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10/30/2013

Occasionally, we like to get feedback on our coaching from our community. Please select the coach or coaches you have worked with, and let us know how we are doing. Please remember that your coaches are reading these to find ways they can coach you better.  Constructive input is always appreciated!

We will keep these surveys up for another week to get as much feedback as possible.  Thanks!

Coach Ian

Coach Tami

Coach Betsy

Coach Lindsay

Coach Kelly

Coach James

Coach Hunter


Me Time

When is the last time you gave yourself some "me time" to be alone with your thoughts? By "me time," I mean literally all by yourself, disconnected, doing something you enjoy, and with as little interaction with other people as possible. Jogging, hiking, meditating, shooting hoops, and walking are all good examples of ways to find this time...... 

Giving yourself some "me time" is a great way to recharge your mental and physical batteries, so the key is picking an activity that is not too taxing. It is also a great way to give yourself a moment, on your own, to think about those small or big life decisions. Often, especially in our connected world, too many people try to give us advice or pull us in one direction. "Me time" is a great way to clear out all of those voices and outside influences. 

A simple way to ensure you have some "me time" is to schedule it. Once a week, give yourself an hour or so of uninterrupted time. It does not need to happen on the same day at the same moment, but it should be as much of a priority as working out.  

I’m sure that we can all find an hour somewhere. Have your husband or wife watch the kids, put the dog in the kennel, put the phone down, turn the TV off, and go have some "me time." Oh, and do not ruin your "me time" by posting about it on Facebook or Instagram. People who do that are not appreciating or experiencing the same benefits of unadulterated and uninfluenced solitary time to themselves.

-Coach Ian

WOD

SWOD: Front squat 6/6/6/6/6

A1)  Overhead static lunges 12 steps x 5 sets

A2)  Broad Jump x 3 reps (score = average of all 3)


Sleep A While, And Let The Brain Shove Out Toxin Wastes

13 Nutrition Lies That Made The World Sick And Fat

Please sign up for the CFMG Nutrition Course on Thursday, November 14th, 2013 from 7-9pm with Coach Dawn Fletcher.  Cost is $40/person or $70/couple, and payable by cash or check. Sign up at the front desk!


CFMG Pumpkin Carving Contest!


Be as creative as you wish! Extra points awarded for CrossFit or CrossFit Mission Gorge-themed pumpkins.

Submit your photo on Instagram and tag #crossfitmissiongorge and #CFMGPumpkin and the winner will be picked on Friday, November 1st, 2013.  Winner receives one free month at CFMG, plus one free month for a friend (who is not a current member at CFMG).  May the best carver win!

Latest W.O.D.

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02/26/2015

02/26/2015

  Our Friday Night Lights Series kicks off this Friday! All are welcome! Bring your family and friends to watch you crush the first Open WOD. Stay afterwards for a potluck/cookout! More information below. Skill WOD: 12 Strict Ring Dips 8 Alternating Leg Pistols w/ KB (35#/18#) 6 Strict HSPU 30 Double Unders -4 rounds NOT FOR TIME,...

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02/25/2015

{youtube}IJqsiulvUL0{/youtube} Our Friday Night Lights Series kicks off this Friday! All are welcome! Bring your family and friends to watch you crush the first Open WOD. Stay afterwards for a potluck/cookout! More information below. SWOD: Back Squat 5/5/3/3/3 WOD: OTMEM for 10 Minutes Odd Minutes: 6 Box Jumps (30”/24”) | 6 KB Swings (70#/53#) Even...

ian - avatar ian 23 Feb 2015 Hits:69 W.O.D.

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02/24/2015

02/24/2015

  Our Friday Night Lights Series kicks off this Friday! All are welcome! Bring your family and friends to watch you crush the first Open WOD. Stay afterwards for a potluck/cookout! More information below. SWOD: Squat Snatch, work up to a 1 rep max. A1) GHD Sit-Ups 12/12/12/12 A2) Romanian Deadlifts 6/6/6/6   Overtraining: The Difference...

