A+ R A-

1/8/2014

Fifteen Minute Fixes

Perhaps you have arrived to the gym fifteen minutes early, or you have 15 minutes to spare after class—are you using your time wisely to improve deficiencies, or are you just being a "chatty Kathy"? Whatever the scenario, your loving coaches suggest that you shut up and work on something you suck at. :) In all seriousness, we love to see you in the gym getting after it, and we want to help you become better.

Below are just a few specific examples of how you can get better in just 15 minutes.

Lower Body Mobility:

1 min. on each leg, couch stretch x 2 sets

2 min. in an olympic wall squat x 1 sets

1 min. on each leg, bottom up hip mobility x 2 sets

1 min. on each leg, hamstring stretch on a box or with a band x 2 sets

1 min. in the Paleo chair

Upper Body Mobility:

1 min. on each arm, shoulder distraction x 2 sets

1 min. on each arm, racked position stretch x 2 sets

1 min. on each arm, bully stretch x 2 sets

2 min. of foam roll/lacrosse ball t-spine mobility work in the low back and shoulders

1 min. in the keg drill

Pull-Ups:

3 min. Practice the kip swing (horizontal momentum).

3 min. Practice the kip swing with your knees up while you are back behind the bar (horizontal momentum).

4 min. Practice the kip swing, with knees up, quick turnover of hip, and pull for single rep pull-ups--use a band for assistance if needed.

5 min. Practice trying to string multiple reps together by actively pushing away at the top of the movement, using a band for assistance, if needed.

Muscle-Up:

1 min. Practice static holds with arms extended and locked out on the rings.

2 min. Work yourself into a ring dip. Aim for full range of motion, which is shoulders below the elbows. You may have to use a band for assistance.

6 min. Practice muscle-ups from the floor.

(Position your feet are below you, shoot your knees out over your toes, descend into a "bad squat," and hang underneath the rings, using the floor as support or walk feet out or raise the rings higher to make exercise more difficult).

-Use a false grip.

-With hands and elbows close together, pull the rings low into your chest.

-Quickly sit up into the rings, catching yourself in a low dip, sending your hips back behind your body, then press yourself up into a dip

6 min. Practice muscle-up attempts.

Strength:

Spend 5 minutes warming up for the particular movement you want to work on.  (This quick warmup time isn't ideal, but if you are in a time crunch it can work).

Then, EMOM for 10 minutes:

2 min. at 60% of 1RM x 5 reps

2 min. 65% of 1RM x 5 reps

2 min. at 75% of 1RM x 3 reps

2 min. at 80% of 1RM x 2 reps

2 min. at 85% of 1RM x 2 reps

You can increase the percentages or reps, if needed.

If you are simply working on technique, use the full 15 minutes to work on your form with lighter weight, or work on position drills (i.e. clean pulls, snatch pulls,...…)

Endurance:

Spend 15 minutes completing endurance drills

or...

Spend 5 minutes warming up for running or rowing.

Then, create your own interval workout for distance or time:

30 sec. run

30 sec. rest

x 10 reps


200m run

Rest 30 sec.

x 4-6 rounds

Blam! There you go! Now get into the gym early (or stay later) and start working through your weaknesses!
-Coach Ian and Coach Betsy

Mobility:

A1) Racked Position Drill, 1 min. on each arm x 2 sets

A2) Wall Squat, 1 min. x 2 sets


WOD:

Minute 1: 5 Thrusters (135#/95#)

Minute 2: 10 HSPU

Minute 3: 15 Wall Ball Shots (20#/14#)

Minute 4: 10 Burpees

-4 Rounds-


Are You Stronger Or Just Better?

Foundations

Latest W.O.D.

Prev Next

05/25/2015

05/25/2015

Please join us today for our annual CFMG "Memorial Day Murph" WOD to honor a hero.  Please note, we will only hold classes at 8am and 10am. We will be running the workout as part of The Murph Challenge and Fundraiser for the LT. Michael P. Murphy Memorial Scholarship Foundation...

ian - avatar ian 24 May 2015 Hits:36 W.O.D.

Read more

05/24/2015

05/24/2015

Open Gym 9am-12pm Competitor's Session at 9:30am

ian - avatar ian 21 May 2015 Hits:22 W.O.D.

Read more

05/23/2015

05/23/2015

WOD: AMRAP in 6 Minutes 1 Wall Ball Shot (20#/14#) 1 HSPU 1 Pull-Up 2 Wall Ball Shots (20#/14#) 2 HSPUs 2 Pull-Ups 3 Wall Ball Shots (20#/14#) 3 HSPUs 3 Pull-Ups Continue adding a rep after each round. -Rest 2 Minutes- AMRAP in 6 Minutes Max Distance Row -Rest 2 Minutes - AMRAP in 6 Minutes 7 Power Snatches (95#/65#) 7 Burpees Over barbell   Free Intro...

ian - avatar ian 21 May 2015 Hits:45 W.O.D.

