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

7/28/2014

7/28/2014

Skill: Practice muscle-up progression WOD: OTMEM for 12 Minutes Odd Minutes: 6 Muscle-Ups -or- 6 Strict Pull-Ups Even Minutes: 6 Shoulder to Overhead (155#/105#) Finisher: GHD Sit-Ups 10/10/10/10 {youtube}KD-jGoqn_Gg{/youtube} Yearning For The Wild CrossFit Games 2014 Workout Analysis: Individual Workouts

ian - avatar ian 25 Jul 2014 Hits:60 W.O.D.

Read more

7/27/2014

7/27/2014

Open Gym 9am-Noon

ian - avatar ian 25 Jul 2014 Hits:27 W.O.D.

Read more

7/26/2014

7/26/2014

SWOD: Hatch Squat Program Week #4, Day #2 Back Squat: 65%x8, 70%x8, 75%x8, 80%x8 Front Squat: 60%x5, 65%x5, 70%x5, 70%x5 Team WOD: 150 Med. Ball Cleans (20#/14#) -For Time- One partner works on the med ball cleans while one partner holds a plank position. Partners may only work on the reps if the other partner is...

ian - avatar ian 25 Jul 2014 Hits:95 W.O.D.

Read more

7/25/2014

7/25/2014

Congratulations to Shelby and John on the birth of our newest CFMG member, Aubrey Jean! She was born on Saturday, July 19th at 7:44 am and weighs 6 lbs., 10oz.  We are thrilled for you and can't wait to meet her! SWOD: Sumo Deadlifts 6/6/4/4/4 WOD: Min 1: 15 Thruster (95#/65#) Min 2:...

ian - avatar ian 24 Jul 2014 Hits:121 W.O.D.

Read more

7/24/2014

7/24/2014

Delly making 235# x 5 look easy!   WOD: AMRAP in 5 Minutes 400m Run Max Wall Balls (20#/14#) -Rest 1 Minute- AMRAP in 5 Minutes 400m Run Max KB Swings (70#/53#) -Rest 1 Minute- AMRAP in 5 Minutes 400m Run Max HSPU -Rest 1 Minute- AMRAP in 5 Minutes 400m Row Max Burpees   How The Paleolithic Diet Got Trendy Easiest Fridge...

ian - avatar ian 22 Jul 2014 Hits:207 W.O.D.

Read more

7/23/2014

7/23/2014

Congratulations to CFMGers Darren and Barbara on their engagement! SWOD: Hatch Squat Program Week #4, Day #1 Back Squat: 65%x8, 70%x8, 80%x6, 85%x6 Front Squat: 70%x5, 75%x5, 80%x5, 85%x5 Finisher: Barbell Roll-Outs: 10/10/10/10 {youtube}3pUiUufCzGI{/youtube}   How To Perfectly Load A Dishwasher New Whole 30 Program Rules: Welcome Back, Potatoes Competition Preparation: Don't Forget The Details

ian - avatar ian 22 Jul 2014 Hits:166 W.O.D.

Read more

7/22/2014

7/22/2014

SWOD: Strict Weighted Pull-Ups: max reps x 3 sets WOD: 15 V-Ups 10 Single Alternating Arm DB/KB Snatches + Overhead Static Lunge (53#/35#) 15 Push-Ups -3 Rounds for Time- (10 min cap) Post WOD: Muscle-Up Progressions   How Finalist Kacy Catanzaro Trained For "American Ninja Warrior" 5 Out Of The Box Ways To Make Your Child Listen Asian Cauliflower Fried Rice James...

ian - avatar ian 21 Jul 2014 Hits:190 W.O.D.

Read more

7/21/2014

7/21/2014

SWOD: 2014 LCI Individual Athlete Clean and Jerk Ladder 135#/85#145#/95#155#/105#165#/115#175#/125# (Advanced Athletes Start Here) 185#/135#195#/145#205#/155#215#/165#225#/175# 235#/185#245#/195#255#/205# “Competitors will attempt to complete two clean and jerks within 50 seconds. One point is awarded for the clean, and another for the jerk. Athletes can score up to 4 points at each station. There will be a...

ian - avatar ian 20 Jul 2014 Hits:195 W.O.D.

Read more

7/20/2014

7/20/2014

Open Gym 9am-Noon

ian - avatar ian 17 Jul 2014 Hits:79 W.O.D.

Read more

7/19/2014

7/19/2014

SWOD: Barbell Bent-Over Rows 12/12/12/12 WOD: 5 Deadlifts (245#/185#) 10 Bar Dips 15 Unbroken Double Unders -5 Rounds for Time- (10 minute cap)   Free Intro WOD at 10am Skill: Push-Jerk WOD: 6 Push-Jerks (45#) 8 Burpees 10 Static Lunges 12 Sit-Ups 200m Run -AMRAP in 15 Minutes-   {youtube}Rpd2Vam5JHw{/youtube} {youtube}OLyg_9iK7To{/youtube} Oven Roasted Tomatoes Should You Refrigerate Your Eggs?

ian - avatar ian 17 Jul 2014 Hits:141 W.O.D.

Read more

7/18/2014

7/18/2014

WOD: 6 Bar MUs (Sub = 6 CTB Pull-Ups) 8 Alternating Leg Pistols 10 Power Cleans (135#/95#) 200m Run -5 Rounds for Time-   C.J. Cummings, 14 Years Old, Is America's Next Great Weightlifter Paleo: Is It Right For Kids? {youtube}4NAKD-5c89Y&list=UUtcQ6TPwXAYgZ1Mcl3M1vng{/youtube}

ian - avatar ian 17 Jul 2014 Hits:182 W.O.D.

Read more

7/17/2014

7/17/2014

SWOD: Hatch Squat Program Back Squat: 60%x10, 65%x10, 70%x8, 75%x8 Front Squat: 60%x5, 65%x5, 70%x5, 70%x5 Finisher: Tabata V-Ups The Hatch Squat Program is a twelve week cycle CrossFit Mission Gorge began on July 1st that requires us to squat twice per week. The weights are all based on certain percentages of your current...

ian - avatar ian 15 Jul 2014 Hits:162 W.O.D.

Read more