A+ R A-

W.O.D.

SWOD

Deadlift 2/2/1/1/1

(keep your back flat an injury is not worth it a PR)

WOD

9 Strict Pull-ups

12 Burpees

15 Push Press (95#/65#)

200M Run

3 Rnds

 

**Competitor Finisher**

10 Pistols- 10 total

25 Double Unders

5 Rnds

Mark Ripp on the Deadlift

CF is Blowing Up

 

 

No Open Gym today. See you all tomorrow!

Normal Class Schedule Today. There is no Open Gym tomorrow.


WOD:

AMRAP in 5 min.

30 Overhead squats (75#/45#)

15 Chest-to-bar


Rest 5 min.


2 Ground-to-overhead (155#/95#)

10 Box jumps (24"/20")

4 Ground-to-overhead

15 Box jumps

6 Ground-to-overhead

20 Box jumps

8 Ground-to-overhead

25 Box jumps

-For time-


Competitor Finisher

Start this Finisher ~10 after the WOD Posted Above

600m run

Max Handstand Push-ups

-2 rounds-

*For the HSPU you should use two 25# plates with an AbMat in the middle. Similar to the 2011 Regional set-up.

*For those of you who are competing this coming year in the CF Open Sectional, you will occasionally see us prescribe these "Competitor Finishers". These can/will be done on your own, and we are trying to set these up so you don't interfere with the next class. For these "Competitor Finishers" you should not be scaling the loads or the movements, as you will not be able to scale during the CF Open Sectional.


Free Beginner WOD at 10am today

AMRAP (As Many Rounds/Reps As Possible) in 12 min

10 Kettlebell swings

10 Sit-ups

200m run


We are only holding a 10am and Noon class today. The gym will be open between those classes too.


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SWOD: Front Squat 4/4/4/4/4

(You should be aiming to front squat at 85% or more of your 1 rep max)


WOD:

1000m row

-For time-

 

Just a reminder, from now until Christmas you can buy Massage Gift Certificates for the Athletes you love at an awesome rate. ONLY $45 for 60 min or $65 for 90 min! Cash or Check only for this deal please. Contact Shedara for more info.

More rowing videos


 

Happy Thanksgiving

At Home WOD

25 Push-ups

Run 50m

25 Air squats

Run 50m

20 Push-ups

Run 50m

20 Air squats

Run 50m

15 Push-ups

Run 50m

15 Air squats

Run 50m

10 Push-ups

Run 50m

10 Air squats

Run 50m

5 Push-ups

Run 50m

5 Air squats

Run 50m

-For time-


Post your time and a picture to Facebook.

 

WOD:

12 Muscle-ups (sub. = 35 pull-ups)

20 Front Squats (135#/85#)

25 Hang power cleans (135#/85#)

30 Jump Lunges

40 Sit-ups

50 Double Unders

-2 Rounds for time-

(30 min cap on today's WOD)


CFMG's Thanksgiving Schedule

Wednesday Nov. 23 = No 7pm class

Thursday Nov. 24 = No Classes

Friday Nov. 25 = 10am and Noon Only

Satuday Nov. 26 = Normal Schedule

Sunday Nov 27 = No Open Gym


Finding Motivation

How Can I Really Change for the Better?

Notice how Coach Ian maintains the same back angle throughout the whole movement.

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SWOD:

A1) Bilateral DB/KB Rows 10/10/10/10/10

A2) Toes-to-bar, max. reps in 30 sec. x 4 sets


WOD:

AMRAP in 10 min

15 Burpees

25 Swings (53#/35)

200m run


Our very own Massage Therapist, Shedara Gibson, is now taking appointments for the week after Thanksgiving! She also has gift certificates now on sale for the holidays! From now until Christmas buy gift certificates for the Athletes you love at an awesome rate - ONLY $45 for 60 min and $65 for 90 min!!! Cash or Check only for this deal please. Please contact Shedara for more info.

Shedara's Website


Happy Whole9 Thanksgiving

CFMG's Thanksgiving Schedule

Wednesday Nov. 23 = No 7pm class

Thursday Nov. 24 = No Classes

Friday Nov. 25 = 10am and Noon Only

Satuday Nov. 26 = Normal Schedule

Sunday Nov 27 = No Open Gym


SWOD: Deadlift 4/4/2/2/2

(You should be aiming to hit above 90% of your 1 RM on the first set of 2 reps)


WOD:

Tabata Air Squats

rest 2 min

Tabata Push-ups

Tabata is a 4 minute drill consisting of 20 seconds of max. effort for a particular movement (see above) followed by 10 seconds of rest. Your score will be the lowest amount of reps you complete within any 20 second period.


Competitor Finisher:

Complete this 5 minutes after the WOD above

100 Double Unders

20 Pull-ups

-2 Rounds for time-

*For those of you who are competing this coming year in the CF Open Sectional, you will occasionally see us prescribe these "Competitor Finishers". These can/will be done on your own, and we are trying to set these up so you don't interfere with the next class. For these "Competitor Finishers" you should not be scaling the loads or the movements, as you will not be able to scale during the CF Open Sectional.


"Eggs in a Nest" (courtesy of PaleoFood.com)

This simple variation on baked eggs seems like something kids would get a kick out of because it looks like an egg in a nest when done. They're quick and easy to make but require 1 cup ramekins or other small oven safe dishes to bake the eggs in.

