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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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10/23/2014

10/23/2014

SWOD: Squat Snatch 3/3/3/3/3 WOD: 3 Squat Snatches (135#/95#) 6 CTB Pull-Ups 9 Back Squats (135#/95#) 18 Calorie Row 9 Back Squats 6 CTB Pull-Ups 3 Squat Snatches -For Time- (12 min cap) {youtube}txCe5AFitM4{/youtube}   Mo' Muscles, Mo' Problems Your Arms Are Like Ropes. True Or False? Periodization Increases Strength, Regardless Of The Method Used Upcoming Events at CFMG On Thursday, Oct 30th at 6pm @...

ian - avatar ian 22 Oct 2014 Hits:7 W.O.D.

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10/22/2014

10/22/2014

Mobility: A1) Rack Position drill, 1 min each arm x 2 sets A2) Bully Stretch, 1 min each arm x 2 sets   {youtube}Un1PDhrU3h0{/youtube} WOD: 1 min. 10 Tire Flips/ max. Tire Jumps 1 min. Sit-Up 1 min. Hand Release Push-Ups 1 min. Toes-to-Bar 1 min. Bar Dips 1 min. Rest -3 Rounds for Reps-   {youtube}YcK40PKyHZ4{/youtube}   Walking Vs. Running The Right--And Surprisingly Wrong Ways--To...

ian - avatar ian 21 Oct 2014 Hits:107 W.O.D.

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10/21/2014

10/21/2014

  Skill: Double Under/Triple Under Practice WOD: Buy In: 15 Triple Unders Push-Press 1-2-3-4-5-6-7-8-9-10 (135#/95#) KB Swings 10-9-8-7-6-5-4-3-2-1 (53#/35#) Cash Out: 15 Triple Unders -For Time- {youtube}OSMvoZnh_ng{/youtube} Pediatric Medicine's Damaging Oversight: Sleep Weeknight Shredded Pork Tacos With Pear Salsa Drinking Coffee, For Your Health Upcoming Events at CFMG On Thursday, Oct 30th at 6pm @ CFMG, come join your CFMG community at...

ian - avatar ian 20 Oct 2014 Hits:112 W.O.D.

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10/20/2014

10/20/2014

Join the CFMG Competition Team! We meet every Sunday at 9:30am (and another weekday time will be announced soon).  If you have questions about whether you should participate or not, ask your coach!   SWOD: Squat Cleans 3/3/3/3/3 WOD: 25 Burpees 25 Power Cleans (135#/95#) 25 Burpees *EMOM: Complete 7 Wall Ball Shots (20#/14#) -For Time- ...

ian - avatar ian 19 Oct 2014 Hits:129 W.O.D.

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10/19/2014

10/19/2014

Open Gym 9am-12pm   Upcoming Events at CFMG On Thursday, Oct 30th at 6pm @ CFMG, come join your CFMG community at a hip and shoulder mobility seminar led by Movement Rx's Dr. Claudia Chaloner, DPT. (She's the one you've seen working on people in the gym.) She'll lead an interactive (and nearly pain-free)...

ian - avatar ian 16 Oct 2014 Hits:73 W.O.D.

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10/18/2014

10/18/2014

WOD: In Teams of Three: 200m Row 25 Wall Balls (20#/14#) 20 Pull-Ups 400m Run (together) -AMRAP in 18 Minutes- Move through the workout in teams of three, with each partner working through the movements at the same time (Partner A on the Row, Partner B on the Wall Balls, and Partner C on the Pull-Ups...

ian - avatar ian 16 Oct 2014 Hits:117 W.O.D.

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10/17/2014

10/17/2014

Dr. Claudia Chaloner from Movement Rx tackles some yoke carries.  Make an an appointment to see her at CrossFit Mission Gorge for personalized movement-based human performance, physical therapy, and wellness programs, and be sure to attend the FREE Movement Rx Mobility Workshop with her on October 30th at 6pm! Details...

ian - avatar ian 15 Oct 2014 Hits:166 W.O.D.

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10/16/2014

10/16/2014

SWOD: Power Snatch (pause below knees) | Overhead Squat 2|4 2|4 2|4 2|4 {youtube}MIPE1xvRx7k{/youtube} A1) Yoke Carry 50 feet x 4 Sets   {youtube}leCAlTW--mk{/youtube} A2) GHD Hip Extensions 8-12 Reps x 4 Sets   How To Undo The Damages Of Sitting Getting Some 'Me' Time: Why Millennials Are So Individualistic The Limits Of Friendship Why Are Americans So Fascinated With...

ian - avatar ian 14 Oct 2014 Hits:152 W.O.D.

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10/15/2014

10/15/2014

Mobility: A1) Hip Capsule: Exaggerate external rotation 1 minute/leg A2) Wall Squat: 2 minutes   WOD: -3 Rounds for Time- 7 Deadlifts (315#/215#) 7 Muscle-Ups (Sub = 7 Pull-Ups and 7 Dips) 21 Burpee Box Jumps (24”/20”) {youtube}qCGtwPhfGf4{/youtube}   You Are Going To Die, So Stop Wasting Time On Facebook Weeknight Roast Chicken The Year Of The Thruster

ian - avatar ian 14 Oct 2014 Hits:208 W.O.D.

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10/14/2014

10/14/2014

SWOD: Power Clean (pause below knees) | Front Squat 2|4 2|4 2|4 2|4 WOD: AMRAP in 10 Minutes 10 KB Swings (53#/35#) 10 Sit-Ups 10 Clapping Push-Ups 10 Toes-to-Bar   How Far Is Too Far For Kids To Run? Sleeping Brains Understand Words How To Improve Your Cleans

ian - avatar ian 13 Oct 2014 Hits:180 W.O.D.

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10/13/2014

10/13/2014

Thank you to everyone who came out on Saturday to celebrate our friend, Ted Hoyt. Here is a video that Coach Dawn put together to chronicle her journey and friendship with Ted and Julie. Dawn told Ted's story best on Saturday when she recounted how Ted overcame numerous obstacles...from...

ian - avatar ian 12 Oct 2014 Hits:204 W.O.D.

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10/12/2014

10/12/2014

There will be NO OPEN GYM today, due to the CrossFit Mission Gorge FREE 101 Session: Handstand Push-Ups and Double Unders from 10am-12pm (Psst! Spots are still available! Sign up HERE)

ian - avatar ian 11 Oct 2014 Hits:109 W.O.D.

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