A+ R A-

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.

Prev Next

9/19/2014

9/19/2014

Partner WOD: 7 Rounds for Time: 14 Handstand Push-Ups 14 Thrusters (135#) 14 Knees-to-Elbows 14 Deadlifts (245#) 14 Burpees 14 KB Swings (70#) 14 Pull-Ups Partner A will complete 7 reps of a movement, and then Partner B will do 7 reps of the same movement. Partners will move from one movement to the next.   {youtube}umm1T5_ptaQ{/youtube}   Vietnamese Inspired Chicken And...

ian - avatar ian 18 Sep 2014 Hits:78 W.O.D.

Read more

9/18/2014

9/18/2014

WOD: Buy in: 800m Run 21 Double Unders 7 Hang Power Snatches (95#/65#) -7 Rounds for Time- Cash Out: 800m Run How Everything We Tell Ourselves About How Busy We Are Is A Lie A History Of The Primal Movement Movement As Animation: Teaching CrossFit "By The Numbers" The topic of our second FREE CFMG 101 Session on Saturday...

ian - avatar ian 16 Sep 2014 Hits:60 W.O.D.

Read more

9/17/2014

9/17/2014

Mobility: A1) Hip Capsule, external rotation, 1 min each side x 2 sets A2) Super Front Rack Stretch, 1 min each side x 2 sets WOD: AMRAP in 7 minutes: 8 Front Rack Static Lunges (135#/95#) 12 Sit-Ups 16 Double Unders Rest 2 Minutes AMRAP in 7 minutes: 200m Run 10 KB Ground to Overhead (53#/35#) The topic of...

ian - avatar ian 16 Sep 2014 Hits:167 W.O.D.

Read more

9/16/2014

9/16/2014

WOD: Hatch Squat Program: Week 12, Day #1 Back Squat: 60%x5, 70%x5, 75%x5, 75%x5 Front Squat: 65%x5, 70%x5, 75%x5 A1) Seated Box Jumps 5/5/5/5 A2) Parallette L-Sits x 4 sets {youtube}2kMkNFRbLJQ{/youtube} {youtube}UUtcQ6TPwXAYgZ1Mcl3M1vng{/youtube} Make Your Own Luck   The topic of our second FREE CFMG 101 Session on Saturday September 27th from 10am-12pm is going to be…Kipping and Butterfly Pull-ups!...

ian - avatar ian 15 Sep 2014 Hits:80 W.O.D.

Read more

9/15/2014

9/15/2014

What a fine looking group of athletes from this Saturday's FREE CFMG 101 Session: The Snatch!  Stay tuned this week for more details on our next FREE CFMG 101 Session, Saturday, September 27th at 10am.   WOD: Buy In: 2k Row 9 Toes-to-Bar 6 Power Cleans (135#/95#) 3 Wall Climbs -6 Rounds for Time- Run A Mile Race...

ian - avatar ian 14 Sep 2014 Hits:93 W.O.D.

Read more

9/14/2014

9/14/2014

Open Gym 9am-12pm  

ian - avatar ian 13 Sep 2014 Hits:42 W.O.D.

Read more

9/13/2014

9/13/2014

Partner WOD: In teams of 4: Partners A|B, then partners C|D perform: 2 minutes of barbell hang to overhead Each pair selects one weight to use. Weights cannot be changed. Barbell may not touch the ground. Team may hold the bar during transitions. Weights to be used: (2) 45# plates (4) 25# plates (4) 10# plates Rest 5 Minutes (Breakdown...

ian - avatar ian 12 Sep 2014 Hits:108 W.O.D.

Read more

9/12/2014

9/12/2014

SWOD: Hatch Squat Program: Week 11, Day #2 Back Squat: 60%x5, 65%x5, 70%x5, 70%x5 Front Squat: 60%x5, 70%x5, 75%x5, 80%x4 SWOD: A1) Weighted Pull-Ups, max reps x 3 sets A2) Single Arm Push Press: 10/10/10 (each arm)   Limit Kids To 45 Minutes On Screens 12 Signs You Need To Eat More Protein Coach, I Can't Do Pull Ups: 7...

ian - avatar ian 11 Sep 2014 Hits:163 W.O.D.

Read more

9/11/2014

9/11/2014

WOD: 800m Run 20 Deadlifts (275#/165#) 600m Run 15 Deadlifts 400m Run 10 Deadlifts 200m Run 5 Deadlifts -For Time- Finisher: Ring Dips: 10-15 reps x 4 sets {youtube}ybIjnBFpZFQ{/youtube} With World Trade Center Largely Rebuilt, New York Marks September 11th Desert Ninjas

ian - avatar ian 10 Sep 2014 Hits:137 W.O.D.

Read more

9/10/2014

9/10/2014

  WOD: 50 Wall Balls (20#/14#) 40 Push-Ups 30 Box Jumps (24”/20”) 20 Pull-Ups 10 HSPU 10 HSPU 20 Pull-Ups 30 Box Jumps (24’/20”) 40 Push-Ups 50 Wall Balls (20#/14#) -For Time- Finisher: GHD Sit-Ups 15/15/15/15 {youtube}YdBSefJNbB8{/youtube} {youtube}0hHkafYHamQ{/youtube} Fixing Neck Position And Forward Head Posture

ian - avatar ian 09 Sep 2014 Hits:117 W.O.D.

Read more

9/9/2014

9/9/2014

Mobility: A1) Olympic Wall Squat, accumulate 2 minutes x 2 sets A2) Couch Stretch, 1 min each leg x 2 sets SWOD: Hatch Squat Program: Week 11, Day #1 Back Squat: 60%x5, 70%x3, 80%x2, 90%x2, 95%1, 103%x1 Front Squat: 60%x5, 70%x5, 75%x5, 75%x5 {youtube}PLdWvFCOAvyr2huhwalrhYejqsWCJwT2du{/youtube} America Needs A Playtime Intervention Are Smartphones Disrupting Your Sleep?

ian - avatar ian 06 Sep 2014 Hits:173 W.O.D.

Read more

9/8/2014

9/8/2014

CrossFit Level 2 Trainers Coach Betsy and Coach Tami with Dave Castro at the Coach's Prep Course this weekend   WOD: (Main Site WOD from 9/1/2014) Row 30 Calories 30 Burpees Over the Bar 30 Hang Cleans (135#) -For Time- (12 minute cap) Finisher/Skill: We will work on the progression for the kipping pull-up, and then work on...

ian - avatar ian 06 Sep 2014 Hits:224 W.O.D.

Read more