For each nest:

2 green onions

1 egg

olive oil or other fat to grease dish with

salt and pepper

1/2 chopped tomato

Directions:

Preheat oven to 350. Grease dish generously, add salt and pepper to taste and set aside. Cut the whites off the green onions, set the green tops aside. Chop the whites. Saute' the green tops and chopped whites in a small amount of oil or in a non-stick pan until wilted. (Alternately, you can put the green onions in a microwave safe dish and microwave for 30 seconds or so, depending on your machine, until the onions are wilted.) Place the onions in the ramikin and make a hole in the center to form the "nest". Break egg into the hole. If desired, add a little oil on top to keep the top of the egg from drying out. Place cup in a shallow baking pan filled 1/2 inch deep with water. Bake for 15 minutes or until top of egg is opaque and firm looking. Garnish with tomato and enjoy.

Variations: Place a lightly cooked slice of bacon in the bottom of the cup before filling with onion. Use other slightly cooked veggies to make the nest, such as spinach or curried onions, tomatoes and okra.


Thanksgiving Schedule:

  • Wednesday Nov. 23 = No 7pm class
  • Thursday Nov. 24 = No Classes
  • Friday Nov. 25 = 10am and Noon Only
  • Satuday Nov. 26 = Normal Schedule
  • Sunday Nov 27 = No Open Gym

 

24 Hour WOD at CFMG for Toys for Tots

Metabolic Conditioning

Tabata Air Squats

Page 125 of 153

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8/22/2014

8/22/2014

SWOD: Hatch Squat Program: Week 8, Day 2 Back Squat: 65%x5, 65%x5, 70%x5, 70%x5, 70%x5 Front Squat: 60%x5, 60%x5, 60%x5, 60%x5 WOD: 1/Arm KB Push-Press 1/Arm KB Row 1/Leg KB Static Lunge* -6 Minute AMRAP- *Add 1 rep per limb after every round (2,2,2; 3,3,3; 4,4,4…)   How To Analyze Which Of Your Lifts Need Attention Amazing Grace {youtube}0z_uKXkm_YA{/youtube}

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8/21/2014

8/21/2014

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8/20/2014

8/20/2014

CrossFit Mission Gorge athlete Kirsten S., killing it on the C2B Pull-ups in the Advanced Division of the 2014 Left Coast Invitational.  Final results can be found here.   MWOD: A1) Keg Drill: 2 minutes x 2 sets A2) Shoulder Capsule Mobilization w/ KB: 1 min./arm x 2 sets WOD: 10 Deadlifts...

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8/19/2014

8/19/2014

SWOD: Week 8, Day #1 Hatch Squat Program Back Squat: 65%x5, 70%x5, 75%x5, 80%x5 Front Squat: 60%x5, 65%x5, 65%x5, 65%x5 WOD: 7 Minute AMRAP 7 Thrusters (95#/65#) 21 Double Unders

ian - avatar ian 18 Aug 2014 Hits:144 W.O.D.

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8/18/2014

Today, there will be Open Gym from 6:30am-12pm.  We will then continue a regular schedule for the day, beginning with the Noon class.   Skill: Work on the muscle-up progression or practice your strict muscle-ups. WOD: 400m Run 14 Toes-to-Bar 12 Burpees 10 Pistol Squats -5 Rounds for Time-

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8/17/2014

8/17/2014

CrossFit Mission Gorge will be closed this weekend, August 16th and 17th, due to The 5th Annual 2014 Left Coast Invitational at San Diego State University.  Please come to the turf field PG-620 at San Diego State University to support CrossFit Mission Gorge and cheer on your athletes! The schedule,...

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8/16/2014

8/16/2014

CrossFit Mission Gorge will be closed this weekend, August 16th and 17th, due to The 5th Annual 2014 Left Coast Invitational at San Diego State University.  Please come to the turf field PG-620 at San Diego State University to support CrossFit Mission Gorge and cheer on your athletes! The schedule,...

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8/15/2014

8/15/2014

The Noon class will have a special warm-up tomorrow…helping us load the truck with equipment for the 2014 Left Coast Invitational! Please come help if you love and support your gym! Note: CrossFit Mission Gorge will be closed this weekend, August 16th and 17th, due to The 5th Annual Left...

ian - avatar ian 14 Aug 2014 Hits:130 W.O.D.

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8/14/2014

8/14/2014

Look who came into town for a visit! CFMG OG Andy A is back in town to participate in the 2014 Left Coast Invitational, and we can't wait to watch him compete on Saturday! SWOD: Week 7 Day #2 Hatch Squat Program Back Squat: 70%x4, 75%x4, 80%x4, 85%x4 Front Squat: 60%x5, 65%x5, 70%x5,...

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8/13/2014

8/13/2014

Attention LCI Competitors! We will be hosting a CFMG Competitor meeting in the gym tomorrow evening, Wednesday, August 13th, at 7pm. Coach Betsy and Coach Ian want to give you a little love, a lotta pep talk, and answer any questions you may have. Thank you for putting yourself out...

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8/12/2014

8/12/2014

It's that time again! Please fill out a survey for your coach(es) and let us know how we are doing! Coach Ian Coach Betsy Coach Tami Coach Kelly Coach Lindsay Coach James Coach Eric SWOD: Week 7 Day #1 Hatch Squat Program Back Squat: 70%x5, 80%x5, 85%x2, 90%x3, 100%x1 Front Squat: 65%x5, 75%x4, 80%x4, 85%x4 Finisher: 20 sec. Sit-Ups 10 sec....

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8/11/2014

8/11/2014

Today, Monday Aug. 11, the 7pm class will be canceled due to a LCI Staff meeting. Interested in volunteering? We need a few motivated people for our equipment crew. You will help set-up, tear down, and move equipment throughout the day. We will comp you a month at CFMG and provide...

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