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The weekday Foundations Sessions happen next week. If you signed up you need to come :). We will meet Monday, Tuesday, and Thursday night from 6pm-7pm. We ask that you attend all three nights. We will NOT be holding our Saturday Foundations Session on Saturday June 30, we will be holding it the following Saturday July 7th from 11am-1pm.

 

Benchmark Friday!


Mobility:

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

A2) Shoulder distraction drill, 1 min each arm x 2 sets


WOD:

Fran

21 Thrusters (95#/65)

21 Pull-ups

15 Thrusters

15 Pull-ups

9 Thrusters

9 Pull-ups

-For time-

Compare to 1/28/1012


Kettlebell Lifting for Fitness Presented by KBCSD

We are proud to annouce that we will be hosting the Kettlebell Club of San Diego's first official Kettlebell Lifting for Fitness Seminar. Luis once put on a small seminar for the Coaches at CFMG and I walked away understanding so much more about how to move the kettlebell with efficiency and how to execute kettlebell movements properly during my workouts. I can only imagine how much more information participants will receive over the course of two days!

I personally sat down with Luis and discussed the needs of our CrossFitters when it comes to kettlebells. He and his partner Marty will be covering all of the lifts that we do in our program and many more. They will also be covering a topic that really isn't touched on very much, breathing! Luis and Marty have different types of breathing techniques that they will cover during this seminar.

There will be a test at the end of the second day, which I personally feel is an excellent idea. It is my understanding that this test will not be the most difficult but will test the knowledge that you have gained over the two day seminar. All participants that pass the test will receive an Official Certificate of Completion by the KBCSD.

I would really encourage all of you to look into this course as it will be beneficial for any and all levels of CrossFitters. -Ian


Did you know CFMG has a Referral Program?

Camille Leblanc-Bazinet does "Fran"

Josh Bridges does "Fran"


Mobility:

A1) Paleo Chair, 2 min x 2 sets

A2) Bully Stretch 1 min each arm x 2 sets


WOD:

200m run

20 Box Jumps (24”/20”)

15 Deadlifts (135#/95#)

Rest 1 minutes

-4 Rounds for time, including the rest periods-


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I wrote Going Rxd Doesn't Mean Sh*t probably over a year and a half ago. Since then it has been shared on the CrossFit Affiliate Blog and on many other Affiliate websites. I felt like this would be a good time to share this piece because I know many of our newer members have never had an opportunity to read my thoughts on going Rx. I also decided to go back through it and add a few more thoughts and ideas. Enjoy!


Going Rx Doesn't Mean Sh*t 2.0

By: Coach Ian J. McHugh

OK, now that I have your attention let’s discuss. Going Rx on a workout doesn’t mean sh*t if you are executing the movements incorrectly. Define incorrectly: not moving through the full range of motion, putting yourself into positions that will likely lead to injury, skipping reps, etc.

It is understandable if you are frustrated that you can’t use the Rx weight or execute a particular movement Rx. Use that as motivation to get better. Investing a little bit of your own time outside of the CrossFit classes to work on technique and/or weaknesses will go a long way.

You have to remember that 99% of CrossFit facilities, including CFMG, prescribe movements, weights, and WODs for CrossFitters who posses advanced skills and strength. We are not trying to be elitists, it's just easier to scale workouts down than it is to scale them up.

Let’s answer some FAQs regarding going Rx:

"Will I still have a good workout even if I have to use a lighter weight then what’s Rx?"

You may actually have a better workout. Not only will you be able to execute the movement safely and effectively, you will also be able to move through the full range of motion vs. moving incorrectly. Also, if it is truly a ”lighter weight”, then you should be able to ”blow the doors off” of the workout by getting more work done. I promise that even though you didn't Rx the WOD you'll still be “sizzling bacon” post workout as long as you moved with some intensity.


"Sizzling Bacon"


"How long until I can complete a workout RX?"

One of my favorites, right up there with ”will weightlifting make me big and bulky?” The answer to this question can be complex, but I’ll strive to simplify it by asking you a few questions. Realize this really all depends on the individual. How is your body responding to the current program you’re following? Are you gaining strength? Are you practicing what you’re weak at? Are you following some other program outside of CrossFit? Realize to answer to this question we have to look at a few other factors but it's all going to be relative.

Don't make it your goal to go Rx, make it your goal to move correctly. Overtime, again this is all relative, you will gain strength, muscle endurance, increased work-capacity, and will develop better movement patterns which will in turn allow you to get closer to going Rx. Keep this mantra in mind: "Form First!"

