits:144 W.O.D.

Read more

04/26/2015

04/26/2015

Open Gym 9am-12pm

ian - avatar ian 25 Apr 2015 Hits:48 W.O.D.

Read more

04/25/2015

04/25/2015

Open Gym 8-10am

ian - avatar ian 24 Apr 2015 Hits:81 W.O.D.

Read more

04/24/2015

04/24/2015

Hatch Week 4, Day 2 SWOD: Back Squat: 8 Reps @ 65% of your 1RM 8 Reps @ 70% of your 1RM 8 Reps @ 75% of your 1RM 8 Reps @ 80% of your 1RM Front Squat: 5 Reps @ 60% of your 1RM 5 Reps @ 65% of your 1RM 5 Reps @ 70% of your 1RM 5...

ian - avatar ian 23 Apr 2015 Hits:96 W.O.D.

Read more

04/23/2015

04/23/2015

SWOD: Split Jerk 2/2/2/2/2/2 (Pause 2 Seconds in Split) WOD: A1) 100m Sprint A2) Recovery Jog 100m A3) Sled Drag Sprint 50m A4) 12 Weighted Sit-ups x 5 Sets Do The Math To Make The Most Of Micronutrients Points Of Stability The CrossFit Games And My Battle With Depression Below is a letter we wrote in 2013, with a few...

ian - avatar ian 22 Apr 2015 Hits:111 W.O.D.

Read more