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8/14/2013

The Gym will be closed this coming Saturday, 8/17, due to the 4th Annual Left Coast Invitational


Dear CFMG LCI Competitors,

In just a few short days, you will beparticipating in our gym’s very own annual competition. For some of you, thismay be your first competition and for others, it may be your second, third,fourth..... we want you all to know how proud the entire coaching staff and CFMGcommunity is of you as an athlete.  Wehave watched you train hard and prepare physically and mentally for thiscompetition, and we can’t wait to see you reap the rewards of all your hardwork on Saturday.  Some of you have askedus what you should be doing in the next few days leading up to the competition,and we wanted to address those questions, as well as give you someencouragement and motivation for competition day.

 

As with any competition, race, fitness event,etc., we love watching and hearing about all your achievements. Ourcoaching staff works hard to teach you the correct form, technique, and rangeof motion of each movement, as well as push you constantly to get better. Tosee all of this come to fruition on the competition field makes us feel likeproud parents. Please know that you always have the support of not only theCFMG coaching staff, but also the entire CFMG community. We are proud of youfor stepping outside of your comfort zone and testing your fitness outside ofthe gym.

 

The next few days leading up to the competitionshould be spent reviewing the workouts and the movement standards for the 2013LCI, as well as practicing movements that may or may not be your best. Iencourage you all to continue to train, mobilize, recover, and eat wellthroughout the rest of this week. Structure your training wisely, though. Youwant to lift and get your heart rate up but remember to “save some in thetank”. You do not want to do any training that is going to physically and/ormentally drain you or make you too sore to move well. The days leading up tocompetition should not be spent testing, performing benchmark workouts, or highvolume training. If you need further guidance on this, all you need to do isask one of your coaches.

 

Please keep in mind that whenever youparticipate in a fitness event outside of CFMG, you are representing us as agym and a community. Do not get so wrapped up in the competition that youembarrass yourself and your community. Of course, we want you all to win, butalways keep good sportsmanship in mind. The Left Coast Invitational is an eventput on by our gym, and we fully expect you all to be good ambassadors for ourgym.

 

Lastly, have fun! We know you are seriousathletes, but try to enjoy the day as much as you can and take it all in.  We are all here for you, we believe in you,we support you, and we know you will do your best to make the most of the day.

 

Good luck CFMG Competitors!

 

-Your Coaches

 

Friendships born on the field of athletic strife are the real gold of competition. Awards become corroded, friends gather no dust. - Jesse Owens

 

SWOD: Back squat 3/3/2/2/2


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A1) Barbell rows 8/8/8/8/8

A2) Max burpees in 30 seconds x 5 sets


Our friends from CrossFit Sayerville will be visiting this Friday (8/16) during their tour of SoCal. They will be here for our Noon class. The purpose of their tour is to promote the CrossFit Community as well as raise money for St. Jude Children's Research Hospital. If you'd like to donate please follow this link for more info. They are offering some great intensives to donate.


Please join our friends at CrossFit 858 for a Chris Kyle Memorial WOD/Fundraiser. On Saturday September 14 2013, CrossFit 858 will be hosting a fundraiser memorial wod for former U.S. Navy SEAL, Chris Kyle. All proceeds will go to The Boot Campaign. This event is open exclusively to CrossFitters from all local San Diego CrossFit affiliates and active duty military.


7 Squat Dilemmas Solved

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9/2/2014

9/2/2014

SWOD: Strict Press 5/5/4/3 WOD: 6 Minute AMRAP 8 Shoulder to Overhead (135#/95#) 10 KB Swings (70#/53#) 12 Double Unders (24 Singles) -rest 2 minutes- 6 Minute AMRAP 8 Power Cleans (135#/95#) 10 Burpees 12 Double Unders (24 Singles) -rest 2 minutes- 6 min AMRAP 4 Power Cleans
(135#/95#) 6 Shoulder to Overhead (135#/95#) 8 Burpees 10 KB Swings
(70#/53#) 12 Double...

ian - avatar ian 31 Aug 2014 Hits:90 W.O.D.

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9/1/2014

9/1/2014

Please note our Labor Day Holiday Hours for Monday, September 1st: There will be classes at 8am, 9am, and 10am only. Partner WOD: Partner A: 400m Run Partner B: Hang C&J (135#/95) until Partner A returns -partners switch and perform same sequence- Partner A: 400m Run Partner B: Back Squats from the floor (135#/95) until Partner...

ian - avatar ian 28 Aug 2014 Hits:105 W.O.D.

