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Competition Session gets “Miyagi” “if do right, no can defense” Press 1 x 5 @ 60% 1 x 5 @ 65% 1 x 5 @ 70% 1 x 5 @ 75% 1 x 3 @ 80% 1 x 3 @ 85% 1 x 3 @ 90% 1 x 1 @ 95% 1 x 1 @ 100% continue to increase if you feel like a solid pr attempt is there then Max Rep Push Push x @ today’s 1RM Press “Miyagi” for time: 50 Deadlifts @ 135 / 95 50 DB KBS 50 Push-ups 50 C&J # @ 135 / 95 50 Pull-ups 50 KB Taters @ 50 / 40 50 Box Jumps @ 24 (all athletes) 50 K2E 50 DUs
Oly and a Team WOD – TGIF!! LV III – Competition Snatch 2 x 3 @ 65% 2 x 3 @ 70% 1 x 3 @ 75% 1 x 3 @ 80% 1 x 3 @ 85% 1 x 2 @ 90% 1 x 2 @ 92% Clean & Jerk 2 x 3 @ 65% 2 x 3 @ 70% 1 x 3 @ 75% 1 x 3 @ 80% 1 x 3 @ 85% 1 x 2 @ 90% 1 x 2 @ 92% 4 Rounds 5 Power Snatches @ 165 / 115 6 Box Jump Overs @ 30 / 24
LV III – 10.16.14 Competition Programming Swim Intervals 50 meters x 15, Rest is :30 – :60 between each Inflammation Maintenance Mobility Weakness Work – spend 20:00 improving range of motion “Optional” – Performance Upper Body Strength Programming
The Olympic Weightlifting seminar with Diane Fu is almost here! Have you registered?! Learn more about the Olympic lifts and what mistakes you may be making that are holding your PRs back! Check out the details and register TODAY! http://bit.ly/NtByob
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Check out BuzzFeed's article on three classic CrossFit workouts featuring scaling from Jeff and Mikki Martin. Who better to get scaling from than the founders of CrossFit Kids and the Brand X Method? http://www.buzzfeed.com/sallytamarkin/intense-crossfit-workouts
The Brand X Method WARM-UP: 3x 10 box step-ups (5 each leg) 10 pogos 10 walking lunges (5 each leg) 10 knees-to-elbows 10 cossacks (5 ea. leg) 10 good mornings STRENGTH: Advanced (Cap 35:00) 5 rounds – 30 seconds between movements, 2:00 between rounds All movements are strict 5 flags 10 toes-to-bar 10 knee-to-opposite-elbows 30 flutter kicks 30 mountain climbers Intermediate 5 rounds – 30 seconds between movements, 2:00 between rounds All movements are strict 2-3 flags 5-8 toes-to-bar 5-8 knee-to-opposite-elbows 30 flutter kicks 30 mountain climbers Beginner (Cap 21:00) 3-4 rounds – 30 seconds between movements, 2:00 between rounds All movements are strict 10 hollow rocks 5 toes-to-bar 5 knee-to-opposite-elbows 30 flutter kicks 30 mountain climbers MOBILITY: Upward dog Downward dog Child’s pose Photo Credit: Danell Marks Photography
Big congratulations to Fortius Athlete Roy Voss for competing in his 5th CrossFit Regionals over the weekend. Roy finished 30th in the strongest field ever in the California region. Thank you Fortius Family for coming out to support. #teamfortius #crossfit #crossfitgames #crossfitregionals #californiaregionals #fortiuscompetitionteam #sandiego #delmar #sandiegocrossfit #competition #countrymusic #fortiusfamily #livesore
Mobility and Hatch tomorrow! Building up to a heavy single on the back squat. Please RSVP for our Member Appreciation Party this Saturday 1-5pm. We will be hosting a family-friendly pool party at the Kroc Center, with access to the pool and diving boards, rock climbing wall, and party area. We even have one of our newer members coming to draw caricatures of everyone! :) We will provide food and drinks--just bring yourselves and get ready to have a great time!
