A+ R A-

W.O.D.

WOD

Work up to 80-90% of your 1 RM Max Thurster

Use this as time to mobilize and feel a heavier weight then you will be using in the WOD

WOD

"Fran"

21-15-9

Thrusters (95#/65#)

Pull ups

 

Spealler on Fran

Heather B on Fran

 

10 AM WOD

200 M Run

10 Burpees

10 KB Swings

12 min AMRAP

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"

Page 125 of 161

Latest W.O.D.

Prev Next

10/23/2014

10/23/2014

SWOD: Squat Snatch 3/3/3/3/3 WOD: 3 Squat Snatches (135#/95#) 6 CTB Pull-Ups 9 Back Squats (135#/95#) 18 Calorie Row 9 Back Squats 6 CTB Pull-Ups 3 Squat Snatches -For Time- (12 min cap) {youtube}txCe5AFitM4{/youtube}   Mo' Muscles, Mo' Problems Your Arms Are Like Ropes. True Or False? Periodization Increases Strength, Regardless Of The Method Used Upcoming Events at CFMG On Thursday, Oct 30th at 6pm @...

ian - avatar ian 22 Oct 2014 Hits:74 W.O.D.

Read more

10/22/2014

10/22/2014

Mobility: A1) Rack Position drill, 1 min each arm x 2 sets A2) Bully Stretch, 1 min each arm x 2 sets   {youtube}Un1PDhrU3h0{/youtube} WOD: 1 min. 10 Tire Flips/ max. Tire Jumps 1 min. Sit-Up 1 min. Hand Release Push-Ups 1 min. Toes-to-Bar 1 min. Bar Dips 1 min. Rest -3 Rounds for Reps-   {youtube}YcK40PKyHZ4{/youtube}   Walking Vs. Running The Right--And Surprisingly Wrong Ways--To...

ian - avatar ian 21 Oct 2014 Hits:117 W.O.D.

Read more

10/21/2014

10/21/2014

  Skill: Double Under/Triple Under Practice WOD: Buy In: 15 Triple Unders Push-Press 1-2-3-4-5-6-7-8-9-10 (135#/95#) KB Swings 10-9-8-7-6-5-4-3-2-1 (53#/35#) Cash Out: 15 Triple Unders -For Time- {youtube}OSMvoZnh_ng{/youtube} Pediatric Medicine's Damaging Oversight: Sleep Weeknight Shredded Pork Tacos With Pear Salsa Drinking Coffee, For Your Health Upcoming Events at CFMG On Thursday, Oct 30th at 6pm @ CFMG, come join your CFMG community at...

ian - avatar ian 20 Oct 2014 Hits:117 W.O.D.

Read more

10/20/2014

10/20/2014

Join the CFMG Competition Team! We meet every Sunday at 9:30am (and another weekday time will be announced soon).  If you have questions about whether you should participate or not, ask your coach!   SWOD: Squat Cleans 3/3/3/3/3 WOD: 25 Burpees 25 Power Cleans (135#/95#) 25 Burpees *EMOM: Complete 7 Wall Ball Shots (20#/14#) -For Time- ...

ian - avatar ian 19 Oct 2014 Hits:133 W.O.D.

Read more

10/19/2014

10/19/2014

Open Gym 9am-12pm   Upcoming Events at CFMG On Thursday, Oct 30th at 6pm @ CFMG, come join your CFMG community at a hip and shoulder mobility seminar led by Movement Rx's Dr. Claudia Chaloner, DPT. (She's the one you've seen working on people in the gym.) She'll lead an interactive (and nearly pain-free)...

ian - avatar ian 16 Oct 2014 Hits:78 W.O.D.

Read more

10/18/2014

10/18/2014

WOD: In Teams of Three: 200m Row 25 Wall Balls (20#/14#) 20 Pull-Ups 400m Run (together) -AMRAP in 18 Minutes- Move through the workout in teams of three, with each partner working through the movements at the same time (Partner A on the Row, Partner B on the Wall Balls, and Partner C on the Pull-Ups...

ian - avatar ian 16 Oct 2014 Hits:121 W.O.D.

Read more

10/17/2014

10/17/2014

Dr. Claudia Chaloner from Movement Rx tackles some yoke carries.  Make an an appointment to see her at CrossFit Mission Gorge for personalized movement-based human performance, physical therapy, and wellness programs, and be sure to attend the FREE Movement Rx Mobility Workshop with her on October 30th at 6pm! Details...

ian - avatar ian 15 Oct 2014 Hits:169 W.O.D.

Read more

10/16/2014

10/16/2014

SWOD: Power Snatch (pause below knees) | Overhead Squat 2|4 2|4 2|4 2|4 {youtube}MIPE1xvRx7k{/youtube} A1) Yoke Carry 50 feet x 4 Sets   {youtube}leCAlTW--mk{/youtube} A2) GHD Hip Extensions 8-12 Reps x 4 Sets   How To Undo The Damages Of Sitting Getting Some 'Me' Time: Why Millennials Are So Individualistic The Limits Of Friendship Why Are Americans So Fascinated With...

ian - avatar ian 14 Oct 2014 Hits:156 W.O.D.

Read more

10/15/2014

10/15/2014

Mobility: A1) Hip Capsule: Exaggerate external rotation 1 minute/leg A2) Wall Squat: 2 minutes   WOD: -3 Rounds for Time- 7 Deadlifts (315#/215#) 7 Muscle-Ups (Sub = 7 Pull-Ups and 7 Dips) 21 Burpee Box Jumps (24”/20”) {youtube}qCGtwPhfGf4{/youtube}   You Are Going To Die, So Stop Wasting Time On Facebook Weeknight Roast Chicken The Year Of The Thruster

ian - avatar ian 14 Oct 2014 Hits:211 W.O.D.

Read more

10/14/2014

10/14/2014

SWOD: Power Clean (pause below knees) | Front Squat 2|4 2|4 2|4 2|4 WOD: AMRAP in 10 Minutes 10 KB Swings (53#/35#) 10 Sit-Ups 10 Clapping Push-Ups 10 Toes-to-Bar   How Far Is Too Far For Kids To Run? Sleeping Brains Understand Words How To Improve Your Cleans

ian - avatar ian 13 Oct 2014 Hits:183 W.O.D.

Read more

10/13/2014

10/13/2014

Thank you to everyone who came out on Saturday to celebrate our friend, Ted Hoyt. Here is a video that Coach Dawn put together to chronicle her journey and friendship with Ted and Julie. Dawn told Ted's story best on Saturday when she recounted how Ted overcame numerous obstacles...from...

ian - avatar ian 12 Oct 2014 Hits:207 W.O.D.

Read more

10/12/2014

10/12/2014

There will be NO OPEN GYM today, due to the CrossFit Mission Gorge FREE 101 Session: Handstand Push-Ups and Double Unders from 10am-12pm (Psst! Spots are still available! Sign up HERE)

ian - avatar ian 11 Oct 2014 Hits:113 W.O.D.

Read more