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2/23/2015

Our Friday Night Lights Series kicks off this Friday! All are welcome! Bring your family and friends to watch you crush the first Open WOD. Stay afterwards for a potluck/cookout! More info. below. Skill: Kipping pull-ups progression and practice WOD: 12 Pull-ups 8 Front Squats (155#/105#) 10 Burpees over barbell 200m Run -5 Rounds for...

ian - avatar ian 22 Feb 2015 Hits:113 W.O.D.

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02/22/2015

02/22/2015

FREE Yoga 8-9am Open Gym 9-12pm Team CFMG meets at 9:30am   It's Open Season! Here is Why and How YOU Should Participate at CrossFit Mission Gorge! The Open is five beautiful weeks of opportunity... It's the opportunity to get outside of your comfort zone and get comfortable with being uncomfortable.  It's an opportunity to learn, to grow as...

ian - avatar ian 17 Feb 2015 Hits:68 W.O.D.

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02/21/2015

02/21/2015

  WOD: 50 Calorie Row 50 Push-Ups 50 Overhead Squats (45#) 50 Burpees 50 Box Jumps (24”/20”) 50 Sit-Ups 50 KB Swings (53#/35#) 800m Run -For Time- Free Intro Workout at 10am Skill: Front Squat WOD: 10 Front Squats (45#) 8 Push-Ups 6 Burpees 200m Run -AMRAP in 12 Minutes- Does Being Fatter Help You To Lift More? Link Between Sleep Loss, Diabetes Explained Sample Weightlifting Flexibility...

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02/20/2015

02/20/2015

SWOD: Back Squat 6/6/4/4/2/2 WOD: 5 Clean and Jerks (185#/115#) 12 Toes-to-bar 200m Run 4 Clean and Jerks 10 Toes-to-bar 200m Run 3 Clean and Jerks 8 Pull-Ups 200m Run 2 Clean and Jerks 6 Toes-to-bar 200m Run 1 Clean and Jerks 4 Toes-to-bar 200m Run -For Time-   It's Open Season! Here is Why and How YOU Should Participate at CrossFit Mission Gorge! The Open is five beautiful weeks...

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02/19/2015

02/19/2015

WOD: 15-12-9: Thrusters (95#) Pull-Ups   -Rest 5 Minutes- 12-9-6: Thrusters (95#) Pull-Ups   -Rest 5 Minutes- 9-6-3: Thrusters (95#) Pull-Ups -For Time- {youtube}sWdo3dxgROI{/youtube} The Ground And The Fury Split It Up! 3 Steps To Nip Youth Performance Anxiety In The Bud Run This Way   It's Open Season! Here is Why and How YOU Should Participate at CrossFit Mission Gorge! The Open is five beautiful weeks of opportunity... It's...

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02/18/2015

02/18/2015

Mobility: A1) Olympic Wall Squat; accumulate 2 min x 2 sets A2) Trap Smash; 1 min each arm x 2 sets SWOD: Squat Snatch 2/2/2/2/2 (pause just below knees from off the floor) WOD: Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the...

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2/17/2015

2/17/2015

SWOD: Snatch Grip Deadlifts 5/5/5/5/5 WOD: 1 Min Row for calories 1 Min KB Sumo Deadlift High Pull (70#/53#) 1 Min Burpee Box Jump Overs (24”/20”) 1 Minute Rest -3 Rounds for Total Calories + Reps- {youtube}t_zmJYQ5URw{/youtube} {youtube}zrGJW67x2Ks{/youtube} Confronting the Drinking Problem A Quick Guide to Supplements Everything You Always Wanted To Know About Probiotics   It's Open Season! Here is Why...

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2/16/15

2/16/15

Open Gym 9 AM - Noon  

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02/15/2015

02/15/2015

Yoga @ 8am Competitor's Session @ 9:30am Open Gym 9am-Noon

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