Function [Rest Day] Fitness- Kettlebell Swings + Burpee Box Jumps http://www.cafitusa.com/function-fitness-may-27th/
Tomorrow we do the Hero Workout named "Zembiec", after Major Doug Zembiec, USMC. Maj Zembiec was the Commanding Officer of my infantry company, Echo Company, 2nd Battalion, 1st Marines during the battle of Fallujah. I got to the unit a couple years later, so I did not serve under him, but his reputation and impact were still present. -RJD Below is the citation for the Silver Star which he was awarded posthumously. Silver Star Citation For conspicuous gallantry and intrepidity in action against the enemy while serving as a Marine Advisor, Iraq Assistance Group, Multi-National Corps, Iraq, in support of Operation IRAQI FREEDOM on 11 May 2007. Attacking from concealed and fortified positions, an enemy force engaged Major Zembiec’s assault team, firing crew-served automatic weapons and various small arms. He boldly moved forward and immediately directed the bulk of his assault team to take cover. Under withering enemy fire, Major Zembiec remained in an exposed, but tactically critical, position in order to provide leadership and direct effective suppressive fire on the enemy combatant positions with his assault team’s machine gun. In doing so, he received the brunt of the enemy’s fire, was struck and succumbed to his wounds. Emboldened by his actions his team and supporting assault force aggressively engaged the enemy combatants. Major Zembiec’s quick thinking and timely action to re-orient his team’s machine gun enabled the remaining members of his unit to rapidly and accurately engage the primary source of the enemy’s fire saving the lives of his comrades. By his bold initiative, undaunted courage, and complete dedication to duty, Major Zembiec reflected great credit upon himself and upheld the highest traditions of the Marine Corps and the United States Naval Service. http://www.alisocrossfit.com/all-levels/wednesday-5272015
In keeping with Hero Week, this Thursday all morning classes will be doing the Hero workout "Rocket". This is a swim workout that has swimming, push-ups, and air squats. This Thursday 5/28, all morning classes will all be held at the Aliso Viejo Aquatic Center. All afternoon and evening classes will be held as normal at ACF. Aliso Viejo Aquatic Center 29 Santa Barbara Drive Aliso Viejo, CA 92656 5:00am - Pool (Swim Hero WOD) 6:00am - Pool (Swim Hero WOD) 7:00am - Pool (Foundations Swim Hero WOD) 8:00am - Pool (Swim Hero WOD) 12:00pm - Pool or ACF (Swim Hero WOD or sheFIT Silver Hero WOD) 4:30pm - ACF (Hero WOD) 5:30pm - ACF (Hero WOD) 6:30pm - ACF (sheFIT Hero WOD) 7:30pm - ACF (Advanced Olympic Lifting) Can't swim? Not to worry. We will have coaches on hand to teach you basic swimming techniques and to ensure your safety in the water. I hope to see many of you at the pool this Thursday. Thanks for honoring these American heroes by giving your best effort on every workout this week. -RJD
Attention new CFMG Members, Foundations will take place this week on Wednesday and Thursday evening from 6pm-7pm, not tonight. :) Come ready to learn from Coach James! He will run you through a short workout at the end of each session. If you are unable to make Foundations this week, please e-mail Coach Ian (CoachIan@CrossFitMissionGorge.com)
Burn WOD for Tuesday 5/26: 1) WOD 1- EMOTM-12 min -5 Deadlifts -10 Air Squats *2 min rest 2) WOD 2 - 2 min. AMRAP of: -Abmats *1 min Rest 3) WOD 3 - 2 min. AMRAP of: -Push Ups *1 min Rest 4) WOD 4 - 12 min. AMRAP of: -200 m. row -or- run -10 K2E -10 KBS -10 Burpees
Tuesday, May 26 STRENGTH Deadlift: 2 @ 95%, 3x3 Speed Sets @ 70% WOD 20:00 EMOM M1- ME burpees M2- ME jumping lunges - http://www.vaultcrossfit.com/2015/05/tuesday-may-26/
WOD for Tuesday 5/26/15: *2 min: quad mash, scrap mash, couch stretch *1 min: tri mash, banded shoulder distraction 1. Warm Up (200M then: 2 rds: 10 squats, 10 lunges, 10 hang power cleans, 10 press, 5 strict pull ups, 5 pass through a between each movement) 2. Strength: Find Your 20 rep max: -Front Squat 3. Strength: Find Your 10 rep max: -Power Clean 4. WOD 1- 21,15,9 of: -Front Squats (95,65) -Power Cleans (95,65)