A+ R A-

7/3/2014

SWOD:

Hatch Squat Program

Back Squat: 60%x10, 65%x8, 70%x8, 75%x8

Front Squat: 60%x5, 65%x5, 70%x5, 70%x5

WOD:

In teams of two:

200 Wall Ball Shots (20#/14#)

-For Time-

Partner A completes the wall ball shots while Partner B holds a plank position. Partners may switch at any time. Wall ball shots may only be completed while one partner is in the plank position.

 

CrossFit Mission Gorge begins the Hatch Squat Program this week.  This is a 12-week squatting program developed by U.S. Olympic weightlifting coach Gayle Hatch. The program calls for two squat workouts per week, and every rep of every squat workout in this cycle is determined by a percentage of your 1rm back squat or 1rm front squat. If you are new to our gym and/or do not know your 1rm back squat and 1rm front squat, you will need to gauge your efforts off your previous weight for reps in these movements.

If you know your 1rm back squat and front squat (and if you've been a member at CFMG for 6+ months, you should!), simply plug them in to this spreadsheet and your squat loads for the entire cycle will be calculated for you.

This is an excellent program that many of our coaches and athletes have experienced significant gains in their squats and other lifts.  We are confident you will reap the benefits, as well, and we look forward to seeing you through your own gains in the next 12 weeks of programming.

 

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12/20/2014

12/20/2014

9am CFMG Ugly Sweater WOD at 9am and Holiday Paleo Potluck (All classes are cancelled today...come to our Holiday Team WOD/Party instead! Bring your friends and family!) Teams of 4 Buy in: 90 Wall Balls (20#/14#) 90 Chest to Bar Pull Ups Then, immediately into: (2 team members complete "Couplet #1" while...

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12/19/2014

12/19/2014

Mobility: A1) Olympic Wall Squat with External Rotation: 1 Minute/side x 2 sets A2) Crossover Symmetry Work: 10 Rows, 10 W/Y Negatives x sets {youtube}1UXL1gUFmOk{/youtube} WOD 12-9-6-3 Reps Deadlifts (275#/185#) KB Swings (70#/53#) KB Goblet Squats (70#/53#) *2 Rope Climbs Between Each Set* -For Time-   2015 Reebok CrossFit Games Season Schedule The Death of Diversity How to Improve your Rope Climbs Happy December!...

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12/18/2014

12/18/2014

SWOD Back Squat: 2 reps x 8 sets (Pause at bottom for 3 seconds and then explode out of bottom! Use a partner to count.) Front Squat: 2/2/2/2 (Start with the bar in the bottom position. You will have to set the bar up inside of the power rack.) WOD 10 Barbell Front Rack...

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12/17/2014

12/17/2014

SWOD Push-Press: 2/2/2/2 Bi-Lateral DB Rows: 12/12/10/10 WOD Max Reps in 4 Minutes: Turkish Get-Up (Alternating Sides)
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12/16/2014

12/16/2014

WOD Buy In: 1K Row -5 Rounds- 8 Power Cleans (135#/95) 30 Double Unders (Sub = 60 Singles) 8 Pistols Cash Out: 200m KB Farmers Carry (53#/35#) -For Time- Finisher: Partner Med Ball GHD Sit-ups 10/10/10/10   Chicken BLT Salad Laird Hamilton's Fitness Laws The Problem Isn't Getting Rid of Teachers, It's Keeping Them Are You Eating Right For Your Goals? Happy December! Do...

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12/15/2014

12/15/2014

SWOD Back Squat: Work up to a 2RM (If you feel like you can achieve a new 1RM, do it. Stop if you fail.) OR: 5/5/5/5 Front Squat: 2/2/2/2 (HEAVY!) OR: 5/5/5/5 WOD 3 Rounds for Time: 15 Thrusters (95#/65#) 12 Toes to Bar 10 Box Jumps (30"/24") (15 Minute Time Cap) {youtube}hLA-MVS025Y{/youtube} Paleo or Whole 30? Which is Better? The Whole9 Holiday Gift...

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12/14/2014

12/14/2014

CFMG Yoga (Free! Bring a mat) at 8am Open Gym 9am-12pm

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12/13/2014

12/13/2014

WOD: In teams of 2 20 Wall Climbs 40 Calorie Row 60 Box Jumps (24") 80 Pull-Ups 100 Air Squats -For Time- Partners may split the reps however they would like. One partner must hold a (275#/225#) deadlift before the other partner may begin working. 5 CrossFit Myths: Fact Vs. Fiction Songs We Love 2014 Endurance Training Influences Gene...

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12/12/2014

12/12/2014

  Mobility: Roll Sub Scap and Pecs for 4:00 A1) Hip Opener Stretch 2:00 x 2 A2) Couch Stretch 1:00/side x 2 WOD: 20 Minute EMOM Even: 2 Power Snatches, 2 Overhead Squats (you pick the weight) Odd: 8 Toes to Bar, 4 Jumping Lunges Score = Total Successful Rounds {youtube}Nz4h_05S2XA{/youtube} What The CrossFit Games 2015 Changes Mean...

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12/11/2014

12/11/2014

SWOD: Back squat 3 reps x 8 sets (Pick one weight that you can move explosively, about 50% of your 1RM. Rest exactly 60 seconds between sets.) Front squat 3/3/3/3 (These are tempo squats, 3:1:1. 3 seconds to get to bottom, 1 second in the bottom, and 1 second up. ...

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12/10/2014

12/10/2014

There will be NO 7pm Competition Class or Endurance Class tonight. Sorry for the the inconvenience! Join us for FREE Yoga at CFMG tonight at 8pm! Bring a mat! Strength: Push Press 4/4/4/4 Weighted Pull-Ups 6/6/6/6 WOD: -10 Minute AMRAP- 3 Rope Climbs 20 Wall Balls (20#/14#) to the 10' Target Happy December! Do you know...

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12/09/2014

12/09/2014

SWOD: Build up to a 3RM Back Squat (Stop if you fail) On Ramp: 8/8/8/8 Front squat 3/3/3/3 (Heavy) On Ramp: 5/5/5/5 WOD: 2-4-6-8-10-8-6-4-2 Power Cleans (135#/95#) V-Ups Double Unders (Sub = Double the Reps) -For Time- Happy December! Do you know someone who has been wanting to try CrossFit? Sure you do! Every Wednesday in December...

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