"I am a lot bigger than that smaller guy and he can go RX but I can’t, what’s up with that?"

Well simply put you could just be weaker, you probably don't possess the same level of work capacity, or you do not possess the same skills as that smaller guy. Not putting you down, just realize where you fall on the CrossFit strength/capacity/skill continuum and strive for improvement in all areas of fitness. PRACTICE!

A lot of experienced CrossFitters have developed some pretty amazing muscular endurance and work capacity. This muscular endurance and work capacity allows them to move weights and their own body-weight in conditioning workouts much faster and longer than most others who would normally be considered stronger. Try taking someone who's whole experience in the gym has been built around just strength training and match them up against an experienced CrossFitter in a conditioning WOD like the second workout from the 2012 CrossFit Open Sectional. Even if the experienced CrossFitter has a smaller 1RM snatch than the other person, I can almost garuntee the CrossFitter will come out on top due to their level of muscular endurance and work capacity. (This isn't a stab at people who focus on strength training and not conditioning Sealed, I'm just trying to prove a point.)


Chris Spealler = excellent strength to body-weight ratio!


"That weight is too heavy to be RX, right?"

As I stated earlier, we prescribe workouts for CrossFitters who posses advanced skills and strength. It’s OK that the weight may be too heavy for you, but remember there is probably someone who may be able to handle it. Just because you went Rx on one workout doesn’t mean you will be able to do all workouts RX.

It’s OK if you cannot go RX on a workout; I promise you will still have an awesome workout. It’s not the end of the world, just don’t be the one to push the envelope and do something stupid like not moving through the full range of motion, putting yourself into positions that will likely lead to injury, or skipping reps. I highly encourage everyone to seek the advice of their coach, as they should have a good idea of the best decision for you take make regarding whether or not you should go Rx.

3,2,1, GO!


SWOD:

Cleans 6/5/5/4/4 (try to beat the weight you made last week) then,


A1) Single arm unsupported DB/KB rows, 10 reps each side x 5 sets

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


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Notice how Ian hinges forward at his waist and that his knees are not locked out. He keeps his back flat and tries to pull the dumbbell up to his arm pit with his arm and back. What makes this an unsupported row is the fact that his other arm is not resting on a wall, his leg, etc. Just let your arm hang naturally and keep your core tight.

"Intensity"

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Simply put, intensity is determined by an athlete's power output or how much work he/she can complete in a certain amount of time, but keep in mind that intensity is all relative. Therefore, as long as YOU attack each workout with 100% of YOUR effort, you will be able to create some sort of positive physical or psychological change (assuming your training program is suitable, your form and technique is impeccable, and your recovery strategies are spot on.)

Here are a few pieces of suggested reading that will help you understand CrossFit Mission Gorge's and Crossfit's approach to getting you fit, how we define fitness, why we don't do "cardio," and why we try to keep our conditioning WODs short



 


Pre warm-up ice breaker:

Share with the class your very first job, your favorite color, and your worst lift.

 

SWOD:

Strict press 6/4/4/3/3


WOD:

Buy in: 800 m run

-3 rounds-

20 Push-ups

15 toes-to-bar

10 Jumping lunges

-For time-


Powerlifting meet at CF San Diego

RX Jump Rope Clinic at CF 619

The 5:30am now meets on Mondays starting today!

Who misses the beard!?!?!?


SWOD:

Front squats 7/5/5/4/4 (Start at 65% of your 1RM)


WOD:

AMRAP in 7 min

3 Power snatches (155#/115#)

6 Burpees

9 Pull-ups


Front Squats

Pyrros Dimas

Open Gym 9am-Noon

Oly. Club Noon-3pm


WOD:

3 clean and jerks (155#/115#)

9 burpees

6 clean and jerks

6 burpees

9 clean and jerks

3 burpees

-2 rounds for time-


Rest 3 min


2 mile run

-for time-


FREE Beginner WOD at 10am

10 PVC -or- Barbell Thrusters

5 Burpees

200m run

-AMRAP in 12 min-


Infant Swimming Resource: Mom Approved

Attack Your Weakness

Starting this coming Monday (6/18) we will begin holding another 5:30am CrossFit Class taught by Coach Hugs!

 

Benchmark Friday!

"Jason"

Jason Lewis
S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007.


100 Air squats

5 Muscle-ups (20  pull-ups)

75 Air squats

10 Muscle-ups (25 pull-ups)

50 Air squats

15 Muscle ups (30 pull-ups)

25 Air squats

20 Muscle-ups (35 pull-ups)

-for time-

 

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Page 124 of 178

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