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8/31/2014

8/31/2014

Open Gym 9am-Noon Please note our Holiday Hours for Monday, September 1st: There will be classes at 8am, 9am, and 10am only.

ian - avatar ian 28 Aug 2014 Hits:29 W.O.D.

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8/30/2014

8/30/2014

Please note our Holiday Hours for Monday, September 1st: There will be classes at 8am, 9am, and 10am only. Skill: Power Snatch Practice for 15 minutes WOD: EMOM for 12 minutes Odd Minutes: 4 Power Snatches Even Minutes: 8 Lateral Burpees Over the Bar   Free Intro WOD at 10am Skill: Push-Press WOD: 5 Push-Press 10...

ian - avatar ian 28 Aug 2014 Hits:87 W.O.D.

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8/29/2014

8/29/2014

SWOD: Hatch Squat Program: Week 9, Day 2 Back Squat: 65%x5, 75%x5, 75%x5, 75%x5 Front Squat: 65%x5, 65%x5, 65%x5, 65%x5 Finisher: A1) 200m Sprint on the Rower x 3 sets A2) 20 Strict Ring Push-Ups x 3 sets   {youtube}m8GZlHJulc8{/youtube} 17 Tips For Getting Better At Rowing 7 GIFs That Will Convince You Just How Scary The...

ian - avatar ian 28 Aug 2014 Hits:82 W.O.D.

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8/28/2014

8/28/2014

Skill: Handstand Walk Practice for 10 minutes WOD: 20 Burpee Box Jump Overs (24”/20”) 15 HSPU 600m Run 15 Burpees Box Jump Overs 10 HSPU 400m Run 10 Burpee Box Jump Over 5 HSPU 200m Run -For Time- (15 min cap)   Finisher: 20 KB/DB Walking Lunges x 4 Sets CFMG is excited to add Dan Demory to our staff as a...

ian - avatar ian 27 Aug 2014 Hits:106 W.O.D.

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8/27/2014

8/27/2014

WOD: 1 Min. 15 GHD Sit-ups 1 Min. 10 Deadlifts (225#/135#) 1 Min. 20 Pull-Ups 1 Min. 10 Strict Bar Dips 1 Min. 50 Double Unders (sub = 75 single unders) -3 Rounds-   Please Vote on the Topic for our Next FREE CFMG 101 Session! (Saturday, September 13th from 10am-12pm) Paleo Lunchbox Ideas Back To School: The 70's Versus...

ian - avatar ian 25 Aug 2014 Hits:189 W.O.D.

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8/26/2014

8/26/2014

SWOD: Hatch Squat Program: Week 9, Day 1 Back Squat: 60%x5, 70%x3, 80%x2, 90%x2, 95%x1 Front Squat: 65%x5, 75%x4, 80%x4, 85%x4 Finisher: 45-60 sec. weighted “around the world” planks x 5 sets   Kale Salad with Figs, Prosciutto, and Walnuts Why LeBron James Is Suddenly Skinny Yoga Makes You A Quicker, Better Thinker

ian - avatar ian 25 Aug 2014 Hits:176 W.O.D.

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8/25/2014

8/25/2014

WOD: Score is total reps of the following barbell complex: 1 Deadlift (135#/95#) 1 Hang Clean 1 Shoulder to Overhead 6 minutes each round; 3 minutes of recovery between rounds Round #1: Row 600m, then complete AMRAP of the barbell complex -rest 3 min- Round #2: 60 Wall Ball Shots (20#/14#), then complete AMRAP of...

ian - avatar ian 24 Aug 2014 Hits:206 W.O.D.

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8/24/2014

8/24/2014

Open Gym 9am-12pm

ian - avatar ian 22 Aug 2014 Hits:86 W.O.D.

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8/23/2014

8/23/2014

CFMG Is Closed Today! Come join us at La Jolla Shores for a Beach WOD and Paleo Cook Out! Meet at the park at 10:30am (we will have a CFMG tent and table) WOD will take place on the beach at 10:45am Paleo Potluck to follow (please bring a dish to share; grill...

ian - avatar ian 22 Aug 2014 Hits:101 W.O.D.

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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}

ian - avatar ian 21 Aug 2014 Hits:130 W.O.D.

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