Read more

05/22/2015

05/22/2015

Hatch Week #8 Day #2 Back Squat 5 @ 65% 5 @ 65% 5 @ 70% 5 @ 70% 5 @ 70% Front Squat 5 @ 60% 5 @ 60% 5 @ 60% 5 @ 60% WOD: For Time: 40 Double Unders 8 Hang Power Cleans (185#/115#) 30 Double Unders 8 Hang Power Cleans 20 Double Unders 8 Hang Power Cleans 10 Double Unders     Upcoming Events At CrossFit Mission Gorge CFMG will...

ian - avatar ian 21 May 2015 Hits:50 W.O.D.

Read more

05/21/2015

05/21/2015

Mobility/Stability: For quality, not quantity, weight, or time! A1) KB Windmills: 8/8/8/8 (per arm) A2) Ring Dips: 8/8/8/8 SWOD: Snatch Balance + OHS: 3 @ 65%, 3 @ 70%, 3 @ 75%, 2 @ 80% (Bar should maintain a line over the base of support during each rep. Focus on control rather than speed.) Snatch with...

ian - avatar ian 20 May 2015 Hits:50 W.O.D.

Read more

05/20/2015

05/20/2015

WOD: "SWAT Qualifier" 1-Mile Run 20 Strict Pull-Ups 50 Ab-Mat Sit-Ups 50 Hand Release Push-Ups   -3:00 Rest-   For Time: 1 Rope Climb 100m Sled Drag (185#)     The Best Research On Body Fat, Losing Fat, And Eating Fat 15 Alternatives To Burpees For When You're Tired Of Doing Burpees Body Image And Bodyweight In Weightlifting Upcoming Events At CrossFit Mission Gorge CFMG will run our...

ian - avatar ian 19 May 2015 Hits:111 W.O.D.

Read more

05/19/2015

05/19/2015

SWOD: Hang Power Snatch 5 @ 65%, 3 @ 70%, 3 @ 75%, 3 @ 80%, 3 @ 85% Snatch-Grip Deadlift: 5 @ 85%, 5 @ 90%, 5 @ 95%, 5 @ 100%, 5 @ 100% WOD: 1:00 Row 1:00 Burpees Over Rower x 4 Sets (Score = Total Burpees) Built By The Iron How To Become Gluten Intolerant 5 Myths...

ian - avatar ian 18 May 2015 Hits:88 W.O.D.

Read more

05/18/2015

05/18/2015

Hatch Week #8 Day #1 Back Squat 5 @ 65% 5 @ 70% 5 @ 75% 5 @ 80% Front Squat 5 @ 60% 5 @ 65% 5 @ 65% 5 @ 65% WOD:20-16-10-6 Reps For Time:Box Jumps (24"/20")KB Swings (70#/53#)Alternating Leg PistolsShoulder To Overhead (115#/75#) Upcoming Events At CrossFit Mission Gorge CFMG will run our annual "Memorial Day Murph" WOD on Monday,...

ian - avatar ian 17 May 2015 Hits:105 W.O.D.

Read more

05/16/2015

05/16/2015

WOD: 2015 Regional Event 6 | The CrossFit Games 5 Rounds for Time: 25-Calorie Row 16 Chest to Bar Pull-Ups 9 Strict Deficit Handstand Push-Ups (16 Min. Cap)   Free Intro WOD at 10am Skill: Sumo Deadlift High Pull WOD: 6 Sumo Deadlift High Pulls (45#) 9 Push-ups 12 Kettlebell Swings (35#)   Fit it Forward, CFMG! In honor of the new referral...

ian - avatar ian 15 May 2015 Hits:71 W.O.D.

Read more

05/15/2015

05/15/2015

Hatch Week #7 Day #2 Back Squat 4 @ 70% 4 @ 75% 4 @ 80% 4 @ 85% Front Squat 5 @ 60% 5 @ 65% 5 @ 70% 5 @ 70%   WOD: -6 Minute AMRAP- 1 Box Jump (30”/24”) 1 Burpee 2 Box Jumps 2 Burpees 3 Box Jumps 3 Burpees... Continue adding one rep after each round. Fit it Forward, CFMG! In honor of the new referral...

ian - avatar ian 14 May 2015 Hits:64 W.O.D.

Read more

05/14/2015

05/14/2015

SWOD: Snatch w/ 3 Second Lift-Off 5 @ 60% 5 @ 65% 5 @ 70% 5 @ 75% 5 @ 80% WOD: 2015 Regional Event 7 | The CrossFit Games 15 Muscle Ups 5 Rep Clean Ladder (M 205#-225#-245#-255#-265#) (F 135#-145#-155#-165#-175#) (6 Minute Cap) Fit it Forward, CFMG! In honor of the new referral program we will introduce next week,...

ian - avatar ian 13 May 2015 Hits:90 W.O.D.

Read more

05/13/2015

05/13/2015

Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, died in a training accident in Arizona, on Feb. 13. We're asking the CrossFit community to make donations to the "Thomas J. Valentine Memorial Fund" in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia...

ian - avatar ian 12 May 2015 Hits:112 W.O.D.

Read more